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Creating a Healthy Home might be easier than you think.
Creating a nutritionally healthy home is one of the most important steps you could take to ensure the health of your child. To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your kids will learn their food smarts from your example.
Listed here are the very best 10 methods for getting children to eat sensible food:
1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It could also have a negative effect on growth and development. Also by restricting food you will really increase the risk of overeating later inside the day which will cause weight gain.
2. Keep a good diet available. Children will eat what’s readily available.
Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house, by limiting ‘junk food’ you’ll, by default, teach your child the best way to choose healthier foods.
3. Do not label foods as “good” or “bad.” Instead, tie foods to the things your child cares about, such as sports, academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance, the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in entire grains will give them energy to play.
4. Praise healthy choices. Give your children a proud smile and let them know how smart they are after they choose a good diet. Kids thrive on positive reinforcement!
5.
Don’t nag about unhealthy choices. If your child chooses processed foods infrequently, ignore it. On the other hand, if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks inside the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks. With consistent effort taste buds change and soon your child will be craving healthy foods.
6. Never use food in exchange. This can create fatness in later life. Instead, reward your kids with something physical and fun — perhaps a trip to the park or a quick game of catch.
7. Sit down to family dinners at night. If this isn’t a tradition in your home, it should be. Studies have shown that children who eat dinners at the table with their parents have better nutrition and are not as likely to get in serious trouble as teenagers. Begin with one night a week, and then build up to 3 or 4, to gradually grow the habit.
8. Prepare plates in the kitchen. There you could put healthy portions of each item on everyone’s dinner plate. Your sons or daughters will learn to recognize correct portion sizes. Too often people go for seconds and even thirds because the food is right there. You might observe that you need less food to feel full!
9. Give the kids some control. Ask your sons or daughters to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When well balanced meals – especially certain vegetables — get high marks, serve them more often. Offer the items your children don’t like less frequently. This lets your kids participate in decision making. After all, dining is a family affair!
1. Consult your pediatrician. Always talk with your child’s doctor before putting your youngster on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself. If weight change is recommended seek the help of a Dietitian.
The author is a NJ physcial therapist and the co owner of Irvingont NJ Physical Therapy. Visit his blog for more health tips.
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