Healthy eating can be a challenge for many of us at various times in normal circumstances. As we continue our journey through Covid-19, it is more important than ever to look after our general health and that of our families, and eating well is a huge part of that.
Many families are spending more time at home together, routines have been affected, and it may be more difficult to maintain healthy eating. HSE dietitian Sinead Mannion has put together a few tips to help us to get back on track with healthy eating for all the family.
Have regular family meals
Regular meals might have been difficult to schedule due to parents' busy working schedules and children’s recreational activities. So now is an excellent opportunity to start. Also, family meals are a chance for parents to introduce children to new foods and to be role models for healthy eating.
Research has shown children who regularly take part in family meals are also more likely to eat fruits, vegetables, and grains, and less likely to snack on unhealthy foods.
Teenagers may turn up their noses at the prospect of a family meal. Due to Covid-19 restrictions teens now have more time at home, so this is a great time to get them involved. Studies find that teens still want their parents' advice on different issues. Use mealtime as a chance to talk about the worries and stresses they have as a result of the pandemic.
You might also try these tips:
• Involve your child in meal planning and preparation.
• Keep mealtime calm and friendly.
• What counts as a family meal? Whenever you and your family eat together, strive for nutritious food and a time when everyone can be there.
Stock up on healthy foods
Children, especially younger ones, will generally eat what is available at home. That is why it is important to control the type of food brought into the house — the foods that you serve for meals and have on hand for snacks.
Follow these basic guidelines:
Work fruits and vegetables into the daily routine, aiming for at least five servings a day. Be sure you serve fruit or vegetables at every meal.
Make it easy for children to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Ensure that they are clearly visible on the kitchen table or similar. You could try the following:
• Chop some carrots up into batons.
• Cut some strawberries into smaller bite-size pieces.
• Chop some red, green, and yellow peppers into lengths.
• Have a bowl of mixed fruit salad available in the fridge.
Other good snacks include low-fat yogurt, peanut butter and celery, or wholegrain crackers and cheese.
Some other basic recommendations for main meals include:
• Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
• Choose wholegrain breads and cereals so children get more fibre. Remember fibre is the fertiliser for good gut bacteria.
• Limit fat intake by avoiding fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or non-fat dairy products.
• Aim to reduce or limit fast food and low-nutrient snacks, such as crisps and sweets, but don't completely ban favourite snacks from your home. Instead, make them "once-in-a-while" foods, so children don't feel deprived.
• Limit sugary drinks, such as fizzy drinks and fruit-flavoured juice drinks. Serve water and low-fat milk instead.
Be a role model
The best way to encourage healthy eating is to eat well yourself. Children will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you will be sending the right message.
Another way to be a good role model is to serve appropriate portions and not overeat. Talk about your feelings of fullness, especially with younger children.
Don't battle over food
Well-intentioned parents might find themselves bargaining or bribing children so they eat the healthy food in front of them.
Children should decide if they are hungry, what they will eat from the foods served, and when they are full. Parents can control which foods are available to their children, both at mealtime and between meals. Here are some guidelines to follow:
• Establish a predictable schedule of meals and snacks. It is OK to choose not to eat when both parents and children know when to expect the next meal or snack.
• Don't force children to clean their plates — doing so teaches them to override feelings of fullness.
• Don't bribe or reward children with food. Avoid using dessert as the prize for eating the meal.
• Don't use food as a way of showing love. When you want to show love, give your child a hug, some of your time, or praise.
Get children involved
Most children will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Perhaps educate them about the different nutrients from each food and how that nutrient can help them grow, eg, omega 3 fatty acids in oily fish helps brain development, while calcium in milk and dairy products helps keep bones and teeth nice and strong.
Use this opportunity while you have more time at home to get children involved in meal times. It can help prepare them to make good decisions on their own about the foods they want to eat when the time comes that you will not be so freely available to them.
Further information/resources to support healthy eating is available from Healthy Ireland at www.gov.ie/en/publication/da7f19-eat-well and www.gov.ie/en/publication/7183c5-healthy-eating-during-covid-19; from the HSE at www2.hse.ie/healthy-eating-active-living/nutrition; from Safefood at www.safefood.eu/Healthy-Eating aspx and www.safefood.eu/Start/Welcome aspx; and from the Irish Nutrition and Dietetic Institute at www.indi.ie/all-food-facts-and-fact-sheets html.
