Do you remember when you taught your children how to ride a bicycle? The most important part to teach them was getting the balance right. Once they could balance easily, the pedals could turn smoothly, to drive the wheels and get the cycle moving.

The same thing holds true when it comes to choosing food. Once we have learned to carefully balance the amounts and types of foods we eat, all our organs will function smoothly and our body will work efficiently.

It’s no surprise that as parents you might need some help understanding what it means to eat healthy. The good news is that you don’t need a degree in nutrition to raise healthy kids. Follow these basic guidelines and encourage your children to eat right and maintain a healthy weight.

1. Never skip breakfast: Just like cars cannot run without fuel, our bodies need energy to work. After a good night’s sleep, energy levels are usually low. Always start your day with breakfast. Try eating multi-grain bread, cereal with milk, fruits, yoghurt or eggs.
2. Quench your thirst: Did you know that more than half of your body weight is just water? So while feeding your body with the food it needs every day, you need to drink at least 5 glasses of water a day. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids.
3. Variety is the key: Our body needs over 40 different nutrients (such as vitamins and minerals) every day to maintain good health. Since there is no single food that contains them all, it is important to balance your daily choices. The best way to make sure you get the right balance is to eat a wide variety of foods each day. Though your children may pester you for less nutritious foods, you should be in charge of deciding which foods are regularly stocked in the house.
4. Fruits and Vegetables: Fruits and vegetables are among the most important foods for giving your child enough vitamins, minerals and fibre. You should try to include at least 5 servings each day. For example, a glass of fresh fruit juice at breakfast, an apple and banana for snacks and two vegetables at meal times.
5. Hello Carbs, Bye Fats: About half the calories in your child’s diet should come from carbohydrate foods, such as cereals, rice, potatoes and bread- so it is always a good idea to include at least one of these in every meal. Try whole grain bread, pasta and other cereals to give you extra fibre. You could also bake your own bread! Remember that eating too many of these fatty foods (such as fried potatoes, fried meats and pastries) might not be so good for your body. Also, go easy on the butter.
6. Snack Attack: Even if your child eats regular meals during the day, there will still be times that they feel hungry, especially if they have been physically active. Snacks should not be eaten in place of meals, only as an extra source of nourishment. There are lots of different snacks available. Try yoghurt, a handful of fresh or dried fruits, or vegetables like carrots.
7. Eat at the table: When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get your kids involved in cooking or at least, planning meals. Everyone develops good eating habits together and the quality time with the family is an added bonus. If this isn’t a tradition in your home, make it one. Also, try reducing the screen time of your kids. A lot of studies have shown that increased screen time (television, computer, and phones) is associated with obesity – so aim for less than two hours of screen time each day.
8. Brush your teeth: Brush your teeth at least twice a day. Eating foods that are high in sugar/starches can play a part in tooth decay. Also, after brushing teeth at bedtime, don’t eat any food, or drink anything but water!
9. Exercise: Regular activity is needed to keep your kids’ heart healthy and their bones strong. Try to include some form of activity every day: it may be walking to school or running up the stairs. Also, games like swimming and football at break times are good for their body.
10. Food is not love: When foods are used to reward kids and show affection, they may start consuming it to cope with stress or other emotions. Instead shower them with hugs, praise, and attention. Give your children a proud smile and praise them when they choose healthy foods such as fruits, vegetables, whole grains, or dairy.