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What kind of healthy diet does the child want?
1. Don't completely ban junk food.

Irene Kennedy, a child psychologist from Ohio, said that once children have tasted "junk food" with crisp taste, moderate sweetness and salinity, it is difficult for them to refuse the temptation of these foods. Kennedy suggested that parents should limit the number of snacks their children eat every day, instead of completely banning these foods, so that children will not be more tempted because they can't eat them.

Kennedy said that it is actually a bad idea to ban certain foods, because when children have the opportunity to eat such foods, they will eat as much as possible, which is easy to form the habit of overeating. At the same time, parents should avoid restricting their children's favorite desserts or other foods as punishment, because this will lead to an unhealthy relationship between children and food.

2. Eat well at school.

Many studies can provide children with daily menus and meal types. Parents can study his daily menu with their children and make healthy choices with him. In this way, children will know how to choose food and gain relevant decision-making experience of nutritious food.

Parents should also let their children know that pocket money can be used not only to buy soda and candy, but also to do many things. At the same time, they suggest that schools prepare more healthy snacks, such as apples, which can reduce the chances of children buying unhealthy snacks.

Avoid buying unhealthy food.

Generally speaking, we advise parents not to buy unhealthy food, such as puffed food. If you want to buy some puffed food, remember to buy the smallest package, and don't buy large packages such as family bags and economic bags. For example, if you buy cheese popcorn, you should buy a small package for one person, not a family. As long as children don't have many snacks in their sight, they won't think about eating snacks all day.

4. Restrict children from drinking sweet drinks

Kennedy said that some children may realize that many junk foods contain high calories, but they often ignore that the sugary drinks they drink every day also contain high calories. For example, a cup of McDonald's chocolate coffee has 880 calories, which is equivalent to half of the maximum daily calorie intake recommended by the US Department of Agriculture for children aged 9- 13. So be sure to let children know how many calories their favorite sweet drinks contain, and suggest that they choose low-calorie or zero-calorie drinks.

In order to develop healthy drinking habits, children should be given white water or pure milk from an early age, and try not to drink sugary juice drinks or sweet milk drinks. If you want to give children fruit juice, you should also try to dilute it with freshly squeezed 100% pure fruit juice and the same amount of water.

5. Eat more vegetables and fruits

When cooking, we should not only ensure that it is healthy food, but also consider children's preferences. At the same time, we should pay attention to controlling the amount of starchy foods, such as potatoes, and prepare more vegetables and fruits. In order to further attract children who are picky eaters, USDA suggests that children can make several healthy recipes specially, let them participate in the preparation and production of food, and give these dishes a name related to children, such as "Jessica Hester Hsuan's vegetable and fruit salad" or "many tortillas", which can enhance children's interest in these foods.

6. Parents should set a good example.

Many parents say that their children will disdain their healthy eating suggestions, or even sing the opposite, but in fact, parents' suggestions and behaviors will have a great impact on their children's nutritional outlook.

Preschool children especially like to imitate their parents' behavior, and of course they will imitate their parents' dietary preferences, so they are willing to try new foods with their parents. The USDA suggests that parents should try their best to eat with their children, let them see how much you like fruits and vegetables, and try new foods to make meals interesting. If there are several children at home, don't let the older children show their dislike or disgust for a certain food in front of their younger brothers and sisters, because the younger children can easily follow suit.

7. Start with a "small part"

It is recommended to use small plates, bowls or other tableware for children, and eat in small portions, which is not enough to add. When children can eat by themselves, they can cultivate their habit of taking food. The best training period is when children are 3-5 years old, so they can take a small salad or other cold dishes from their own plates and put them on their own small plates. This will make children feel "grown up" and help them understand that they can take as much food as possible in order to avoid wasting food.

8. Don't force children to eat when they are "full"

Children should be reminded to stop eating when they are full. Don't force them to finish the food in the bowl, and don't praise and encourage them when they finish all the food. Instead, children should be told to eat as much as they want, and the rest can wait until they are hungry.

When children stop eating because they are "full", even if you think they are not full, you can't force them to continue eating, because this may lead them to develop the habit of overeating. Parents should let their children learn to judge whether they are really full and respect their decision whether to continue eating.

9. Adhere to a strict schedule of meals and snacks.

The USDA said that children should keep a regular diet and snack schedule, should not eat all day, and should not become too hungry between meals, which may make them develop the habit of overeating. Most children need three meals a day and a snack between meals, but if you are worried that your child is eating too much or not enough, you can consult a pediatrician or nutritionist.

It should be noted that although it is important to adhere to the diet schedule, children should not be forced to eat when they say they are not hungry. If your children miss a meal, don't make up for it with cookies or candy, but provide healthy snacks, such as apples and carrots, to ensure that they won't be hungry before the next meal.

10. Try new healthy food.

Don't be discouraged when your children always pour cauliflower mud on the ground or pick peas out of porridge. Because it always takes time for children to accept the taste and taste of a new food. Try it a few more times, maybe the child will fall in love with it.

In addition, making children feel that they can choose the food they want to eat will also make them more likely to eat healthy food. For example, you can ask them, "Do you want cucumbers or tomatoes for dinner?" This will make children feel that they choose to eat cucumbers, rather than mommy letting themselves eat cucumbers.