As parents, the specific nutritional choices you make will eventually reflect on your child. In today’s world of information transparency, every parent knows that good nutrition is essential to good health and I would like to encourage you to think of your nutritional decisions as health decisions.For many parents, helping children develop healthy eating habits is a struggle. We all are busy and with the hectic pace of our families today; since more women are working full time - even health-conscious parents are finding it easy to tolerate less than desirable eating habits.
"A lot of parents don't want to struggle with the issues so they give up, letting kids make their own choices," says Jane Rees, director of nutrition service/education in adolescent medicine and lecturer in paediatrics at the University of Washington schools of Medicine and Public Health. "But children's judgment is less mature and they still depend on parents to guide them."
It is best to start training children about foods as soon as they can talk since they are most influenced by their families during the preschool years. Additionally, research has shown that heart and blood vessel disease can begin very early and that hardening of the arteries (arteriosclerosis or atherosclerosis) can be associated with a high-fat diet.
Parents should carefully read food labels to check nutrients and ingredients. Most kids are attracted to the advertising and packaging of food, including highly sugared cereals. I would suggest fitting them in occasionally as a treat in an overall diet that is focused on low sugar, low fat, and unprocessed foods.
Although it's a myth that children become hyperactive by eating too much sugar, sugary food is still bad for oral health, can be stored as fat, and aggravates diabetes. However, completely denying children sugar will only make it more tempting.
Here’s what you could do for starters:
1. Involve young children in the food preparation process.
2. Teach them how to set the table during their preschool years.
3. Take them grocery shopping. Let them choose some fruits and vegetables as well as the occasional treats. This will help their capabilities grow astronomically. If parents don't follow the natural signs that kids are ready to help, they will lose the window of opportunity."
Developing children's attitude toward food should be similar to teaching them how to handle money -- by giving them growing responsibility along with sensible access. If children are properly prepared, they are more likely to make healthy food choices once they enter school. They will probably experiment some, but they will have a preference for fresh foods like fruits and vegetables along with foods like french fries.
What about changing the diet of children who have already fallen into the junk food habit? Once children reach age 10 or 12, it is very difficult to change their habits or coerce them into eating healthier foods. That is where the role of a nutritionist comes in. Please consult a nutritionist to rationally discuss ways to eliminate most junk foods and substitute more nutritious ones. If they learn to eat a well-balanced diet, they won't need vitamin supplements.
Feeding my child is very difficult. How can I make mealtimes less of a hassle?
Here are 6 common unpleasant and unhealthy childhood eating situations and tips to handle them. Also, remember that food should be used as nourishment, not as a reward or punishment. In the long run, food rewards or bribes usually create more problems than they solve.
Feeding Challenges and Solutions
Food Jags: Eats one and only one food, meal after meal
Solution: Let the child eat what he or she wants if the jag food is healthy. Make sure the child is hungry at mealtime and offer other foods at each meal before the jag food. Don’t remove the jag food, but offer it as long as the child wants it. After a few days, the child likely will try other foods. Food jags rarely last long enough to cause any harm.
Food Strikes: Refuses to eat what's served, which can lead to "short-order cook syndrome"
Solution: Make sure the child is hungry when mealtime comes. Do not offer juices, sweetened drinks, or snacks too close to mealtime. Have whole-grain bread and rolls as well as fruit available at each meal, so there are usually choices that the child likes. Be supportive, set limits, and don’t be afraid to let the child go hungry if he or she won’t eat what is served.
"The TV Habit": Wants to watch TV at mealtime
Solution: Turn off the TV. Watching TV during mealtimes is a distraction that prevents family interaction and interferes with a child’s eating. Value the time spent together while eating. Often it is the only time during the day that families can be together.
The Complainer: Whines or complains about the food served
Solution: First ask the child to eat other foods offered at the meal. If the child refuses, have the child go to his or her room or sit quietly away from the table until the meal is finished. Don’t let him or her take food along, return for dessert, or eat until the next planned meal or snack time.
"The Great American White Food Diet": Eats only white bread, potatoes, macaroni and milk
Solution: Avoid pressuring the child to eat other foods. Giving more attention to finicky eating habits only reinforces a child’s demands to limit foods. Continue to offer a variety of foods from all the food groups. Encourage a taste of whole grains as well as red, orange, and green foods. Eventually the child will move on to other foods.
Fear of New Foods: Refuses to try new foods
Solution: Continue to introduce and reinforce new foods over time. It may take many tries before a child is ready to taste a new food…and a lot of tastes before a child likes it. A good starting point is to encourage the child to simply allow a small portion of the new food to sit on his or her plate. Don’t force the child to try new foods. Also, remember that you are a role model—make sure your child sees you enjoying the food.
Note: Do not feed children younger than 4 round, firm food unless it is chopped completely. The following foods are choking hazards: nuts and seeds; chunks of meat or cheese; hot dogs; whole grapes; fruit chunks (such as apples); popcorn; raw vegetables; hard, gooey, or sticky candy; and chewing gum. Peanut butter can be a choking hazard for children younger than 2.
Contributed by:
Shafina Segon
Nutritionist & Life coach
Director - Nourish
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