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New guidelines for children's
eating from the American Heart Association attempt to strike a
balance between what's good in theory and what's likely in practice.
The guidelines de-emphasize counting calories and instead put
the onus on children's overall eating habits. Our ABC's of children's
eating are consistent with this philosophy. We recognize that
trying to force kids to eat like guests at a fitness spa is not
realistic. But within that context, it's up to you, mom, to try
and make sure that the overall diet is balanced and healthy. Here
are some tips on how to do just that: |
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Unplanned meals usually result in poor
choices: Higher fat, higher sugar, higher sodium. Also, planning
is important because of the frequency of eating: 2-6 year
olds should eat 4-5 small meals a day. That's one meal every
2 hours or so. But remember, we're not talking about preparing
five-course feasts. A piece of fruit, a cup of low fat yogurt,
a bowl of soup, a slice of whole grain bread with a peanut
butter spread can all make for nutritious meals.
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"Adequate nutrition," says the American
Heart Association, "should be achieved by eating a wide variety
of foods."
To help your child achieve this, try introducing one new food
per week; and don't hesitate to experiment with cuisine. Has
your child ever tried Chinese, Italian, Mexican? Taking them
out to try these foods (or bringing them in) is a fun way
to expand their food horizons.
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Sounds like an old saw? Well, consider
a recent Minnesota study that found school children that ate
breakfast had fewer disciplinary problems, fewer visits to
the nurse and higher test scores.
Also remember, that a good breakfast does not have to consist
of what adults consider "appropriate" breakfast food. You
might not want a cold slice of pizza, chicken soup or a sandwich
in the morning, but if that's what your child wants to eat…
well, that's much better than no breakfast.
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Getting your child to eat the recommended
five servings a day of fruits and veggies may sound like a
daunting task. But instead of trying to imagine your child's
reaction to a plate of raw carrots, broccoli and Brussels
sprouts, how about fruit on cereal for breakfast, a celery
stick with some peanut butter spread after school, peas and
carrots mixed in with the mashed potatoes at dinner, and a
banana mixed with some non-fat ice cream or yogurt while watching
TV? "It's a matter of using fruits and vegetables as substitutes
for chips and candy bars," says Dr. Stephen J. Virgilio. "You'll
be surprised how they add up."
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If you completely prohibit sweets, chances
are your child may rebel and eat even more of them down the
road. Instead of just saying no — say "yes," once in
awhile. Dr Virgilio recommends introducing sweets as an occasional
part of the diet. "Working them in as part of the menu a couple
times of week is fine," he says.
For more tips on children's nutrition, visit: www.celebratehealthyeating.org
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