Whether you have a toddler or a teen, here are five of the best
strategies to improve nutrition and encourage smart eating
habits:
- Have regular
family meals
.
- Serve a variety of healthy foods and snacks.
- Be a role model by eating healthy yourself.
-
Avoid battles
over food.
-
Involve kids
in the process.
But it's not easy when everyone is juggling busy schedules
and convenience food, such as fast food, is so readily
available.
Here are some ways to incorporate all five strategies into
your routine.
Family Meals
Family meals are a comforting ritual for both parents and kids.
Children like the predictability of family meals and parents get a
chance to catch up with their kids. Kids who take part in regular
family meals are also:
- more likely to eat fruits, vegetables, and grains
- less likely to snack on unhealthy foods
- less likely to smoke, use marijuana, or drink alcohol
In addition, family meals offer the chance to introduce kids to
new foods and to act as a role model for healthy eating.
Teens may turn up their noses at the prospect of a family meal -
not surprising because they're busy and want to be more
independent. Yet studies find that teens still want their
parents' advice and counsel, so use mealtime as a chance to
reconnect. Also, consider trying these strategies:
- Allow your teen to invite a friend to dinner.
- Involve your teen in meal planning and preparation.
- Keep mealtime calm and congenial - no lectures or
arguing.
What counts as a family meal? Any time you and your family eat
together - whether it's takeout food or a home-cooked meal with
all the trimmings. Strive for nutritious food and a time when
everyone can be there. This may mean eating dinner a little later
to accommodate a child who's at sports practice. It can also
mean setting aside time on the weekends, such as Sunday brunch,
when it may be more convenient to gather as a group.
Stocking Up on Healthy Foods
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 kids 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 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 serve
appropriate
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 kids 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
they'll suddenly want a salad instead of french fries, but the
mealtime habits you help create now
can
lead to a lifetime of healthier choices.
Check out some healthy
recipesfor kids of all ages.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.