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:
1.Parents control the supply lines.
- Parents control the supply lines. You decide which foods tobuy and when to serve them. Though kids will pester theirparents for less nutritious foods, adults should be in charge whendeciding which foods are regularly stocked in the house. Kidswon't go hungry. They'll eat what's available in the cupboard andfridge at home. If their favorite snack isn't all that nutritious, youcan still buy it once in a while so they don't feel deprived.
- From the foods you offer, kids get to choose what theywill eat or whether to eat at all. Kids need to have some sayin the matter. Schedule regular meal and snack times. From theselections you offer, let them choose what to eat and how muchof it they want. This may seem like a little too much freedom. Butif you follow step 1, your kids will be choosing only from the foodsyou buy and serve.
- Quit the "clean-plate club." Let kids stop eating when theyfeel they've had enough. Lots of parents grew up under theclean-plate rule, but that approach doesn't help kids listen totheir own bodies when they feel full. When kids notice andrespond 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 kidsare babies. You may need to serve a new food a few differenttimes for a child to accept it. Don't force a child to eat, but offer afew bites. With older kids, ask them to try one bite.
- Put sweets in their place. Occasional sweets are fine, butdon't turn dessert into the main reason for eating dinner. Whendessert is the prize for eating dinner, kids naturally place morevalue on the cupcake than the broccoli. Try to stay neutral aboutfoods.
- Rewrite the kids' menu. Who says kids only want to eat hotdogs, pizza, burgers, and macaroni and cheese? When eatingout, let your kids try new foods and they might surprise you withtheir willingness to experiment. You can start by letting them trya little of whatever you ordered or ordering an appetizer for themto try.
- Drink calories count. Soda and other sweetened drinks addextra calories and get in the way of good nutrition. Water andmilk are the best drinks for kids. Juice is fine when it's 100%, butkids don't need much of it - 4 to 6 ounces a day is enough forpreschoolers.
- Food is not love. Find better ways to say "I love you." Whenfoods are used to reward kids and show affection, they may startusing 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 bestexample possible. Choose nutritious snacks, eat at the table, anddon't skip meals.
- Limit TV and computer time. When you do, you'll avoidmindless snacking and encourage activity. Research has shownthat kids who cut down on TV-watching also reduced theirpercentage 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.
More :
Kidshealth.org
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