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Źródło: https://www.bbc.com/future/article/20260629-six-ways-to-get-children-to-eat-vegetables

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Health nutrition healthcare diet

The habits that help children to eat more vegetables over their lifetime

The habits that help children to eat more vegetables over their lifetime

Small changesniewielkie zmiany in how children experience food every day can have a lastingtrwały, długotrwały impactwpływ, oddziaływanie on what they eat.

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Getting children to eat enough vegetableswystarczająca ilość warzyw can be a struggletrudność; walka; zmaganie się. Parentingwychowywanie dzieci; rodzicielstwo forumsfora internetowe and chat groupsgrupy na czacie are full of questions like: "Is it normal that my child only eats beigebeżowy foods?"

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One reason for this is that their preferencepreferencja; upodobanie for sweet foods starts early. Even breast milkmleko matki contains natural sugars that can make it taste quite sweet. Once they start eating solidspokarmy stałe, getting them to eat a stick of broccolibrokuł or spoonful of spinachszpinak can be hard goingtrudne; mozolne.

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But children need a varied dietzróżnicowana dieta that includes plenty of fruits and vegetables. A poor diet affects cognitionpoznanie, procesy poznawcze, concentration, behaviourzachowanie and even academic performancewyniki w nauce. Obesityotyłość among children is increasing, which is linked to long-term health concernsdługoterminowe obawy zdrowotne, as well as worse educational outcomesrezultaty edukacyjne, efekty nauczania.  

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Fortunatelyna szczęście for parents, researchersbadacze have looking for new ways to improve childhooddzieciństwo eating habitsnawyki żywieniowe and have found some innovativeinnowacyjny solutionsrozwiązania. These are six simple things that the science says you can try at home:

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Feeding little ones as many different types of vegetables as possible in early childhood – and doing it often – can make a difference, says Marion Hetherington, professor of biopsychologybiopsychologia at the University of Leeds in the UK. The most successful time to improve your child's liking of vegetables is in the preschool years.

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"If you don't start to increase children's vegetable exposureekspozycja; kontakt z czymś by five years of age, it's [almost] too late," says Hetherington. "That's a really a hard message, but the fact is if they've missed outprzegapiły / ominęły je on all of that exposureekspozycja; kontakt z czymś, it's not impossible, but it's hard workciężka praca; duży wysiłek." Studies have found that children tend to requirewymagać several repeat exposureskilka powtórnych kontaktów / prób before a child will accept a food.

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The evidencedowody, materiał dowodowy is mixedniejednoznaczny, podzielony, however, when it comes to exactly how many times you might need to give them a food for them to accept it, ranging fromwahając się od; obejmując zakres od five to 15. (This probably reflectsodzwierciedla, wskazuje na the fact that all children are different.)

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But those under the age of onew wieku poniżej jednego roku may need fewer exposuresekspozycje / kontakt z czymś (wielokrotny bodziec, zetknięcie) than preschoolwiek przedszkolny / przedszkole children (three to four years old), who typicallyzazwyczaj show higher levelswyższy poziom / większe nasilenie of food neophobianeofobia, lęk przed nowością, an aversionniechęć, wstręt to trying new foodpróbowanie nowego jedzenia.

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And this process can start even before your child is born. There's evidencedowód; evidence, materiały dowodowe that what a mother eats is passed onto the foetuspłód through amniotic fluidpłyn owodniowy and can shape an infantniemowlę's food preferencespreferencje żywieniowe.

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Simply telling children a food is good for themzdrowe dla nich; korzystne dla nich can backfireprzynieść odwrotny skutek; obrócić się przeciwko komuś, as children are more likely to choose foods that are described as "tasty" versusw porównaniu z; zamiast  "healthy". Instead think aboutzastanowić się nad when in a meal you offer them vegetableszaproponować im warzywa; podać im warzywa.

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Serving vegetables at the start of a mealna początku posiłku when children are at their hungriest increases the likelihoodprawdopodobieństwo of consumptionspożycie. "Kids will often eat the thing they like the most," says Hetherington. "And then by the time they reach their peas, they don't want them anymore." So it can help to remove that competition with other higher calorie foodsbardziej kaloryczne jedzenie.

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Encouragingzachęcanie vegetables first also helps children not to overeatprzejadać się, says Barbara Rolls, a professorprofesor of nutritionalżywieniowy sciencesnauki at Pennsylvania State Universityna Uniwersytecie Stanowym Pensylwanii in the US.

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And while vegetables are not typicallyzwykle, zazwyczaj part of breakfast in Westernzachodni diets there's no reason why they can't be eaten first thing in the morningna samym początku dnia / z samego rana too. You could try adding mushrooms and spinach in an omeletteomlet or courgettes in breakfast muffins. In one 2023 trialbadanie, próba in eight UK child-care centres, researchers found that children would eat vegetables for breakfast over 60% of the time they were offered.

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If introducing vegetables at breakfast or before a meal feels unrealisticnierealistyczny, mało realny, another approach might be to simply adjustdostosować, zmienić the ratios of what is being served – reduce the amount of high caloriewysokokaloryczny ingredients in favour ofna korzyść, zamiast vegetables.

