Your Child's Nutrition: The Power of Parents
You have more influence on what your kids eat than you think. Here's how to make the most of it.
How to Model Good Nutrition for Your Child continued...
That's how the habit of "constant grazing" is born, says Kleinman. "That's why you see kids sipping a soda while they're walking down the street. They just don't think about stopping."
Value family mealtimes. Family mealtimes -- without the TV -- help teach children valuable lessons, says Kleinman. "Families who eat together tend to eat healthier. They learn portion control, since there's only so much food put out for everybody. It also reinforces time limits on eating."
Track TV time. Difficult as it may be, limiting TV time is absolutely a must, Kleinman says. "You should be outside with your kids, walking or running, modeling what a healthy lifestyle is all about -- or your kids will not take it seriously."
Studies show that when parents make the effort be model good nutrition for their children, it really does work. One study focused on 114 overweight families, with kids aged 6-12 years old. Like their parents, the kids were overweight. As parents took measures to get into shape, so did their overweight kids. In fact, both parents and kids had similar positive results in weight loss over the five-year study period.
What were parents doing right? They were keeping close track of foods they ate, limiting high-calorie foods, following a food reference guide, having nightly family meetings, and praising each other -- generally being healthy role models for their kids.
Tips for Boosting Your Child's Nutrition
To turn things around at your house and give your child's nutrition a healthy boost, we've got these tips:
Try one or two new healthy foods or recipes every week. Some will catch on, others won't. You might need to expose your kids to certain foods as many as 10 or 15 times before they develop a taste for them. Serve new fruits and veggies in bite-sized pieces, so they're easier to eat -- with dipping sauces to make them yummier.
Let young children serve themselves. One study showed that when food was served family-style -- passing bowls around the table -- children took the right amount of food for their ages. Three-year-olds took about a 1/2 cup portion of mac 'n' cheese; 4- and 5-year-olds took 3/4 cup. However, when researchers put a double-sized portion on the children's plates, the kids took bigger bites -- and ate more.