10 tips for healthful eating

Mandi Turner
Special for arizonamoms.com
Sep. 20 2007 10:57 am

Anytime is a good time to get the kids into a healthy routine. From breakfast and packing school lunches to after-school snacks, here are few important reminders to keep nutrition one of your priorities.

Breakfast is best

Breakfast is the most important meal of the day. Eating a nutritious breakfast will kick-start your metabolism and help you stay energized and focused. In addition, breakfast should be the biggest meal of the day because you have all day to burn it off. Don't deprive your kids of a healthy start if you are running late - just remember that any breakfast is better than no breakfast. To boost their concentration, attention span and memory, give your kids foods that contain whole grains, protein and fiber like oatmeal, fruit, cereal and granola bars.

Variety is the spice of lunch

It is easy for a packed lunch to get boring, so mix it up! Instead of regular sandwich bread, switch it up with pitas, wraps or bagels. Try a tuna salad with crackers or soup. Be sure to include an item from each food group and pack at least one vegetable. Try salad with low-fat dressing, fruit and cottage cheese or fun vegetables such as carrots, celery, cucumber slices or baby tomatoes.

Eat more fruits and vegetables

Kids still don't eat enough fruits and veggies. It is best to buy them fresh and keep them pre-sliced, in sight and easy for kids to get to. If you purchase canned fruit, check the label to make sure it is in light syrup and if possible rinse it before serving. Don't feel bad if your kids will eat fruit and veggies only with dips such as ranch, peanut butter or caramel. Find the dips that are non-fat or low-fat and limit them to one serving. The important thing is that children are eating fruits and vegetables. Make sure they eat a variety of vegetables to be sure their bodies gets the nutrients they need.

Watch what you drink

Make sure your kids are not having too many dairy servings each day. Servings can add up quickly between glasses of milk and dairy favorites - cheese, pudding, yogurt and ice cream. Juice has a lot of calories and should be limited to 4 to 6 ounces per day, which is usually a half cup or one serving. If you buy juice, opt for 100 percent fruit juice. Your body is made up of 70 percent water, so it is the best drink for your kids. Try to drink eight to 10 8-ounce servings per day. If kids complain that water is too boring, then try Crystal Light or other sugar- and carb-free to-go packets or drinks to mix in flavor without calories or sugar.

Don't forget fish

As you make out your grocery list, don't forget fish is a lean protein and contains omega-3 and omega-6 fatty acids, which are essential nutrients. Kids should eat two to three servings of fish each week. Try tuna salad with low-fat mayonnaise or mixing tuna with pasta, such as macaroni and cheese. For school lunches, you can pick up tuna or salmon packed and ready to eat. Cod is another type of fish your kids are likely to enjoy.

Try, try and try again

Don't give up if your kids say they dislike something. Studies suggest that it takes 10 tries before your taste buds acquire a taste for something. Try serving or presenting it in different ways. You might find your kids like the food hot rather than cold, or sliced it instead of served whole. Remember that you are the role model for your kids, and 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

It takes 20 minutes for the stomach to tell the brain that it is full. Encourage kids to slow down when eating, chew their food and rest their fork on their plate between bites. One way to do this is to have dinner as a family, socialize and relax. To prevent overeating, don't allow your children to have a second helping until they have waited 20 minutes. Encourage their second helping to include more fruits or vegetables. Also, pay attention to your hunger cues. Sometimes hunger can be mistaken for thirst.

Stay active

All that time sitting in school and doing homework can really add up, so remember to stay physically active after school and on the weekends. Most kids do not have a physical education class every day, so encourage activities away from the television or computer. Kids should not spend more than two hours per day doing sedentary activities because studies have found that it will significantly increase the risk for medical problems or complications. Check out www.kidnetic.com for fun ideas that encourage physical activity.

Choose vitamins with minerals

Read the label to make sure your vitamins also contain minerals, such as Flintstones Complete. Vitamins come in many forms, including chewable, gummy bears and gumballs. Beware of vitamins that look too much like candy. Some kids may mistake them for candy and overdose or link nutrition with candy.

Get kids involved

The more involved kids are in meals, the more likely they will eat healthfully. Let them pick out things at the store and have them help prepare the meal. Check out www.mypyramid.gov where they can learn about the new food pyramid. The pyramid allows for individualized plans based on age, gender and amount of physical activity.

Mandi Turner, RD, is a clinical dietitian for Banner Children's Hospital at Banner Desert Medical Center. She has worked with inpatient and outpatient children of all ages including children with special dietary needs, such as obesity, high cholesterol, diabetes and food allergies.

Healthful snack options:

Pineapple rings

Fresh fruit such as grapes, bananas and pears

Dried fruit

Breyers whole fruit popsicles

Carrots (Some include a ranch dressing pack)

Celery with peanut butter pack

Cucumbers

Nuts

Tuna or salmon cups or pouches

Yogurt

String cheese