WSVN — Getting kids to reach for an apple instead of a candy bar isn’t an easy task, but don’t despair, parents! There are things you can do right now to change those bad habits. The Nightteam’s Lynn Martinez has tricks to get kids to eat healthier in The List.
Ah, the love of sweets. It starts when we’re babies.
Cecilia Rokusek: "Getting kids to eat healthy has been a centuries-old problem."
Nova Southeastern University nutritionist Cecilia Rokusek says cookies, cakes and candies are usually introduced to kids at an early age.
Cecilia Rokusek: "Children’s food habits, about 80 to 90 percent of them, are formed before they’re 5 years old."
And bad eating habits can stick with kids as they grow. So, how can you get your little one to make healthier choices?
#1: HAVE THEM MAKE THEIR OWN SNACKS
Cecilia Rokusek: "Children like to use their hands, and they want to be creative."
Let kids use a cookie cutter to make fun shapes out of whole wheat bread, then dress up a boring peanut butter and jelly sandwich with pretzels for ears and strawberries for feet!
Cecilia Rokusek: "They’ll know what they like, and they’ll try new things, too."
#2: TAKE KIDS FOOD SHOPPING
Cecilia Rokusek: "Show them different meats, show them the fruits and vegetables."
Cecilia says, as kids get older, teach them how to read food labels.
#3: GIVE THEM AN ASSIGNMENT AT MEALTIME
Cecilia Rokusek: "One week they might set the table, one week they might wash the vegetables."
Next could be a tough one for parents.
#4: DON’T USE SWEETS AS A REWARD
Cecilia Rokusek: "If you’re a good little girl or boy, you’ll get a piece of candy, and we tend to not say we’ll give you an apple or a banana."
And that brings us to number five.
#5: KIDS CAN STILL GET THEIR JUST DESSERTS
But instead of high-sugar treats, Cecilia says, try sugar-free ice cream with fruit.
Cecilia Rokusek: "Put some strawberries on it, some bananas are good on it. Yum."
Whether it’s dessert or a snack:
#6: KEEP PORTION SIZE IN MIND
Cecilia Rokusek: "You can buy the different types of plastic bags that are one-serving size."
#7: LET KIDS GRAZE ON THE GOOD STUFF
Cecilia Rokusek: "Always have a fruit bowl sitting out, whether it’s strawberries, cherries, watermelon."
Remember, Mom and Dad, all it takes to create healthier habits is a little planning and a lot of love.
Nuts like almonds or walnuts, even string cheese, make great snacks.
FOR MORE INFORMATION:
Cecilia F. Rokusek, Ed.D., R.D.
http://osteopathic.nova.edu/ms-nutrition/index.html
E-mail: rokusek@nova.edu