arizonamoms.com
Jun. 16 2008 12:00 am
Getting your child to eat an apple or celery, instead of cookies or chips, can be a battle. But parents are making strides to correct poor eating habits, according to a recent survey by market research firm NPD Group.
The top snack for kids age 6 and younger is now fruit, not cookies. And more kids are saying no to cake, ice cream and soft drinks, according to the survey.
"My kids aren't perfect eaters, but I do think they have healthy diets for the most part," said Renee Bennett, a Mesa mother of two, ages 1 and 3. "The easiest way for me to get my kids to eat right is to just not have the junk foods around."
But it's not easy building good habits. "It's an ongoing challenge, even into adulthood," said Linda Newman of Gilbert, who's raised four kids. Her youngest is 14.
Here are 10 tips for more healthful eating from Mandi Turner, a clinical dietitian for Banner Children's Hospital at Banner Desert Medical Center:
Breakfast is best: Eating a healthful breakfast will help kids stay energized. To boost attention span and memory, serve foods with whole grains, protein and fiber, such as oatmeal, fruit, cereal and granola bars.
Variety is the spice of lunch: It's easy for lunches to get boring, so mix it up. Be sure to include an item from each food group.
Have fruits and veggies handy: Help kids eat more by keeping fruits and vegetables pre-sliced, in sight and easy for kids to get to. If buying canned fruit, make sure it's in light syrup and rinse it before serving. Don't stress if your kids eat fruit and veggies only with dips such as ranch, peanut butter or caramel, but use non-fat or low-fat ones and limit them to one serving.
Watch what you drink: Try to have your kids drink several 8-ounce servings of water per day. If kids complain that water is boring, try flavored drinks that don't contain sugar, carbohydrates or carbonation. Limit juice to 6 ounces a day. Opt for 100 percent fruit juice.
Don't forget fish: It offers lean protein and contains omega-3 and omega-6 fatty acids, essential nutrients. Kids need two to three servings weekly. For school lunches, pick up tuna or salmon ready to eat.
Try, try and try again: Studies suggest it takes 10 tries before taste buds acquire a taste for something. So serve foods different ways.
Be a role model: If you eat well and provide nutritious foods, your kids will be likely to do the same as adults.
Make it a 20-minute meal: Slow down by talking at the table. If kids want a second helping after 20 minutes, encourage them to get more fruits or vegetables.
Choose vitamins with minerals: Read the label, as vitamins come in many forms. Beware of vitamins that look too much like candy.
Get kids involved in meals: Kids who help pick out groceries and prepare the meal are more likely to eat healthfully. Also, check out www.mypyramid.gov to learn about the new food pyramid.
