If you are a parent and worried that your children are not eating well (vegetables & fruits). It is very difficult to convince your children to eat vegetables, But your 10 minutes of little time at dinner can promote healthy eating in the kids.
This article is especially for those children who are not eating healthy and are not interested in eating at dinner. We will discuss the important steps and how your 10 minutes extra time can get your children to eat healthy at dinner.
Why Is Healthy Eating Important for Kids?
Healthy eating is very important for children’s growth. These nutrient foods include minerals and vitamins & give extra energy to your children for a healthy & active life.
However, a balanced diet also helps to avoid the risk of serious health conditions such as obesity, diabetes & heart disease.
How you can help children eat healthier?
How Longer dinner time can lead to more healthy eating?
According to the research turning off the TV, molding healthy eating of parents, engaging children in serving meals, and creating a positive environment can lead your children toward healthy eating.
3 Best Ways To Promote Healthy Eating Habits in Children?
Encourages mindful eating
You should encourage children by presenting & engaging them in the eating experience. When you eat healthy foods tell them about the foods, their flavors & textures, this will help to promote the positive relationship between foods.
Increases exposure to healthy foods
A study found that 10-15 minutes time can take up before trying new foods with your children. The extra time helps to provide the opportunity for your children to try new foods as well as develop a healthy life.
You should try to extend the meal time by at least up to 15 minutes along with your children and try to bite from broccoli or salad for your child.
Reduces stress and pressure around mealtime
While serving dinner at the table, it is stressful to serve the meal to the children and try to encourage them to finish the vegetables. The extra time at dinner helps to reduce the stress & pressure leading to relaxation & enjoying the experience.
Tips for Implementing Extra Mealtime
If you are a parent then the extended meal time is not difficult for you, here are some best tips for making it work.
In the start, you should start from a short time to extend at the table. It meant o adding just a few minutes to the meal to slowly increase the time.
Make it a family rule
It is very essential to make extra time for each meal as a family rule. It will be implemented to explain the benefits of extra time taking on meals and encourage them to participate.
Create a relaxed climate
When eating a meal on the table it is necessary to turn off your TV and aside the phones. This will help you to be conversant with your children during meals.
Offer a variety of healthy options
At the meal table serve the healthy foods variety and encourage them to try the foods.
The 10 minutes of extra time can help to promote healthy eating in kids. You should allow your children to take time at the table to eat meals and try new foods by explaining to them the benefits of food. Try to develop a positive relationship with food with your children and don’t take stress or pressure to finish a meal. Encourage them to eat a balanced diet, this way you can easily set your children up for a lifetime of healthy habits.
Q1: What is the benefit of spending an extra 10 minutes at dinner with kids?
A: The German study showed that spending an extra 10 minutes at dinner with kids can result in them eating more fruits and vegetables, which can have a substantial public health impact.
Q2: How much more fruits and vegetables did children eat during the extra time at dinner?
A: Children ate an additional seven pieces of fruits and vegetables, which amounts to an extra portion or about 100 grams (2/3 cup), equivalent to one medium apple.
Q3: Why do researchers think that having fruits and vegetables available in bite-sized pieces can help children eat more during the extra time?
A: Researchers believe that having fruits and vegetables available in bite-sized pieces can make it easier for children to eat more during the extra time.
Q4: How can families extend family meals to promote healthy eating?
A: Families can extend family meals by finding new ways to enjoy meals together, such as nibbling on extra fruits and vegetables during the extended time.
Q5: What are some factors that steer children towards more healthy foods during family dinners?
A: Previous research evaluated by the authors suggests that factors like turning off the TV, parents’ modeling healthy eating, offering high-quality food, including children in cooking and serving, creating a “positive” climate, and adding time to the meal helped steer children towards more healthy foods during family dinners.