It’s no surprise that parents may need help understanding what healthy eating means. Navigating the MyPlate guide and the latest food trends can be confusing.
You don’t have to be a nutritionist to raise healthy children. By following some simple guidelines, you can encourage your children to maintain a healthy body weight.
Ten rules for living by:
- Parents control the supply line. They decide what foods to purchase and when they will be served. Although kids may pester parents to buy less nutritious food, it is the adults who should decide which foods will be regularly stored in the home. Children won’t be hungry. Kids will eat whatever is in the fridge and cupboard at home. You can buy their favourite snack even if it’s not very nutritious. This way, they won’t feel deprived.
- Let your kids choose from the food you serve. They can also decide not to eat. Plan regular snack and meal times. Let them pick what they want to eat from the choices you provide. It may seem that this is a bit too much freedom. If you follow the first step, your children will only be able to choose from foods that you serve and buy.
- Stop the “clean-plate” club. Let your kids stop eating when you feel that they have had enough. Many parents were raised with the “clean-plate” rule. However, this approach does not help children listen to their bodies when they are full. Kids who are able to recognize and react to their feelings of fullness will be less likely to overeat.
- Offer variety. Early in life, food preferences are formed. Even as babies, children begin to create their likes and dislikes. It may take a few times to get a child to accept a new food. Offer a few bites to the child rather than forcing them to eat. Ask older children to take a bite.
- Rewrite your kids’ menu. What is the rule that kids will only eat macaroni, cheese, hot dogs and pizza? Let your children try new foods when dining out. They might surprise you with their willingness to explore. Start by ordering a small portion of what you ordered or an appetizer.
- Calories in drinks are important. Sugary drinks and sodas add calories to the diet and can be harmful. The best drinks for children are water and milk. When juice is 100%, it is okay for kids, but they don’t require much. Four to six ounces of juice per day is enough.
- Don’t make dessert the reason to eat dinner. It’s okay to have occasional sweets, but don’t make it your main reason. If dessert is the reward for eating dinner, children will naturally value the cupcake more than the broccoli. Stay neutral when it comes to food.
- Food does not equal love. Use better words to express “I love you.” If food is used as a reward for children and to show affection, it may cause them to use food to cope or deal with stress. Instead of giving food, give hugs, praise and attention.
- Children will follow your example. Eat healthy and be a role model. Try to be the best role model you can when teaching good eating habits. Eat at the table and choose nutritious snacks.
- Limit screen time and TV. By doing so, you will reduce mindless snacking while increasing activity. According to research, kids who reduce their screen time have a lower body fat percentage. If screen time is restricted, kids will find other active activities to do.
