Healthy eating habits for your child

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BY teaching your children healthy eating habits, and modeling these behaviors in yourself, you can help your children maintain a healthy weight and normal growth. Also, the eating habits your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.
Your child’s health care provider can evaluate your child’s weight and growth and let you know if your child needs to lose or gain weight or if any dietary changes need to be made.
Some of the most important aspects of healthy eating are portion control and cutting down on how much fat and sugar your child eats or drinks. Simple ways to reduce fat intake in your child’s diet and promote a healthy weight include serving:
If you are unsure about how to select and prepare a variety of foods for your family, consult a registered dietitian for nutrition counseling.
It is important that you do not place your overweight child(ren) on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.
Other approaches parents can take to develop healthy eating habits in their children include:
Guide your family’s choices rather than dictate foods. Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices. Leave the unhealthy choices like chips, soda, and juice at the grocery store. Serve water with meals.
Encourage your children to eat slowly. A child can detect hunger and fullness better when they eat slowly. Before offering a second helping or serving, ask your child to wait at least 15 minutes to see if they are truly still hungry. This will give the brain time to register fullness. Also, that second helping should be much smaller than the first.
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 your children in food shopping and preparing meals. These activities will give you hints about your children’s food preferences, an opportunity to teach your children about nutrition, and provide your kids with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.
Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child’s appetite at meal times.

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