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As a busy parent, you may find yourself frustrated by the flood of changing nutrition advice as you try to make sensible decisions for your family.
You also might have a wealth of concerns when it comes to your children’s eating habits. Some of the top concerns parents have include kids not eating enough fruits and vegetables, picky eating and kids eating too much junk food. To alleviate some of the concerns, parents need to relax — worrying only makes things worse.
What are parents to do? Remember these easy, practical tips:
Let your child decide how much to eat. You decide what and when to offer food. Children are better able to regulate their own food intake when parents are less controlling about it. Children eat what they need, if allowed to do so. Sometimes it’s fun to eat breakfast for dinner or vice versa. Many things taste better with a little melted cheese or a “dip,” such as apple slices and fresh strawberries dipped in yogurt; baby carrots or oat bran pretzel sticks dipped in hummus; broccoli florets and red bell peppers dipped in ranch dressing and celery “boats” spread with peanut butter and topped with raisins. Never use food (particularly sweets/desserts) as a reward or bribe. This can confuse a child’s internal hunger and fullness cues, leading them to eat for comfort even when they’re not hungry. At the grocery store, let your child have a hand in picking out nutritious foods, such as colorful fruits and vegetables and other healthy snacks. It might take an average of 15 times of offering a food before your child will try it or eat it — avoid labeling your child as disliking something — just keep offering. Children eat what they need. The inborn ability to stop eating when full is lost by using food as a reward. Children should only drink 4 to 6 ounces of fruit juice per day. When dealing with food jags and fads, remember, this too will pass. Grazing is good for a young child’s small tummy; offer a snack every few hours. Children are most likely to eat things they see you eat.Include your child in preparing this healthy snack:
1 (8-ounce) container of yogurt
Pour yogurt into small paper cups. Fill them almost to the top. Stretch a small piece of plastic wrap across the top of each cup. Using a Popsicle stick, poke a hole in the plastic wrap. Put the cups in the freezer until the yogurt is frozen solid. Then enjoy.
Nutrition information per serving (1 pop): 127 calories, 5 grams protein, 2 grams fat, 21 grams carbohydrate, 73 milligrams sodium, 262 milligrams calcium.
Source: RD411.com
Vicki Boortz is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a
healthy-eating program coordinated by Gundersen Lutheran registered dietitians.
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