Kids & Food: 10 Tips for Parents

Here are some guidelines that can help encourage kids to eat right and maintain a healthy weight.

Here are 10 rules to live by:

1. Parents supply the control lines.  They control what foods are available in the home and when to serve them. We all know kids normally want the less nutritious foods, but parents are in charge of what is stocked in the home. If a favorite snack is not very nutritious, offer it to your child on occasion. 
2. From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. From the selections you offer, let them choose what to eat and how much of it they want. This may seem like a lot of freedom, but if you follow step 1, kids will be choosing only from the foods you buy and serve. 
3. Quit the "clean plate" club. Let kids stop eating when they feel they've had enough. When kids notice and respond to their feelings of fullness, they're less likely to overeat. 
4. Start them young. Food preferences are developed early in life, so offer variety. Likes and dislikes begin forming even when kids are babies. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites. With older kids, ask them to try one bite. 
5. Rewrite the kid's menu. Who says kids only want to eat hot dogs, mac and cheese, or pizza? When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer. 
6. Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of nutrition. Water, 100% juice (4 - 6 oz. a day is enough for preschoolers), and milk are the best drinks for kids. 
7. Put sweets in their place. Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. 
8. Food is not love. Find better ways to say "I love you." When foods are used to reward kids and show affection, they may start using food to cope with stress and other emotions. Offer hugs, praise, and attention instead of food treats. 
9. Kids do as you do. Be a role model and eat healthy yourself. Choose nutritious snacks, eat at the table, and don't skip meals.
10. Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on TV-watching also reduced their percentage of body fat.

Source: Kidshealth.org