Healthy Eating for Children: Useful Tips from Dr. Theodora Fteropoulli
Few would deny that children tend to imitate what they see rather than what we tell them as parents. Therefore, when it comes to healthy eating, it’s important that we cultivate these behaviors in ourselves first before trying to instill healthy eating habits in our children. By setting an example and being consistent, children learn to love food that nourishes them and helps them grow properly.
This is highlighted in an interview with bebemou.com by Health Psychology and Public Health Researcher at the University of Cyprus Medical School Dr. Theodora Fteropoulli (PhD), who provides practical tips for better healthy eating for our children. She explains how parents can ensure their children eat correctly and balanced. She also emphasizes the importance of prevention and offers guidance on how to reduce the risk of obesity in children.
Eating Together Healthily and Saying ‘No’ to Pressure
Initially, according to Dr. Fteropoulli, it’s necessary to sit down as a family and enjoy nutritious meals together. Research shows that children respond more positively to foods presented in a pleasant and encouraging way. It’s important to avoid pressuring children about food. Instead of forcing them to try or consume something, it’s good to offer a variety of healthy and appealing options, giving them the freedom to choose what and how much they will eat. At the same time, ensure there is always easy access to nutritious foods at home so that children can naturally turn to healthy choices when hungry.
Setting Limits, Encouraging, and Avoiding Rewards
As parents, we could also set limits on sedentary activities, such as watching TV and playing video games, and encourage children to participate in more active, enjoyable family or individual activities, like a walk after dinner. These moments help us connect emotionally with them. At the same time, as noted by Health Psychology and Public Health Researcher at the University of Cyprus Medical School Dr. Theodora Fteropoulli (PhD), we should avoid using food as a means of punishment or reward, opting instead for rewards with real significance. For example, we can praise healthy behavior, saying “well done for trying a new food today.”
Involving Our Children in the Process
In this process of encouraging our children to eat healthily, they need to be involved too. For example, we can involve children in meal preparation, from choosing healthy products at the supermarket to cooking. This way, children learn the importance of proper nutrition and acquire skills useful for adult life. Additionally, we can link healthy behaviors with daily habits, like a walk in the neighborhood after dinner or a fruit snack after school.
Avoiding Prohibitions by Setting Limits
Dr. Fteropoulli emphasizes that as parents, we can instill early on the idea that “we listen” to our bodies and respect hunger and fullness signals. We never pressure them – not even toddlers – to finish their plate, even if we’re concerned about their weight. We remember the principle of “shared responsibility”: parents decide what, when, and where food is eaten, while the child decides how much and whether they will eat from what’s available. Furthermore, we don’t absolutely forbid certain foods but limit them with clear boundaries and explanations. We involve the child in setting these limits – for example: “The limit is one sweet per week. Which day would you like to enjoy it?”
Taking Positive Steps Together
It’s also good in achieving our goal to focus on positive steps and encourage a healthy, loving relationship between the child and their body and diversity. We avoid anger, threats or shame regarding weight, food or physical activity because these hurt rather than help. It’s important not to judge our body or our child’s body, setting a good example by speaking with respect and positivity. Essentially, we need to set a good example for children by speaking positively about our own body as well as others’. Simultaneously, we must maintain a consistent sleep routine from an early age, showing children its importance for their health and daily life; for instance, having a specific bedtime and limiting screens before sleep.
Seeking Expert Help and Staying Informed Correctly
As parents, as suggested, we can support and guide our children with love instead of imposing strict rules. We can collaborate with experts for correct information and support while remembering that childhood obesity is influenced by many factors such as genetics and the surrounding environment including systemic infrastructures of a country (e.g., government initiatives, campaigns and legislation, school environment, green spaces for play and exercise opportunities) which are not entirely within our control as noted by Dr. Fteropoulli. Therefore, it’s important as parents not to fear demanding healthier environments for our children.
In conclusion, Dr. Fteropoulli emphasizes that sometimes we feel we need to do much more than we can. She suggests focusing on doing our best as parents because even small changes can make a big difference! After all, progress isn’t measured by how much we achieve but by the effort we put forth daily. Isn’t it true that “every small step counts and every effort brings us closer to the best possible outcome”?
Written by Christina Georgiou | Sincere thanks to Health Psychology and Public Health Researcher at the University of Cyprus Medical School Dr. Theodora Fteropoulli (PhD).
