PARENTING IN MINDFUL EATING FOR CHILDREN
In today’s fast pace world, with emerging technology, rat race, competitions, both parents working, nuclear families, etc, one doesn’t have quality time to give to their kids and educate them the importance and why to consume healthy food for their physical, mental and overall health. As in addition to physical growth, food also plays a significant role in the mental and emotional development of children. Distractions have shifted attention away from the actual act of eating towards Televisions, computers, smartphones, I pads, social media, instagram. Eating has become a mindless act, often done quickly. Packaged food, processed foods, frozen foods, online delivery of foods at your door steps has become convenient and easy. Adequate and balanced nutrition is essential during childhood as it promotes growth, strengthens the immune system and supports cognitive functions. Proper nutrition also affects mood and behavior in children, as certain nutrients like B vitamins, Magnesium and Zinc plays a role in the production of neurotransmitters and hormones that regulate emotions and support mental well-being.
A well-balanced diet can help prevent the development of chronic diseases later in life. By encouraging children to consume nutrient dense foods and limit the intake of unhealthy options, we can reduce their risk of conditions such as obesity, heart disease and diabetes. This early emphasis on healthy eating habits sets a foundation for lifelong wellness. For overall mental health, parents should educate and trained their children about healthy eating habits. As food is a part of ADL, that is Activity of Daily living, parents should teach both girls and boys the importance of healthy meals, healthy cooking methods.
PERCEIVING FOOD BEYOND EATING AND DIETING I.E INCORPORATING FOOD IN VARIOUS ASPECTS IN OUR LIVES
FOOD AS A POSITIVE TOOL -Food can also be considered as positive tool and a skill building activity as it is the only activity which involves 5 senses. When all senses work together, our happy chemicals serotonin and dopamine is produced, this makes us happy, cheerful, and enthusiastic. Food activity should not be gender bias that only girls should know how to cook. In today’s scenario as both male and female are career orientated, so both have equal responsibilities at home also. Also children are the roots of our future generations, so the way we teach and guide them, they will blossom into fruitful trees in the future. This also fosters important life skills and encourages independence. These skills are invaluable as they grow older and become more responsible for their own dietary choices.
FOOD AS AN ART- There is different variety of colors and shapes in food, so one should consider food as an art. One should have rainbow colors in our meals as it is considered to have all essential micronutrients, macronutrients, antioxidants which is needed by our body and protect against many mental and physical ailments.
FOOD AS CULTURE AND TRADITION- Food is not just about nutrients, it’s also serves as a means of social connection and cultural identity. Teach your child about cultural food and traditions. Try to include your own traditional and cultural food items in your child’s daily meals. If you are South Indian family, go for south Indian meals like idli, dosa, vadas, etc. If you are North Indian go for paranthas, chole, sarso ka saag, etc. Let them value their cultural roots through food. Don’t go by fancy and fad diets. Try to impart the traditional dietary habits you practiced by your Grand Moms times. Making child aware of their own cultural dietary habits is the most important gift you can give to your child. Teach them about importance of festivities and feasts involved with each celebration. Sharing meals together festivals, celebrations also promotes healthy eating habits and can help prevent picky eating behavior.
FOOD AS MEMORIES – Parents can make food as precious memories for children, as Family meals can provide opportunities for bonding and communication, while exposing children to a variety of tastes and textures. Child observes their mother, grandmothers, aunties the way they are handling the foods starting from cutting, chopping, cooking, garnishes, laying the table, color combination of food items, which food items will go with which food items, how to serve different meal combinations. As child has photogenic memories, they retain it for long time. Our own attitudes towards food and our willingness to try new things can greatly impact their perception and acceptance of different foods. Being a positive role model and enjoying meals together as a family can create a supportive and positive environment for developing healthy eating habits. Sharing meals together also promotes healthy eating habits and can help prevent picky eating behavior.
TAKE AWAY TIPS FOR BALANCED PARENTING:
1. Promote positive eating habits as it can positively impact their academic performance, increase attention span, ability to focus and learn to retain information.
2. Involve your child while shopping groceries, vegetables, fruits and let them help you in menu planning.
3. Involve your child while cooking and laying table, as it can be fun and creative while preparing meals. Involve them in cutting salad, preparing raitas, decorating, garnishing meals.
4. Educate the child about nutrients requirement at different age. Teach them about importance of all different food groups, carbohydrates, proteins, Fats, vitamins, minerals, water.
5. Educate them about importance of food, where it came from, people involved them in bringing to you to the table starting right from the farmer. No plate waste.
6. Practice yourself, what you want to teach your child. Become a role model for your child.
7. Try to maintain a healthy relation with food. Never try to force feed. Respect your child’s appetite; never compare your child’s appetite with other child.
8. Encourage them to take healthy and light snacks between meals.
9. Discourage having sugary and aerated drinks with meals. Encourage them to drink coconut water, lassi, nimboo pani, butter milk, mango panna, milk shakes, fruit shakes, etc.
10. Pack reasonable quantity and variety of tiffin. Try to include finger foods for tiffin.
11. Discourage your children to consume packaged and processed foods as they contain chemicals, preservatives, colors.
12. Avoid gadgets and screen time during meal times like mobiles, laptops, IPads, TV. Instead listen to soothing songs or instrumental music.