Getting Started

• While the importance of good nutrition is probably at the top of your mind, finding a balance between healthy eating and the demands of a busy schedule can be a challenge. Time is scarce. Between soccer games, drama practice and school, you struggle just to be sure your kids are fed, let alone to find time to think about good nutrition. As a result, you may fall back on the tried-and-true kid favorites like hot dogs, chicken nuggets, pizza and macaroni and cheese. While these foods are satisfying and filling, they are not your only options when it comes to feeding your kids.
  
  But before you jump in and completely overhaul your child's eating patterns, take some time to find out what healthy foods your child already enjoys. For instance, does your daughter love to pick the cucumbers out of your salad? Does your son devour his strawberries as soon as he sits down? Take note of these healthy foods your child is already eating and start there. Be sure to incorporate these favorites frequently. Meanwhile, gradually phase out unhealthy choices, replacing them with healthy ones your child will eat. Experiment and see what your child likes. Be sensitive to his or her preferences. Forcing a child to eat tuna when it makes him gag will be counterproductive.
  
  

Incorporating Good Nutrition into Everyday Life

• At least half the battle in getting your kids to eat right involves getting them excited about healthy foods. One way to accomplish this task is to get them involved. For instance, take them along to the grocery store. Allow them to pick out the fruits and vegetables. Teach them how to tell if a melon is ripe, what color bananas should be when purchased and how to select tomatoes. As you shop, talk about the important nutrients in each item and teach your children to read food labels. For instance, point out that oranges are a good source of vitamin C and that broccoli has calcium. Show them how much sugar is in their favorite cereal. At home, involve your kids in meal preparation. Kids get excited about eating something they have prepared.
  
  Introduce new foods a couple of times a week. Balance the new foods with their healthy favorites, so your kids won't become frustrated. Too much change too soon will defeat your purposes. Ask your child to sample new foods, but don't nag. Respect their preferences and do not force your children to eat something just because it is good for them. Just like you, there are foods your child may never care for.
  
  Finally, remember that as parents you get to decide which foods to buy and when to serve them. Your job is to be sure that your pantry and your refrigerator are stocked with healthy options. Choose healthy items with a proven track record. Meanwhile, allow your kids to choose what they will eat or whether to eat all. At first, this can feel a little overly permissive, but if you are primarily offering healthy choices, your kids will only be selecting nutritionally sound foods.
  
  

Nutrition Rules to Live By

• The goal is to help your child develop a healthy attitude toward food. Eating should be viewed as a natural response to hunger, and meals should be a pleasant social experience. Following are some tips to instill this mindset:
  
  •Emphasize the importance of breakfast. Skipping breakfast causes poor school performance. Meanwhile, kids who eat a healthy breakfast often have sufficient vitamin and mineral levels.
  •Offer small portions, and provide seconds only if your child asks for them.
  •Avoid using food as a reward for good behavior. When foods are used to show affection or as a reward, kids may turn to food to cope with stressful emotions. Offer hugs and praise instead of treats.
  •Drop out of the "clean plate club" -- allow your children to stop eating when they are full. They need to learn to listen to their bodies' cues that they are full.
  •Stress the importance of healthy snacks like fresh fruit, cheese, whole-grain pretzels, hard-boiled eggs and raw vegetables instead of sugary snacks, soft drinks, candy, cookies and greasy foods.
  •Allow occasional treats to prevent your children from feeling deprived. The goal is not to remove treats forever but to prevent overindulgence.
  •Make sure your children are truly hungry when they ask for food. Eating because of boredom or simply because they are watching TV is a trap you should help them avoid.
  •Encourage eating meals and snacks at the table rather than while playing, studying or watching TV. This prevents unconscious eating, in which your child continues to eat long past their body's cues that they are full. Additionally, the American Academy of Pediatrics reports that children who watch TV more than 22 hours per week have a greater tendency toward obesity.
  •Don't worry if your child's food intake is inconsistent. Just like you, some days your child will be hungrier than others. Allow your child the freedom to choose how much to eat.
  •Try to eat together as a family at least one meal a day. If schedules do not permit, try to have dinner together a couple of nights per week. Like other forms of parental involvement, eating together as a family helps prevent behavioral issues and provides structure and security in a hectic world.