You read every parenting book on the market during pregnancy. During your child’s first year, you devotedly tracked his every developmental milestone. You subscribe to at least one Super-Mom Magazine and here you are online, faithfully checking out what other Moms have to say about their child-rearing experiences. Your desire to do the best for your children is as great as the day is long, but the time you have available for reading is short. So, here in a nutshell, are the five most important things you can do for your children when it comes to healthy eating:
Include whole grain cereals, whole wheat breads, and brown rice as part of healthy diet
Remember the old food pyramid that listed bread, cereal, rice and pasta as the foundation of a nutritious diet and recommended 6-11 servings of these foods each day? Even though the USDA Food Pyramid has changed its layout, keep in mind that whole grains remain a cornerstone of healthy eating.
The current pyramid recommends that parents look for the word “whole” before the name of a grain on a food label and that at least half of the grains children consume each day are whole grains. It is recommended that kids eat at least 3oz. of whole grain cereals, breads, rice and pasta each day.
Consume fruits and veggies each day
Eating a variety of fruits and vegetables each day provides your children with vitamins and nutrients that have significant, long-term health benefits. In fact, this single dietary change of increasing vegetable and fruit consumption can help prevent your child from being a part of the rising trend in chronic disease, including strokes, hypertension, diabetes, obesity and cancer.
Choose lean, low-fat or fat-free meats, poultry, milk and dairy products
Meats, poultry, milk and dairy foods are rich in protein, iron, calcium, and other important nutrients. Calcium is especially important for building bone in little ones. Some of the best sources of calcium include low-fat cheeses and yogurt (as well as spinach!)
For optimal nutrition, be sure to vary your choices among these foods. When it comes to preparation, variety is also the way to go: grill, broil, and bake your meats for great flavor and healthy variety.
Reduce intake of saturated fats, sugar and salt
Nothing beckons kids like an ice cream cone! While sweets and treats are fine in any diet, the key is moderation. Limit your children’s intake of saturated fats and sugar, as well as the salt that sneaks into their diets in seemingly healthy ways (atop vegetables, in dairy products) and in hard-to-resist snack foods such as pretzels, chips, and crackers.
Research suggests that one of the best ways for parents to influence their child’s eating behavior when it comes to junk food is to make healthy foods readily available in the home, while making less healthy ones more difficult to access.
Sitting down with your children tells them they are important
The most important thing you can do for your child with regard to eating behavior is to sit with him at mealtimes. Studies show that children who eat with a parent at least five times per week are significantly less likely to be involved in risky behavior later in life, including smoking, drug and alcohol use, and promiscuous sexual behavior. If there is one change you can make, this is the one to aim for!
Teaching children to make wise and nourishing food choices is one of the most important ways that you can contribute to his healthy development on a daily basis. These five, key strategies for good nutrition and healthy eating are some of the most important steps you can take to help him grow up fit, strong, happy, and healthy.
By Signe Whitson, LSW. She is a mom, therapist, and fabulous blogger. Check out blog chocked full of advice on dealing with passive aggressive people. She contributes her advice to My Baby Clothes Boutique. They have a wide assortment of baby accessories and baby gifts to meet the needs of every baby.
