Nutrition in childhood plays a crucial role in children's physical, emotional, and social development. With the increasing exposure to less healthy food options in social contexts and celebrations, it becomes essential to implement compensation strategies that promote balanced habits without compromising pleasure and socialization. This article explores practical approaches for parents and educators, with a focus on creating a positive relationship with food.
Encourage a Positive Relationship with Food
1. Involvement in meal preparation
Inviting children to participate in meal planning and preparation is an effective strategy to spark interest in healthy foods. This involvement can be encouraged at home and also in school contexts, for example, with commemorative activities such as World Food Day or World Health Day. These occasions allow children to explore textures, aromas and flavours in a practical and fun way. 1
2. Respect their hunger and satiety signals
It is essential to allow the child to eat according to his appetite, without pressuring him to "empty his plate". This approach reduces the risk of appetite dysregulation and promotes a healthy relationship with food.
You can always encourage your child to try a new food and promote repeated exposure to the same food in different ways, but always without pressuring. The rejection of some foods does not mean that the child does not like them, he just needs to become acquainted to it. 4
3. Avoid using food as a reward or punishment
Phrases such as "if you eat everything, you can have dessert", "If you don't eat soup, you don't eat dessert" or "If you behave well, I'll buy you an ice cream", condition the child's relationship with food, creating negative emotional associations or dependence with certain foods. The focus should be on choosing foods that are nutritious and enjoyed without excessive impositions. 4
4. Avoid demonizing food
It is very important not to over-demonize unhealthy foods, and to show that they can also be spontaneously included in a healthy diet. This extreme restriction may even generate greater interest in them. The ideal is to integrate these foods in balanced contexts, teaching the concept of moderation from an early age. 4
5. Do not make comments about the weight or body appearance of the child or others
Weight is a sensitive topic, even in childhood. Negative comments about the child's appetite or weight, whether in cases of excess or insufficiency, should be avoided, as they can aggravate the problem. It is important to listen to the child's feelings about their body image and food, ensuring understanding and support. This attention is crucial to preserve self-esteem and prevent future eating disorders. 4
Social Life and Food: Parties and Celebrations
Social events, such as birthday parties, often offer an abundance of ultra-processed options, such as soda, sugary cakes, and industrialized snacks. Although these occasions are sporadic, it is important for parents and organizers to consider more balanced alternatives.
Proposals such as including fruits in attractive formats, healthy mini sandwiches or natural juices are creative ways to combine celebration with health. This balance allows children to learn to make choices without losing the pleasure of the moment.
At Oh! MySnacks we have some options that fit both meal times at social events (e.g., birthday parties) and in the form of gifts.
- No Sugar Pie with Apricot
- Bio Biscuits Cocoa and Hazelnut
- Wafers Strawberry
- Cake with cocoa and vanilla
- Protein balls with chocolate and salted peanut cream
- Salty Fusion Pizza Addicted
The importance of role models
Children learn by observing others.2,3 Parents and caregivers play a key role in demonstrating healthy eating habits, such as consuming fruits and vegetables regularly and avoiding unruly eating behaviours. A structured environment, with clear routines for meals, encourages healthy choices in a natural way. 1.4
Conclusion
Creating a healthy relationship with food in childhood is an investment in future well-being. Respecting hunger cues, promoting involvement in food decisions, and balancing celebrations with healthy alternatives are all effective strategies.
The approach should be welcoming and non-judgmental, reinforcing that food is both a necessity and a source of pleasure. By promoting a positive view of food, we are building the foundations for children to grow up with healthy habits and a balanced relationship with food.
References
- Portugal. Ministério da Saúde. Direção-Geral da Saúde. PNPAS. 10 (+1) Recomendações para uma alimentação saudável no regresso às aulas. Setembro de 2024.
- Ambrosini G, Emmett P, Northstone K, Jebb S. Tracking a dietary pattern associated with increased adiposity in childhood and adolescence. Obesity (Silver Spring). 2014;22(2): 458-65.
- Vilela S, Oliveira A, Ramos E, Moreira P, Barros H, Lopes C. Association between energy-dense food consumption at 2 years of age and diet quality at 4 years of age. Br J Nutr. 2014;111 (7):1275-82.
- Portugal. Ministério da Saúde. Direção-Geral da Saúde. Alimentação Saudável dos 0 aos 6 anos – Linhas De Orientação Para Profissionais E Educadores Lisboa: Direção-Geral da Saúde, 2019. ISBN: 978-972-675-292-9 1ª Edição - Outubro de 2019
Author:
Matilde De Carvalho (CP.5756N)