Determining a healthy nutrition program for your family can be frustrating, because children vary greatly in their likes and dislikes. While their desires need to be respected, a constant diet of chicken nuggets and fries is not a sound nutrition plan. Recent research from the Centers for Disease Control and Prevention indicates 17 percent of children are obese and obese children are more likely to develop into obese adults. Diseases that used to be associated with adulthood and a lifetime of overeating such as heart disease, high blood pressure and diabetes are occurring in more children. Anorexia, bulimia and other eating disorders also are becoming more prevalent at younger ages. Improving your family’s diet just takes planning and a little patience.
Division of Responsibility
Parents and caregivers are the primary gate keepers, determining the majority of what the family eats. Although you are primarily responsible for filling the refrigerator and cabinets with healthy or unhealthy choices, you must understand there is a division of responsibility. You are responsible for making healthy choices available, but you cannot force the family to partake. Do not beg, yell or bargain with your family. The best approach is to provide a wide variety of nutritious options, a calm environment, and time to eat. The rest is up to them.
Make Healthy Foods Accessible
The incredible popularity of drive-through restaurants is evidence that convenience counts. Therefore, make healthy, nutritious choices convenient for your family. Foods on display are more likely to be eaten. Keep fruit washed and within easy reach. Rinse and cut vegetables for a quick and easy snack. Minimize processed, high fat, high sugar foods and arrange your pantry so that the “sometimes foods” are out of sight. You shouldn’t be greeted by chips and cookies when you open the pantry door. Pack portable, grab-and-go snacks such as fruit, baby carrots, string cheese and nuts when you’ll be out. A few accessible items can help stave off hunger and prevent a trip to the drive-through.
Manage the Environment
Establish a peaceful, pleasant atmosphere and provide sufficient time to eat. Occasionally, you may find mealtime is en route to sports practice, in the back of a car. However, make it a priority to provide adequate time sitting the kitchen table. This is the best atmosphere for a family meal. Concentrate on just eating. That doesn’t mean you can’t enjoy popcorn with a movie but know you’ll probably consume more than you would if you sat at the table and focused on the food. Mindless eating is unsatisfying and calories add up just the same. Turn off the television, ignore the phone and enjoy a stress-free meal focusing on the food and each other.
Get in the Game
The more foods children are exposed to, the more nutritionally well-rounded they’ll be. Try to introduce new fruits, vegetables or cooking styles each week. You may find your family doesn’t like raw carrots, but cooked with a pinch of cinnamon and brown sugar, carrots may become a new family favorite. Include a dip such as ketchup, peanut butter or ranch dressing. Children love dipping and eating with their fingers. Offer new items next to more familiar foods. Serve the new food to everyone and set an example as a family willing to try new things. Make it a game by keeping a chart of new foods and recording everyone’s responses. A little friendly competition may encourage everyone to be more adventurous.
Keep Trying
Tastes change and foods refused today may become a favorite in the future. Think about the foods you bring home. Choose fruits, vegetables, lean proteins, low fat dairy and whole grain carbohydrates most of the time. Apples avoided today may become the most popular snack in the future. Keep trying, and continue to fill your cabinets and refrigerator with healthy choices. You may be pleasantly surprised one day when your children pass by the apple pie and grab an apple instead.
