As stated by the USDA, today's children are the first who are not expected to live as long as their parents. In order to reverse this trend, parents and educators must be positive role models and teach children the importance of healthy eating behaviors. Even if your child already shows signs of having a weight problem, it is never too late to begin healthy patterns.
Pack a Lunch
The foods served in school cafeterias often give teenagers the opportunity to make poor choices. To make sure you know what your child is eating, allow him to help plan your grocery shopping list and provide healthy choices that he can pack in his lunch. Create well-balanced meals; a sandwich on whole wheat bread with some veggies is a great choice. Instead of chips try whole wheat pretzels with some cheese. For dessert, add dry fruit with nuts or a sweet orange or tangerine.
Eating Together
Today's schedules are busier than ever; jobs, after-school activities and homework can make for a hectic evening. Studies have shown that families who eat dinner together have kids that develop healthier eating habits and build stronger family values. If you don't have time to cook each night, plan ahead. Cook meals ahead of time, and choose dishes that lend themselves to leftovers. On a busy night, encourage your teen to make quck, healthy meals like homemade pizza with ready made whole wheat crust, low sugar tomato sauce and low fat cheese.
Portion SIze
Teens' growing bodies absorb nutrients and foods at an extremely fast rate. A healthy diet should be 55 percent carbohydrates, 30 percent protein and 20 percent healthy fats, such as olive oil, avocados and fish. Prepare a meal of a lean protein, such as chicken, turkey or fish, a carbohydrate like brown rice and some colorful vegetables. A great tip is to use a 10 inch plate and make sure the surrounding border does not have food on it. This is an easy way to help control portion sizes without having to measure food.
It is also important to be aware of where calories are coming from. For example, a Starbucks frappe can have over 300 calories and has little nutrition value. Eating 2 cups of fruit with some granola has three times the amount of nutrients with about half the calories.
Eat Healthy And Think Healthy
It is important to help obese teens become more aware of what they are eating. However, it is not healthy to make someone obsessive about their weight. Teens are very impressionable and they can take things to extremes. Try to promote an active lifestyle along with a healthy diet. Begin to prepare dishes with your teen and ask them to help you be creative. Developing a healthy relationship with food will lead to a lifetime of better eating.
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