Healthy eating habits as a child can prevent
adult health problems:
Practical Parenting For Toddlers
According to recent studies by the U.S. Department of Education (USDA) and the National Center for Health Statistics, only 24 percent of children ages two to five and only six percent of teens ages 13 to 18 have a good diet. This has contributed to the rise of obesity rates in children over the last 30 years and may be linked to certain health problems as adults.
“American children tend to drink less milk and eat less fruit and vegetables, preferring soda and junk food instead,” says Mary Valentine, pediatrician at Clark Memorial Hospital. “A poor diet in the early stages of childhood can lead to obesity and other major health problems as adults.”
| A good diet is defined by the USDA as plenty of grains, fruits,
vegetables, and a certain amount of dairy, meat, or meat substitutes, such as beans or
tofu. “Developing healthy eating habits at an early age can also decrease your child’s risk of serious illnesses, such as heart disease, osteoporosis, cancer, and stroke later in life,” explains Valentine. According to the USDA, children between the ages of two and five should have four to five servings of breads, cereals, rice, or pasta; two or more servings of vegetables; two or more servings of fruit; three to four servings of dairy products; and two to three servings of meat, fish, poultry, and legumes, such as beans. |
 |
“Fiber at this age can reduce the chances of heart disease and cancer as an adult,” says Valentine. “Oat or wheat bran, salads, and legumes, such as chickpeas, lentils, and kidney beans are all good sources of dietary fiber.”
Calcium intake is also very important at this age in order to prevent osteoporosis as an adult. Children ages one to three require 500 milligrams of calcium each day, children ages four to eight require eight milligrams, and children over the age of eight require 1,300 milligrams.
So what do you do when your child only wants to eat chicken nuggets?
“A parent’s job is to provide healthy food for their children, not make their children eat,” says Valentine. “Using a little imagination, planning, and a lot of patience can encourage a picky eater to try something nutritious.
Cutting foods various fun shapes or putting smiley faces on casseroles or omelettes can make eating fun, but be careful that they do not expect this at every meal.
Letting your child help plan meals and lunches by choosing at least one of his or her favorite foods per meal can make dinner or lunch interesting. However, you should avoid making “special” dinners for picky eaters.
|
“Don’t let your child go hungry, but don’t let him or her
ruin the meal for everyone else,” say Valentine. “If your child does not like
the main course, let him or her eat something in the meal he or she does like.” Breakfast can be a particularly trying time. If your child has trouble eating in the morning, try offering foods that you know he or she likes. For instance, if your child prefers macaroni and cheese or pizza, then serve them in the morning. “Traditional” breakfast foods do not have to be served. |
What about the child who begs for a cookie or soda?
Sugary foods are very bad in a child’s diet, though every child is attracted to sweets. The occasional sweet is okay as long as the child understands that it is a “once-in-a-while snack.” Parents can also cut sugar intake by diluting sugary cereals with low-sugar, whole grain cereals, substituting fruit juices for sugar in recipes, or serving healthful snacks, such as cheese sticks, raisins, fruit, or graham crackers.
“Caffeine should be avoided in a child’s diet,” says Valentine. “Caffeine is a stimulant and will interfere with your child’s concentration and ability to sleep.”
What about the child with allergies or special dietary needs?
If your child has allergies, a physician can assist you in finding food alternatives for your child. In addition, you should discuss a vitamin supplement with your child’s pediatrician. Make sure that vitamins are never left within a child’s reach since over dosage can be extremely harmful.
“Getting children to eat healthy is sometimes not easy,” says Valentine. “The important thing is not to let food and eating become a focus of tension between you and your child. It is normal for a child to skip the occasional meal or go through a phase where he or she will only eat one type of food. A good sense of humor, patience, and persistence will help your child learn healthy eating habits.”
For more information on practical parenting or to attend one of the Practical Parenting Classes at Clark Memorial Hospital, please call 283-2405.
About Us • Vital Stats • Services • Emergency
Staff • Calendar • Contacts • News
Births • Gift Shop • Careers • Links
HOME