Healthy Family Nutrition Tips for Strength and Togetherness

Most families in India function this way. The kids come home from tuition in the evening and eat their dinner in front of the TV. The grandparents then eat their dinner because they’re diabetic and can’t delay their meals by even a minute. The father now comes home after a long day of work and eats his dinner in silence while watching a couple of overs of a random cricket game. Once everyone’s eaten, the mother sits on the dining table with most lights off, quietly finishes her dinner, cleans the table, washes the dishes and goes to bed. Although this sounds dystopian, this is the reality for households in India.

While this introduction was a bit sad, the situation with family nutrition in the world is not much different. Some in the family focus on protein, some love themselves a bit of that juicy carbs while the rest just survive on fat and nothing else. Family nutrition around the world has become one of the key points of discussion in health forums and therefore, we thought about addressing the elephant in the room.

Family nutrition isn’t just everyone in the house eating healthy, but rather building a strong base, so everyone grows to be healthy. By prioritising nutritious meals, you and your family can prevent chronic diseases, promote healthy growth in your children, and improve your overall well-being.

A balanced diet rich in lean proteins, fruits and vegetables, fibres, whole grains, and healthy fats provides the essential nutrients needed for energy, development, and disease prevention.

Being a Good Role Model

Studies have shown that kids tend to imitate their parents, not that they have a lot of other choices. As parents, it is important to be a good role model for our kids. When we follow a healthy habit, it is much easier for our children to follow suit. So, as parents, we have to eat healthy, maintain our portions, and show our kids that we love eating vegetables (no matter how much we hate bitter gourd) and our kids will know that this is the way we have to eat food!

Introducing children to healthy foods and involving them in meal preparation can make a huge difference in their willingness to try new things. Nobody likes picky eaters. When you encourage healthy eating in your kids by involving a variety of nutritious options (including lady's fingers), you’ll be making mealtimes even more enjoyable! By creating a positive food environment, you as a parent can help your children build a lifetime of healthy eating habits.

Now if you want to be an Insta-worthy family making everyone envy your dream life, you and your family will have to eat healthy. So, we wanted to give you some Kofuku-approved tips to gain healthy eating habits in your household!

Plan Meals Together

Sit with your family once a week and plan out the meals so everyone gets to eat what they want while also having a variety of food. When your children get to make choices for the household, they also feel valued and are more likely to eat what’s on their plate!

Families That Eat Together, Stay Together

With everyone in the family having their schedules, it can be difficult to get the entire household to sit together for a meal. But sitting together for a healthy family meal once every few days lets everyone bond and communicate! Use this time to talk about the day, discuss the nutritional value of the meal, and encourage mindful eating.

Cook Together

Women belong in the kitchen. But so do men! That’s where all the food is made! Family cooking time can be a great bonding experience and also gives your kids life skills. In a world of online food delivery, teaching cooking to your kids can make all the difference in healthy eating. Just make sure they’re not too close to the hot oil!

Keep The Healthy Snacks coming

Keep healthy snacks like granola bars and peanuts stocked rather than Oreos and Dairy Milks. Yes, it’s okay for your kid to eat them now and then but remember not to make it into a habit. Keep them in places where your kid can reach them, so they can eat healthy snacks when they feel hungry! Watch your kid’s nutrition skyrocket!

Be Creative with Vegetables

Let’s face it, veggies are not interesting enough to make kids love them! However, nature has given us carrots, yellow and red capsicum, and cabbages even come in purple! Add these to your meals to add a pop of colour so your kid is more excited to eat healthy food.

Now we all know that getting kids to eat healthy is like asking Salman Khan to not take his shirt off while dancing. Almost impossible. But there are some nifty tricks you can try! Play with their taste buds as well so that even broccoli tastes like some prime steak from Salt Bae’s Diner.

Children often follow what their parents do. Choose to eat healthy, and avoid junk food as much as you can. Your positive attitude towards healthy eating will influence your children to follow suit. And once the kids go to sleep, you can kick back, relax and open your cold Heineken!

Make Food Fun

Turn mealtime into a fun and engaging experience. Use cookie cutters to create fun shapes with fruits, vegetables, and sandwiches, spell their names while making dosas, and add carrots on idlis for a pop of colour! They’ll be willing to try out new types of foods!

Teach your kids about the benefits of eating various foods and the importance of following a balanced diet. They’re not going to like another lecture from their parents but use simple and kiddy language to explain how certain foods help their bodies grow strong and healthy like Popeye, and in no time they’ll be asking you for food to make them strong!

Patience With Pickiness

Now, it’s going to be difficult getting your picky child to eat a variety of healthy foods, but don’t worry. Remember not to force-feed your child or shout at them, as it’s not going to get them to enjoy what they're eating. Encourage them to take small bites and praise their efforts. Gradually, they may become more open to trying new foods, but there’s no guarantee. It’s all about being patient and recognizing their efforts.

To be one of those ‘perfect’ families where everyone is jealous of you, family nutrition is paramount and it takes a lot of time and effort. But it also takes a lot of patience and empathy! Remember that it’s okay if your child wants some shawarma or some Dairy Milk now and then. Not all of us can have the discipline of Ronaldo.

But by inculcating healthy eating habits in your kids, they can help you move boxes and flip the mattress, while you reap the benefits of your labor when they grow up!