Unhealthy Food Habits in Kids and How to Overcome Them

Introduction

The quality of food that a child eats can significantly decide their overall wellness and performance in studies. As per the Journal of Family Medicine and Primary Care, obesity is one of the growing concerns among kids around the world. It has also been concluded that a child who is obese or overweight is more likely to struggle in school as compared to a healthy child. The growing rate of obesity and health concerns among kids highlight that there is a significant need for a change in eating patterns and the right dietary choices among kids.

Because of the widespread presence of packaged snacks, junk food, and sugary drinks, a lot of eating disorders among kids have become prevalent. All these habits in the long run may hamper your child's well-being. Hence, it's important to identify unhealthy food habits at an early stage to nip the problem in the bud and put your child on the track to the right nutrition and health.

Common Unhealthy Food Habits Among Kids

To make it more clear for parents, here are some common unhealthy food habits for you to recognize in your child for early detection.

• Having No Fixed Time for Eating

Eating one’s meals timely can lead to better digestion and higher energy levels. As per nutrients published in 2019, having meals timely can have a positive influence on a person's overall physical and mental wellness. It may also promote better weight management and digestion. Additionally, structuring one's meals according to energy requirements throughout the day can also promote better synthesis of nutrients.

• Eating Unhealthy Snacks

Eating unhealthy snacks, such as packaged food, high-calorie junk food, sugary drinks, and other foods high in sodium can lead to chronic illnesses among kids. As per Elsevier published in 2022, eating unhealthy and packed snacks can lead to sudden weight gain among kids and increase their body fat percentage. Moreover, your child may also be at a higher susceptibility to suffering from problems like high blood pressure or cardiovascular disease diseases. Hence, it's always better to keep a check on the kind of snacks that your child is having and provide healthy alternatives.

• Not Drinking Enough Water

An optimal diet is not just about the food that a child eats. It's also about proper hydration so that the child stays energetic and doesn't suffer from loss of excessive electrolytes in the body. As per Hydration in Children: What Do We Know and Why Does it Matter? published in 2019, a child who drinks at least 7 to 8 glasses of water every day is more likely to stay energetic. Moreover, lack of proper hydration may also severely impact a child's ability to concentrate in the classroom and have negative physiological effects on the child.

• Not Exercising Regularly

Regular exercising can help a child stay active and manage their weight effectively. As per the Health Benefits of Physical Exercise for Children and Adolescents, published in 2014, regular exercise can also have a positive impact on a child's mood and behavior. It may significantly improve a child’s performance in school and their ability to concentrate as well. If your child doesn't indulge in any kind of physical activity throughout the day, they might be at risk of gaining weight or developing chronic illnesses.

How to Overcome Unhealthy Eating Habits Among Kids

Now that you know about some of the common unhealthy eating habits among kids, it's time to see how these can be effectively tackled. Here are some common ways through which you can help your child deal with unhealthy eating habits.

• Create a Positive Environment at Home

It becomes a lot easier for a child to eat healthily if they are given the right kind of environment. Not allowing unnecessary consumption of junk food and giving kids healthy meals can help in developing healthy food habits among kids. Additionally, kids may learn a lot by looking at their parents. This is why parents need to be a positive influence on their kids by adopting the right eating habits

• Have Healthy Snacks at Home

For snacks in between regular meals, it's always better to have healthier food options. This would help your child make more meaningful choices when it comes to their nutrition. Instead of packaged foods, you can try keeping some nuts in jars or fibrous cookies and fresh fruits for a pre-lunch or post-dinner snack.

• Establish Portion Control

A common cause of weight gain among kids can be due to lack of portion control. It's important to understand that while a child needs optimum energy, excess of anything can be bad for their health. Hence, parents must try to create the meals of their child in such a way that they get the required amount of nutrition.

• Promote Eating Slowly

Eating your food slowly may have a lot of digestive benefits and can be an effective strategy to control one’s food portion. As per the journal BMJ published in 2014, when a child slowly eats food, they might understand the flavors pretty well and feel satisfied without having to eat a lot of food. Thus, it becomes easier for one to manage their weight and avoid overeating.

• Be Realistic

While modifying your child's eating habits, it's important to set sustainable short-term and long-term goals. Parents can try slowly introducing healthy fruits and vegetables to their kids. Additionally, parents may also allow the kid to have their favorite meal once in a while if they demonstrate a cooperative attitude. This may keep the child more dedicated to the process.

Conclusion

Eating healthy is not just a temporary life change that one has to make to reduce weight. It's a way of living life and a constant practice that kids must be encouraged to follow. This may help the child remain healthy and they may be able to give their best in different spheres of life.