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Good Nutrition for Children: It's a Family Thing
Did you ever try to get your child to eat healthy foods? If you didn't instill healthy eating habits when your child was young, you may feel like you're hitting a brick wall when it comes to getting your child on the path to good nutrition. In addition, if other family members aren't role modeling good eating habits, and healthy foods aren't plentiful in the household, it's going to be very hard for your child to follow healthy guidelines when it comes to nutrition.
Parents are role models for their children, especially when it comes to a child's eating habits. If parents bring unhealthy foods into the home, children will learn to enjoy unhealthy foods. If parents bring nutritious foods into the home and the whole family eats healthy, then children will learn to eat and like these foods as well. If your child doesn't like a certain vegetable at first, keep trying. Try preparing and introducing healthy foods in different ways, so your child can choose the taste they best enjoy. Foods taste different when different recipes are followed.
We should make sure our children understand the many choices they can make when it comes to nutrition. Explain the role of the media, and their objective in persuading the public to choose unhealthy foods and drinks. Follow through with your good nutrition model when your child is not at home. If your child buys lunch at school, make sure the food menu includes healthy choices. If your child is a picky eater or you aren't sure if they'll eat the school's lunch, go over a menu at home with your child and together, choose a varied lunch for them to bring to school.
Good nutrition also goes hand in hand with healthy activity. As mentioned above, parents are role models for their children. If parents make 'sitting on the couch watching television' a family habit, children are likely to follow. Instead of sitting on the couch and telling your child to "go out and play," show your child what you mean. Why not take them outside and join in a healthy activity together? Children will enjoy bike riding in the fresh air, playing tennis or any other sport, especially if it's with their family.
According to the U.S. Department of Health, all children benefit from healthy eating and physical activity. A balanced diet and being physically active help children:
- grow
- learn
- build strong bones and muscles
- have energy
- maintain a healthy weight
- avoid obesity-related diseases like type 2 diabetes
- get plenty of nutrients
- feel good about themselves
How can parents provide their children with healthy eating habits? Here are some tips from the USDA:
- Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school.
- Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products, and lean meat or beans.
- Talk with your health care provider if you are concerned about your child's eating habits or weight.
- Cook with less fat—bake, roast, or poach foods instead of frying.
- Limit the amount of added sugar in your child's diet. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.
- Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help fix.
- Be a role model for your children. If they see you being physically active and having fun, they are more likely to be active and stay active throughout their lives.
- Encourage your child to be active everyday.
- Involve the whole family in activities like hiking, biking, dancing, basketball, or roller skating.
Continue this month's article by clicking on the following links for more information on children and good nutrition!
Healthy Eating & Physical Activity: Tips for Parents
Why Milk Matters Now For Children and Teens
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American Academy of Pediatrics Guide to Your Child's Nutrition: