Over the past 30 years, portion sizes in restaurants have almost tripled. This is concerning because families are now eating out more often than ever. In addition, the popularity of sugar-sweetened beverages has increased, while recess time and physical education in schools have been drastically reduced. Many children and teenagers are developing unhealthy lifestyle habits due to a lack of exercise and increased access to unhealthy foods and drinks.
Parents should be more involved in their children’s education and home.
At school
- Be aware of the policies regarding food and physical activity at your child’s schools. Contact school officials to voice your concerns and influence the policies.
- Encourage the use of fundraisers that don’t include food, particularly those that contain junk food or soda.
- Do not send your children to school with money that they can spend at vending machines.
- You can pack a lunch for your child to take with them. Learn about what foods to pack by using MyPlate. If your child is a school lunch eater, you can check out the guide for school lunch.
At Home
- Avoid buying junk food and stock your kitchen with fruits and vegetables.
- Allow your child to choose one or two fruits or vegetables from the supermarket.
- Encourage your child to eat more vegetables.
- Sunday night, prepare food or meal plans for the coming week.
- Prepare healthy snack in advance. Fruit and vegetables can be cut up to make them easy to grab and go.
- Visit healthy websites to find recipes , cookbooks .
Predictable
It’s important to establish a schedule for eating healthy and exercising , especially with young children. They are more likely than older kids to adopt these habits. Children respond to predictable schedules that make them feel safe.
Breakfast is important
Children need energy to keep up with their schedules. They will be less focused and have less energy if they skip breakfast. They are also more likely to overeat in the afternoon. The wrong breakfast can also be bad. Sugary cereals and pastries don’t keep them full for long and don’t give enough energy to get through a whole morning at school. Healthy breakfasts can include the following.
- Protein (low-fat dairy products, such as yogurt, cheese, and eggs, or lean meats, like turkey, or a small amount of nuts).
- Carbohydrates: (Hot or cold cereals made from whole grains, such as oatmeal, whole grain toast, pancakes, waffles, or waffles with light maple syrup).
- Fruit (fresh, frozen or without added sugar)
- Vegetables: fresh, frozen or canned
Eat at home
It’s okay to eat out occasionally, but eating out frequently can normalize unhealthy choices of food and large portions for your children. Dr. Krebs states that children who are fed at home tend to consume more fruit and vegetables than those who dine out frequently.
It doesn’t take much time to cook meals at home. A plan and the right food can be helpful. How to make quick, healthy and easy meals. Our nutritionists will help you choose healthier choices when you eat out.
Practice portion control
Children do not need to consume as much food than adults. However, the amount they require can differ by age, gender, and level of activity. A two-year old will need a portion that is different from a seven-year old, and the same goes for a fifteen-year old. We will give you an idea of the appropriate portion size for each age group. However, you should always consult your child’s doctor about the best options.
When children eat unhealthful food, they tend to consume more. This food is often high in simple carbs, such as sugar and fat. They are tasty, but also high in calories. Simple carbohydrates do not provide the same satisfaction or feeling of fullness that a healthy portion of nutritious foods such as fruits and vegetables. Therefore, children will eat more unhealthy food to feel satisfied.
You can’t drink the soda
The average child who drinks sugar-sweetened drinks will consume 200 extra calories per day. Krebs points out that this problem is not limited to soda, but includes other sugar-sweetened beverages such as fruit juices, energy drinks and lemonades, or even sweat tea. These drinks are high in sugar and can increase your child’s obesity risk. If you want to make sure your child drinks water.
Fruit is for eating, not drinking
We explains that fruit is rich in vitamins, minerals and fiber which makes kids feel more satisfied. Juice is often more calorie-dense for kids than eating the whole fruit. Experts suggest that children should drink only a small amount of juice (about 4 ounces) per day. It is best to offer water, whether it’s flavored or not. Make homemade popsicles using calorie-free water. You can get the delicious recipe on our Resources Page.
Play Outside
We encourages parents to promote fitness by encouraging children to safely play outside. It can be anything, such as cycling or hiking together with your family. But it can also be simple outdoor exploration. It is important that kids get 60 minutes of daily physical activity. This can be divided into small bursts, such as 10, 15, or 20 minutes. Playing outside with other kids teaches children about listening, taking turns, cooperating, following rules, and independence.
