7 Tips to Get Kids to Eat Healthier

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

With school almost back in session, it is important for us to focus on nutrition for our children. From picky eaters to food allergies, there are numerous obstacles that get in the way of healthy eating. Here are some tips to help you avoid common mistakes and teach your kids healthy eating habits.

• Be patient. Young children are not always willing to try new foods. Keep introducing the new food as it may take several offerings before the child wants to eat it.
• Be a good role model. Eat with your child and let them help in preparation. If they help with the meal, they are more likely to want to eat it. Some activities your children can participate in are: wiping and setting the table, scoop or mash potatoes, peel fruits, help measure dry ingredients, and folding napkins.
• Do not force your child to eat or offer food as bribes or rewards. When foods are used to reward kids, they may start using food to cope with stress or other emotions. Offer praise and attention instead of food treats.
• Keep mealtime positive. Family meal time is a good time to teach appropriate dining behaviors that kids can use at restaurants like passing items, not talking with your mouth full and staying seated. You can remind them not to break rules, but keep tension down and save discipline for another time.
• Focus on each other and not the food. Let children take responsibility in plating their food. Allow children to eat until they are full. Try not to force the “one last bite” or clean plate method.
• Have family meals. Studies show that children who eat away from the table are less likely to choose nutritious foods and are more likely to do poorly in school.
• Don’t forget to plan snacks. Snacks are an important part of a child’s diet. Plan for your child to have two snacks a day. Make them healthful by including two food groups. An example would be low fat milk and chunks of banana.

There are also various school nutrition programs that are available. For more information, check out a great resource at http://www.fns.usda.gov/cnd/

Healthy Grocery Shopping

A key step for losing weight, keeping the weight off, and staying healthy is learning how to buy the right foods at the store.

Smart shopping
Avoid buying foods in bulk and shopping in warehouse-type stores if you can. Getting a good deal can lead to overeating. If you do buy large amounts of a food, divide it into smaller portion sizes and store what you will not use right away.

Know how to read food labels
Learn how to read the Nutrition Facts labels on food packages.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving.

Learn how to tell the difference between foods that are truly organic. Two words on labels that can be misleading are "natural" and "pure." See also: Reading food labels

Plan ahead
Before you buy food for the week, think about your schedule:

• When and where you will be eating over the next week?
• How much time will you have to cook?

Then, plan your meals before you shop. This can keep you from buying whatever foods look good to you, whether or not they are healthy.

Make a shopping list. Remember to take it with you, and promise yourself you will not buy things that are not on it.

Never go food shopping when you are hungry. You will make better choices if you shop after you have had a healthy meal or snack.

Be sure to check out our Weight Loss Health Guide for more information, resources, health and behavior assessments and other tools to help you learn more about how to lose and keep off excess weight.

Weight Loss Quick Tip: Dining Out

Dining out is part of our busy lives. Even though you need to be careful when you eat out, you can enjoy yourself and stay healthy.

If you know how to pick the right foods, you can go to almost any type of restaurant. Be aware that the portion sizes at many restaurants are very large.

Try to avoid fast-food restaurants. If you must eat fast food, try these tips to limit calories:

• Choose a place that broils or grills hamburgers, fish, and chicken for their sandwiches.
• Order only a sandwich. Avoid ordering the “value” or “combo” meal.
• Whether you have a sandwich, milkshake, or French fries, do not order large sizes.
• Order a salad instead of French fries.
• Pizza is okay, but limit yourself to only 1 or 2 slices. Replace some of the cheese with extra sauce or vegetables. Add a salad to your meal to help fill you up.

Be sure to check out our Weight Loss Health Guide for more information, resources and tools to help you learn more about how to lose and keep off excess weight.