Teaching children about healthy eating
Teaching kids how to
eat healthy can be tricky. You don't want to give them more facts than they can
understand, or turn every meal into a lecture. But if they wait too long, they
can develop unhealthy habits while they wait.
Children need to know
that every food they put into their bodies affects them.
Parents can get the
message across by talking to their children about the food they eat, why it's
important, and how they can learn to make healthy food choices.
- Not just a rule, but a routine. Make sure healthy food is your family's
default setting and get everyone involved in choosing nutritious and delicious
meals. Take the kids with you to the grocery store or farmers market. Younger
children can choose fresh fruits and vegetables. Older children can take on
more important roles, such as choosing recipes and making a shopping list.
- Show kids what “eating right” looks like. Explain to them that they need to fill half
their plate with fruits and vegetables that contain nutrients that will help
their body grow. The other half should be whole grains and lean protein, which
gives them the energy to run, dance and play. When cooking or shopping, show
them various examples of these key food groups.
- Don't call food "good" or "bad". Children must learn that all foods are
included in their diet. Label foods as "go", "slow", or
"whoa". Kids can go green with foods like whole grains and skim milk
that they should be eating every day, and slow down their diet with less
healthy foods like waffles. Less nutritious foods like french fries don't need
to be banned, but kids should stop and think twice before eating them often.
- Talk about portion size. It is important not only what children eat, but also
how much. Even very young children can learn that the amount of rice or pasta
they eat should be the size of their fist. Proteins should be the size of the
palm of your hand, and fats, like butter or mayonnaise, should be the size of
the tip of your thumb. When buying packaged foods, ask the children to help you
figure out the portion size. Then explain why sticking to this rule is a good
idea.
- Limit sweets. Explain to older children that while sweets and cookies
taste good, sugar can do more harm than good to their bodies. (You can tell
younger children that too much sweets will make them "disgusting.")
Then offer fresh fruit for dessert and limit treats to two or three times a
week to control sugar cravings.
- Help kids stay in touch with their hunger cues. We are born knowing how to eat when we are
hungry and stop when we are full. But it's easy to ignore when you're
surrounded by snacks and giant portions. To help kids listen to their bodies,
don't force them to eat "one more bite" or clean their plate. Also
turn off screens while eating. They make it difficult for children to pay
attention to how much food they have eaten and when they are full.
- Model good eating habits. If you force your kids to eat broccoli but never touch
it yourself, you may need to take a closer look at your diet. Every bite you
take into account. Modeling is one of the best ways to get your kids to switch
to a healthier diet.
- Dinner with family. Children who eat with their family are more likely to
eat healthy fruits, vegetables, and whole grains. (They are also less likely to
snack on junk food.) You don't have to talk about nutrition at mealtimes. Make
eating together fun. Turn on some music, choose silly games, or let the kids
invite a friend over.
- Ask your family doctor. If you think your child needs to lose or gain weight,
don't put him on a diet. Instead, talk to his doctor. Your pediatrician can
help you discuss major food groups, eating habits, portion sizes, and weight.