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Tips from a Trainer on Keeping Kids Healthy

by The Next Family October 16, 2013

By: Susan Howard

veggies

This is my tater tot series part two, furthering the inquiry about how to keep your child at a healthy weight and give them habits for years to come.

Never tell your child to eat everything on their plate.

Teach them to listen to their body’s natural cues of hunger and fullness.  Let them be in charge of taking inventory as much as possible.

Fill their plates with tons of colorful nutritious options and then let them decide how much of what they eat.  Our pediatrician, Dr. Liddy, told us kids will self regulate if given the chance.  Isn’t that what you ultimately want?

When they are out of the house you aren’t going to be there telling them to finish their veggies.  (Unless they are still in the house after college, which seems common these days, but is a different story.)

Teach them about what food does.  Brandy is tireless in explaining that protein builds your muscles, milk helps your bones get strong, carbohydrates gives you energy and veggies help give you vitamins to see, and keep you feeling good.  It doesn’t have to be too complex simple stuff like that broccoli has fiber in it so you can poop.  Then they understand what a balanced diet is and why they need it.

Take them to local farmers markets, farms, and berry picking spots.  Teach them that food doesn’t come from a package, it comes from the ground or a pasture.  Allow your children to have a connection with what real food is.  No it’s not in a Twinkie wrapper.

Plant a garden, herbs is an easy one to start with, and let them help.  My daughter loves dirt and worms and being a little pioneer toddler, she’s a regular Laura Engles. She also now loves basil, parsley, and rosemary, and can pick it right off the vine.

Cook with your kids.  Start with something easy that involves a lot of stirring and pouring.  There is a fun recipe that is basically penne pasta, veggies and cheese in a muffin tin, super easy pasta muffins.

Make healthy foods flavorful.  Take a cooking class, buy a new cookbook, watch the Food Network.  If your kids aren’t eating it, up your game.

Limit excessive television watching.  One of my clients just told me her house rule, if the sun is out no television.  I like that because it seems to encourage kids to take on the day be active.

Inquire about the hot lunch program at your school.  Be involved and try link fresh produce with the cafeteria.  It is a battle worth fighting for.

 

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