During the Tet holiday, the living and eating habits of many families tend to become unstable. Some families tend to feed children the same food as adults, with high amounts of protein, fat, and sugar, sometimes including preserved food, leading to a lack of proper nutrition for children.
When children are not provided with a balanced diet, lacking the necessary nutrients and an adequate amount of food, along with insufficient sleep, they are prone to micronutrient deficiencies, fatigue, loss of appetite, and even the risk of malnutrition and increased susceptibility to various diseases.
To ensure children have a healthy diet and good health during Tet, parents need to pay attention to their children’s diet. If your family plans to travel during the holiday, prepare suitable meals to avoid digestive issues due to unfamiliar local food. Here are six useful tips to maintain your child’s health throughout this long break.
Adhering to a nutritional regimen for children and maintaining consistent mealtimes is crucial.
While occasional variations in mealtimes are normal, parents should still strive to keep children’s eating habits consistent. To ensure sufficient nutrition, families need to establish a reasonable and scientific eating plan. Scheduling meals and snacks will not only help children form a positive relationship with food but also provide a sense of security.
Try to set specific times for meals and snacks at the same hour every day. However, don’t worry if there are occasional changes. Most young children typically require three main meals a day, accompanied by healthy snacks. The diet should ensure the inclusion of four nutritional groups: protein, carbohydrates, fats, along with vitamins and minerals. Especially, encourage children to drink enough water, supplement with milk, and increase their intake of green vegetables to ensure the necessary fiber. Don’t forget to encourage physical activity to expend energy efficiently.
While occasional changes in mealtimes are acceptable, it’s important to strive for consistency in children’s eating habits.
Engage in cooking with your children.
A great way to keep children occupied during the holidays is to create fun moments with them in the kitchen. Most children are delighted to spend quality time with their parents. Involving them in the cooking process not only helps them discover different types of food but also equips them with essential skills for the future. Moreover, this participation can enhance their enthusiasm and curiosity about experimenting with new dishes, leading to a willingness to explore their creations.
Here are some ways to encourage children to join you in the kitchen:
– Choose a nutritious recipe together.
– Assign age-appropriate tasks such as mixing and stirring.
– Guide them to read the recipe while you cook.
– Introduce them to various foods and their benefits.
– Ask them to set the table, tidy up utensils like spoons and chopsticks, or prepare napkins.
Don’t let vegetables become a neglected dish.
During Tet celebrations, green vegetables are often overlooked and easily forgotten. ThS.BS. Le Thi Hai – Chairman of the Pediatric Nutrition Association emphasizes that vegetables and fruits are essential for health, and we need to incorporate more of them into our holiday meals.
Nutrition experts advise that vegetables are a vital source of vitamins, minerals, and fiber, so parents should ensure that children consume enough vegetables during the holiday. Choose vegetables that your children like, vary the cooking methods, and encourage them to enjoy easily digestible fresh fruits such as grapefruit, bananas, or dragon fruit.
Here are some tips to get children to eat more vegetables:
– Offer vegetables as a snack, for example, vegetable dips.
– When dining out, order extra vegetable side dishes.
– Add diced carrots and zucchini to their favorite dishes.
– Blend a handful of spinach into their morning smoothie.
– Provide a variety of vegetables with different colors and textures.
– Explore different cooking methods like steaming, boiling, stir-frying, or serving them raw to create interest.
Nutrition experts emphasize the importance of including more vegetables in children’s diets during the holiday season.
Always have healthy Tet snacks available.
Children often have high energy demands and tend to feel hungry between meals. However, packaged snacks like cookies or chips are usually not a healthy choice due to their high sugar and unhealthy fat content, along with artificial ingredients. Having healthy snacks on hand will ensure your child always has nutritious options.
Parents should schedule snack times, ensuring children eat something every 2-3 hours. Snack time is a great opportunity to supplement additional nutrition into your child’s diet. Here are some healthy snacks you should have ready:
– Yogurt
– Fresh fruit
– Japanese soybeans
– Smoothies
– Apples with peanut butter
– Cheese
– Hummus and vegetables
– Popcorn
– Hard-boiled eggs
Be a positive role model for your children’s eating habits.
As parents, you play a vital role in shaping your children’s eating habits and how they perceive food. In the context of a busy school year, when children often eat at school, Tet is a great time to spend more time together as a family. It’s also an opportunity for you to demonstrate healthy eating habits. Prepare balanced meals together and sit down to enjoy them with your children. Be a positive role model for them to emulate. When parents exhibit good habits, children will understand the value of healthy eating.
When parents demonstrate healthy eating habits, children will recognize the importance of nutritious choices.
Set reasonable limits for children when it comes to snacking.
Many parents view Tet as a time to relax and allow children to indulge in snacks, especially candies, fried foods, and sugary drinks. This can lead to overweight and obese children after the holiday. To maintain balance in enjoying treats, you can apply the 80/20 method during the holidays.
20% of the time: Allow children to eat their favorite treats. Be flexible in occasionally letting them indulge in the snacks they love. It’s important not to make them feel guilty about enjoying these treats but to teach them how to consume them in moderation.
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