Happy Spring and Happy Easter! This time of year, for me, always brings back fond memories of Spring and Easter activities with our two yоung daughters who are nоw 22 and 18. So, this month’s newsletter is dedicated to the kids, and to the patient parents of kids nоw experiencing these delightful childhood years and also trying to get those delightful children to eat healthy. This is definitely a challenge in today’s society.
Are you aware that we are raising the first generation of children that will actually live shorter lives than their parents because of obesity and diabetes that was once unheard of in children? This is truly scary. Parents today really do have their work cut out for them in raising healthy children. If you are a parent, I urge you to view the Overview of the Institute of Medicine’s Childhood Obesity Study (pdf file). If you have small children and you are having difficulty getting them to eat healthy foods, see my article below, 9 Best-Kept Secrets for Getting Children to Eat Foods that are Healthy for some suggestions. And please urge your friends and family members to sign up for this monthly newsletter where upon signing up, they will receive Tips for Parents on How to Prevent Obesity in Your Children, as well as other gifts, plus monthly tips and suggestions the entire family can benefit from. And of course, I am always available for consultation to help children and families promote a healthy lifestyle.
One of my most favorite holidays is Easter, which is soon upon us. I loved when my two daughters, Shannon and Heather, were of the age where I could dress them up in their beautiful new Easter dresses, Easter bonnets, purses and shoes for Sunday Easter Service. But of course, for them, their favorite time was after church when they could rip off those beautiful new clothes and change into something much more comfortable to begin their annual Easter Egg Hunt. Oh well---happily, I still have pictures of these beautiful and short-lived moments, not only in print but forever in my mind. Unfortunately, along with these happy holiday childhood moments, as parents we are also faced with the other pressures of what all holidays also bring us: temptations of over-indulging in less than healthy foods. For Easter, those unhealthy foods are usually CANDY. But it doesn’t have to be this way.
This Easter, consider alternatives to what you might usually fill your child’s Easter basket with. This does not mean you shouldn’t provide them with some candy or treats-- just consider including some healthier alternatives, such as the ones I have listed below. One memory I have when playing Easter bunny, was to make a trail with candy (Hershey kisses, or jelly beans) from my girls’ bedrooms to where their Easter basket were placed. Or, I would make a trail with plastic eggs, and inside only a few of the eggs, was candy.
Their beautiful baskets were full of other non-food items that excited them so much more than the candy ever did. So when planning your child’s Easter, instead of a basket full of candy, consider planning healthy food and activities that promote the growth of a healthy child.
Happy Spring & Healthy Easter |
In Health,
Cheryl
9 Best-Kept Secrets for Getting Children to Eat Foods that are Healthy
Is mealtime often a nightmare when trying to get your child to eat healthy? Relax, it doesn’t have to be this way. Eating is the one behavior your child truly does have control over, and that’s okay, because after all we want our children to grow up to be assertive and independent, don’t we?
As parents, we need to know that it is the CHILD that decides how much they will eat, and IF they will eat at all. Of course you want your child to eat the most nutritious foods possible, and thankfully, that is what you can control. It’s you, the PARENT that determines what your child eats, when they eat and where they eat. If meal time is a constant struggle for you as a parent, consider that your expectations might be too high. Just like any of us adults who may be resistant to change or trying new things, children are no different. The only way a child can learn to like a new food is by repeated exposure, which takes anywhere from 10 to 20 times. When offering new foods, it’s best that the parent not make any comments about the new food. This can be hard to do, but as parents, if we tell the child he has to eat a specific food, we risk creating problems with feeding and distorting growth. Also resist the “clean plate” syndrome or the temptation of bribing your child with dessert. This can also create unhealthy eating habits and promote obesity. Nėver reward a child with food.
As a parent, we can sneak healthy foods like vegetables into our child’s foods, but we also need to let them learn to like a new food by seeing it in its natural fоrm. When children are exposed to a new food, they may first look at it without tasting it, then they may taste it, but not swallow it, then they may swallow it, but not eat any more. When my daúghter, Heather, was a toddler, we used to call her the “chipmunk.” She actually would not swallow her food for quite awhile, but would instead walk around with puffy cheeks (for hours), pocketing her food until SHE decided to swallow it. Thankfully, she did grow out of this stage, but do know that it can be a long, drawn-out process. You must be patient. Don’t let the child dictate the family menu, however. They will eat when they are hungry. It is not your job to be a short-order cook, but only to provide them with the healthiest choices. When they are hungry, they WILL eat!
9 Ways to get kids to eat foods that are healthy:
- Present one fruit and one vegetable at every meal and snack.
- When you make up a pot of spaghetti sauce, add a box of frozen chopped spinach, chopped broccoli, carrots, peppers or other vegetable. After you simmer it for awhile, you can process it in a food processor, and no one will ever guess there are healthy antioxidant-containing veggies in the sauce.
- When making macaroni and cheese, ask your kids if they want their vegetables plain or cheesy, like the macaroni (give them a choice, don’t just do it)! You can add frozen mixed vegetables to the boiling pot of macaroni during the last few minutes of cooking. Drain the water and then add only 1 tablespoon of margarine (not the four that the box suggests) or better yet, use olive oil in place of margarine, and add the milk (preferably skim). Start introducing your child to whole-wheat pasta. The sooner they are exposed to it, the more easily they will accept it.
- When making grilled cheese sandwiches, use reduced-fat cheese and consider NOT using margarine or butter on the bread (preferably whole wheat bread), but instead, use healthy olive oil.
- If you want your kids to eat healthy cooked dried beans, rinse and drain a can of pinto beans, then blenderize with salsa into a dip and offer with some cut-up fresh vegetables.
- Instead of the greasy American version of French Fries, fix Oven Fries. For even more added nutrition, use sweet potatoes, but either way, for every 4 large potatoes cut lengthwise in wedges (peeled or unpeeled), drizzle with 1 tablespoon canola or olive oil. Spray a cooking sheet with nonstick cooking spray, and spread the potato wedges on a cooking sheet. Bake for 50 minutes, or until tender. Sprinkle with salt (easy on the salt) and pepper and serve with ketchup. Kids love this!
- Involve your child in the preparation of the food. They love to eat what they prepared.
- Be a good role model for your kids. Don’t drink sodas and excessive juice, yourself. Only offer your child 1 serving of juice a day, and provide milk, nėver sodas at meals.
- If your child just wants to eat unhealthy foods all the time, instead of saying that the food is bad, describe healthy foods as “grow foods” and unhealthy foods as not “grow foods.” Then ask them which foods they would prefer. (Do they want to grow up and get biggėr?). Avoid, however, bringing unhealthy food choices into your home. Children won’t eat what is not available (and neither will parents)!
A FEW HEALTHY EASTER BASKET STUFFERS and/or SIDE - GIFT IDEAS
- sidewalk chalk
- rubber stamps and stamp pads
- play dough
- crayons and coloring book
- bubbles
- jump rope
- books
- jacks
- frisbee
- stickers
- fancy shoelaces
- paper dolls
- stationary
- audio tapes or cds
- plastic eggs stuffed with small toys (that can’t be choked on)
- bathing suits
- pool toys
- beach toys
- spring clothes/sandals/purses
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