Are You Watching What You Eat? Your Children Are

Are you watching what you eat? Your children are…

By: Jasmin Ilkay, MPH, RD

Director of Nutrition, Fitwize 4 Kids

Don't worry that children never listen to you; worry that they are always watching you.

~Robert Fulghum

From the moment of birth, our children are watching us. According to a recent survey from the American Dietetic Association Foundation, for children aged 8 to 17 years old, parents outranked celebrities, as the person the child “would like to be most”. Parents have a large influence on the choices a child will make in life, including dietary ones. If a parent does not perceive eating healthy as important, neither will their children.

Do you role model healthy behaviors?

?Do you skip breakfast?

?Do you exercise regularly?

?Do you eat in front of the TV?

?Do you diet?

?Do you have poor body image?

?Do you snack within an hour before meals?

?Do you stock the pantry with sweets?

Did you answer yes to more than two of these? If so, you may be sending unhealthy messages to your children. If you eat in front of the TV, so will your child, if you dislike vegetables, most likely, your child will too. It can be a challenge, but improving your child’s lifestyle usually means changing yours too.

Start with these five simple habits that you can model to your children.

Eat Fruits, Vegetables and Whole Grains Every Day:Increase your whole grain intake by choosing whole grain alternatives to grains you already eat (such as oatmeal, whole grain crackers, whole wheat bread and brown rice) and include a fruit and vegetable with most meals and snacks.
Always Eat Breakfast:If you don't already incorporate breakfast in your morning routine, consider having quick foods on hand like cereal, yogurt, and instant oatmeal. Prepare some favorite breakfast foods ahead of time, like hard-boiled eggs, breakfast burritos and whole grain waffles, French toast or pancakes (make in bulk and freeze for later). Stock your kitchen with easy grab and go foods such as whole grain cereal bars, cans of 100% vegetable juice, trail mix, yogurt tubes and fresh, frozen and dried fruit.

Watch out for WHOA foods: “Go” (whole grains, fruits, vegetables, lean meats, beans, tofu, and low fat dairy products) foods are the lowest in fat and added sugars; these can be eaten every day. “Slow” (refined grains, 100% juice, baked fries…) foods are higher in fat and added sugars than “Go” foods, but still lower than “WHOA” foods. You can eat “Slow” foods several times a week. “WHOA” (regular soda, fried foods, high-fat meats, whole milk, ice cream and other sweets) foods are the highest in added sugars and fats, and should be limited for rare occasions. Stock your cupboards with “Go” and “Slow” foods and refrain from having “WHOA” foods available at home on a regular basis (FOR ALL FAMILY MEMBERS).
Limit non-work screen time to 2 hours per day: Children who watch more than 4 hours of TV per day are 2.6 times more likely to have weight problems. Limiting access to TV is a start. Get the TVs out of the bedroom (including yours) and limit non-homework screen time to no more than 2 hours a day (this includes computers and video games). This is a goal that all family members can work on together!
Be ACTIVE most days of the week: Regular physical activity is a necessary component to getting to and maintaining a healthy weight. Find ways to incorporate exercise into your routine. Always take the stairs, park farther away from your destinations and wear a Pedometer (aim for 10,000 steps a day). Consider active vacations like camping or city trips that require walking. Participate in active play with your children by throwing Frisbee, riding bikes together, taking the dog for a walk, playing baseball or basketball. Being active for 10 minutes three times a day can have similar rewards to one 30-minute chunk. Even 10 minutes here and there is better than nothing!

Parents are not expected to be perfect role models for their children, just being aware of healthy eating principles and doing the best that you can, will show your child the importance of practicing healthy behaviors, such as eating properly and exercising regularly. Eventually your child will follow your lead and learn healthy lifestyle habits that will carry out into adulthood.

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