Kids are more likely to follow eating patterns in adulthood that they learned during their childhood years. Here are 12 ideas for helping the whole family eat healthier and develop good dietary habits for health and wellness.
Jump start your day with breakfast. Without a doubt, breakfast is the most important meal of the day. If your child isn’t much of a breakfast eater, try some non-traditional breakfast foods that may be more appealing— a peanut butter sandwich, a protein-packed smoothie, or leftover pizza. The nutritional value of the food is more important than the time of day it’s usually eaten. Lower-fat dairy and fortified soy products are full of calcium that kids need to build strong bones, so look for ways to include calcium-rich foods in your child’s diet.
Add color to your child’s plate with a variety of fruits and vegetable. Different fruits and vegetables offer different essential nutrients so the goal is to include a variety of fresh fruits and vegetables in your diet to get the most nutritional benefit. Remember, the darker and more colorful the vegetable, the better it is for your body.
Look for the healthiest options available. While fresh fruits and vegetables are ideal, you may be having a harder time finding the usual variety in the store. Substitute frozen and canned varieties if you can’t find fresh, but avoid options that are less nutritious. Go for frozen fruit or canned fruit in juice rather than syrup, frozen veggies without the sauces, and low- or no-sodium veggies that you can season yourself. Just to be on the safe side, make sure that your child is taking an age-appropriate multivitamin as a supplement.
Grow your own! Whether you have a sunny spot in the backyard, a container garden on the porch, or an indoor garden with grow lights, a veggie garden is a great family activity that supports good nutrition. As a bonus, your child may be more willing to try a new veggie grown at home so now’s a great time to experiment!
Choose whole grains over refined grains. Whole grains, which are usually light brown, are healthier than refined grains. Whole grains contain more nutrients such as fiber, which is filling and supports heart health.
Get kids involved in making your grocery list and preparing meals. While it’s best to leave the kids at home when you go to the store these days, let them put some of their healthy favorites on the list, work together in the kitchen to prepare snacks and meals, and show them how to read food labels so they know what they’re eating.
Speaking of snacks. Healthy snacks will keep your child energized throughout the day. A small handful of nuts and a piece of fresh fruit provide both fiber and healthy fats for lasting energy, unlike the quick burst of energy from junk food like candy and chips. Prepare a few grab-and-go snack bags for the day so your kids can get the energy pick-me-up they need without interrupting your at-home work. Try some of these snack ideas… easy-to-peel bananas; nut butter on apples, celery, or graham crackers; a cheese slice and pear or apple slices; carrots and hummus or pimento cheese; or plain Greek yogurt with a bit of honey and some berries.
Save sweets for occasional treats. Children don’t need a daily dessert, but don’t ban sweets altogether. (A no-sweets rule will ramp up cravings and overindulging when given a chance.) Instead, make healthy sweet treats like 100% fruit juice frozen pops or frozen fruit “kebabs” made with chunks of pineapple and banana, grapes, and berries.
Water and milk are best. Sodas and sport and energy drinks are full of added sugars and empty calories. Limit juice drinks— even those that claim to be “natural” or made with “real juice”— as they, too, have extra sugars. Instead, add a splash of juice to sparkling water.
Be a good role model yourself. Let your children see you making good nutritional choices when you’re reaching for a snack or a treat (but without obsessive calorie counting). Whenever you can, sit down together as a family to eat meals.
Limit processed and packaged food. Making healthy food the quick and easy choice improves nutrition habits! Look for meal, treat, and snack options in their most natural form and with the least amount of processing. If you must go the packaged-food route, check for added sugar, salt, and unhealthy fats.
Know the components of good nutrition and recommended daily intake. The U.S. Department of Agriculture offers resources to families on healthy eating with ChooseMyPlate. Find information on the five food groups, recipes, videos, family activities, and tips for healthy eating on a budget.
We’ll be sharing more tips so watch for the next installment of DLD Daily Dozen!