How to teach your child how to eat
'26.09.2017'
At the moment, the problem of overweight is very relevant in the United States. Over the past ten years, the number of obese people has increased. In simple words, every fourth woman and every sixth man are overweight. It is surprising that this problem is not solved at the state level, they simply prefer not to notice it.
Today, the situation in the country is developing in such a way that people are under constant stress. We are concerned about making money and preserving our wealth. We are constantly trying to save on products by choosing affordable, quick to prepare, and most importantly cheap food, which cannot be of high quality by default. This is the main reason for increasing the weight of the population.
Directly proportional to weight, the risk of diabetes, infertility, hypertension, cardiovascular diseases, etc. grows. But no one thinks that it is useless to treat hypertension, if you are overweight, it is useless to treat diseases of the gastrointestinal tract - if you do not observe it a certain diet, it is useless to swallow handfuls of pills - if you do not adhere to a healthy diet. From this the conclusion follows - unfortunately, Ukraine has lost its food culture.
Our children eat randomly in schools and kindergartens, and we, due to our own employment, are not particularly in a hurry to control this. There is no time or opportunity to check whether our child ate a bowl of soup in the school canteen or spent the money given by parents for buns, chips, chocolates, which are freely sold in the same canteen. I want to come after a hard day, cook, something and get comfortable comfortably at the TV, so that no one touches and gives the opportunity to relax. So it turns out that no one, you just think, no one, and even ourselves, do not care what, how and where we eat.
A wise proverb says, "what you sow, you reap", very, very soon we will begin to reap the fruits of "the works of our righteous." Basic habits, history of psychological dependence on food, obesity and diabetes are formed in childhood, and the habit of eating correctly is one of the fundamental ones.
Let's think that it is much better to stop five minutes before the illness and take preventive measures when the person is still healthy. But we usually neglect this, and therefore at the age of 25-30 for years we are already engaged in an active and not always successful struggle with obesity and disease. We do not understand why we can’t lose weight, why pounds dropped are rapidly returning and increasing. Half the life goes to overcome the emotional dependence on food and get rid of the complexes and diseases that are overweight.
As mentioned earlier, the culture of human nutrition is formed in childhood, which means we, as adults and conscious people, should control the diet of our children, as well as the quality and quantity of food they consume. It is very hard for a small person to limit the amount of food, it is even harder to explain to a child of 8-13 years that the extra pounds can now turn into a life failure afterwards.
I suggest several approaches to the formation of correct eating habits in children. The main mistakes that children make in their diet is a large amount of sweet and flour. Try to negotiate with your child and start such a rule for everyone - candy only on weekends, and flour 2 once a week. Watch your child how much sweet and flour he eats at the moment. Pay attention to the quality and quantity of sweet and flour that is present in the daily diet. If the muffin is present every day, invite your child to go to the biscuit, but what if he likes it. You make his life easier by not eating sweet bread, even in adulthood. From sweets, choose less fatty products consisting of more correct products: marmalade, marmalade in chocolate, marshmallow, dried fruit in chocolate, etc. Offer your favorite dried children dried apricots, raisins, and figs. Develop in them the habit of enjoying the sweets is normal for their age.
I offer several recipes for proper food that will help you and your children to improve their health.
But first, let's see how painlessly for a child, you can replace your favorite dishes with more useful ones:
Not recommended dishes
Oatmeal in milk
Fried eggs fried
Fish fried in batter
Pork Cutlets
Cheesecakes, fried in butter
Borscht in broth
Sausage or sausages
French fries
Recommended dishes
Oatmeal on water with dried fruits
Omelet with mushrooms and vegetables
Fish Baked in Yoghurt Sauce
Beef Meat Patties
Curd casserole with fruit
Vegetarian borscht
Home-made ham
Baked potatoes
Believe me, these dishes do not lose in taste and, most importantly, much more useful.
