Pediatric Physicians, PC

Healthy Food Choices: Healthy Habits for a Lifetime

As printed in Around Town Publishing, March 2006

How can I get my children to eat healthier foods? Is it worth the effort?

Healthy food gives children more energy, makes them feel better, and helps reduce their risk of becoming overweight. Healthier kids become healthier adults with less diabetes and heart disease later in life.

There are a wide variety of healthy choices: chicken, meat and fish; whole grain breads and grains; fresh fruits and vegetables; nuts; water; low-fat or skim milk and diary products. When preparing foods, use low-fat cooking methods such as baking, roasting and grilling, and choose healthy fats when you use them, such as olive or canola oils.

Parents are role models, so set a good example by eating healthy foods. Your children will see that you are eating healthy and are likely to want to copy you. Establish a routine by making a set time for breakfast, lunch, dinners and snacks.

Buy healthy foods and snacks. If unhealthy foods are not available, it will be easier to help your children pick healthy snacks. Leave the soda, juice, cakes, cookies, candies, and chips in the store.

Encourage your family to eat at least 5 servings of brightly colored vegetables and fruits a day, using fruits as dessert after dinner. Try not to use food as rewards, bribes, or comfort. Use the "try just one bite" rule, instead of a "clean your plate" motto. Encourage your children to try at least one bite of everything on their plate.

Keep the food on the plate colorful with green and yellow vegetables, colorful fruits, and brown whole grain breads. Limit the white carbohydrates like bleached bread, pasta, rice and sugar.

Sit down together for family meals. Make mealtime an event where everyone can share their day.

Teach your children how to make wise food choices away from home, when they are at school cafeterias, restaurants, and vending machines. Teach them to pay attention to both the quality and quantity of their food choices, and discuss portion sizes.

Eating healthy wholesome foods may not be easy, but the payoff will be building habits that will keep you and your children healthier for years to come.

Dr. Monica Marlowe practices general pediatrics with Pediatric Physicians, PC of Roswell and Windward.

If you have a pediatric question of general interest, please submit it to advice@PediatricPhysiciansPC.com. One of the board certified pediatricians from Pediatric Physicians, PC will answer a selected question in this column each month.

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