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Nutrition for Families
Take Control of The Larder
Children will generally eat what is available at home, so parents have a
great deal of control over the family food habits. The food you cook for
meals and have available for snacks will set your children's eating habits. You
may even find that when you stop buying things like fizzy drinks, your
children will hardly notice. If it's not in the house, they'll eventually
stop asking for it. Follow these guidelines:
 | Examine the food habits of your family…do you always eat biscuits
when you have a cup of tea? Cut out the unhealthy habits! |
| Make it easy for kids to access healthy snacks: keep a well stocked
fruit bowl. |
| Have a house rule that children can snack on fruit whenever they
like (except maybe before dinner time). Click
on this link for more information on helping your children to eat more
fruits & vegetables. |
| Stop buying junk food - cut out fizzy drinks, sweets and crisps -
the kids will soon get used to it! |
| Always provide your child with plenty of fresh clean water. |
| Load up on the fruit and veg. Fresh may be best, but dried, frozen or canned
fruit & veg are all good. |
| Don’t give your children chips more than once per week. |
| Use nutrition labels to select low-fat low-sugar foods. |
| Be a smart shopper - use shopping
lists and avoid buying food on impulse. Do your main food shop once per
week. Your shopping will be more rational and you will save money! |
Encourage & Involve
Encourage your children to eat a wide variety of fresh fruit and
vegetables. Involve your children in making shopping lists, planning menus and
selecting healthy foods.
Share nutrition information with children and talk with them about
food. Teach your children about food labelling - point out which foods are
high in sugar. Teach your children about advertising.
Don’t use food (especially sweets)
as treats. Instead you could use stickers, comics, books, erasers and other
cheap items.
Set a Good Example
You are your child's most important role model, and the best way for you
to encourage healthy eating is to set a good example - eat a balanced diet high in fruits, vegetables,
and whole grains. Don't over-indulge in junk foods, and you'll be sending
your kids a vital message. Talk about it when you feel full - " this food is
lovely, but I feel full so I'm going to stop eating".
Family Meals
Kids who sit down to regular family meals are more likely to have a healthier
diet. Try to put nutritious food on the table, and aim for a time when
everyone can be there. If you can't eat together every day, at least try to
get everyone around the table once a week. Don't "Force" Feed Children
Forcing children to clear their plate, or to eat a particular food item
is a bad idea. Kids should decide if they are hungry, what they will eat
(from the food served), and when they are full.
This can be frustrating for parents, but it is the best way for children to
learn good food habits.
| Forcing children to clean their plate teaches them to ignore
feelings of fullness, which may lead to overeating. |
| Don't use food as a bribe or a reward - "eat your veg if you want
your ice cream" means that the veg is just a necessary evil. |
| Don't use food as a reward or to show you love them.
If you want to show love, take the kids to the park and play with them,
or just give them a hug. |
Remove Distractions...Don't Eat in Front of the TV!
Evidence shows that eating in front of the television can lead to
overeating...you may feel full, but you don't notice the feeling of fullness
- your attention is on the programme you are watching, and you keep munching
away.
If the children's favourite TV programme coincides with mealtime,
videotape it and let them watch it later, rather than have them bolt down
their food and rush away from the table.
Have a family rule...no eating in front of the TV apart from exceptional
circumstances. Sitting down with some popcorn during a movie now and again
is no harm, but try to stop your kids from routinely eating meals in front
of the TV.
Encourage your children to sit down and eat whenever possible, rather
than snacking "on the move". Grabbing a snack to go is OK now and then, but
we should be encouraging our children to attend to their food. |
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Set a good example by eating well yourself.
Avoid complaining about your body, or constantly talking about dieting, as
you may foster negative attitudes to food in your children.
Making healthy foods (like fruit) easily
available encourages your children to eat them.
Sitting down and eating together as a
family can help children to form good eating habits.
Forcing children to clear their plates is
a bad idea. It teaches children to ignore feelings of fullness. |
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