Tips for healthy childhood eating
Healthy eating from childhood is essential for children's physical and emotional development. According to data from the Ministry of Agriculture, more than 85% of food and drink is consumed at home. Therefore, the quality and variety of foods at home play a major role in the health and eating habits of all family members.
In Making a home, we've spoken with Boticaria García, an expert who has given us some tips and guidelines for healthy childhood eating. We hope you find them useful!
More tips from Boticaria García
Marián García, better known as Boticaria García, holds a PhD in Pharmacy and a graduate degree in Human Nutrition and Dietetics. She went from working in a rural pharmacy to scientific and healthcare research, work which combines teaching the graduate degree in Nutrition and Master's in the Popularisation of Science at Universidad Isabel I with her collaboration in radio, press and television media. She is also the author of three highly successful books: "El paciente impaciente" [The impatient patient] (2015), "El moco radiactivo" [The radioactive bogey] (2017) and "El jamón de York no existe" [Boiled ham doesn't exist] (2019).
In addition to all the advice that Marián has given us in our Making a home programme, we wanted to ask her about some other questions that parents usually have about feeding their children. Don't miss her recommendations for healthy childhood eating that will protect children from physical or psychological health problems in future!
What are the keys to a healthy family diet?
Good food starts in the supermarket trolley (good shopping choices), continues in the kitchen (good culinary techniques) and finishes with the food reaching the table. Family members becoming involved in the various parts of the process, to the extent they can, also contributes to promoting healthy habits.
When should we give children the same foods and meals as an adult?
Starting at six months, with clear exceptions such as dairy products, children can eat most foods that adults eat as part of a healthy diet: fruits, vegetables, legumes, whole grains, poultry and fish (adapting the food's presentation to the child's maturity level, of course). The fact that both adults and children can share the same foods while seated at the table is a very positive thing.
Is there a certain amount of food that children should eat at each meal?
Under normal conditions, children should eat according to their appetite. We must never force or coerce, but stimulate.
What foods should we limit when feeding our child? Are there any that should be banned, such as pastries and sweets?
I am not a fan of bans. Pastries or sweets have their place in moderation. What I would ban are healthy nutritional statements about foods like pastries or biscuits. For example, we can find biscuits in the supermarket that "lower cholesterol", but which contain 20% sugar. Is eating food made of 20% sugar the best way to "lower cholesterol"? And the same goes for sweets… the packaging of some gives the impression that you're practically eating fruit, and obviously nothing could be further from the truth.
What's the ideal breakfast for a child? And what about an afternoon nibble?
The good news is there's no one perfect breakfast or nibble... there are hundreds of them! The perfect breakfast or snack might include whole-wheat toast with tomato or avocado, but there's also yoghurt, porridge, nuts, any kind of fruit or vegetable crudités, milk, eggs, turkey… Any healthy food can be part of a good breakfast. There's no reason to restrict or assign foods to a specific meal during the day.
How can we get our children to eat fruits and vegetables?
Firstly, taking them with you to the supermarket or the shop and having them participate by choosing from the large variety that's available. Also getting them involved in the kitchen when possible and, of course, choosing cooking options and presentations that may appeal to them. There is life beyond the tried-and-tested bubble and squeak!
What are the main consequences of feeding our child poorly?
Besides obesity, high cholesterol, high blood pressure, cancer, diabetes and bone development issues, we can't forget psychological issues such as bullying.
