Health habits to teach your kids

It’s more than genes you pass on to your kids! Make your health choices matter not just to you, but your brood

Make fresh, wholesome eating a cinch!

1 MAKE BREAKFAST COUNT

Starting the day with the right fuel means your kids will be firing on all cylinders when they hit the classroom. “Bread and cereal options should include good amounts of wholegrains and fibre. These enable a slow release of sugar into the blood stream, which means kids have longer lasting energy and concentration,” says Karina Savage, paediatric gut health dietitian from Smartbite Nutrition. “Adding in fruit, avocado, nut butters or yoghurt will further boost their nutrient intake and nourish their little bodies.”

2 REDUCE PROCESSED CARBS

Rice crackers, crisps, puffed potato and corn products offer growing bodies little else than fast

sugar, says Karina. “These foods are usually very low in fibre and nutrients, and often high in salt,” she adds. To boost their nutritional value, pair with wholesome ingredients such as hummus, nut butters, pesto and avocado.

3 PRACTISE MINDFUL EATING

“Eat good food at the dinner table with no distractions, such as screens,” says Karina. “Talk [to your kids] about food giving us energy, making us fit and strong, and giving us the strength to fight off the bad bugs.”

4 GIVE ’EM SOME SUGAR

Reducing your kid’s sugar intake is important, says Karina, but don’t deprive them altogether. “Healthy snacks with small amounts of sugar (wholesome muffins, banana bread, nut/seed slice) will be much tastier and more accepted by kids. Even with a bit of sugar, these foods are still going to be much more nourishing than packaged salty carb snacks.”

5 MAKE FOOD THEIR FRIEND

Teach your child to have a healthy relationship with food. “Talk about food in a positive manner – discuss food as sometimes foods and everyday foods, rather than good and bad foods,” says Karina. “Being too strict will create a ‘forbidden fruit’ mentality, which may encourage them to sneak treats when they’re older.”

6 BE BODY POSITIVE

Modelling self-love will go a long way in encouraging body confidence. “We are their biggest influence and we need to talk about our own bodies in a positive way,” says Karina. “Never talk fat/ skinny, and always use words such as ‘healthy’, ‘fit’, ‘strong’, ‘smaller’ and ‘larger’.”

7 PLATE UP PROPERLY

Combining the right ratio of foods will help sustain your youngster’s energy levels and maintain overall health. According to Karina, children ideally need meals comprised of one-third protein, one-third carbs and one-third vegetables.

8 EAT THE RAINBOW

Not all vegies are created equal. “Talking to your kids about how different coloured fruit and vegetables give their body different ‘superpowers’ is a great way for kids to understand their health benefits,” says Karina.

“You can’t underestimate the importance of plant foods on our gut health, immunity and overall wellbeing.”

9 STICK TO A ROUTINE

Repeated exposure to nutritious foods will set your child up to make healthy choices in the future. “Repetition is key, especially with fussy eaters,” says Karina, who recommends training your children to expect the same kinds of nutritious meals at school and at home.

10 GROW THEIR INTEREST

Many little ones assume all foods come direct from the supermarket. “Growing fruit and vegies in pots at home is a great way to encourage your children’s interest in them,” says Karina.