Getting children to eat healthy food can sometimes be a challenge. Most children tend to detest foods that are nutritious, like leafy vegetables. However, health experts insist that nutrition is incredibly important, and instilling good eating habits at a young age nurture this well into adulthood. Alex Mucumbitsi, the head of the nutrition and hygiene department at the National Early Childhood Development Program, says a healthy diet helps children grow and learn, and prevents obesity and weight-related diseases, such as diabetes. By giving your child a healthy balanced diet, he says, as a parent, you are ensuring that they are getting all the essential vitamins, minerals and other nutrients that they need for healthy growth and development. He adds that it’s essential to note that certain nutrients are required for a variety of reasons. Emmy Ntamanga, a Kigali-based nutritionist, says children need a balanced diet from three food groups, vegetables and fruits, whole grains, and proteins. He says they also need three meals a day and one to three snacks—morning, afternoon, and possibly before bed. When it comes to snacks, he notes that parents should ensure they are nutritious. During childhood, Ntamanga says good nutrition is essential as this is a time of rapid growth, development, and activity. It is also a vital time for healthy tooth development and the prevention of decay. General eating habits and patterns are formed in the first few years of life. “Generally, eating habits and patterns are formed in the first few years of life. Poor nutrition during these years is associated with an increased risk of obesity, hypertension, diabetes, and coronary heart disease,” he says. Mucumbitsi says avoiding low fat or diet products for children is important, explaining that young children need the extra calories from fat to grow and develop properly. He says full fat spreads and whole milk dairy products are recommended. Also, Ntamanga notes that there is need to avoid giving children dry, unprocessed bran as it can reduce the absorption of important nutrients and can cause bloating, wind, and loss of appetite. Mucumbitsi says making half of what is on your child’s plate fruits and vegetables is essential. Also, he notes that parents should choose healthy sources of protein, such as lean meat, nuts, and eggs. “It’s also vital to serving your children whole-grain bread and cereals because they are high in fibre. Reducing refined grains is essential as these have no nutritional value whatsoever,” he says. Go for boil, grilled, or steamed foods instead of frying them as this will prevent your child from developing diseases that come as a result of eating fatty and oily foods. He points out that there is also a need to limit fast food or junk. “This is very common and most parents find it hard to control this. It is important to note that such foods have more sugar and sodium than children need. “Eating this kind of unhealthy food can have negative health consequences overtime, especially when it comes to non-communicable diseases,” Mucumbitsi says. Ntamanga says that when giving children fluids, it’s essential to offer water, fresh juice or milk instead of sugary fruit drinks and soda or sweetened juice.
