NOURISH
Seven tips to help your kids eat better
Jeannie Paris, RD, LD
As a
parent, I know how challenging it can be for families to encourage healthy food
preferences and eating habits.
Here are
seven tips that I have tried with my own kids that can help nudge them toward
healthier choices.
-
Keep
healthy foods on the counter
Because kids are often
visual, make sure there are healthy food choices on the counter so the first
thing they see when they walk in the kitchen is an apple or banana, not a bag
of cookies or chips.
-
Provide a list of good, healthy snacks
and meals
When older kids are on their own after school, they tend to
graze on whatever is within reach. You can help them be a little more selective
by making a list of items you approve that they can find in the pantry or
leftovers in the refrigerator.
-
Place soda
out of reach
If you have soda in the house, keep it out of easy reach and
set limits on how much your kids (and you) drink each day. Better yet, find
substitutes. Sparkling water is a good choice, or keep a pitcher of
fruit-infused water in the refrigerator.
-
Help
your kids eat mindfully
That means paying attention to what,
where and when they eat. If they eat while watching TV or doing homework, they
are less aware of how much and what they are eating, and may continue eating
even though they aren't hungry. Encourage your kids to take a break and sit at
the table when eating, even for snacks.
-
Teach
your kids to follow the 80/20 rule
Eat wisely 80 percent of
the time. That leaves plenty of flexibility to go out for pizza with friends or
enjoy the occasional treat.
-
Give them simple rules to follow
Encourage
them to eat at least five servings of fruits and veggies every day, or to "eat
the rainbow." Eating foods with lots of different colors every day ensures a
good mix of wholesome foods.
-
Be a good role
model
Remember that the habits your kids learn in childhood will
often carry into adulthood. Eating healthy yourself gives your kids the best
chance possible for a healthy future.
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