Raising Healthy Kids

Most parents want to raise their kids to be healthy. And most parents would agree that being healthy probably begins with good eating habits. But it's hard to know where to start sometimes. Mornings are so rushed with getting everyone ready for work and school that breakfast is a quick pop tart or cereal bar; and lunch is probably pizza or tacos at school (if not out of the snack and vending machines); dinner is something as quick as you can make it so the kids can get down to their homework, and hopefully something all the kids will eat and not whine about: burgers again, anyone?

I'm in the same boat. My girls are not even in school yet and you know what their favorite foods are? Chicken nuggets and hot dogs. I am smart enough to know that isn't teaching them how to eat and enjoy healthy foods. But often, in the interests of time and getting them to eat something to avoid the old blood sugar crash, I feed them what they like and will eat.

When I was a new mom, I came across an author, pediatrician, husband and father who I admired and whose advice I respected. That person was Dr. William Sears, who with his wife Martha Sears, wrote 12 books on parenting a gentler way. In recent years, Dr. Sears has become more involved in children's health issues from a nutritional standpoint. He, with his sons, James and Robert Sears, is now the co-author of a book called The Healthiest Kid in the Neighborhood.

Some of the advice in this article comes from Dr. Sears' recommendations. Practical advice is included because I'm like you, I want to know how eating healthier is going to work in my house.

Start with a healthy breakfast. We all know that, but healthy takes a backseat to time occasionally. Now it doesn't have to. With this smoothie, you and your kids will be ready to take on the day. You will need:
1 cup of milk (low-fat or skim)
½ cup oatmeal (those little packages of instant oatmeal work best)
frozen fruit (strawberries, blueberries, a mixture, whatever)
½ teaspoon vanilla
1 ½ teaspoon sugar
Blend until smooth and enjoy. This recipe makes two servings. You might also drop in a tablespoon or two of peanut butter if you enjoy a richer taste.

Shape your child's eating habits, don't force them. That means modeling good eating habits ourselves. Eat salad with dinner. Make sure fresh vegetables and fruits are available and prepared for snacks. Dr. Sears suggests in one of his parenting books that if you make healthy snacks available for your toddler and let him get them himself, he is more apt to eat them. Serve at least two vegetables with meals. Serve leaner meats. Take your child shopping with you, and discuss why turkey breast is nutritionally better than frozen pizza.

Frequent, small meals raise a healthier, leaner child with less moodiness due to blood sugar swings. Serving the right fats: avocado, flaxseed oil, nut butters, walnuts and almonds, olive oil, seeds, seafood, will feed your child's brain and make him more alert and healthier. Start on a process of helping your children to like these important, nutrient-dense foods essential to their health: avocados, kidney beans, blueberries, eggs, nuts, oatmeal, wild salmon, and spinach. The only way that I know of to get your children to eat the food they need is to serve it, and keep serving it, and letting them try it. It can take 15-25 tries before a new food becomes a favorite. So be patient, and remember to model: let them see you eating and enjoying healthy food, too.

Get active as a family. Don't embark on shape up programs, or get fit regimens if you want exercise to be a part of your children's lives. Come up with activities that you all can do together that get you moving. Raking leaves is one. Hiking can be another. Embarking on a daily walk around the block after dinner is a good idea. Starting a Frisbee tournament can be a fun way to add movement to your whole family's daily routine. And if your children are in a gymnastics, karate, or dance class, remember to compliment them on what their bodies can do, not how they stacked up against the competition.

So now I know what my challenge is: to trade those chicken nuggets for eggs or fish; and substitute beans or nuts for the hot dogs. And serve both with enticing vegetables. What will be your challenge?