Helping your child develop healthy eating habits

Teaching and modeling healthy eating habits is crucial in this age of high-fat fast foods, ever-present soda pop machines, and increasing numbers of overweight children. Being overweight as a child is not only unhealthy but can have serious emotional consequences. Children between the ages of 6 and 10 are generally very receptive to learning about food and healthy ways to eat. Help your child learn to feel good and be healthy by promoting good nutrition and eating habits.

Here are some easy steps to follow:

• Help your child eat well by practicing what some food experts call "the division of responsibility." Parents focus on offering nutritious food choices to their children at meal and snack times. You decide the "what" and "where" and "when" of eating. Your child's job is to choose what foods he or she will eat from what you have provided. Your child decides the "how much" or even "whether" to eat. If this idea is new to you, it may take a little time to adjust. Soon, children will start to eat as much or as little as they need to feel full. Mealtime battles will be a thing of the past.
• Teach your children to eat slowly and recognize when they are full.
• Make meals an enjoyable time. Sit down and eat together as a family. Establishing rituals and routines for how you eat as a family can powerfully impact children in this age group.
• Encourage your child to spend more time being physically active and less time watching television or playing video games. Children who do not get regular exercise tend to be overweight.
• Be a role model. Set an example of a healthy lifestyle for your children.
• Help your children set positive goals, such as being able to run laps or bike to a favorite park without getting tired. Focusing on losing a certain number of pounds can be defeating for overweight children.