Creating Healthy Eating Habits in Children

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 5, 2008

Creating Healthy Eating Habits in Children

Breakfast: Chocolate Fudge Pop-Tart, 8 oz. fruit juice

Snack: 1 cup of Gold Fish, chewy granola bar

Lunch: PB&J on white bread, fruit cup, 3 Oreos

Snack: Bag of Doritos

Dinner: 5 Chicken nuggets, ½ cup of macaroni & cheese

Dessert: 1 cup of ice cream with chocolate syrup

You only want the best for your child. As an adult you can look at this sample menu and know that it is not the most nutritious diet, but why is it okay for your child to eat this way?

The Centers for Disease Control and Prevention reports that “over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.”

Young children who are overweight are at risk of Type 2 diabetes, cardiovascular disease, and other health implications. Not to mention poor self-image, and likelihood of being overweight adults. By teaching your children sound eating habits at an early age you can help them live a more healthy life.

A Learning Experience

The Food Pyramid: As your child ages they have different caloric requirements. The average 7-10 year old needs about 2,000 calories each day. The majority of these calories should come from complex carbohydrates and lean protein. The United States Department of Agriculture has developed a food pyramid of daily guidelines for children. Check it out at www.mypyramid.gov. Familiarize your child with this chart explaining the food and energy connection.

At the grocery store: Make grocery shopping a fun interactive learning experience. Teach them how to read nutrition labels-look for key words like 100% whole grain, no trans-fat, low sodium. Let your child pick out the healthy foods they like as well as one or two treats for the week. Talk about meal options for the week so they become aware of planning and creating healthy dishes. Start with a source of lean protein like chicken for example and add side dishes of vegetables and whole grains.

In the kitchen: Encourage your child to help you prepare meals. Teach them how to wash and store fruits and vegetables. Keep healthy snacks in places where they are easily accessible and store the “use sparingly” treats out of sight. Be sure children are aware of kitchen safety by knowing what dishes are microwavable, and how to properly use kitchen utensils and appliances. Teach your child to check expiration dates, how to properly dispose of waste and recycle.

At the dinner table: A sit down dinner every night is becoming more difficult in today’s fast paced lifestyle. Try to schedule a few nights each week that everyone can have dinner together. Lose distractions like television and the Internet. A sit-down meal in a stress free environment promotes healthy eating habits like eating slowly, allowing you to pay attention to signs of fullness. It also ensures that your child is eating healthy foods that you provide, therefore receiving essential nutrients.
It’s important that your child eats their vegetables, but don’t always force them to finish everything on their plate. This can cause them to ignore their body’s signs that they are full, which can eventually lead to problems with portion control as they mature.

Keep it fun: Keep introducing healthy foods. Kids may automatically assume they don’t like something by the look or name of it, but if you introduce the food in various combinations and cooked differently you may have more success. For healthy recipe ideas that you and your child can make together check out recent books like Kids’ Healthy Lunch Box by Cara Hobday and Better Homes and Gardens’ Kid Favorites Made Healthy.

Be a positive role model: If your children see you eating healthy foods they will be more inclined to mimic your wise food choices. On the other hand, if you find yourself with a late night snack of chips or sweets in front of the television your children will see this as okay and normal. They can be susceptible to the same habits as they mature.
Be careful of always rewarding good behavior or celebrating with a big dessert or junk food. Practice and teach moderation. Try treating them to a fun activity like an outing to a theme park, camping trip, or buying them a game or toy they’ve been wanting.

Invest time in your child’s health education. Providing healthy meals is essential, but be sure to also inform them about the importance of a healthy diet and lifestyle. As they grow up and begin making their own choices regarding food they will hear their parents voice reminding them to eat their vegetables.