7 Ways to Improve Your Child's Eating Habits

More children in today's society have developed bad eating habits and are overweight. Health professionals are noticing a trend in chronic illnesses developing in young adults who have practiced these unhealthy eating patterns during their entire childhood. Most of these children have an increased risk for a host of health problems, such as diabetes and heart disease. To help eliminate these dangerous trends, the American Academy of Pediatrics (AAP) and the American Heart Association (AHA) are urging parents to adopt healthier diet plans for their children.

The dietary recommendations focus on nutritious food choices and the need to balance caloric intake with exercise. The agencies also emphasize the importance of teaching children healthy eating and exercise habits early in life.

We will discuss seven ways parents can help improve their child's diet. By following these healthy eating patterns and implementing an exercise regimen for your child, there will be a better chance for your child's future health prospects.

1. Lower the amount of sugar your child consumes. Watch out for added sugars, including those found in sweetened drinks and juices. Eliminate candy and desserts from your child's diet if possible. The American Family Physician and Circulation states that more than 60% of toddlers are eating baked desserts and 20% eat candy by the age of two. By 9 to 11 months, some infants have had sweetened beverages, and nearly half are drinking sugary drinks by the age of two. Soft drinks should definitely be eliminated. They are a huge source of excess calories and high sugar content. And, fruit juice should be limited.

2. Serve fruits and vegetables at every meal for your child. Many young children are not receiving nutrient-rich fruits and vegetables in their diets. The American Heart Association recommends your child receives at least 4-6 servings of vegetables and fruits each day.

3. Serve your child lean or reduced-fat meats. If you do buy any meat that has fat on it, then cut the fat off of the meat before cooking.

4. Remove the skin from poultry before cooking and serving to your child. There is a vast amount of excess fat found in the skin of poultry. Also, try baking or grilling your poultry instead of frying it.

5. Served baked or grilled fish at least twice a week. Fish contains a high source of protein and is very healthy for people of all ages. Your child will receive a high amount of nutrients when consuming fish in their diet.

6. Make sure to use unsaturated oils like canola oil instead of butter and solid margarines.

7. Keep a variety of nutritious and appealing snacks around. Any type of fruit or vegetables would serve as great snacks for your child.

The recommended daily calorie intake stated by The American Academy of Pediatrics is 900 for one year olds and 1,000 for children ages two to three. Calorie recommendations for older children take gender into account:

* ages four to eight - 1,2000 for girls and 1,4000 for boys.
* ages 9 to 13 - 1,600 for girls and 1,800 for boys.
* ages 14 to 18 - 1,800 for girls and 2,200 for boys.

These calorie recommendations are based on a sedentary lifestyle. Children who are more active may well need more calories to meet their energy demands and to ensure normal growth.

Other recommendations are to follow portion sizes indicated on food labels; limit cheese and cream sauces; choose low-sugar, low-sodium cereals, soups and other prepared foods; look for whole grain ingredient in breads and cereals; and try occasional meatless meals based on beans or soy products.