How to help children eat the right amount of food?

It is very important to teach children to eat when they are hungry and stop when they are full so that they get appropriate nutrition and they also inculcate correct eating behaviors to prevent lifestyle diseases like obesity, diabetes mellitus and hypertension in future.

So, how can we teach children to regulate their food intake well?

1. As far as possible, meals must be eaten together. Meals must be family-time.

2. While eating the focus must be on the meal and not on distractions like television.

3. Planning and preparing meals together can be fun and useful for portion control.

4. Eat variety during meals. Atleast 3 to 4 food groups must be included and the child must be encouraged to eat all types. However, do not force-feed the child. Allow the child to express likes and dislikes politely. Encourage the child atleast to taste all foods on-table.

5. Eating must happen slowly. Ask the child to put small portions of food at a time. But do not force to clean the plate. Tell the child to stop eating when satisfied.

6. Snacks must be nutritious and can include whole wheat crackers, fruits, yogurt, vegetable sandwich and peanut butter.

7. Regular meal times with subtle flexibility of timing inculcates healthy eating pattern.

8. Parents must be good role models and follow balanced diet with timely meals

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