As a registered, licensed dietitian, I used to counsel moms about how to eat right and feed their kids well…and then I had one! While what I taught these moms was correct, I did not realize before I had my son that every child is different and that these differences must be considered in order to offer helpful advice. Research has shown and experts agree that there are six key behaviors that, if we teach our kids, will help them grow up healthy and fit.
The six key behaviors are:
1. Keep kids moving! Encourage kids to be active for at least 60 minutes every day.
2. Show kids how to be active! Teach kids how to jump, kick, throw and catch in order for them to want to try sports and be physically active later in life.
3. Keep control of screen time! Limit TV, video game and computer time to less than 2 hours a day.
4. Make your best offer! Give infants and children healthy, kid-friendly food. Make the choice to breastfeed and support breastfeeding moms!
5. Let kids decide how much! Offer kid-sized portions of food that fill their growing body’s needs. Let kids decide how much to eat from what you are offering.
6. Make every bite count! Help kids choose for themselves, healthy food and beverages.
My son, who is now 5 years old and ready to start kindergarten, did not come into the world loving his veggies! I also have battles with him over how much television he can watch and some days I have to chase him out of the house to get him moving. I have also heard stories from other moms whose kids present different challenges. Some kids only eat fruit, some only eat white food and some won’t eat if a food touches another food on their plate! Other kids live in neighborhoods where they cannot play safely outside. And possibly of biggest concern to the obesity problem in our country is that some families feel like they are too busy to prepare meals and end up eating out too often.
All these differences and many more can be addressed within the six key behaviors. Here are some examples of how I use the key behaviors with my family:
· I always offer fruit and vegetables at every meal because if I don’t, we won’t hit the 5 to 9 recommended servings a day mark. I also know that repeat exposure to new food is the tried and true way to get my son to try the food and eventually like the food!
· I set limits on how many TV shows my son can watch a day and he decides when he wants to watch them. And, no TV at meal times! This is the time I know I can ask my “mom” questions.
· We stay active by taking walks and riding bikes. I take him to a park where I know it is safe to play. Sometimes you may even see me going down-hill, too fast (for my taste), on a two-wheeled scooter.
· I make dinner every night, often in 30 minutes or less, using fresh, whole food. I like the challenge of buying different vegetables from my local farmer’s market and preparing them in a way that my family will try, and like!
· At a meal, my son chooses to eat what he is interested in based on the food I have offered. No short-order cooking in my house! However, I always have a food I know he will eat on the table, like bread or applesauce.
These are just a few ideas. Remember, keeping your kids growing well is about offering good things and being consistent. Set limits and rules, make your best offer, and avoid power struggles by letting kids begin to make choices for themselves. I now know that raising a healthy family is a tough job and one that presents new challenges daily! I am here to offer you insight into the world of raising healthy kids, nutrition, cooking quick and easy meals, and fascinating food facts, as simply as possible. Stay tuned!
Great ideas! I wrote similar article, “Turn off the TV and help Childhood Obesity” on Suite101. Can I put your website as a link on my wordpress blogsite? (VeeMD.wordpress.com). thanks, Dr. Vee
Of course! We appreciate your interest!