The nutritional requirements of children and teenagers are significantly different from adults. Because of their growth and development requirements children need sufficient nutritious foods. However, our lifestyles are increasing the risks associated with health problems in adulthood that stem from our childhood diet.
In recent years we have become aware of a growing epidemic of childhood obesity. Estimates assess that up to around 20% of children between 6 and 19 are overweight.
Parents need to be a significant part of the solution to the problem by taking steps to ensure that their children do not develop bad eating habits that may have potentially lifelong consequences such as diabetes, high blood pressure or heart disease. Here are some suggestions to set a lasting example of dietary health for your children.
Children will eat what is available so ensure that fresh foods, fruits and vegetables, are readily accessible to their children. Ensure that healthy options are the first thing they see when they open the fridge or larder. Leave fruit baskets around the kitchen, lounge or dining room tables.
Make good choices when shopping by avoiding buying high sugar, high fat or high salt snack foods. Also get your children involved with the grocery shopping by letting them choose a couple of different fruits or vegetables to try (fortunately the more colourful the food then the more likely it is that the food contains necessary vitamins, minerals and other micronutrients for the body’s growth and development.
Have regular mealtimes and reduce between meal snacking. Family meals can be ritual for both the parents and children. Kids like the predicability of family meals and parents have an opportunity to catch up with their kids. Studies have indicated that children who take part in regular family meals are more likely to eat vegetables, fruits and grains/legumes (+ less likely snacking on unhealthier options).
Avoid letting your child watch television whilst eating because children exhibit minimal brain activity whilst watching television which permits mindless eating. In order to recognise that they are full then it is necessary that the brain be engaged to tell the stomach that it is full and it is time to stop eating.
Let your children help with the cooking because when kids are involved they become more aware of basic food preparation. They also begin to understand that a healthy diet need not be complicated.
Avoid letting your child drink soft drink or juice as the norm. Most children will drink water when they are thirsty. If there are no fizzy drinks or juice in the refrigerator then there is no temptation for the children (or battles to be fought). It is better for them to obtain their nutritional requirements from fresh fruit and veggies rather than relying on juices which can be high in calorific content (albeit through ‘natural’ sugar) but are low on dietary fibre.
Remember, teaching your kids the basics of healthy nutrition can be considered just like teaching them how to ride a bike – once they learn, they never forget. Getting the right types of foods in the right amounts helps meet the body’s nutrient needs and to reduce the risk of long-term health issues. The best way to encourage healthy eating is to eat well yourself. Children will follow the lead of their parents. By eating fruits and vegetables and by avoiding unhealthy foods and snack, you'll be giving your children the right message.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication made by or attributed to Inner West Massage and its representatives, whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
