It's no surprise that parents might need some help
understanding what it means to eat healthy. From the MyPlate
food guide to the latest food fad, it can be awfully confusing.
The good news is that you don't need a degree in nutrition
to raise healthy kids. Following some basic guidelines can help you encourage
your kids to eat right and maintain a healthy weight.
Here are 10 key rules to live by:
Parents control the supply lines. You decide which
foods to buy and when to serve them. Though kids will pester their parents for
less nutritious foods, adults should be in charge when deciding which foods are
regularly stocked in the house. Kids won't go hungry. They'll eat what's
available in the cupboard and fridge at home. If their favorite snack isn't all
that nutritious, you can still buy it once in a while so they don't feel
deprived.
From the foods you offer, kids get to choose what they will
eat or whether to eat at all. Kids need to have some say in the matter.
Schedule regular meal and snack times. From the selections you offer, let them
choose what to eat and how much of it they want. This may seem like a little
too much freedom. But if you follow step 1, your kids will be choosing only
from the foods you buy and serve.
Quit the "clean-plate club." Let kids stop
eating when they feel they've had enough. Lots of parents grew up under the
clean-plate rule, but that approach doesn't help kids listen to their own
bodies when they feel full. When kids notice and respond to feelings of
fullness, they're less likely to overeat.
Start them young. Food preferences are developed early
in life, so offer variety. Likes and dislikes begin forming even when kids are
babies. You may need to serve a new food on several different occasions for a
child to accept it. Don't force a child to eat, but offer a few bites. With
older kids, ask them to try one bite.
Rewrite the kids' menu. Who says kids only want to eat
hot dogs, pizza, burgers, and macaroni and cheese? When eating out, let your
kids try new foods and they might surprise you with their willingness to
experiment. You can start by letting them try a little of whatever you ordered
or ordering an appetizer for them to try.
Drink calories count. Soda and other sweetened drinks
add extra calories and get in the way of good nutrition. Water and milk are the
best drinks for kids. Juice is fine when it's 100%, but kids don't need much of
it — 4 to 6 ounces a day is enough for preschoolers.
Put sweets in their place. Occasional sweets are fine,
but don't turn dessert into the main reason for eating dinner. When dessert is
the prize for eating dinner, kids naturally place more value on the cupcake
than the broccoli. Try to stay neutral about foods.
Food is not love. Find better ways to say "I love
you." When foods are used to reward kids and show affection, they may
start using food to cope with stress or other emotions. Offer hugs, praise, and
attention instead of food treats.
Kids do as you do. Be a role model and eat healthy
yourself. When trying to teach good eating habits, try to set the best example
possible. Choose nutritious snacks, eat at the table, and don't skip meals.
Limit TV and computer time. When you do, you'll avoid
mindless snacking and encourage activity. Research has shown that kids who cut
down on TV-watching also
reduced their percentage of body fat. When TV and computer time are limited,
they'll find more active things to do. And limiting "screen time"
means you'll have more time to be active together.
