According to the American Heart Association, nearly 33 percent of kids and teenagers in the United States are overweight. Getting kids to eat healthy, however, is not about putting them on some radical diet. Parents can help their kids have a healthful diet by sitting together as a family during mealtimes and modeling healthful eating habits themselves. Likewise, lessons about portion control and how to make healthful food choices can last into adulthood.
Exercise Portion Control
Kids who overeat are more likely to be overweight and are at greater risk for developing potentially serious medical conditions such as high blood pressure, high cholesterol and type 2 diabetes. Carrying too much weight on their still-growing bodies puts a strain on bones and joints, and also compromises kids' quality of sleep. Overweight children may also be more likely to suffer depression. Today's portion sizes have ballooned compared with those from 20 years ago. One way to help your child control food portions is to divide his plate into four equal quadrants. Fill the top two quadrants with a lean protein and whole-grain source, such as chicken and brown rice. Reserve the bottom half for vegetables. You can also serve meals on smaller plates so that serving sizes look bigger.
Make Wise Choices
While your kids are still in the infant and toddler stages, it's your responsibility as the parent to make healthful food choices for them. But as your kids get older, teaching them to make nutritious choices for themselves is an invaluable life lesson. The American Heart Association suggests taking your child to the grocery store and challenging her to choose produce from all colors of the rainbow. Colorful fruits and vegetables are rich in the vitamins, minerals and antioxidant her body needs to stay healthy and fight disease. Have her put her food knowledge to use in the school cafeteria, too. She can choose fruit salad over french fries, or fat-free milk instead of a sugar-packed drink. Stock the pantry and refrigerator full of good-for-her snacks when she comes home hungry. Chopped fruits and vegetables, as well as yogurt, pretzels and mozzarella cheese sticks are all nutritious, easy-to-grab snacks.
Be An Inspiration
You might have healthful eating in mind when dishing out Brussels sprouts or lima beans, but you may have unwittingly fired the first shot in the dinner battle. Though providing a healthy diet for your child is your responsibility, you can't force your child to eat. Waging war over what and how much of his dinner your child eats can actually backfire and cause him to be more resistant to nutritious foods. What you can do to instill good eating habits is to first create a relaxed mealtime environment. Turn off the television and minimize other distractions. Also, model healthful eating habits yourself by enjoying and commenting positively on the food you serve.
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