-
The earlier the age
that children are introduced to fruits and vegetables, the
greater will be their intake of fruits and vegetables during
adolescence (4). So add a fruit or vegetable with every
meal.
-
Adolescents that
eat meals together with their families eat more fruits,
vegetables, grains, and calcium-rich foods than adolescents
who eat alone. Family meals may also lead to regular eating
habits and reduced soda pop intake (5). The conclusion -
take the time to eat family meals together.
-
Create a pleasant
eating experience so family meals are a positive experience.
Deal with the negatives of the day at a different time.
Children develop preferences for foods that are offered in a
pleasant environment (6).
-
Children eat what
they see their parents eat, specially their mothers (7). So
be a good role model and have your child see YOU eat fruits
and veggies, drink milk, and exercise.
-
Children's food
preferences and eating patterns may be shaped by the foods
parents choose to have in their homes, as well as their
persistence in re-offering food that is initially rejected
by family members (8). So keep nutritious foods in your
home.
-
Refrain from the
assumption that you child does not like a specific food or
won't try different foods. Remember the 12 times rule - it
may take 12 taste tests for the food to be accepted.
-
Try to schedule
meals at specific times. Children and adults will snack more
often without meals on a set schedule.
-
Eat slowly. Take at
least 20 minutes to finish a meal. That's how long it takes
for your brain to receive the signal that you are full.
-
Children like
health messages that link nutritious food with energy an
exercise with fun. So encourage children to eat nutritious
foods for energy and exercise with fun activities. Children
will also listen to messages that link good nutrition to
better grades in school and increased performance in their
favorite sports (9).
-
Point out children
eating nutritious food offerings, such a broccoli. Children
are influenced by what their peers are eating. If one child
likes broccoli, then build on that experience and encourage
other children to follow the lead!
-
Slowly
add new ingredients. Here's an example. If your family is
not accustomed to whole-wheat noodles, start with 3/4
enriched and /4 whole-wheat and cook together. Gradually
increase the whole-wheat portion over time. Add a smaller
amount of the new food you want to introduce to your family
with a familiar food.
-
Refrain
from announcing to your family you are using making healthy
choices and trying a new food. Allow them to find out how
delicious the recipe tastes, and if they ask, tell them what
is in the recipe.
-
Limit
television viewing and you will limit advertisements for
higher calorie, higher fat foods. Children as young as
pre-school request the foods they see on Saturday morning
cartoons.
-
Be
aware of portion sizes. How much food a child is served also
influences how much they eat. Children become accustomed to
the portion sizes they are served. If children as young as
five years of age are served a large portion, that is the
size they will learn to eat. Allow children to portion the
foods themselves. Studies show that children will take
portion sizes close to the recommended serving sizes on the
Nutrition Facts label of foods.
-
Intervene if you or your children are taking large portion
sizes. These sizes may be the size your family is accustomed
to being served at restaurants or in your home. In this
case, portion the food until your family becomes accustomed
to smaller serving sizes. Follow serving sizes for other
foods on the product's Nutrition Facts label.
-
Teachers
know that positive behaviors can be molded with consistent
positive rewards. Once the desired behavior is established,
then rewards can be given every now and then.
Rewarding with food for
performance or behavior will set up an unhealthy association
between the feeling of comfort and eating.
Refrain from forcing children to do extra activities
like running laps, pushups, or jumping jacks as punishment
for undesired behaviors. This action will place a negative
spin on activity.
-
Develop
math and reading skills with your children as they measure,
divide, and portion ingredients in the recipes.
-
Use
smaller plates and glasses for serving meals. Portion sizes
will appear larger on smaller sized dishes. Use measuring
cups for portioning cereal, rice, an pasta. Portion out the
amount onto your plate or into your bowl. Use teaspoons or
tablespoons to measure oils, salad dressings, mayonnaise,
and margarine. Practice pouring and measuring the amounts of
foods you typically eat until you can eyeball accurate
portion sizes.
