It is our responsibility as parents to start developing good habits for our children in all aspects of life. Nutrition is no different. We need to start building a solid foundation of habits that lead to higher levels of performance and health. Below I have put together a few simple tips that you can use immediately to get your kids eating better.
1. Breakfast. A good breakfast includes eggs, cheese, meat, whole wheat toast or English muffin, juice (100% variety) and some water. Note that a good breakfast does NOT include Pop Tarts, Cereal, Toaster Strudels, Donuts, Muffins, or any other processed garbage. This tip is Number 1 for a reason. We need to start getting our children used to eating a large healthy breakfast.
2. More water, less sugary crap. We need to get them used to drinking water as the main beverage. Read the labels of Pepsi or Coke. Do you think it is a good idea to have them downing that much sugar?
3. Less Drive Thru. This goes for all drive thru. If you can get it at a drive thru, you probably don't want it in your body, or your child's. If you are in a pinch for time, go to a sub shop and order something that looks like grilled chicken or a steak wrap, accompanied by a small bag of chips and some water.
4. Fruits and Vegetables. Try and find a couple of each that your kids like and start putting them in lunches and dinners immediately. Don't send a granola bar to school, send a baggy of fresh berries or an apple.
5. Home cooked meals. These should make up the majority of the kids' diet. This is where they will get the most nutrients that will fuel their active lives. Don’t have time to cook every night? Buy some Tupperware and precook meals on the nights you do have time.
6. Candy Bars. Candy bars are filled with crap. If kids really like them, try to trade them for Cliff Bars or Betty Lou’s products. These things are delicious, are made from mostly organic ingredients, and would be a much better snack.
7. Meal Size. Kids are at an important age where portion control is crucial. They shouldn't be eating until they cannot move; this only cements the habits of overeating in the future, and furthers the American obesity concerns. Teach them to eat until satisfied, not stuffed. I hate seeing obese kids; it is usually not their fault.
8. Don't become a food Nazi. Just because I have given you these tips doesn't mean you need to withhold everything and restrict their diets. Use them as guidelines and remember that they are still kids. What is going overboard? Drive thru more than once every 10 days is not good, but neither is counting their calories or grams of protein consumed. Find a happy medium and start building good habits.
9. Remember you are the person doing the shopping, what you stock the cupboards with is what they will consume.
