¿Como motivar a nuestros hijos a comer más saludable?

Lo que deseo comunicar con este sencillo articulo son herramientas simples para las mamás y papás de cómo motivar a nuestros hijos a comer de una forma más saludable y balanceada. Además poder lograr que ese momento de la comida sea un disfrute y placer para todos en casa y no un suplicio.
Tuve la oportunidad de conversar con varias mamás que me compartieron sus consejos de como estimulan a sus hijos para que exploren poco a poco los diferentes sabores y texturas. Así mismo les comparto desde mi humilde experiencia como mamá lo que hago en casa para motivar a mi familia a comer más sano. 

Estos consejos que se irán mencionando , cada mamá y papá los podrá adaptar a su forma de ser, sus hábitos y su disponibilidad. Todas las familias somos diferentes, además cada niño es único.

Lo importante, en cuanto a la alimentación, es entender que no es tanto la cantidad y en empeñarnos como padres que coman de todo, sino ofrecerles a los niños nutrientes de calidad respetando el propio ritmo del pequeño.

-Vayan juntos al supermercado a seleccionar las verduras y las frutas: Una buena forma de lograr que tus niños coman lo que se les sirve en el plato es haciéndolos partícipes del proceso de selección de la comida. Cuando llegue la hora de comer, se sentirán orgullosos de ver que todos comerán lo que ellos mismos escogieron.

-Manos a la obra, a preparar: “Vamos juntos a cocinar” , si ellos participan de la preparación, es probable que disfruten y degusten el resultado con entusiasmo.

-Prohibido no tocar: Organiza una comida especial en la que la única regla sea comer con las manos. Tus niños no podrán creer que estén autorizados a hacerlo. Corta la carne o el pollo o el pescado en pequeños trozos, pon pedazos de apio o zanahoria. Haz mazorca y déjalos que se la coman con sus manos. Arma un gran plato de frutas picadas, ubícalo en el centro de la mesa e invita a todos a escoger sus favoritas.

-Había una vez: Tómate un rato para inventar una historia intrigante e interactiva. En la trama, incorpora momentos en que los niños deben comer los alimentos de su plato para saber cómo continúa el cuento. La ansiedad por conocer el emocionante desenlace de tu cuento será un gran incentivo para que coman.

-Cantar: crear un juego alrededor de la canción que les gusta e involucra los alimentos que hay en su plato. Ejemplo: corre trencito, para continuar hay que echar gasolina (ingerir alimentos) para continuar.

-No posturas rígidas: En los menores de cuatro años, permite que se levanten y jueguen mientras comen.

-Opciones: Permite que tus hijos mayorcitos (tres años y medio en adelante) elijan entre dos opciones saludables, puede ser en el desayuno del fin semana, la media mañana, la lonchera, el snack de la tarde. En la posibilidad de escoger le das a los niños la sensación de control sobre sus hábitos.

-Héroes: A los niños les encanta reconocer personajes que les resultan familiares. A Mickey Mouse, por ejemplo, es muy fácil de lograr a partir de tres rodajas de naranja o tomate (una para la cabeza, dos para las orejas). Si tienes un fan de Hulk , sírvele un plato de comida verde (espinaca, arvejas, manzana verde, etc.) inspirado en este superhéroe. La zanahoria rallada es perfecta para hacer el pelo de Mérida, la princesa de Valiente.

Aquí te dejo un menú saludable y divertido para estimular el apetito por los alimentos más naturales, que elaboré con ayuda de mi coach en nutrición Manuela González.

Recuerda mamá y papá para tener una alimentación balanceada y nutritiva es importante ir creando los siguientes hábitos en casa:

  • Comprender que el plato ideal del niño y el adulto debe ser:

  • Mantén frutas en la casa que estén de fácil alcance para todos.
  • Es importante enseñar a los niños a que no hay alimentos malos y que pueden consumir un poco de todo. Todo en su justa medida.
  • Preparar alimentos en casa, si no tenemos el tiempo para cocinar todos los días, tratemos que al menos sea dos veces a la semana. Además puede convertirse en un pasatiempo divertido.
  • Sentarse a la mesa en familia por lo menos una o dos veces en semana ya sea para desayunar, almorzar o comer.
  • Menos refrescos y más agua.
  • Nunca forzar a que tu hijo coma algo.
  • No es aconsejable que tus niños se acostumbren a usar en todos sus platos salsas altas en grasa como la mayonesa o salsa de tomate; existen opciones más saludables que sí son bienvenidas en los platos: El queso parmesano rallado es un acompañante perfecto, las almendras picadas, las pasas, el aceite de oliva, las fresas o la naranja también son excelentes opciones.

Mamá y papá mucha paciencia y perseverancia. Y La regla que no debemos olvidar: Coherencia. Si los adultos de la casa disfrutan de platos nutritivos y variados, es mas común y probable que los más niños también incorporen estos hábitos de por vida. La comida debe ser un momento agradable, no solo para los adultos, sino también para los pequeños.

 

“Una locura es hacer la misma cosa una y otra vez, esperando obtener resultados diferentes. Si buscas resultados distintos, no hagas siempre lo mismo.”

Albert Einstein

 

Comparte con tus amigos.

Por |Abril 17, 2017|Vida Saludable|

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