Modern society provides conveniences and challenges never before experienced by parents. Busy parents today often resort to quick, drive-through meals in addition to the challenge of discouraging sedentary "screen-time" activities. The result is a childhood overweight and obesity epidemic. According to the Centers for Disease Control and Prevention (CDC), once children reach obesity, they are more likely to be obese adults. Creating healthy habits now will follow your child into adulthood.
Nutrition
In 2005, the United States Department of Agriculture (USDA) released MyPyramid for Kids as a healthy guideline for child nutrition. The pyramid contains six stripes varying in color that represent the six categories of food groups: orange for grains, green for vegetables, red for fruits, yellow for oils, blue for dairy and purple for meat and beans. The varying width of each stripe represents the proportions for daily consumption. Children need the same number of servings per food group as adults but in smaller portions. The guide's focus on visual cues invites children to learn about healthy eating on their own. The website provides posters and work sheets to encourage children to be an active role in their healthy lifestyle.
Introducing New Foods
The role of parents is to provide healthy foods from each group. This can be a difficult switch for children to make so the earlier the better. A complete nutrition makeover can cause a rebellion and children may refuse to try subsequent new items so take it slowly. Nutritionists at Clemson University Cooperative Exchange Service give a few tips on introducing new foods: only one new food at a time, let the child decide when and how much to taste, serve new foods with familiar ones and never force your child to eat--you may have to offer 10 times or more before they even try it.
Grains, Fruits and Vegetables
Here are some examples for making the switch. For grains, try to introduce whole wheat bread in the form of toast and jam. The texture and color will be disguised by the process of toasting. Other healthy grains include oatmeal, brown rice, quinoa, whole wheat pasta and even popcorn--just keep the fat and salt to a minimum and it is a great high fiber snack. The best plan for fruit and vegetables is to take your children with you to the grocery store on a "food adventure" and peruse the produce department. Let the children find something new to try and allow them to experience the whole process of preparation and presentation with you. Researchers say this technique will increase the likelihood that they will try new foods.
Protein and Dairy
Stick with lean protein to include fish, turkey or chicken breast, beef or pork tenderloin and bison. Baking, grilling and poaching are several methods of cooking that keep them lean. Incorporate herbs and spices and reduce or eliminate the use of salt and oils. Also a protein, diary and contains calcium needed for bone strength, but calcium also serves as a necessary ingredient for the body's energy making systems. Dairy can also contain a lot of fat. Make the switch from high fat dairy to skim. School age children no longer need the fat in whole milk, try cutting back a little at a time and work your way down to skim. Once you are used to it the difference goes unnoticed. Try fat-free or low-fat yogurt, cottage cheese or part-skim mozzarella string cheese. These make great portable snacks.
Fats
Keep the amount of fats and oils to a minimum and avoid saturated and trans fats all together. Oils that are liquid at room temperature, such as olive oil and safflower oil, are heart-healthy fats. Avoid eliminating fats altogether, they are necessary for absorption of some vitamins, brain development and hormone production just to name a few, so some fat is necessary in a healthy diet.
Fitness
When we eat healthy we feel great and children have a natural knack for moving their bodies. The best way for children to get exercise is to play. The playground is perfect for cardiovascular exercise as well as building strength. The key for a lifetime of physical activity for children and adults lies in keeping it fun. The best part: they won't even know that it is exercise.
Pass it on...
Involving your children in the family meals and getting out and exercising together will not only improve physical health but also encourage family discussions and nurtures relationships. Healthy families in turn nourish the surrounding community...in other words, living healthy is contagious. Pass it on.
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