Limit
the quantities of highly processed foods and sugary beverages
(otherwise known as “empty-calorie” foods) and help children understand
reasonable portion sizes. Under most circumstances, restricting
the calorie intake of children is not recommended. Children continue
to grow and develop into their early twenties, so they can’t
afford to shortchange nutrients. However, switching out the empty-calorie
foods with healthy options ensures growing kids get everything
they need—except the excess calories!
Children
and adults can benefit from learning to listen to their natural
hunger and fullness cues, rather than focusing on “cleaning
their plates.” Help children learn to pay attention to
natural internal signals to keep from overeating. If a child
does not want to finish his or her meal now, the plate can be
wrapped and saved for when the child is hungry later. Promising
dessert as a reward is best avoided as well, as it encourages
overeating and makes less healthful foods seem special.
Teach
children the value of good nutrition. Parents, guardians, and
teachers can work with children toward an understanding that
food is a fuel for health and fitness rather than a comfort,
friend, enemy, or boredom reliever. Reading books to children
that present nutrition in a fun and interesting manner is also
a good educational method.
Get
kids engaged in the food procurement and preparation process.
Gardening; picking berries, apples, or other produce at you-pick
farms; or visiting the local farmers market or fruit stand can
spark an interest in healthy foods. Invite them also to participate
in menu planning, as well as cooking. Even very small children
can help stir cold or room temperature items, or wash produce,
or pour ingredients. These simple experiential lessons will often
go a long way to promoting healthy eating habits.
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