Tips for helping children make healthy food choices

Children's eating habits are formed in childhood, so parents and guardians are recommended to promote healthy eating from the beginning. However, this is often easier said than done, especially if you have a picky eater or a full schedule. Whether you have a toddler or a teenager, there are strategies to encourage good eating habits that help children make healthy food choices.

Weight-related health problems in children and adolescents are on the rise

Childhood obesity has become a serious problem in recent years. A diet of processed foods, excessive sugar consumption and inactivity are leading to record numbers of overweight or obese children.

A study conducted by the Centers for Disease Control and Prevention showed that in 2018 19 percent of children and adolescents between the ages of 2 and 19 were obese - that's about 14 million children. Additionally, 16 percent were considered overweight, and 6 percent were severely obese.¹ in 2021 A study of 432,302 children aged 2-19 found that the rate of increase in body mass index (BMI) has almost doubled during the COVID-19 pandemic.²

For this reason, the prevalence of metabolic syndrome among children and adolescents is increasing.^3,4 Metabolic syndrome is a cluster of conditions that occur together, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Metabolic syndrome increases the risk of heart disease, stroke, and type 2 diabetes.⁵

Start by making small changes to your child's diet

difficult. The key is to start with small dietary changes. Find some options to replace unhealthy foods with more nutritious ones. Examples: ^6-8

Tips to reduce added sugar

Children eat and drink too much added sugar – sugars and syrups added to food or drinks when they are processed or prepared.

The latest data shows that children and young people between the ages of 2 and 19 consume an average of 17 teaspoons of added sugar per day. That's nearly three times the recommended daily amount of sugar, which is about six teaspoons for children aged two and over.⁹

Sugary drinks are the main source of added sugar in the daily diet (regular lemonades, fruit drinks, sports drinks, energy drinks and sweetened water), followed by desserts and sugary snacks.^9,10

According to the Food Labeling Regulation, added sugars must be listed separately on food labels so that you can easily determine how much sugar is added to the food. In general, less than 25 grams (about six teaspoons) of added sugar is recommended for children ages 2 and older. Avoid serving foods and drinks with added sugar to children under the age of two.^9,10

In addition to limiting sugary drinks, try these tips to reduce your and your children's sugar intake.^6,11,12

Change recipes. Many recipes are delicious and with less sugar. Reduce the amount of sugar in the recipe by a third or a quarter compared to the amount indicated.²

Eat more fruits. Fruits contain a lot of natural sugar that can satisfy those with a sweet tooth. Make desserts using fruit or replace the milkshake with a fruit smoothie.

Don't offer dessert as a reward. Dessert can send the message that dessert is the best food, which can increase a child's desire for sweets. Instead, opt for a sweet night or two and indulge in fruit for the rest of the week.

Limit 100% fruit juice. They contain more sugar than whole fruits. Pediatricians recommend no more than four ~100 ml 100 percent fruit juices per day for children ages 1-3; ~125 ml for children 4-6 years old; and ~200 ml for children aged 7–14 years. Do not give fruit juice to babies under one year of age.

Do not ban sweets. Telling your child that they can't eat sweets can lead to a craving for sweets (which you can't, you really want) or your child will always overeat when the opportunity presents itself.

Tips for helping children develop healthy eating habits

A healthy diet is not just a choice of food. This also includes developing healthy eating habits. By following some basic guidelines, you can help your child become a healthy eater.^13-17

Be a role model. Children eat the way you eat. If you follow healthy eating habits, your child will also be more likely to eat healthy.

Make healthy choices easy. Place healthy foods where they are easy to see, such as a bowl of grapes or apples on the dining room table or near the TV. Make sure that there are always fruits, vegetables, nuts in the kitchen. If you don't buy junk food, then your kids won't eat it at home.

Turn off screens while eating. Turn off the TV and other electronics while eating. This will help your child focus on eating. Eating while watching TV leads to binge eating and more calories.

Specify the snack area and boundaries. Only allow snacking in certain areas, such as the kitchen. Place snacks such as popcorn on a plate or bowl and do not let your child eat directly from the bag. For on-the-go snacks, offer bananas, cheese, healthy cereal bars, carrot sticks, or other healthy snacks.