Cold boiled pork
Veal (cut or back) - 500 gr., Salt, spices, kefir or unsweetened yogurt - 200 ml, mustard - 50 gr., Garlic - 4 - 5 cloves.
Marinate meat in a kefir-mustard sauce with spices and garlic, leave overnight.
Preheat oven to 180 0 . Wrap the meat in foil and bake the boiled pork for 40 minutes.
Meat cutlets
Ground beef - 600 g, carrots - 100 g, egg - 1 pcs., Oat or wheat chlopya - 3 tbsp, onion - 150 g, spices.
Onions finely chopped. Grate carrots and mix with onions. In the ground beef add a mixture of carrots with onions, spices, raw egg. Add oatmeal or wheat flakes and knead minced meat. From the resulting mass to form medium-sized patties. Put the cutlets in a baking sleeve and put them in the oven. Baking time 25 minutes at temperature 200о.
Such burgers can be cooked on a steam bath or in special dishes using a minimum amount of water.
Omelet with mushrooms and vegetables
Onion - 80 gr., Carrots - 80 gr., Tomatoes - 150 - 200 gr., Mushrooms (champignons) - 100 - 120 gr., Egg - 2 pieces, egg white - 2 pieces, greens, salt, spices , ketchup - 20 gr.
Cut onions, tomatoes and mushrooms into half rings, rub carrots on a grater.
Sprinkle vegetables in a skillet with water, ketchup, salt and spices for 5 - 10 min. Beat the egg and protein with a pinch of salt until a thick foam forms and pour over the vegetables, cover with a lid. Sprinkle with herbs before serving.
Curd casserole with fruit
Low-fat cottage cheese - 150 g, egg - 1 pc., Semolina - 1 tablespoon, pear - 50 g, banana - 50 g, apple - 50 g, raisins - 2 tsp, kefir - 50 ml, vanillin ...
Beat curd and eggs thoroughly in a blender, then add semolina and kefir.
Banana, pear, apple, cut into pieces and add to the dough. Put the dough in the form, sprinkle with raisins and flatten with a spoon.
Pour kefir over the top lightly to form a crust and bake in the oven 20 - 25 minutes.
Vegetarian borsch
Cabbage - 250 g., Potatoes - 100 g., Beans - 150 g., Beets - 200 g., Carrots - 110 g., Onions - 160 g., Homemade tomato - 230 g., Salt, bay leaf, pepper, dill and parsley.
Wash the beans and place in a saucepan. Pour cold water, cook over low heat until cooked. Cabbage to clear and chop, cut potatoes into cubes. Chop the onion finely, grate the carrots and grate in the pan until half cooked. Then add beets, chopped on a grater, and another stew, then add the tomato and stew everything until done. Add potatoes, shredded cabbage, stewed vegetables and 10-15 minutes in the pan with boiled beans. Greens, salt, pepper, spices, add to cooking.
Fish Baked in Yoghurt Sauce
Fish-800-900gr., Onions-150 gr., Unsweetened yogurt -100 gr., Carrots-150 gr., Salt, pepper, spices to taste.
Wash, peel and cut the fish. Put in a dish, sprinkle with spices, salt and leave on 20 minutes. On a baking sheet covered with foil, lay onions, cut into half rings, then fish. Grease the fish with yogurt and cover with foil. In yogurt, add salt, pepper, herbs, spices to taste. Place in the oven, bake at 200 degrees 40-45 minutes.
Potatobaked in convection oven
Potato - 500 gr., Salt, water.
Cut the potatoes into strips like french fries. At night, pour salt water (brine). On 1 liter of water - 5 st.l. salt, starch must go. When the potatoes are drawn, lay them on the grill in the convection oven and bake for 20-25 minutes at a temperature of 200 degrees. Such a potato is obtained similar to french fries, but is prepared without adding butter.
By following these guidelines, you can instill the right food culture for your children. By developing the right eating habits, you can improve your health and your family.
Take care of yourself and your children.
