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Encouraging the Development of Healthy Eating Habits in Children
By Sandra Carpenter, MS, MEd, LDN, RD, CDE, BC-ADM, CNSD
The American Heart Association says better food habits can help you reduce your risk for heart attack. And, the best time to develop good food habits is when you’re young.
It’s not easy to encourage younger children to eat healthy. Non- nutritious foods are often more attractive and appealing to children because they are readily available at home and in social venues. Commercial advertising can influence a child’s eating habits. Another influence can be seeing family and friends regularly enjoying non-nutritious foods in place of healthier options.
Subtle environmental influences can impact a child’s food choices. Here are some examples:
1. Encourage children to participate in the preparation of healthy meals. Children are more likely to try a new food if they have been involved in the purchasing and preparation of the food. Pair new foods with familiar foods that you know the child likes. It not only provides options, the child associates the food with a food they know they enjoy.
2. Prepare new foods using preparation methods similar to foods that a child already enjoys. For example, if a child enjoys grilled chicken, try grilling a new vegetable or create and grill a kabob that incorporates chicken and a new vegetable.
3. Make it a point to only introduce one new food at a time.
4. Start with small portions of any new food and serve it to everyone at the table.
The importance of role models
Children often take behavior cues from their parents and this is certainly true in terms of healthy eating. In order to develop healthy food habits of their own, children need to see adults demonstrating those same habits.
If parents drink a lot of water, children will see it as a natural thing to do and may choose to drink it instead of soda or juice in some instances. If adult role models never drink much water, it will be harder for children to see it as a healthy alternative to sweeter drinks.
To promote healthy childhood eating:
• Have regular family meals. Children need routines. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting, which also enhances appetite, and provides a perfect opportunity for your children to share what's on their minds.
• Get kids involved. Children enjoy helping their parents shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
• Make a variety of healthy foods available. Keep plenty of fruits, vegetables, whole grain snacks and healthy beverage options easily accessible so kids become used to reaching for them when they're hungry.
• Watch their beverages. Encourage low-fat milk and water as preferred beverages. Although fruit juice is nutritious, it is recommended that children ages 1-to-6 consume only 4-6 ounces per day. Older children should limit fruit juice to 8-12 ounces per day.
• Let them choose. Don't make mealtimes a battleground by insisting a child clean the plate. Do not use food as a reward.
In 2007, the National Institutes of Health designated Pittsburgh as a We Can! City. The We Can! Pittsburgh program empowers parents in western Pennsylvania with innovative resources to help their families maintain healthy lifestyles.
Sandra Carpenter is Weight Management/Nutrition Program Manager, for UPMC Health Plan. UPMC Health Plan is working to develop We Can! programming focused on healthy eating and active lifestyles for the youth of western Pennsylvania. For more information about We Can!, visit www.upmchealthplan.com/about/wecan.html
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