How to Develop Healthy Eating Habits for Our Children
By Dr. Howard Peiper, N.D
By teaching our children healthy eating habits, and modeling these behaviors in ourselves, we can help our children maintain a healthy weight, normal growth and a strong immune system. Also, the eating habits our children pick up when they are young will help them maintain a healthy lifestyle when they are adults.
Some of the most important aspects of healthy eating are portion control and cutting down on how much complex carbs (that converts to sugar) our children eat. Simple ways to reduce complex carbs intake in our children’s diet and promote a healthy weight include serving:
· Less pasta and rice
· Less bread and cereals
· More protein from chicken, turkey
· Reduce the amount of sugar sweetened drinks and salt
Other approaches we as parents can take to develop healthy eating habits in our children include:
Guide our family’s choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help our children learn how to make healthy food choices. Leave the unhealthy choices like soda and juice at the grocery store. Serve water with meals.
Encourage our children to eat slowly.A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, we need to ask our children to wait a few minutes to see if they are truly still hungry. This will give the brain time to register fullness.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Involve our children in food shopping and preparing meals. These activities will give us hints about our children’s food preferences, an opportunity to teach our children about nutrition, and provide our kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.
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Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be a part of a nutritious diet, without spoiling a child’s appetite at meal times. We need to make snacks as nutritious as possible, without depriving our children of occasional chips or cookies, especially at parties or other social events.
Discourage eating meals or snacks while watching TV.Try to eat only in designated areas of our home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.
Encourage our children to drink more water.Over consumption of sweetened drinks and sodas (even diet sodas) had been linked to increased rates of obesity in children.
Try not to use food to punish or reward our children. Withholding food as a punishment may lead children to worry that they will not get enough food. For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.
Make sure our children’s meals outside the home are balanced. Find out more about their school lunch program, or pack their lunch to include a variety of foods, Also, select healthier items when dining at restaurants.
For our “picky” eaters, there is an excellent all natural product from Americare.com called Super Fruity, that is an excellent source of antioxidants (which strengthens the immune system) that keeps them healthy.
About the Author:
Dr. Howard Peiper, N.D author,. nominated for a Pulitzer Prize, has written several popular books on nutrition and natural health.
Howard, nominated for a Pulitzer Prize, has written numerous books on nutrition and natural health including 12 best sellers.
Create a Miracle with Hexagonal Water
New Hope for Serious Diseases
The A.D.D. & A.D.H. Diet
Zeolite Nature's Heavy Metal Detoxifier
Viral Immunity with Humic Acid
The Secrets of Staying Young
Nutritional Leverage For Great Golf
All Natural High Performance Diet
Natural Solutions For Sexual Enhancement
Super Nutrition for Dogs and Cats
Books can be ordered at:
Safe Goods Publishing.
Dr. Peiper is co-host of the award winning Television show, Partners in Healing. They feature guest in the alternative healing field including such names as Harvey Diamond, Dr. John Upledger, Dr. Bernard Jensen, Gary Null and Dr. Marshall Mandell.