How to Teach Children Nutrition and Healthy Living
Most parents want the best for their children. Teaching them good nutrition and healthy living lasts a lifetime and can determine the quality of life they'll have as they grow into adulthood. Parents act as role models for their kids. If parents practice good habits, it's likely that the children will follow suit.
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Things You'll Need
- Variety of foods from all food groups
- Food labels (optional)
- Healthy cookbooks
- Exercise equipment for all family members (optional)
- Dietary Guidelines for Americans (optional)
Instructions
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Find out the caloric needs of each family member. Everyone has different needs depending on age, height, weight, gender and activity level. The USDA releases Dietary Guidelines for Americans as a reliable source for determining how many calories each person should consume. Check with your health care provider or a registered dietitian for specific guidelines relating to your family.
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Maintain a healthy weight as a parent. A child is more likely to be overweight if his parents are overweight. W. Stewart Agras and associates found that "a child with an overweight or obese parent had a 48.1% chance of becoming overweight or obese, whereas a child with normal weight parents had a 13.3% chance of becoming overweight or obese."
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Set a good example. Eat a variety of healthy foods . Watch portion sizes and don't overeat. Have a regular schedule for meal times. If you, as a parent, are doing these things, your child will probably do them, too.
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Allow your children to help you plan well-balanced meals by deciding what's on the menu, shopping at the grocery store and helping prepare the meal. Each step is an opportunity to teach your child about good nutrition. Include colorful foods when planning a meal.
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Teach your child how to read a label. The grocery store is an opportune place to do this. Show what a portion size is, where to find the number of calories in a food, the amount of fat, saturated fat, cholesterol, sodium, and vitamins and minerals. Teach your child how to choose fresh produce.
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Show your child how to cook. Broiling, baking, microwaving and boiling are healthier ways to cook, and will help a child maintain a good weight.
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Be active as a family. Go on family bike rides, hikes or walks, or play sports together. Check your local YMCA, recreation center or fitness club for classes and programs that cater to the entire family. By exercising together you motivate one another.
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Discuss the risks of alcohol, tobacco and drug use with your child when it's appropriate.
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Tips & Warnings
Don't focus too much on caloric intake. Concentrate on eating healthy foods in proper portion sizes and staying active.
References
Resources
- Photo Credit family image by Mat Hayward from Fotolia.com
