NUTRITION for KIDS

It is well known that children model adult behavior. One trend that is an unfortunate result of our modern lifestyle is an increase in childhood obesity. Our children need to increase physical activity and make healthier food choices to reverse this trend. How do we help our children make healthier food choices? Try the following tips:

• Remember parents are the gatekeepers of the food supply. Stock your home with healthier choices. Keep a fruit bowl on the kitchen table or counter. Keep precut vegetables in the refrigerator for snacking.
• Supply milk and water for beverages instead of soda and sports drinks. Keep bottled water on supply for quick getaways.
• Keep a supply of grab and go breakfast foods handy for sleepy kids. String cheese, yogurt, cereal bars, fresh or canned single serve fruit, dried fruit and nuts can contain as many essential nutrients as a hot breakfast.
• Guide your toddler to healthy eating habits. Don’t let his growing independence dictate the household’s food choices. Plan 3 healthy meals and 2 snacks, but don’t let him graze constantly throughout the day as he needs to be hungry at mealtime.
• Let older children serve their own portions. Studies show parents serve a much larger portion than their children would choose to eat. Never praise the child for “cleaning the plate”.
• Designate a specific place for eating. Do not allow eating in front of the TV. Studies show TV linked eating behavior causes overeating.
• Help your school-aged child become more familiar with good nutrition by introducing him to a new video game developed by Kaiser Permanente, “The Incredible Adventures of the Amazing Food Detective”. Find this game on the web at: www.kp.org/amazingfooddetective
  

For many busy families, eating well has become a challenge. With both parents working and children with after school activities, regular mealtimes spent together has become next to impossible. What’s a mother (or father) to do? With a little planning, some of the mealtime chaos can be tamed. Try the following tips:

• Plan dinner menus on the weekend. Make a shopping list based on the menus.
• Include “planned overs” in the menu. Cook a turkey breast, lean pork roast, or lean beef steak on Sunday. Refrigerate the leftover meat and use it in burritos, stir frys or casseroles on Monday or Tuesday.
• Keep precut vegetables handy in the refrigerator to use in casseroles, stews and soups.
• Freeze leftovers of family sized meals in individual containers. Microwave them on busy weeknights.

Remember, children are great imitators. Be sure your food choices are healthy because your children will be watching you!

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