The United States has seen a worrying increase in obesity rates among children over the past few decades. This rise in obesity has led to a higher risk of health issues such as diabetes and heart disease, which often persist into adulthood. As parents, it’s crucial to guide our children towards healthier eating habits, both at home and when dining out.
Consulting Health Professionals
Jenifer Bland-Campbell, a nutrition expert, advises parents to consult with pediatricians, family doctors, or registered dietitians to establish healthy weight goals for the entire family. Once these goals are set, families can then create a plan to address the issue.
Tips for Healthier Eating Habits
Bland-Campbell offers several tips to help parents guide their families towards healthier eating habits:
- Family Meals: Aim to eat at least one meal together daily at regular intervals to discourage snacking.
- Healthy Dishes: Prepare healthy dishes for the whole family, not just special foods for an overweight child.
- Food and Emotions: Avoid using food as a reward, comfort, or punishment.
- Portion Control: The mantra “clean your plate” is not always the best approach. Watch portions to ensure balanced meals.
- Eating Pace: Encourage slow eating. It takes nearly 20 minutes for the brain to register that the body is full.
- Drink Choices: Promote water or skim or 1% milk over high-calorie, sugary drinks.
- Fruits and Vegetables: Getting kids to eat at least five servings of vegetables and fruits each day can be challenging. Make it fun by focusing on the colours.
- Low-Fat Options: Use low-fat or fat-free dressings, mayonnaise, and dairy items at home. Kids will follow your lead. Request the same items on the side when eating out.
- Physical Activity: Encourage physical activity. Take the stairs, park the car farther away from the store, and walk.
- Limit Screen Time: Limit television, video games, or computer time to encourage more active play.
- Healthy Substitutions: Replace mayonnaise and cheese on burgers or sandwiches with ketchup, mustard, or barbecue sauce.
- Cooking Methods: Opt for items that are baked, broiled, steamed, or poached, not fried.
- Nutritional Information: Request nutritional information when eating out.
- Beyond the Children’s Menu: Look beyond the children’s menu, which often features fried, high-calorie, high-fat foods. Split one healthier adult entrée between two children.
- Portion Control When Dining Out: Ask for a takeout container and put some of the food in before you start eating.
- Timing of Servings: Request that bread, beverages, and tortilla chips be served with the meal, not beforehand.
The Role of Parents
Parents play a crucial role in helping children achieve wellness goals. By first implementing healthy changes at home and then teaching kids what to do when away from home, parents can guide their children towards healthier eating habits. Remember, healthy eating doesn’t happen overnight, but children take cues from their parents and learn behaviours over time.
