Getting Your Kids to Eat and Stay Healthy

Promoting healthy eating at the dining table and beyond

“Eat your vegetables!” It’s a cliche line, but for many parents, it’s a constant struggle to get their kids to eat better. Yet even parents can slip up and find it’s easier to give into junk food or using sweets as a reward for good behavior.

If you want to improve your child’s health—and the health of your whole family—then you can follow these guidelines for healthy meals.

1. Improve your family’s lunch and dinner menu. It’s all right for kids to have sugary cereals and starchy foods for breakfast, but during the rest of the day, they should have more protein and fiber in their diet. That means giving them more fruits, vegetables, and low-fat meat and dairy products.

2. Cut down on high-calorie drinks. Sodas are a huge contributor to childhood obesity and Type II diabetes. For better alternatives, try water, milk, or fruit juice (preferably with low sugar and little to no artificial ingredients).

3. Don’t worry if kids don’t clean their plate. Overeating is a common factor in childhood obesity and other pediatric health issues. When kids feel like they need to clean their plate, they’re likely to stuff themselves until their stomachs feel full. To promote better eating habits, let your child know it’s okay if they leave a little on their plate. The point is that they eat until their bodies feel satisfied, not for your satisfaction.

4. Offer less sweets like candy and chips. Dessert shouldn’t automatically occur right after dinner. If kids are always expecting something sweet on a daily or weekly basis, then they won’t care about nutrition or appreciate candy. Reserve the sweet stuff for special occasions like parties and holidays.

5. Reduce their time in front of a screen. The more time kids spend sitting in front of a screen, the more fat their bodies build up. Encourage them to run around for a bit or do some stretches. Set regular breaks away from the TV or the computer. See if there’s a sport or outdoor club that they might like to get involved in.

6. Develop your own good habits. Kids pick up all their parents’ habits by watching them from a young age—both their good and bad habits. It’s important for parents to examine their own lifestyle and diet for inspiration that they can give their children. Look for ways to cut down on how much junk food you eat. Spend a few extra minutes doing some exercise, even if it’s by going out for a walk after dinner.

Image:  USDAgov on Flickr

This content was created by AI