Are you
and your children “food smart”? Do you encourage healthy food and eating habits at home? Raising food-smart kids
is not as easy as it sounds, especially if you have picky eaters or if you have
children who snack all of the time. As parents, we sometimes respond to eating
and food attitudes from our own childhood. I remember being told to eat
everything on my plate (regardless if I was full) or else I would NOT get
dessert. In hindsight, I remember being served oversized amounts and as a
result could never finish. (I didn’t get dessert often!) As a parent, I am
aware of serving sizes, eating expectations, and try not to associate sugary
snacks as rewards.
Raising
food-smart kids takes time and thanks to Melinda Sothern, PhD, co-author of
Trim Kids and director of the Childhood Obesity Prevention Laboratory at
Louisiana State University, she developed this top 10 tips for parents to start
their journey toward raising food-smart kids.
Do not restrict food. Restricting food increases the
risk your child may develop eating disorders. It can also have a negative
effect on growth and development.
Keep healthy food at hand. Children will eat what's
readily available. Keep fruit in a bowl on the counter, not buried in the
crisper section of your fridge. And have an apple for your own snack.
"Your actions scream louder than anything you will ever tell them,"
says Sothern. Remember, your child can only choose foods that you stock in the
house.
Don't label foods as "good" or "bad." Instead, associate foods with things your child cares about, such as sports. Let your child
know that lean protein such as turkey and calcium in dairy products give
strength to their sports performance.
Praise healthy choices. Give your children a proud
smile and tell them how smart they are when they choose healthy foods.
Don't nag about unhealthy choices. When children choose unhealthy
food, ignore it. Or if your child always wants fatty, fried food, redirect the
choice. You might try roasting potato sticks in the oven (tossed in just a bit
of oil) instead of buying french fries. Or, if your child wants candy, you
might make fresh strawberries dipped in a little chocolate sauce. Too busy?
Then keep naturally sweet dried fruit at home for quick snacks.
Never use food as a reward. This could create weight
problems in later life. Instead, reward your children with something physical
and fun -- perhaps a trip to the park or a quick game of catch.
Sit down to family dinners at night. If this isn't a tradition in
your home, it should be. Research shows that children who eat dinners at the
table with their parents have better nutrition and are
less likely to get in serious trouble as teenagers. Start with one night a
week, and then work up to three or four, to gradually build the habit.
Prepare plates in the kitchen. There you can put healthy
portions of each item on everyone's dinner plate. Your children will learn to
recognize correct portion sizes. And you may find your slacks fit better as
well!
Give the kids some control. Ask your children to take three
bites of all the foods on their plate and give it a grade, such as A, B, C, D,
or F. When healthy foods - especially certain vegetables -- get high marks,
serve them more often. Offer the items your children don't like less
frequently. This lets your children participate in decision-making. After all,
dining is a family affair.
Consult
your pediatrician.
Always talk with your child's doctor before putting your child on a diet,
trying to help your child gain weight, or making any significant changes in the
type of foods your child eats. Never diagnose your child as too heavy, or too
thin, by yourself.
