By Children’s Health | Contributor
If you follow health trends, you may have noticed the increasing interest in the Mediterranean diet. In 2021, the Mediterranean diet was recognized as the best overall diet by U.S. News & World Report for the fourth consecutive year. For parents seeking effective ways to promote healthy habits in their families, the Mediterranean diet offers an excellent foundation for establishing lifelong eating behaviors.
“The Mediterranean diet is a very sustainable approach to healthy eating,” explains Marjorie Craven, a registered dietitian at Children’s Health. “It encourages positive changes, such as consuming more fruits and vegetables. This eating pattern can support children’s growth and fulfill their nutritional requirements.”
Discover the components that make the Mediterranean diet a healthy choice and kid-friendly strategies to integrate it into your family’s lifestyle.
What is the Mediterranean diet?
The Mediterranean diet mirrors the eating practices of individuals living in countries surrounding the Mediterranean Sea. Studies have shown that these individuals tend to have longer lifespans and a lower incidence of cancer and cardiovascular diseases. Instead of imposing rigid dietary restrictions as many conventional diets do, the Mediterranean diet highlights wholesome foods such as fruits, vegetables, whole grains, nuts, and fish, paired with an active lifestyle.
“The Mediterranean diet isn’t solely focused on what foods you eat; it’s about embracing a healthy lifestyle and cherishing moments with family and friends,” says Craven.
What can you eat on the Mediterranean diet?
While there are no strict rules regarding food choices in the Mediterranean diet, its primary principles include:
– Consuming plenty of vegetables, fruits, nuts, seeds, whole grains, and seafood
– Steering clear of added sugars, processed meats, refined grains, and highly processed meals
– Moderating intake of poultry, eggs, cheese, and yogurt
– Limiting red meat consumption
– Dining together as a family
– Engaging in regular physical activity
What are the benefits of the Mediterranean diet for kids?
Following the Mediterranean diet allows families to concentrate on what may be lacking in their meals, particularly fruits, vegetables, and seafood.
Craven identifies seven key advantages of the Mediterranean diet, which she refers to as a lifestyle.
1. Fruits and vegetables come first
Many Americans tend to center their meals around proteins—be it chicken for dinner, a turkey sandwich for lunch, or eggs for breakfast. Conversely, the Mediterranean diet prioritizes fruits and vegetables.
This emphasis guarantees meals are rich in essential vitamins and minerals crucial for maintaining a healthy body.
“The nutrients found in fruits and vegetables are vital for our health and growth, especially for children,” she explains. “If we’re deficient in these key elements, it impairs the body. Children might struggle to focus in school, experience sleep disturbances, and feel more irritable and fatigued.”
2. Whole grains play an important role
Whole grains serve as an outstanding source of dietary fiber, which both kids and adults often lack. Fiber brings several benefits, such as:
– Promoting regular bowel movements
– Helping to maintain a feeling of fullness for longer
– Aiding in weight management
– Lowering blood cholesterol and reducing the risk of heart disease
3. Healthy fats have a place
Fats frequently receive negative attention during mealtimes. Yet healthy fats, such as unsaturated fats and omega-3 fatty acids, are important for absorbing the vitamins and fats essential for children’s growth and well-being. Good sources of healthy fats include:
– Avocados
– Chia seeds
– Eggs
– Fatty fish like salmon
– Flaxseed
– Nuts
– Olive oil
– Peanut butter
4. Eat more seafood
Consuming fish offers numerous health benefits, and seafood is a central component of the Mediterranean diet. Fish is a high-quality protein packed with vital nutrients, including vitamin D, iodine, and omega-3 fatty acids. It is believed that seafood enhances heart health, brain function, and eyesight.
5. Dairy can be good
Dairy is essential for a child’s development, asserts Craven. “Many popular diets eliminate dairy, but it’s crucial for children to consume dairy products and drink milk to acquire the calcium they need,” she advises.
6. Flavor food with spices
The Mediterranean diet encourages seasoning food with spices rather than salt. “Have fun with your kids as you try various dishes and spices to discover which ones your family enjoys most,” encourages Craven.
7. Families eat together
In Mediterranean culture, mealtimes are social occasions, forming an integral part of the lifestyle. “Relish your meals and the company of one another,” suggests Craven. “Eating together strengthens family connections and allows you to model healthy eating practices for your children.”
How to adapt the Mediterranean diet for kids
The Mediterranean diet is suitable for children to follow, but Craven provides parents with some advice before implementing it. The foremost—and most critical—tip revolves around the terminology.
“Refrain from labeling it a diet,” she cautions. “Using the term diet can lead to negative perceptions about food, causing items to be categorized as good or bad and detracting from the enjoyment of eating. Instead, frame it as a lifestyle and invite the whole family to participate. Keep the experience enjoyable and positive.”
Additional kid-friendly approaches to introduce the Mediterranean lifestyle include:
– Be consistent. It may take a child over 15 exposures to a new food before they are willing to try it. Craven urges parents to persist and not lose hope with picky eaters.
– Get active together. Find enjoyable physical activities to do as a family, like going for a walk or having a dance party.
– Go slowly. Introduce one change at a time rather than overhauling all eating habits at once.
– Involve your child. Go grocery shopping together and prepare meals as a team.
Kid-friendly Mediterranean snack recipes
When parents are prepared to introduce the Mediterranean lifestyle to their kids, Craven shares a few straightforward snack ideas:
– Cheese with a piece of fruit
– Fruit with low-fat yogurt
– Nuts
– Vegetables with hummus
– 100% whole wheat bread with peanut butter
Always consult with your child’s pediatrician before altering eating habits. There may be medical considerations that warrant avoiding this lifestyle or specific modifications based on your child’s health needs.
