Food habits during childhood set the stage for future health. Getting your child to make good food choices, however, is easier said than done. When you’re battling against pervasive food advertisements and a packed schedule that leaves so little time to breathe, let alone cook, takeout just makes sense.
But there are things you can do to improve your child’s eating habits without turning your entire world upside down.
At Rise & Shine Pediatrics in South Plainfield, New Jersey, board-certified pediatricians Kalpana Kumari, MD, FAAP, and Himabindu Kasivajjula, MD, FAAP, are committed to improving your child’s health. It’s a team effort. Here, we share some tips on how you can help your child develop healthy eating habits.
You’re the role model. If you want your kids to make better food choices, it has to start with you. You need to eat a balanced diet that includes a variety of foods from all the food groups: fruits and vegetables, whole grains, lean sources of protein, dairy products, and healthy fats.
If you eat healthy, your kids will, too.
Kids do best when they follow a routine. We understand that your schedule is often packed and unpredictable. But try to establish set meal and snack times to prevent snack attacks and overeating.
And eat together. Eating as a family enhances your child’s social and emotional well-being. It also gives you the opportunity to discuss the day. However, don’t make family mealtime last too long, or you might lose your audience. Family meals shouldn’t last more than 30 minutes.
Kids are more willing to try new foods they helped make. Get your kids involved. Ask them for their input when planning the weekly menu, take them grocery shopping, and have them help you prepare meals.
No doubt you send your kids off to school with a full water bottle, but they may not drink all that much. Dehydration zaps your energy and makes you feel hungry.
When your kids get home from school, give them a tall glass of water. Make it fun and tasty by adding orange or lemon wedges, cucumber slices, or watermelon cubes.
Kids need their snacks, but you don’t have to limit their choices to cookies and milk. Stock your kitchen with easy grab-and-go healthy snacks like apples, bananas, cheese sticks, yogurt, 100% whole-grain crackers, carrot sticks, cucumber slices, and nut butters.
Instead of cookies and milk, why not cereal and milk or an apple and cheese? Keep it simple and small, and include at least two food groups.
You don’t eat perfectly every day, and neither do your kids. Don’t beat yourself up on those days you just can’t get dinner done and need to pick up takeout. No single meal is going to ruin all of your efforts. It’s about your overall diet.
And you want to avoid labeling foods as good or bad, which can set your child up for disordered eating. Yes, there are better food choices, but no food is bad. Treats are OK, but just keep portions small.
We know time is tight in the morning, but make sure your kids eat breakfast. Eating breakfast is beneficial for their mood and energy, and may help them perform better in school. Keep it simple so it’s a routine you can easily fit into your day, like cereal and milk, toast and nut butter, or yogurt and fruit.
When it comes to child nutrition, research shows that Americans are making progress, but there’s still room for improvement. Let’s work on it together. Please call our office at 908-205-0632 today or book your appointment online at your convenience.
