Healthy Meals and Happy Snackers

Eating habits are shaped early in life. Research shows that food preferences formed during the early years often continue into adulthood (Birch, 1987). Healthy habits that carry into adulthood can decrease the risk of chronic disease. Anemia, obesity, dental caries, and growth retardation are nutritional concerns for preschoolers to which society should attend, as it is more effective to teach children good nutritional habits early than to change the status of their health in later years (St. Pierre, 1982).

Why Promote Good Nutrition?

Helping your young child to learn about and practice good nutrition is important for the following reasons, according to the 2006 National Dairy Council:

Handling Picky Eaters

If managing your child’s nutrition is driving you to distraction, you are not alone. Children's nutrition worries many families. But even the pickiest eaters can get the nutrition they need. Young children become picky eaters for many different reasons. If you understand what is behind the attitude, you will feel less frustrated and can find coping strategies. Consider the following reasons and suggestions for change offered by the Mayo Clinic.

Reasons for picky eaters:

Slower growth reduces appetite. After age two, your child’s growth slows; he or she gains only four to five pounds each year between ages two and five. Young children eat only when they are hungry. Your job is to provide several types of nutritious foods at every meal and snack time and to help guide your child to make good choices based on your suggestions and modeling.
Small stomachs hold less food. Your young child's stomach is only about the size of his or her fist, so small, frequent feedings work best. It is helpful to prohibit snacking an hour before meal time, limit liquids that fill children up, and avoid high-sugar juices.

Suggestions for change:

Control food amounts. Provide only small portions of each food item (about one tablespoon for each year of age). It's better to have your child finish what is on the plate and ask for more than to waste food. Don’t force your child to clean his or her plate
Introduced new foods in interesting ways. Start small with little bits. Talk about the color, shape, texture, and aroma of new foods, not whether they taste good. Allow your child to investigate by touching, smelling, and taking tiny bits in and out of his or her mouth. Cut solid foods into interesting shapes using cookie cutters, or serve dipping sauce with a new vegetable. Let your child help select a new fruit or vegetable in the grocery store. Be sensitive to flavors that are too spicy and to serving food that is too hot or too cold.
Mix and un-mix foods. Add vegetables to familiar foods such as broccoli to macaroni and cheese and peas or carrots to mashed potatoes. Mix grated carrots and zucchini in meatloaf, muffins, and soups. Some children would rather "un-mix" foods, starting with a salad or other mix and eating each item separately.
Stick to a routine. Serve meals and snacks at the same time every day. Avoid distraction by turning off the TV and keeping toys away from the table.
Avoid sending the wrong message. Don't use bribery to get children to eat, such as withholding dessert. This sends the message that dessert is best or that eating healthful foods is an unpleasant experience that your child must endure if he or she wants a reward.

Making the Most of Meals and Snacks

It is important to keep in mind certain guidelines regarding nutrition. As a rule, try to eliminate or restrict high-sugar, high fat, and highly processed foods and beverages and to instead offer tasty, wholesome snacks. The Food Guide Pyramid is a helpful outline of what a young child should eat each day. It’s not a rigid prescription but a general guide that lets you choose a healthful plan for eating (Kendell and Puck). Using the food pyramid with preschool children will ensure that they are getting a variety of foods and the right amount from each food group.

Snacks can be a good way to supplement meals with extra nutrients, so it is important to plan your snacks wisely and time them about two to three hours before meals. Choose snack foods that represent at least two food groups as well as a mix of nutrients.

Nutritious snack ideas include:

English muffin pizzas with slices of tomato or mushrooms.
waffles topped with fresh seasonal fruit
tortillas with beans
yogurt and fruit topped with cereal
trail mix made with granola, dried fruits, nuts, or sunflower seeds.
fruit-flavored yogurt spread on graham crackers and frozen into "sandwiches" (Dean, 1998).

Be a Good Role Model

Parents are the most important influence in a child’s life. Children learn by example. Your child will watch and imitate you and look up to you for examples of proper behavior. Just as children pick up positive habits—such as saying please and thank you—they also pick up attitudes about food (Klesges et al., 1991). As a role model, you must monitor your own behavior so your child will develop healthy attitudes toward eating.

Take a moment to examine your food behaviors by answering these questions.

Do you snack all day long?
Do you eat in front of the TV?
Do you eat whenever you are bored or under stress?
Do you eat dessert at every meal?
Do you skip breakfast?
Do you have sodas rather than milk at meals?
Do you diet a lot and have a fear of food?

If you answered yes to several of these questions, your eating habits are likely sending unhealthy messages to your child about food.

Is it time for a change? You can focus on ways to set a good example. Eat and prepare food with your children often, and reinforce good eating habits at family meals. Keep in mind that meals eaten at home are in general more balanced and lower in calories than those eaten out.

According to the USDA, making healthy choices today that fit your family’s lifestyle will give you the energy and the health to enjoy your family for years to come. Be sensible and flexible in making food choices, be adventurous by expanding your tastes, and be active with your family every day.

References

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