As a mom to 1.5 year old Aarav who is getting older by the day, I find myself constantly wading through the challenge of teaching him about nutrition so that he grows up and make a wise decisions about the food he eat and about his health.  This is not easy. And i am sure there will be lot of parents facing the same problem so todays Blog post is about “How to Teach Your Child to Eat Nutritiously without Begging, Bribing, or Pleading!

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

Benefits of good nutrition for children

• Healthy weight for height
• Mental well-being
• Ability to learn and concentrate
• Strong bones and muscles
• Good energy level
• Ability to fight off sickness and disease
• Faster wound healing
• Easier recovery from illness or injury

Following ways to help the child make healthy choices-

• Offer Healthy & interesting traditional food options at home. 
• Offer several fruit and vegetable options every day.
• Shop together-
• Get your kids involved in the shopping process. At the store, let your child choose fruits and vegetables that he or she enjoys eating or wants to try.
• Provide healthy sources of protein, such as fish, eggs, nuts, milk & milk products and lean meats like chicken.
• Serve whole-grain breads and cereals.
• Broil, grill, or steam foods instead of frying them.

• Encourage your child to drink plenty of water or milk instead of sugar-added drinks such as fruit juice, sugary fruit drinks,
• Limit fast food, takeout, and junk food. 
• Avoid fried snacks. Opt for baked chips, pretzels, or unbuttered popcorn instead. If you do eat out or get takeout, avoid fried foods and choose the healthiest options available. For example, choose fruit instead of French fries or grilled chicken instead of a hamburger.
• Stock Up –
• What you stock your kitchen with will influence your children’s food choices. Leave high-fat, salty and sugary snacks off your grocery list. Instead, fill your cart with fruits and vegetables, particularly portable ones like apples, bananas and carrots. Other healthful snacks include low-fat yogurt, natural peanut butter and celery, and whole-grain crackers and low-fat cheese.
• Delight Kids with Dips-
• Diving vegetables and fruits into yummy dips makes lunch more fun. Offer apple slices with a half cup of low-fat vanilla yogurt; serve carrot sticks with a side of hummus.
• Serve Single Portions –
• Serve single portions and your kids will be less likely to overeat. Avoid letting the kids take an entire bag of chips or a container of ice cream to the couch; instead, dish out individual portions in the kitchen first. Or, if you cook large batches of food and store the leftovers, separate them into smaller portions before you put them in the fridge or freezer. This way, your kids can automatically grab a single portion.
• Measure It Out –
• Teach your kids what a reasonable portion size is. A serving of rice is about the same size as an ice cream scoop (approximately ½ cup), so let your child use the scoop to serve rice at dinner. A piece of meat should be about the size of a deck of cards, so see how that chicken breast measures up.
• Timing is everything–
• Regular snacking routines can make children more likely to try new foods during scheduled mealtime because they may be more hungry than if they are allowed to snack throughout the day.
• Be a good role model for your child. 
• Be sure that you are making healthy food choices and incorporating physical activity into your life. Get the whole family involved in eating a healthier eating. You can practice good eating habits by doing the following:
• Make breakfast part of the morning routine.
• Breakfast is important to give your child the energy he or she needs to learn and be active.
• Let your child determine how much to eat. Don’t push food or insist that your child “clean the plate.”
• Eat meals and snacks together as a family. Eat at the table, not in front of the TV.
• Encourage your child to eat slowly and to stop eating when he or she starts to feel full.
• Avoid using treats or junk food as rewards or comfort. This may make your child value those foods more than nutritious options.

Physical activity is very important-

Proper nutrition and regular physical activity are the keys to maintaining a healthy weight and preventing health problems. Encourage your child to find physical activities he or she enjoys and get active. Aim for at least 1 hour of active play every day. Limit your child’s time using a TV, computer, cell phone, or game station to no more than 1 to 2 hours a day. Set a good example by limiting your own screen time, too.

Physical activity should be part of your whole family’s lifestyle. Take a walk, go for a bike ride, or do chores together. Plan active family outings.

Begin healthy eating at young age, as said let the roots be strong so the future would be stronger.

Be happy be healthy always.