Healthy Eating, Family-Style

Posted: Feb. 1, 2005

As a parent, you know you have an important responsibility to buy healthy groceries and serve nutritious food to your growing children. Here are some ideas to overcome obstacles that can make this a challenge.

Start by establishing a routine, even if it is difficult at first. This means a set time for breakfast, lunch, dinner and snacks. Once you have a routine for meals and snacks, meal times are more relaxed. Most children are happier on a schedule and become hungry at regular times.

So, be consistent! Children need a meal routine just like they need a bedtime routine. Plan for three meals and two snacks each day. Serve a vegetable or fruit at every meal. Fruits and vegetables are great for snacking too.

Instead of rewarding your child with food, reward them with attention (hugs, kisses and smiles) and playful activities.

Money-saving ideas for better health

• Avoid arguments about high-fat, high-sugar foods by not bringing them into the house. Leave the candy, soft drinks, chips and cookies at the store.
  For the price of a large bag of chips and box of cookies you can buy the items below:
  2 pounds of apples
  1 pound of bananas
  1 pound of carrots
  3 pounds of potatoes
• Serve water when your child is thirsty. Water is cheap and healthy.
• Tired of hearing your children beg for sugary, high-fat foods? They may be influenced by too many commercials. Limit the amount of time your children watch TV to less than two hours a day.
• Find fun activities to do inside and outside your home: play hopscotch, jump rope, walk the dog, play hide-and-seek or build an obstacle course in the hall.

Eat at home
Part of having a healthy family includes spending time together. The family meal is a great way for everyone to get together.

To serve a healthy and balanced meal at home, choose a variety of foods from several food groups. Children need to eat a variety of different foods every day.

• Serving meals at home requires planning. Before you do your shopping, sit down and plan your meals for the week. Make a list of all the ingredients you'll need to prepare healthy, balanced meals. When you want dinner on the table fast, your menu is already planned and the ingredients are right on hand.
• Make sure to always include low-fat or non-fat dairy products, fruit and vegetables.
• Simplify your schedule for a better quality of life. Say no to lessons, teams and commitments that don't interest you or your child. If you or your child are feeling overwhelmed, consider limiting the number of organized activities your child participates in.
• An easy way to get children to try new foods is to get them involved in meals. Have your children help cook and select recipes.

Source: Centers for Disease Control and Prevention

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