Children who typically opt for sugary snacks or fast food in lieu of healthier meals featuring fruits and vegetables run the risk of becoming overweight. MayoClinic.com notes that childhood obesity can lead to additional health problems, such as high cholesterol, elevated blood pressure and diabetes. In addition to encouraging children to partake in more physical activity, adopt methods to encourage them to eat a nutritious, well-balanced diet.
Check the Food Pyramid
Children can consume the correct balance of nutrients if they follow MyPyramid, a food plan designed by the United States Department of Agriculture to help consumers stay healthy with a well-balanced diet and sufficient exercise. The pyramid lists the number of servings and recommended types of foods in categories such as grains, fruits, dairy, vegetables, oils and meat. You can hang a copy of the chart on the refrigerator or print checklists that your children can complete to ensure their eating habits are on the right track.
Improve Breakfast Choices
If your children avoid breakfast or choose sweetened cereals or junk food in the morning, give them healthier alternatives that they can grab on the go. KidsHealth from Nemours recommends such breakfast foods as yogurt with a fresh fruit and nut topping, a bagel or toast with a slice of cheese or whole-grain waffles or pancakes. The website also suggests ideas such as a banana, peanut butter and raisins wrapped in a bun or a tortilla with cheese and tomato salsa wrapped inside.
Eat Healthy School Lunches
Children adopting healthier eating habits should also know how to make better food selections in the school cafeteria. Tennessee Today, a website of the University of Tennessee, recommends going over the lunch menu with your children to help them avoid fried foods and opt for more nutritious choices, such as chicken and rice or a chef's salad. If nothing looks appealing on the menu, pack a lunch that includes fresh fruits and vegetables, pretzels, whole wheat crackers and a sandwich with protein, such as meat, cheese or peanut butter.
Rethink Fast Food
If your children eat at fast food restaurants, teach them to make menu substitutions that can increase the nutritional value of each meal. Helpguide.org recommends opting for water or skim milk instead of sugary soft drinks and choosing carrots, apples or applesauce over French fries. You can also encourage your children to select foods such as pasta with tomato sauce or a grilled chicken breast and vegetables instead of hot dogs or macaroni and cheese when you dine at a sit-down restaurant.
Enjoy Healthy Snacks
Since children eat snacks to refuel throughout the day, Your Child Development & Behavior Resources of the University of Michigan Health System recommends keeping raw fruits and vegetables cut into bite-sized chunks in the refrigerator for easy and nutritious snacking. Offer dips, such as tomato salsa, yogurt or fruit preserves to make the nutritious tidbits even more enticing. You can also let the children make air-popped popcorn or refreshing fruit smoothies.
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