HEALTH QUESTION: How can I start healthier eating habits for my kids?

September is national Childhood Obesity Month. The following question was asked by a parent and answered by a local medical professional, in hopes of raising awareness during this important month.

QUESTION: Kids can be very picky eaters. How can I start healthier eating habits with them? Or making adjustments to their diets when they’ve adopted unhealthy habits?

ANSWER: One in six youth in the U.S. have obesity, according to data from the latest National Survey of Children’s Health. By 2025, it is estimated that 205 million children ages 5-19 will be affected by obesity.  It is important to teach children to eat healthy at an early age to prevent many chronic diseases, support healthy growth and development, give them the energy they need to perform well in school, and help prevent or manage mental health conditions like depression, anxiety, and ADHD.  Healthy eating habits started at a young age are also more likely to be maintained into adulthood. 

One of the most helpful tips is to avoid sugar-filled treats and drinks, fast food and other less healthy options for as long as you can when kids are young.  Many packaged foods are being engineered to increase “craveability” by using large amounts of salt, sugar and fat.  The longer we wait to expose kids to packaged foods, the more they will grow to appreciate the flavors of real food.  Make sure to offer choices to your child at snack and mealtime.  Let them choose between having apple slices with peanut or some fresh vegetables with a healthy dip like hummus or peanut butter.  Empowering them by letting them choose is usually less of a battle than forcing them to eat something healthy. 

Most of us need more fruits and vegetables, whole grains, nuts and seeds and lean or plant-based protein.  Here are some nutrient-dense food options and tips to help:

• Fruit with nuts or nut butter
• Vegetables with hummus or a low-fat ranch
• Whole grain tortillas spread with hummus and assorted vegetables or with peanut butter and banana
• Popcorn
• Edamame (buy frozen and heat in microwave) can be eaten warm or cold
• Whole grain crackers or whole grain bread with nut butter or mashed avocado
• Protein like fish, beans, eggs and lean protein like turkey and chicken
• Set a good example for your child by eating healthy yourself!
• Water is best.  Try to avoid sports drinks. Instead, encourage water and a piece of fruit

Breaking established habits in older children can be difficult.  When the whole family is on board and changes are made slowly and by empowering children with choice, it is more manageable. Adults and children alike usually feel better after eliminating less healthy foods over time and then it becomes easier to maintain. 

This question was answered by Amy Jasperse, RPH, CDCES, CCMS of Robert C. Byrd Clinic, who provides Diabetes Education and hosts a grocery tour program.