Btoul Allou provides the following seven different ways to reduce unhealthy junk food intake in children:
1. Provide them with healthy and filling snacks. Make sure to provide them with a nutritious lunch, such as apple slices with peanut butter, whole wheat crackers, low-fat cheese, nuts, dried fruits like raisins, dried apricots, dates, and many more. Instead of soda or juice, keep bottled water, fresh lemonade, and sugar-free juices in the fridge. Freeze pureed fruit or yoghurt to make a frozen treat instead of eating ready-made ice cream that is high in fat and sugar.
2. Make sure your child drinks plenty of water. Sometimes, it's not really hunger that motivates a child to snack; it could be thirst or boredom. So if a child asks for a packet of potato chips, offer him a cup of water instead. Drinking water can help reduce his appetite and keep his body hydrated!
3. Follow a specific routine for fast food times. While eating three meals a day should be the usual routine in any household, a child may want to eat some extra foods between meals. What you can do here is set a specific time to eat fast food. This way, whether in the middle of the week or on vacation, he or she will have to wait for that particular day before offering him junk food.
4. Be a role model for your child. Kids learn by watching, so make sure to set an example for them by snacking on only healthy options! Also, make sure to show your love for healthy food and stay away from fast food and snacks most days.
5. Reduce sugar in children's snacks. The more refined sugar your child eats, the more cravings he will have for processed foods and junk food. Babies naturally prefer sweet foods, so feeding him sugary snacks can make him addicted! Therefore, try to reduce excess sugar from his diet.
6. Don't use fast food as a bribe. Your child should not consider unhealthy, calorie-dense foods as a reward for something good! If your child knows that there will be a burger waiting for him as soon as he fulfils your order, he will end up thinking that such foods are good for him!
7. Make healthy meals fun. Follow the shape method, for example, with star-shaped banana feet, heart-shaped zucchini, or dinosaur-shaped roasted sweet potatoes. This can help your child see vegetables and fruits as interesting and entertaining meals rather than boring and untasty.
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