Junk Food: How to Keep Your Kids Away from It

I went out with my sister and her two small children to a restaurant last week and I sat in wonder as she made the decision to leave the restaurant that served vegetables and meat to go to the closest fast food establishment to get a kids meal for her children. As we sat and ate healthy ingredients, they were slurping away on their milkshakes that had been intended on being the dessert portion of their meal. As we talked and ate, there was the occasional reminder from their mom that there were chicken strips to eat and warnings that the shake would be taken away if the child did not put it down to eat their food. Warnings of course that were ignored and consequences that were never acted upon. And as I sat there I wondered, how did my sister get to this point? I was amazed that she had "buckled" under the pressure of society, her children's desires, convenience. But I realized how easy it is to fall into this pattern. But it's not inevitable. There are ways to survive this culture without feeding your children processed, sugary, fat-filled foods, thus giving them the chance to establish healthy eaten habits into adulthood.

If you are a new mom, chances are you have thought a great deal about what to feed your child. From birth we are faced with the decision between breastfeeding and bottle feeding. Then as they age we must decide whether to feed our children packaged baby food, or mash up their food ourselves. But one thing is certain. No matter what you decide as a new mom you are concerned with the health and development of your children.

However, sometimes we as parents make mistakes that we learn to regret. It may begin with the crying toddler who we just want to make happy, so as a reward we give our child a treat full of sugar to calm them. Perhaps, they are particularly cranky and we find out that a bottle of juice works. We begin to believe that the only way to reward our children is by providing them with snacks in the car or bribing them in the store to behave so they can get some candy when its over. If this has happened to you, you are not alone. If you are looking for ways out of this cycle look no further.

You can change your kids eating habits no matter how old they are if you really want to. You control what comes into the house, thus what gets into their mouths. But you have to be serious and committed. If you are then it will be easy. Because let's face it. When kids get hungry enough, they will eat.

Tip #1 - Stop the juice

If you have small children who are still on the bottle or sippy cup stop giving them juice on a regular basis. Most bottled juices are glorified sugar water. No matter what the vitamin content, they are doing more harm than good. Especially if your baby is still using a bottle, juices can rot baby teeth if they are allowed to fall asleep with their bottle. Instead provide your children with water or milk only.

Tip #2 - Stop endless snacking

Be very firm on this issue. Eating is for meal time only with small healthy snacks in between only. Don't buy cookies, candy, chips or even fruit snacks to munch on in between meals. If the kid are hungry give them healthy options only. Fruit, nuts, or whole grains or vegetables. Snow Peas are sweet and crunchy. Carrots, celery, broccoli and cauliflower are also good raw snacks. Any fruit including bananas, oranges, apples and seasonal fruits are a great way to get vitamins and fiber in the diet. Plus they have natural sugars to satisfy the sweet tooth. Nuts and grains can be the perfect replacement for processed high carbohydrate snack foods like chips and crackers. Remember, if their options are limited and they are hungry, eventually they will eat the healthy food and learn to like it.

Tip #3 - Stop the fast-food cycle

I know how tempting it is to drive-thru your favorite fast-food establishment to get that inexpensive quick meal you know your kids are going to eat. Especially now with good prices soaring you want to get value for your hard-earned dollar. But french fries and burgers, chips and salami are not healthy. They are full of fat and empty calories. When you are on the go, pack sandwiches in a cooler instead. Use healthy whole grain breads and good lunch meat like trukey. Pile on the veggies like lettuce, tomatoe, onions, cucumbers, green peppers or whatever your kids like. Instead of chips bring along some nice green grapes or watermelon and top it off with ice cold bottles of water. You will save money in the end and the sugar and fat content alone you will be saving your children from digesting just one meal at Mickey D's will more than make up for the time it takes to plan to bring along your own food when you are out and about.

Tip #4 - Allow for special occasions

Keep sugar treats and candy to a minimum but don't ban them altogether. You need to have balance. If your children feel that something is completely banned they will rebel and start sneaking around by bartering with other students for their pizza at the lunch table. Explain and educate your children on the importance of eating healthy so they understand why you provide the foods you do, and then when there is a special occassion: bake a cake, give them ice cream, buy a candy bar at the movies. These types of allowances will make it bearable in a world that tempts and entices us to indulge in our desires on a regular basis. It will allow the children to develop good restraint because they know that in time they will get a treat. Just not all the time, everyday, whenever they want it.

Tip #5 - Be consistent

If you make a commitment to stick to this you need to be consistent and you need to follow the same eating habits as you are trying to foster in your children. Don't buckle under pressure. Especially if your children are a little older and used to getting their donuts, tropical punch and pretzles. Easing into a program like this is not recommended because the kids will always choose what they like to eat. Given the option of a hamburger or a turkey sandwich, they will choose the hamburger. That is the number one mistake made at most schools today. Is they offer food that is unhealthy along side food that is healthy and expect the children to make the right choice. They are children! They need adult guidance that helps them make the right choice by providing the right atmosphere that allows healthy habits to be fostered.

I know you can do it! You can break the cycle. Your children can and will eat healthy if you follow these guidelines! Don't let our society and our culture dictate what kind of eaters your children will be. You are their parent, take back control!