Healthy Eating for Children - Changing Your Family's Eating Habits

       

WebMD Medical Reference from Healthwise

     Healthy eating means eating a variety 

of foods from all food groups. It means 

choosing fewer foods that have lots of 

fats and sugar. But it does not mean that 

your child cannot eat desserts or other 

treats now and then.

     With a little planning, you can create 

a structure that gives your child (and you) 

the freedom to make healthy eating choices. 

Think of this as planning not just for the kids but for everyone in your family.

First steps

     Set up a regular snack and meal schedule. Kids need to eat at least every 3 

to 4 hours. Most children do well with three meals and two or three snacks a 

day.

     Eat meals together as a family as often as possible.

     Start with small, easy-to-achieve changes, such as offering more fruits and 

vegetables at meals and snacks.

     Look at your portion sizes. Remember that younger children may eat smaller 

amounts than adults. Although paying attention to portion sizes is important 

(especially ofless nutritious foods), it is up to your child to decide how much 

food he or she needs to eat at a meal to feel full.

     Slowly cut down on soda pop and other high-sugar drinks. Serve water to 

quench thirst. You can encourage your child to drink more water and fewer 

sugar-sweetened drinks by keeping cold water on hand in the refrigerator.

     At meals, serve milk. (Children under 12 months of age should not drink 

cow's milk.) Most children need whole milk between 1 and 2 years of age. But 

your doctor may recommend 2% milk if your child is overweight or if there is a 

family history of obesity, high blood pressure, or heart disease. Over the age of 

2, servefat-free or low-fat milk.

     Consider meeting with a registered dietitian for help with meal and snack 

planning (nutritional counseling).

     When trying new foods at a meal, be sure to also include a food that your 

child likes. Don't be discouraged if it takes several tries before your child 

actually eats a new food. It may take as many as 15 times or more before 

your child will try a new food.

     Even though your child may not eat the food, it is important to keep serving 

it so that your child can see other family members enjoying it. Also, your child 

should not think that meals are going to be planned only around his or her food 

preferences. Remember, you are in charge of deciding which foods are served 

at meal and snacks.

     If you are feeling out of control over your own eating habits or weight, your 

child may be learning some poor eating habits from you. See a registered 

dietitian, your doctor, or a mental health professional experienced with eating 

problems, if needed. For more information, see the topics Healthy Eating and  

Weight Management.

 Encourage healthy choices

    Help your child learn to make healthy food and lifestyle choices by 

following these steps:

     Be a good role model. Practice the eating and exercise habits you'd like 

your children to have. Your example is your child's most powerful learning tool.

    Increase active time. Make physical activity a part of your family's daily life. 

Set limits on your child's daily TV and computer time to no more than 2 hours 

a day. Experts recommend no TV for children under 2 years.

    Eat breakfast. Having breakfast with your child can help start a lifelong 

healthy habit.

    Involve your child in meal planning and grocery shopping. When your child 

is old enough, teach him or her about food preparation, cooking and food 

safety and, later, how to use food label information . While giving your child 

a role in decision making, remember that you have the final say in food planning.

    Involve your child in cooking. Children enjoy helping out, and they learn 

easily with hands-on experience. They can also use other skills, such as math, 

when counting or measuring ingredients.