5 Easy Steps to Get Kids to Eat Healthier

In today's fast-paced society, with many families being dual-income, and kids involved in several extra-curricular activities, it can be tempting to take advantage of the many convenience foods available - especially those designed to appeal to kids. The problem is that almost all of them have a ton of sugar and preservatives, and very little to offer nutritionally. If you are like me, and haven't made the entire leap to a whole foods diet, yet want to avoid being a "pop-tart mom" on a regular basis, here are some easy ideas to incorporate into your family's diet. Try making only one change at a time, to lessen the chance that they will rebel against your efforts.

- Eat as many meals as a family as possible. According to Kidshealth.org, children whose families eat at least seven meals per week as a family are: more likely to eat fruits, vegetables, and grains, less likely to snack on unhealthy foods and less likely to smoke, use marijuana, or drink alcohol. Research shows this is especially effective with adolescents, even showing a lower rate of suicidal activity among the study participants who ate more meals together.

- Lead by example. Kids learn what they live - so if mom and dad are eating more junk than vegetables, the kids are going to pick up those habits. There is a rule in my home - no one is allowed to say "Ewww yuck!" to any food at the table, even if it's something they don't care for. The younger kids are then automatically turned off (of course!) and refuse to try the food. Leading goes for exercise too - kids like to do what mom or dad is doing. Let them exercise alongside you, get out in the yard and play ball with them, or turn off the TV, turn on some music and dance around with them like crazy!

- Feed young children smaller portions: overestimating their appetite is a mistake I make frequently; young kids, especially toddlers and preschoolers, have small stomachs. They require only a tablespoon or two of each dish. If they're still hungry, then dish out seconds. Giving too much food results in over-fullness or pressure to "clean your plate", which trains children to overeat.

- Switch to whole grains: many items are now available in a healthier, whole grain version - bagels, crackers, flour tortillas, even muffin mix. Kids usually don't even notice these changes. If they balk at grainy bread, there are several brands of "whole grain white" now available as well, although obviously these are more refined than true whole grain bread.

- Get rid of the junk! If it's not there, they can't beg for it. Place healthy snacks within reach - apples, oranges, yogurt (real yogurt - not the colored, sugar-filled kinds which are marketed directly to kids). If at all possible, leave the children at home when you shop. Besides the added time that it takes to haul them along, you will avoid the whining and guilt-tripping of their appeals for pricey items that are empty of nutritional value.

The most important thing to remember is that you are the parent, and it's up to you to give your children a healthy start in life by teaching them how to eat well and stay active at a stage in their lives when they are unable to make the best nutritional choices. Good luck and happy, healthy eating!

Correlations between family meals and psychosocial well-being among adolescents. Arch Pediatr Adolesc Med. 2004 Aug;158(8):792-6.