Help your kids off to a good
start. . .
Habits, both good and bad, are learned. The earlier habits are learned and the
longer they are part of your life, the stronger they become and the harder they are
to change.
That can prove very dangerous for the child who develops habits such as eating
a steady diet of fast- and junk- food; sitting in front of a TV instead of being
active; and smoking.
But habits don't have to be bad habits. A child who is learning and receives continuing
reinforcement that healthy food is good food, that exercise is fun and that there
is no good reason to smoke is much more likely to carry heart and lung healthy habits
throughout life. A little effort now will return huge benefits down the road.
Here are some tips for helping
your child become healthy eaters. . .
Smuggle nutritious foods into old favorites.
Mix chopped spinach into turkey burgers, grated carrots into
peanut butter, and cooked zucchini into pancakes. Add a little
wheat germ to pizza dough, cookies, and even smoothies.
Give your food funny names. Children love whimsical things and will usually
try something new if it has a silly name. What kid could resist a glass of "Mooseberry
Juice" or a "Banapple Bar?"
Let kids help. Even small children can help in the preparation of some of
the things they eat. Children who help make their meals are more likely to eat them.
Better yet, teach children how to grow their own vegetables in the backyard garden.
Educate your child about the food pyramid. Talk about foods that help children
grow strong and stay healthy -- and those that don't. Classify foods at the market
or on the table into the six food groups of the food pyramid.
Think small. It's not so overwhelming to a child when there are small amounts
on a plate, or small bites to eat. A child will ask for more if desired. Sometimes
it's fun to make a face or a design with the food on the plate. Try anything to create
a happy atmosphere and stimulate a child's imagination. |
Go easy on sugar and salt. Try to omit sugar and salt from the recipes you
make, or at least decrease the amount used. The results may not taste as good to
you, but if your child is raised with limited amounts of sugar and salt he or she
will never miss them. If you feel you must use a sweetener, use honey instead of
sugar -- it's sweeter so you don't need to use as much. Keep salt and sugar off the
table, and look for unsweetened products at the market.
Let props help sell what you're serving. Kids love bright colors, animals,
clowns, funny straws and, above all, variety. A different plate or funny bowl with
a picture on it might stimulate a child's desire to try something new.
Make meal time and snack time a pleasant social event. A
child is much more apt to try new things under these circumstances. Don't get angry
-- it only makes a child more stubborn. Maybe he or she simply isn't hungry, but
will be a willing eater at the next meal. Avoid pleading ("please eat"),
threatening ("no dessert if you don't eat your salad") or guilt inducement
("think of all the hungry children in the world"). These tactics won't
help in the long run. Ask your child to try everything. Don't force him or her to
finish everything.
Don't neglect dairy products. Substitute low-fat or non-fat dairy products
for those made with whole milk. Used reduced fat or non-fat cheese. |
The
Development of Your Child's Heart
|
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