Childhood Obesity Food

How can you help your child improve healthy eating habits?
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Parents should develop good habits of their own to help their children maintain a healthy weight. Studies show that when a family eats together, children eat more vegetables and fruits and fewer fried and junk foods. Plan and make healthy, affordable, family meals. Keep the television off and sit at the table and enjoy talking together. Decrease the number of meals your family eats in fast-food and other restaurants. Try new recipes or healthier alternatives to family favorites. Keep portion sizes reasonable. Parents need to support their kids to get involved in shopping and meal preparation.

Obviously, these changes cannot happen overnight. It is best to focus on small, steady changes; this approach helps shape habits that can last a lifetime. Introduce new eating habits slowly, yet stick to them after they have been made and do not turn back to old ways of eating. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away. Stock your kitchen with fruits, vegetables, whole-grain foods and other healthy choices. Keep junk food and sugary drinks out of the house.

Following tips from the American Heart Association suggests sound recommendations for helping your child switch to healthy eating:

► Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more “buy-in.” If they feel some ownership over the meal, they may be more likely to eat it. ► Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips. ► Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice. ► Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options. ► Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up. ► Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese. ► Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption. ► Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories. ► Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety. ► Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.

Create a healthy eating environment:

► Apply the same healthy diet (rich in fruits, vegetables and grains) for your entire family, not just for select individuals.
► Direct your family's choices rather than utter foods.
► Plan times when you prepare foods together. Children enjoy participating and can learn about healthy cooking and food preparation.
► Carefully cut down on the amount of fat and calories in your family's diet and avoid serving portions that are too large.
► Encourage your child to eat when hungry and to eat slowly.
► Eat meals together at the dinner table at regular times as often as possible.
► Avoid rushing to finish meals. Eating too quickly does not allow enough time to digest and to feel a sense of fullness.

► Children should be encouraged to drink water and to limit intake of beverages with added sugars, such as soft drinks, fruit juice drinks, and sports drinks. Plan for healthy snacks.
► Don't place your child on a restrictive diet.
► Avoid using food as a reward or the lack of food as punishment.
► Stock the refrigerator with fat-free or low-fat milk, fresh fruit, and vegetables instead of soft drinks or snacks that are high in fat, calories, or added sugars and low in essential nutrients.
► Aim to eat at least 5 servings of fruits and vegetables each day.
► Avoid other activities during mealtimes such as watching TV.
► Eating a healthy breakfast is a good way to start the day and may be important in achieving and maintaining a healthy weight.
► Switch your child from whole milk to 2% milk at age two years. If she or he is overweight, switch to 1% milk. In early childhood, skim milk should only be substituted following a doctor's recommendation.

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