Pediatric nutritionist shares tips and strategies to make this task easier and more enjoyable by combining science and creativity.
A healthy meal includes fruits, vegetables, proteins, whole grains, and dairy | Photo: Prefeitura de Araguaína
The challenge of ensuring a healthy diet for children is a reality for many parents. Pediatric nutritionist and professor at UNIFAJ, Tatiane Franco, shares tips and strategies that can make this task easier and more enjoyable. Combining science and creativity, Tatiane guides parents on how to encourage healthy eating habits in their little ones, turning mealtime into a fun and nutritious experience.
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“Children have a natural curiosity that we can leverage to introduce good eating habits,” emphasizes the nutritionist. According to her, playing with the colors and shapes of foods can help with the acceptance of fruits and vegetables. “Cut fruits into fun shapes, using molds or a knife to create stars, hearts, and other figures. Colorful skewers with diced fruits are also a hit with the little ones.” Another refreshing idea is to prepare homemade popsicles with frozen fruits, mixing fruit pieces with a splash of citrus juice before freezing.
The nutritionist also suggests a natural and nutritious dessert that is easy to make and appeals to children's taste: fruit sorbet. “Frozen bananas and mangoes blended in a blender turn into a creamy and tasty sorbet that can be served with yogurt, granola, or a drizzle of honey,” explains Tatiane.
Tatiane highlights the importance of children drinking water and points out that parental example is a key factor. “Children tend to imitate adult habits, so show them that drinking water is part of a healthy routine,” she advises. Keeping a water bottle accessible and avoiding sugary drinks are recommended practices to encourage proper hydration from an early age.
For a balanced diet for children, the nutritionist stresses the importance of variety and regularity in meals. “Incorporate fruits, vegetables, proteins, whole grains, and dairy into daily meals to ensure all necessary nutrients,” she emphasizes. Establishing regular meal times and creating a calm environment during meals are also essential. Keeping the environment quiet and free from distractions like television and electronics helps children feel comfortable and associate mealtime with quality experiences with the family. “Take the opportunity to turn this moment into a good memory for your child,” she recommends.