Preparing Kids for a Lifetime of Healthy Eating

Boy, I could really go to town on this topic, but if I want my kids to have any friends, I need to be slightly diplomatic. With an 8 year old son and 6 year old daughter, we have our share of food discussions. Thankfully my children mostly eat very healthy, but given the choice, they would prefer ice cream over organic black berries - hopefully they would want the black berries on their ice cream - there is a happy medium. Recently I had looked into putting healthy vending machines into the local schools the day after my son came home with a ring of chocolate around his mouth from a snickers he got while at camp. After some investigating, I found out that the healthy vending machines with organic crackers, dried fruits and nuts, organic milk and natural fruit juices don't' make any money. The inventory sits and the parents ask for the M&M's and soda.

With the summer season, I have the opportunity to observe lots of kids in bathing suits and what I see are over fed under nourished kits. They may be skinny, but have big bellies, no strength or endurance. The only fruits and vegetables some kids get are ketchup on french fries (yes they count ketchup (second ingredient sugar) as a vegetable), as well as gummy vitamins, fruit roll ups or sweetened fruit juices. Most kids rarely bite into a fresh fruit or vegetable.

We are doing something so dramatically wrong with our children's eating habits. 19% of kids eat meals in the car, the family dinner is fading away and the negotiations that go on over food can be absurd.

You are your child's greatest teacher regardless of their age. Do your best to educate and empower them, but most of all set a great example. It can't be a battle and the child has to be involved in the process of change, having some power in the decisions. Don't' make it a struggle. Take your child to the store, see what new vegetables and fruits they are willing to try. See if they will swap out a low nutritional value cereal for another one and make changes slowly as they are ready.

Read on for more information to make meal time a healthy event that everyone can enjoy and live long strong years as a result.


Mixed Messages: Preparing Kids for a Lifetime of Healthy Eating

by: Lisa Tsakos

If you don’t eat your broccoli, you can’t have dessert. Many parents negotiate at the dinner table each night using dessert or other treats as an incentive. The message to children is loud and clear: broccoli is the unpleasant prerequisite for the reward, dessert. But when you think about it, considering the effect sugar has on immunity and the developing brain, dessert is no reward!

We pass these attitudes on to our children; they then pass them down to their children. It’s no wonder as adults we “treat” themselves with treats on a regular basis, even for insignificant events such as getting through a rough day at work.

Today, about 17% of children and adolescents are overweight. According to the Centers for Disease Control and Prevention, over the last three decades, the rate of childhood obesity has more than doubled for children aged 2-5 years and adolescents aged 12 to 19 years, and more than tripled for children aged 6-11 years. Overweight children and adolescents are more likely to become obese as adults. Studies indicate that if kids become overweight before age 8, obesity in adulthood is likely to be more severe. A diet of quick ‘n easy processed foods and a drop in activity levels are mainly to blame. Nearly 1/3 of American children eat fast food daily, potentially resulting in about six pounds of weight gain per year, per child.

During the toddler years (ages 1 to 5), children are growing quickly and are learning to communicate. Though they don’t have much control over their world, toddlers quickly learn how to use eating (or not eating) to manipulate. Children at this age need to eat several small meals and snacks spaced throughout the day. Establish a structured eating schedule, setting specific feeding times. Rather than pressuring your child to eat at each meal, allow them to practice listening to their internal cues. Children forced to eat may not learn what it is like to be hungry or full. With structured meal times, a child who skips a meal finds it reassuring to know when to expect the next one.

A toddlers’ diet requires antioxidant-rich foods (plenty of fruit and vegetables), the minerals calcium, magnesium, iron, zinc, and DHA for brain development. A good, low-glycemic breakfast is imperative. Studies show that children who consume more simple carbohydrates in the morning tend to eat more calories from sugar throughout the day. Ensure essential fatty acids, particularly DHA-containing omega 3, are included either from food or supplements. Dry skin and hair are sometimes indicators that more essential fatty acids are required. Be aware of signs of allergy. Stomach aches, puffy eyes or dark circles (red or black) under the eyes, bed wetting, and persistent nasal drip often indicate allergies.

From the ages of 5 to 12, children are thinking more independently, but the good eating habits learned in this stage will serve them for a lifetime. With increased exposure to the public come new germs and temptations to eat sugar and junk food. Enticing, colorful meals that are rich in nutrients are key to avoid the saturated fats, sugar and nutrient-deficient foods kids will ask for. Whenever possible, allow your kids to participate in the cooking process. Use meal preparation as an opportunity to spend quality time with your child.

Praise, reward, and gently educate. Rather than rewarding your child with unhealthy foods (like fast food, junk food, or dessert), provide positive feedback for eating healthy foods. Since kids are learning to compete in this stage, friendly eating challenges with siblings and friends will encourage them to eat healthier and remind them that eating well can be fun. Reward the sibling who can name all the fiber sources on the dinner plate. Give the child who chews each bite the longest at dinner-time a prize. The whole family will learn about how specific nutrients affect the body.

Avoid the guilt trip. Don’t force kids to eat. Many of us were raised to clean our plates and not waste food. The habits we learned from our parents (which they learned from theirs) may have been established during a period when food wasn’t as plentiful. These old belief systems no longer apply. Forcing kids to eat more than they want or need teaches them to ignore their cues for satiety. This can contribute to weight issues in the future.


Make dinnertime a happy family time. Long-term eating habits are greatly influenced by our memories of social interaction during meals. Eat at the dinner table, not in front of the television. If certain topics create tension, keep those discussions off limits at the table. Involve the children in the planning and preparing of meals. Pleasant memories of family meals at home start family traditions that your children will carry throughout life.

Serve appropriately-sized portions. Parents often overestimate how much food a child should eat. Small portions are less overwhelming, while bigger portions may encourage overeating. If your child doesn’t like broccoli, sneak it into tomato sauce, on pizza, or into soups. Serve it in small portions and don’t stop serving it – even if it remains untouched.

Actions speak louder than words. Be a positive role model. As a parent, you’re the most important influence in your child’s life. Just as kids learn positive behaviors, they also pick up your attitudes about food. If your children are demonstrating unhealthy attitudes toward food, examine your own behavior. Do you frequently talk about losing weight, dieting, and fattening foods? Do you eat out of boredom, stress or in front of the television?

You’re in charge of the grocery shopping. Parents often shop to please their children or choose foods they are certain will be eaten. If your grocery cart is filled with processed, packaged foods, who is really in control of your kitchen? Fill your cart with foods from the periphery of the grocery store: fresh, organic fruits and vegetables, naturally made whole grain breads (the first ingredient should read “whole grain”), lean meats and fish, and organic eggs and dairy.

Listen to Your Child. Pay attention to hunger cues as well as to signs that your child is full to avoid overfeeding. Be alert to what toddlers say through their actions. Sometimes disliking a food is not a matter of taste. Kids aren’t able to express or explain when a food makes them feel uncomfortable or causes pain. If your child often cries when you present a certain food, consider that food (or an ingredient contained within it) as a potential allergen and keep your eyes open for other signs.

Get involved at school. Encourage your child’s school to provide healthier meal and snack options. Many schools have already introduced healthy eating initiatives such as removing fryers from the cafeteria, providing a vegetarian option daily, replacing sodas and sugary juices with pure juice and water, offering non-starchy vegetables, and stocking vending machines with healthier options. Ensure educators include nutrition information in their teaching curriculum and that they provide healthy alternatives for celebrations (besides hot dogs and pizza).

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These are some wonderful options for making meals enjoyable and healthful. Apply one at a time for yourself and ultimately your family.

Kelli