Healthy feeding habits for kids
Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines: * Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal. * Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese. * Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts. * Choose whole-grain breads and cereals so kids get more fiber. * Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products. * Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived. * Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead. How to Be a Role Model The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message. Another way to be a good role model is to limit portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food. Don't Battle Over Food It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home. Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow: * Establish a predictable schedule of meals and snacks. It's OK to choose not to eat when both parents and kids know when to expect the next meal or snack. * Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness. * Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal. * Don't use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise. Get Kids Involved Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for. In the kitchen, select age-appropriate tasks so your child can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef. School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods. There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say that your child will suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.
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