Addiction to fast food in children is a serious problem that requires an integrated approach. You can't just ban fast food, you need to change your child's attitude towards food and develop healthy eating habits. In this article, we will share tips on how to do it gently and harmoniously. And if your child loves computers, we at Progkids will teach them how to make the most of their screen time!
What to do if your child is addicted to fast food
Instilling in a child a desire to eat healthy is not an easy task. Here are some simple tips for parents:
No.1. Fast and convenient
Children often prefer fast food due to the fact that such food is quick to prepare and is very convenient to eat on the go. Try to find other quick but healthy alternatives. For example, healthy oatmeal bars with dried fruits and berries and bananas are perfect for a snack.
#2. savour
Kids love the taste of fast food because it's high in sugar, salt, and fat. You should gradually introduce tasty but healthier meals into their diet.
#3. Emotional overeating
Sometimes fast food becomes a way to deal with emotions (stress, boredom). It is important to teach the child other options for regulating the emotional state.
#4. The influence of the environment
If the family often consumes fast food, it will be difficult for the child to change their habits. In this case, it is worth reviewing the food “traditions” of the whole family.
#5. Gradual transition
A sharp ban on fast food can have the opposite effect. Reduce junk food gradually, replacing it with healthier alternatives.
#6. Involve the child in the process
Involve your child in cooking. Let him help you choose foods and cook healthy meals. This will increase his interest in healthy food.
#7. Suggest alternatives
Find healthy analogues of your child's favorite fast food dishes. For example, homemade turkey or chicken burgers on a whole wheat bun will be great for kids.
#8. Eating regularly at the same time
Eat a regular diet. This will help to avoid strong hunger when the child is more likely to choose fast food.
#9. Varied diet
Offer your child a variety of foods: fruits, vegetables, cereals, meat, fish, dairy products.
#10. Homemade food
Cook at home more often. This will allow you to control the composition of the dishes and avoid excess fat, sugar and salt.
#11. Dealing with emotions
Teach your child to identify and express feelings. Explain that there are various ways to deal with stress and negative emotions (for example, sports, creativity, and other hobbies).
#12. Support and understanding
Be patient and caring. Changing eating habits takes time and effort.
#13. Contact a specialist
If you are unable to cope on your own, contact a child nutritionist or psychologist. They will be able to provide professional assistance.
Examples of healthy snacks for children and adults
No.1. Fruity kebab
Pieces of different fruits (apples, bananas, grapes, strawberries, kiwi) strung on skewers or a sushi stick.
#2. Yogurt with berries and granola
Natural yoghurt (without sugar), fresh berries, some granola.
#3. Cheese plate with grapes
Different types of cheese (hard and soft), grapes. Whole wheat crackers can be added.
#4. Rainbow vegetables with hummus
Multi-colored vegetables (carrots, cucumbers, bell peppers, celery) cut into sticks and hummus (you can buy ready-made or make your own from chickpeas, tahini, lemon juice and olive oil).
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