Did you know that 14.7 million children and adolescents between the ages of 2-19 years are obese in the U.S.? The obesity epidemic in the United States is a huge problem and children are greatly affected just as much as adults are. Although, there is a lot that we can do as parents, caregivers, educators, etc. to prevent childhood overweight and obesity from increasing. Research shown that early nutritional education improved children's BMI and was a key component in the prevention of obesity. Teaching kids healthy food habits at a young age is greatly effective in maintaining a child's health. Let's start teaching kids good nutrition!

Building a Balanced Plate 

So, what does “healthy eating” look like? You want to focus on a balanced meal plate consisting of a good source of protein, carbohydrates, and healthy fat. Nutrient-dense foods are those that are rich in vitamins, minerals, and antioxidants while being low in added sugar, saturated fats, and sodium. In addition to the three main macronutrient groups, dietary subgroups include vegetables, fruits, seafood, beans, lentils, whole grains, eggs, peas, unsalted nuts, dairy products, and lean meats and poultry. Try to incorporate foods from each subgroup throughout the day to follow a balanced, nutrient-dense diet. 

Teaching good nutrition tips to kids is the first step. Use friendly language to help kids understand that are certain foods that contain vitamins and minerals that help them grow strong, and feel good. Instead of saying things like “foods rich in protein contain important nutrients and amino acids needed by every cell in your body”, try “your hamburger has protein which can help you grow big and strong”. 

Prepare Foods Differently 

If your child doesn’t like sweet mashed potatoes, try making sweet potato fries in the oven with a little salt and pepper. Maybe steamed broccoli isn’t a hit but cooking them in the oven with some olive oil and seasonings are more enjoyed. You can even simply serve their snack on a fun, colorful plate to make snack time more enjoyable. Experiment with cooking vegetables in different ways and see which one is a favorite! 

Avoid Food Labeling 

It’s important not to label foods as “good” or “bad” foods. When we do this, kids may often think that they are good or bad when they eat them. We want to avoid making kids feel like they’re doing something wrong when they have a cookie or think something is wrong with them for wanting a cookie. Kids, just like adults, should enjoy every bite of that cookie and feel joyful while they are eating it. Food labeling may also lead to restrictive eating patterns or under eating which can result in dieting early on in life. It’s also possible that food labeling can have an opposite effect and causes kids to overindulge in the “bad” foods when their parents aren’t around which can lead to bingeing. We want kids to have food freedom and allow them to make their own choices, while teaching them helpful habits along the way. 

Set a Good Example

I always wondered why there is a kid's menu consisting of chicken nuggets, french fries, and mac and cheese, and then an “adult” menu full of different nutritious food options. 

Kids are like sponges and observe everything around them, which is why we want to set a good example for them. Children learn first by watching you. When they see us eating nutritious foods, they are more likely to want to eat them as well. Try to serve your child the same meal that you prepare for yourself just in smaller portions. It is also important to eat meals with them and have them eat what you are eating. 

When unhealthy food habits are shown at home, they are more likely to make similar, unhealthy choices when they get older. Teaching kids good nutrition starts with you!

Include Them in Food Shopping

 The more exposed a kid is to certain foods, the more likely they are to be interested and want to try them. Many kids enjoy going food shopping so bringing them along and having them pick out the food that’s on your grocery list can be fun and a great learning experience. You can also take them to the local farm and have them see where vegetables and fruits are grown. This can be a fun activity for the both of you and may pique their interest in these types of foods. Allow them to explore all the colors and shapes and have them pick out their own vegetables that appeal to them. 

Smart Snacking 

“Can I have a snack?” We commonly hear kids saying this at least once a day. When we think of healthy eating habits we tend to focus on breakfast, lunch, and dinner. Although, snacks make up 27% of a child's total daily calorie intake. The majority of these snacks lack nutrients, are calorically dense and high in sugar. Additionally, many kids do not consume enough protein each day, with one in seven school-aged kids who don’t consume enough daily protein. Protein is critical for the development and growth of kids as well as contributing to their mental health. Deficiency in protein can cause symptoms such as fatigue, stunted growth, difficulty concentrating, and a weakened immune system. 

Snacks are a great way to provide extra protein. Swap the sugary juices for milk, which also is a source of vitamin D and calcium. Another way to increase protein is by adding nut butter to smoothies and toast for kids without food allergies. Also, involving kids in preparing their snacks is a great way to encourage them to eat new foods. Have them get out the ingredients from the pantry, or put peanut butter on their apple slices. It could be a fun activity for you to do together and they will feel proud of what they made. Here are some other easy snack ideas to try:

• Hard-boiled egg
• Greek yogurt
• Whole-grain crackers with cheese
• Edamame
• Cottage cheese with berries
• Celery or carrot sticks with hummus
• Popcorn

The Bottom Line

Helping to teach kids good nutrition habits will enable them to make positive food choices later in life. Through good food practices at home, including children in food shopping and prep, they will become more interested in what’s on their plate and willing to try new foods. This will ultimately help them live a healthier and happier life. If you need extra nutrition advice that you can pass along to your little ones, connect with a Vessel nutritionist today!

Which one of these nutrition tips for children was your favorite?