Eating healthy can be tasking , most especially when you are always on the go. The need for our kids to eat healthy and stay healthy can be hectic but we can actually make it easy by doing the following:

As parents, our schedules could be pretty hectic but we can create time for family meals, especially during weekends. Then use the opportunity to try out new and healthier meals.

Encourage your kids to eat healthy by eating healthy meals yourself. When you constantly eat junk food, your kids would love to do the same. Let them see you eat healthy food  and have talks with them regularly about the importance of eating healthy. 

You can actually get them involved in the choice of food by going shopping with them and teach them how to pick out nutritional food. 

Always have a supply of healthy foods. Food served for snacks and meals will always be healthy if your supply is healthy. Introduce a variety of healthy snacks for them to choose from. 

Limit sugary drinks and  fast food, but you could make it a once-in-a-while food so that your chidren don’t feel deprived. 

Let’s help them create habits that can lead to a lifetime of healthy living.

Find below an INFOGRAPHIC about how much calories your child requires daily

​NUTRITIONAL DIET FOR CHILDREN (part 3): Teach your children to eat healthy. #igslekki

It is very important that your child knows how important it is to eat healthy foods and that they are aware of what types of food are healthy and what types of nutrients are important. Your children should be aware of what foods are unhealthy and what foods they should eat in moderation. Everyone deserves a sweet treat from time to time but it is important to know how to limit these treats and not make them a part of your childs diet. The duty of teaching a child how to eat properly falls on all parents.

You need to teach your child to eat healthy food and you need to start teaching them these things from a very early age. One of the best ways to teach your child to eat healthy would be to set an example and eat healthy foods yourself. Think about it, your child follows everything you do, making you their benchmark for what to do, or not do. Therefore, if you set for your children a positive example and make sure that you eat a healthy diet, they will almost surely follow suit and see it as a normal thing to eat healthy foods.

Another good way to teach your children about the importance of proper nutrition is to learn how to limit the amount of sugary treats and other types of unhealthy snacks that you introduce into their diet. Make sure that your child knows that it is okay to have an occasional candy bar but make sure that they also know that it is not a good idea to eat one everyday. Try to keep more healthy-drinks around the house as opposed to having an endless supply of soda. Raise your child to enjoy healthy food.  It is best to start this process as soon as possible because children absorb information like a sponge, especially in their earlier years.

Good luck on your journey towards living healthy and eating healthy.

​NUTRITIONAL DIET FOR CHILDREN (part 2): What nutrients are children commonly missing? #igslekki

There are certain nutrients and different types of vitamins that are very important for a child when it comes to their development. This is actually true for the health of everyone and not just that of childrens. The truth is however, a lot of people are not aware of how important these nutrients are or exactly what types of nutrients they should be looking for in their food when making meals for their children. Most children who lack some nutrients are usually lacking from the same minerals and vitamins and other forms of nutrients. The lack of these nutrients may not present any immediate or noticeable effects on the childs health, but eventually it will take its toll.

We will go over what nutrients kids are commonly missing and will also provide you with some examples of ways in which you can incorporate these nutrients into your childs diet.

Commonly Overlooked Nutrients

Many people, especially doctors and others in the medical field, would agree that far too many children are consuming too many calories and not enough healthy foods such as whole grains, fruits and vegetables. This is exactly what is contributing to the problem of childhood obesity. It is highly important that you begin teaching your child from a young age to eat healthy and to consume all of the nutrients they need in order to maintain good health and be strong.

There are some forms of nutrients that are mostly missing from a childs diet than others, here are some:


Many children do not have enough calcium in their diet. The problem with this is the fact that calcium contributes to children developing strong bones. New research also suggests that there are many other benefits from calcium that were previously unknown. For example, it is now believed that calcium can prevent breast cancer as well as other forms of cancer. With as high of a rate of heart issues and breast cancer as there is, we should be doing everything that we can as a parent to help ensure that our children will not have to go through health issues such as these, later in life. One way to get your child to start consuming more calcium would be to have them eat a bowl of fortified cereal with breakfast, and for school, you may want to consider giving yogurt for a snack.

Vitamin D

Vitamin D is another form of nutrient that is extremely important for the growth of healthy, strong bones. Vitamin D is absorbed through the skin and provided by sunlight. Children are spending less and less time playing outside and more and more time sitting on the couch watching TV. Limit the amount of time that your children play video games or watch TV each day and this will surely contribute to them getting out in the sun  more often. There are other ways you can get vitamin D other than the sun. A few examples would be tuna, or vitamin D fortified milk.


Potassium is a very important part of anyones diet, but this is especially true when it comes to the diet of a child. It is a little known fact, but a lack of potassium in a diet can result in high blood pressure and other undesired medical issues. You need to make sure that your child is consuming enough potassium because it is extremely important. Potassium can be found in many different types of food. A few examples would include beans, spinach, potatoes and tomatoes. Tasty fruits such as bananas also contain high amounts of potassium.


Many people are not aware of just how important fiber is in their childs diet. Consuming the proper amounts of fiber on a daily basis is a great way of preventing certain issues such as heart disease and type-2 diabetes. Fiber is an indigestible part of plants that we eat in our food. It helps digestion and other parts of your health. You can give your child a lot of fruit or vegetables to help them get the right amount of fiber or feed them with nuts or cooked dry beans.

Vitamin A

Making sure that your child gets enough Vitamin A is very important for many different reasons. However, many children are still lacking when it comes to the intake of this vitamin. The problem with this is the fact that vitamin A contributes to healthy eyesight. Vitamin A also contributes to a healthy immune system and it is also involved with tissue growth. I am sure that you do not want your children to have to wear coke bottle thick lenses on their glasses by the time they are in their teens. So,  make sure they are getting enough vitamins A. You can get your child to consume more vitamin A by feeding them food such as sweet potatoes, romaine lettuce, as well as dark and bright colored vegetables.

Lets keep our children healthy by providing them with a balanced diet and all the nutrients they need.