Eat together. Children who eat with the family are more likely to eat fruits, vegetables and other healthy foods.

Do not force children to eat. Do not buy or force your child to eat certain foods. This can only ignite or intensify a food fight. Additionally, your child may associate mealtimes with anxiety and frustration, or become less sensitive to their own hunger and satiety signals.

There are many ways to encourage children to eat healthy. While your child's eating habits won't change overnight, the small steps you take each day can lead to a lifetime of healthy eating.

It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe!

So, if you are looking for ways to strengthen your body, have energy and avoid mood swings and regain peace of mind, health professionals recommend Testa  "Your Day".

*In time, pay attention to the signals sent by your well-being;

*Replenish the body with natural minerals or vitamins;

*Enjoy energy and good mood every day!

† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.

Literature:

1.	Fryar CD, Carroll MD, Afful J. Prevalence of overweight, obesity, and severe obesity among children and adolescents aged 2-19 years: United States, 1963-1965 through 2017-2018. NCHS Health E-Stats. 2020. https://www.cdc.gov/nchs/data/hestat/obesity-child-17-18/overweight-obesity-child-H.pdf. [Accessed Feb. 17, 2022]
2.	Lange SJ, Kompaniyets L, Freedman DS, et al. Longitudinal trends in body mass index before and during the COVID-19 pandemic among persons aged 2-19 years – United States, 2018-2020. Morb Mortal Wkly Rep 2021;70:1278-1283.
3.	Wu YE, Zhang CL, Zhen Q. Metabolic syndrome in children (Review). Exp Ther Med 2016;12(4):2390-2394.
4.	Tagi VM, Samvelyan S, Chiarelli F. Treatment of metabolic syndrome in children. Horm Res Paediatr 2020;93(4):215-225. 
5.	Mayo Clinic. Metabolic Syndrome. https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916 [Accessed Feb. 17, 2022]
6.	Mayo Clinic. Snacks: How they fit into your weight-loss plan. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267 [Accessed Feb. 17, 2022]
7.	Centers for Disease Control and Prevention. Eat more, weigh less. https://www.cdc.gov/healthyweight/healthy_eating/energy_density.html. [Accessed Feb. 17, 2022]
8.	National Heart, Lung and Blood Institute. Healthy cooking and snacking. https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/healthy-cooking.htm. [Accessed Feb. 19, 2022]
9.	Centers for Disease Control and Prevention. Get the facts: Added sugars.   https://www.cdc.gov/nutrition/data-statistics/added-sugars.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fnutrition%2Fdata-statistics%2Fknow-your-limit-for-added-sugars.html. [Accessed Feb. 17, 2022]
10.	Centers for Disease Control and Prevention. Rethink your drink.   https://www.cdc.gov/healthyweight/healthy_eating/drinks.html. [Accessed Feb. 19, 2022]
11.	American Academy of Pediatrics. Added sugar in kids' diets: How much is too much? https://publications.aap.org/aapnews/news/7331. [Accessed Feb. 19, 2022]
12.	Centers for Disease Control and Prevention. Tips to help children maintain a healthy weight. https://www.cdc.gov/healthyweight/children/index.html. [Accessed Feb. 17, 2022]
13.	National Heart, Lung and Blood Institute. We Can! Picky Eaters. https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-picky-eater.pdf. [Accessed Feb. 19, 2022]
14.	National Heart, Lung and Blood Institute. We Can! Reduce Screen Time. https://www.nhlbi.nih.gov/health/educational/wecan/reduce-screen-time/index.htm. [Accessed Feb. 15, 2022]
15.	National Heart, Lung and Blood Institute. We Can! Help your kids eat healthy and move more. https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-eat-healthy.pdf. [Accessed Feb. 15, 2022]
16.	National Heart, Lung and Blood Institute. We Can! Be a good health role model. https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-role-model.pdf. [Accessed Feb. 15, 2022]
17.	Mayo Clinic. Children's nutrition: 10 tips for picky eaters. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/childrens-health/art-20044948. [Accessed Feb. 19, 2022]