Tips to help boys and girls eat well from a young age

As parents, we all want the best for our children, and that includes providing them with healthy and nutritious meals. However, in today's fast-paced world, it can be challenging to find the time to prepare meals from scratch, leading many of us to rely on processed foods that are high in sugar, salt, and unhealthy fats.

Unfortunately, this type of diet is not only lacking in essential nutrients but can also lead to serious health problems for our kids. One of the main concerns is the lack of fiber, which is essential for maintaining a healthy digestive system and preventing constipation.

Fiber-rich foods such as fruits, vegetables, whole grains, and legumes provide the necessary fuel for our gut bacteria to thrive, which can help boost the immune system, reduce inflammation, and even improve mental health. However, studies have shown that the majority of children in the US are not meeting the recommended daily intake of fiber, which is between 19-38 grams depending on their age and gender.

Understandably, some kids may be hesitant to try new foods, but it's important to encourage them to do so. One way to make it easier is by introducing new foods gradually and in small portions. You can also involve your children in the meal planning and preparation process, as this can help them feel more invested in their food choices. By offering a variety of healthy and tasty options, we can help our children develop a love for nutritious foods and set them on a path toward a lifetime of good health.

By participating in a food workshop, your child can gain valuable skills in food preparation and nutrition, as well as learn about new and interesting foods that they may not have tried before. And the best part is that they get to enjoy the delicious and healthy food they've prepared themselves. So why not give it a try and see how much fun healthy eating can be?

So, if you're looking for a fun and interactive way to get your kids excited about healthy eating, consider signing up for a food workshop designed by 321 Colombia, the same creators of the Fruit Tour, that offers an experience for kids to learn about the benefits of healthy eating while having fun in the kitchen. 

References:

Academy of Nutrition and Dietetics. (2014). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 114(5), 942–949. https://doi.org/10.1016/j.jand.2014.02.001 

Centers for Disease Control and Prevention. (2017). Facts About Fiber. https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html 

Harvard T.H. Chan School of Public Health. (2019). Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ 

Mayo Clinic. (2020). Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 

United States Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020. https://health.gov/dietaryguidelines/2015/guidelines/

Written by: Sara María Fernández Padilla