by Jeni Tackett, Registered Dietitian, Trinity Medical Center
Parents of young children have control over what foods are offered at meals and snacks. The first step to developing healthy eating habits is purchasing healthy foods for your family at the grocery store. Serve regular, well balanced meals and snacks with a variety of food. Offer fruits and vegetables at every meal and snack.
Eating on the run is a challenge for families. I was told by a friend that once my children entered school and were involved in sports that I would start eating at fast food restaurants regularly. My son played on a traveling baseball team this summer, and we did not become fast food junkies. I brought food in a cooler to most games (especially when we were at the ball field all weekend.) I included cut-up fresh fruit, baby carrots, and sandwiches on whole grain breads. I also brought plenty of water bottles.
Here are 6 tips to develop healthy eating habits for you and your children:
- Make regularly scheduled meals a family priority. Sit down and eat dinner with your children as often as you can.
- Lead by example. Children mimic what their parents do. If you eat healthy then your children will notice and start to develop your habits.
- Provide healthy foods that your children like at meals and snacks. I have a daughter who adores strawberries and a son who likes watermelon. I make sure to have some of their favorite healthy foods available at all times. Pack healthy lunches for children if you feel the school lunch is not acceptable.
- Have healthy foods easily accessible. Keep a bowl of fruit on the table, cut-up vegetables at the front of the refrigerator, low fat yogurt, high fiber cereals, and other favorite snacks where kids will see them and grab them.
- Do not buy junk foods. You can still eat foods that are not healthy, but do not keep them in your house. If you want a dessert or other junk food and you have to drive to get the food, you will eat that food less often.
- Rethink beverages. Many children drink sugary beverages which add lots of calories to their diet (pop, lemonade, Kool-Aid, juice). Stick with water or low-fat milk (low-fat milk is appropriate for children over the age of 2). If your child drinks milk, approximately 3 cups of milk is adequate for children over the age of 2 to help meet calcium needs. Whole fruit has fiber which is a better choice than juice.
If your child is overweight, I do not recommend counting calories and going on a strict diet. Instead, work together as a family to make better choices. http://www.choosemyplate.gov/ is a great website where you can obtain a personalized plan for children ages 2 and up. Look at portion sizes, start reading food labels, and make meals healthier.
Healthy eating habits start at home. No matter what your child’s weight is, everyone should eat a healthy diet starting from childhood. Make changes gradually and you will be making a big investment in your children’s future…and your own!
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Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here. |