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You can do this by simply increasing vegetables as a side dishjako dodatek / przystawka na ciepło or by gratingścieranie na tarce vegetables such as carrots and courgettescukinie into sauces.

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This can be effectiveskuteczny as studies have shown people tend to eat a similar volumeobjętość; ilość of food and increased amounts of vegetables when portion ratiosproporcje porcji of meat to vegetables are altered. Increasing the amount of fruit and vegetables by 50% on a child's plate has been found to increase how much of these they eat.

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Other researchbadania has found that preschoolersdzieci w wieku przedszkolnym eat more vegetables and less unhealthyniezdrowy food when they are given a choice ofwybór spośród different types of vegetables at meal timesw porze posiłków.

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Changing how a child perceivespostrzega the food they are eating is also beneficialkorzystny. Consider that much of what we want to eat starts with our eyes. When faced with multipleliczne, wielokrotne optionsopcje, możliwości do wyboru, children will gravitatekierować się ku, lgnąć do toward the food that looks the most familiarznajomy, dobrze znany and appealingatrakcyjny, zachęcający. (Read more about how we trickoszukiwać, wyprowadzać w błąd ourselves to eat better).

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This means changing how food is presented could help children to eat more vegetables.

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A team found that children were more likely tobardziej prawdopodobne, że eat new foods when they presented it artisticallyw sposób artystyczny on a plate. Other research has shown that children eat more fruits and vegetables if they are cut into interesting shapes, such as a butterfly, flower or teddy bear, showing that making healthy foods look fun increases their appealatrakcyjność.

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Making healthy food more visible and easy to access as a snack also encourages consumptionspożycie, konsumpcja, research has shown. Children aged 10-13w wieku 10-13 lat were found to eat and choose more vegetables when presented with several in a single containerpojedynczy pojemnik with pre-portionedwcześniej podzielony na porcje servings, rather thanzamiast, raczej niż on several different plates. Preschoolers have also been found to eat 36% more vegetables when food was divided uppodzielono, rozdzielono na części into portions on a plate with different sectionsróżne sekcje / oddzielne części. 

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What parents eat plays a huge role in normalisingnormalizowanie; uważanie za coś normalnego what children expect to eat. If parents eat unhealthyniezdrowy snacksprzekąski their children are more likely to do sobardziej prawdopodobne, że tak zrobią. Parents who eat fast foodjedzenie typu fast food or skip breakfast are also more likely to have children who do the same.

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A study of school children in New Zealand found the children of parents with healthier dietszdrowsza dieta ate fewer cakes, chocolates and other savourywytrawny snack food. Similarly, children whose parents regularly modelled healthy eatingzdrowe odżywianie have been shown to enjoy more fruits and vegetablesowoce i warzywa.

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Eating together at least three times per weekco najmniej trzy razy w tygodniu has been linked to healthier body weightzdrowsza masa ciała, better eating patternsnawyki żywieniowe and an increased likelihoodwiększe prawdopodobieństwo to eat healthier if parents are also doing so. One longitudinalpodłużny; długoterminowy study also found that those who took part in regular family mealtimesrodzinne posiłki had higher fitness levelslepsza kondycja fizyczna and drank fewer soft drinksnapoje gazowane.

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So much of what we eat comes from our relationshiprelacja; związek with food.

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Researchersbadacze also warn that pressuringwywierając presję na children to eat certainokreślony foods can lead to lower enjoymentprzyjemność of food and a less healthy dietmniej zdrowa dieta. Similarly, rewardingnagradzając children with a high-fatwysokotłuszczowy or high-sugarwysokocukrowy treatsmakołyk can increase preferencespreferencje for those foods.

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But simply letting children play with food can help reduce food neophobianeofobia; lęk przed nowością, or a fear of anything new, according to one study. Researchers encouraged children to touch, smell and look closely atuważnie przyglądać się ingredientsskładniki including beetrootburak ćwikłowy, chickpeasciecierzyca and pak choipak choi; kapusta chińska, but with no expectation that they taste them. The children became more open tobardziej otwarty na unfamiliarnieznany; obcy; nieznany wcześniej ingredientsskładniki and were more willing to trychętny, żeby spróbować them later on.

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Encouraging the children to cook also helped increase their desirechęć, pragnienie to eat unfamiliarnieznany, obcy foods.  

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Experimental chef Jozef Youssef, who collaboratedwspółpracował on the study, says the key is reframingprzedstawianie w nowy sposób how children experience food. "There's something about gamifyinguatrakcyjnianie przez elementy gry and engaging in sensory playzabawa angażująca zmysły that works with children," he says. "When in a very relaxed and laid-backwyluzowany, unpressuredbez presji environment, children are very willing to have a bit of a play with food and taste and try and experiment with different things."

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With any luckjeśli dopisze szczęście; miejmy nadzieję, all this might just help to get your child to eat something that isn't just beigebeżowy; tu: mdły, nijaki.

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* Melissa Hogenboom is a seniorstarszy rangą; doświadczony health correspondentreporter ds. zdrowia at the BBC and author of Breadwinners and The Motherhood Complex. She is melissa_hogenboom on Instagram. 

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