Go shopping with the little ones in the house

| Shopping for food for the week can be a task that we can share with the children. It will be a time when we can take the opportunity to teach them good eating habits, as well as to learn about healthy foods first-hand and in a fun way.

Before leaving home to Go shopping You can review together what is missing in the kitchen and make a realistic list, based on what you have and what you need. The children can “sing” the food they see in the pantry and the adults write down what is missing. Once you have "the adult list", ask them what they would like to add, here we know that they can tell us any undesirable food (sweets, chips, snacks ...), but it is about redirecting that list to a healthy one, choosing foods that they like from among these.

Go shopping in the store, the market or supermarket

Once in the store, make them participate through games and thus you will promote their interest in food and good eating habits. Here are some ideas:

• Once in the store and with the list in hand, you can make them responsible for carrying the cart or a small basket with separate wheels so that they can put what you assign them.
• They can also cross out what we already have bought, and include what has occurred to us as we go.
• We can read with them to explain an ingredient and choose between two or three and conclude why one is better than another (based on the fat or sugar they contain. These concepts can be introduced into their vocabulary from a young age).
• Read the expiration or best-before dates and have them assess whether they are going to eat it soon or not to choose the closest or most distant date.
• To avoid falling into the purchase of whims, we must avoid going hungry, we can also explain how to prepare with nuts, dried fruit, fresh fruit, yogurt, olive oil ... making appetizing smoothies or a homemade cake.
• When go shopping it is preferable to avoid aisles full of trinkets, cookies, chocolates, etc. Y go through the fruit or dairy aisles, where we can let them choose according to their tastes, yes, avoiding dairy products of low nutritional quality.
• Explain that there are no "forbidden" foods, but that the frequency of many of them is inappropriate and should only be taken on special occasions, such as soft drinks or industrial pastries.

• Allowing them to choose that meat or that they like the most is also a good option.
• It is good for them to get used to picking, touching or looking at those foods that are new to them or with which they usually have "problems", since becoming familiar with the foods promotes greater acceptance, most likely not the first time, but maybe yes to the fifth.
• If your children are starting to read, have them read the signs in the aisles at the supermarket or at the stall that interests you in the market, as it is a good way to explain the different food groups while practicing reading.
• Playing with colors: the greengrocer is the perfect stop for this, make them look for colors and tell them the name of the corresponding one is usually fun, especially if they are rare and exotic.
• Invite them to think that we could cook at home with those foods that we are buying, and they can choose the recipe. We can help them by guiding them: "What can we add to this pasta? Look for these vegetables and we will make a colorful garnish ..."
• If they are quite old and responsible, you can give them a part of the list to look for some products. Granting them autonomy and returning with the assigned list, usually gratifies them.

Go shopping at the market: the great unknown for many children

The market is an ideal place to see, smell, touch ... what we will take home. The first time children visit a market they love it; It is colorful, everything is very well placed and the stops are specialized, so they are usually very striking. Going from the fruit and vegetable stand, to the meat, fish,, nuts ... undoubtedly stimulates the senses of the little ones. It is an outing with which they will learn, as they will learn where their food comes from and also the different trades: at the fish stand, let them see how the fishmonger takes a sea bass and cleans it, makes it fillets ... At the fruit stand Let them breathe in the aroma of the fruits and encourage them to try one that appeals to them and that you have never taken home yet. In addition, if you allow yourself to be advised by sellers, what you buy is likely to be cheaper than in the supermarket, because They are local, proximity, and seasonal products. They are their products, chosen by them first thing in the morning, so they know exactly what they are like and how you can get the most out of them.

If the little ones in the house share the homework Go shopping and choose what you eat at home, or part, there is no excuse not to try it. If they are involved, it is easier for them to accept trying new foods, or those that they are not enthusiastic about.

• By going shopping with children and choosing foods together, they are more likely to accept them and decide to try them, both those they have never eaten and those they are not enthusiastic about.
• In the store, make them participate through games and thus you will promote their interest in food and good eating habits.
• In the market you will find local, proximity and seasonal products, chosen by the vendors first thing in the morning, so they can advise you on how to get the most out of them.

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition