Nutrition and Children 101

So, this is MY Nutrition and Children 101 (these are My thoughts based upon nutritionist ideas, research, psychological development and my own ideas/experiences.



WARNING: Before I start in on what I think... just know that no one on earth knows your children better than YOU, so use advice sparingly (no matter who it comes from-doctors, nutritionists and mother-in-laws included)!


Nutrition and Children 101

Topic #1: YOU, as the parent and role model, have to be healthy! You cannot eat all sorts of treats throughout the day and then tell your child they cannot have any because they didn't finish their meal/snack/veggies. Try and limit the amounts of sugar and carbs that you eat so that you are able to perform to the best of your abilities throughout the day.



Topic #2: Do not waste your time trying to control what they eat! You only have enough energy to control so much of what your child does throughout his/her childhood. Children know when they are hungry and they know when they are full. Do not make them finish everything that YOU happened to put on their plate. If they are old enough to dish their own plates, let them. If they say they are full and can't finish what they dished up then explain that they may have dished too much and eventually they will get it down. If not, help them to know they can take small amounts and then have seconds later if they are not full after what they have.



Topic #3: Take TIME for your meals! Try to have meals and snacks on a schedule as much as possible. Children like routine things and it makes it easier for you in the long run! Sit down and have good conversations with everyone. Teach your children that eating is enjoyable and that mealtime is a time where they can plan to see everyone and enjoy being as a family.



Topic #4: Picky eaters will learn to not be picky if you are patient enough! If your child only wants a peanut butter and jelly sandwich day after day and will only eat the bread at dinner time it is okay! Usually what they want is not too hard for you to make (if you don't want to cater to each child's individual meals every day go to my Menu Planning post for alternative ideas). If you are able to cater for a time then let that picky child eat peanut butter and jelly while everyone else is eating something else. Eventually the sandwhich is going to get old and they will eat other things. They may lack some nutrients for a while, but their bodies can handle these picky eating bouts...It is not your job to MAKE them eat healthy things! It is your job to provide the food and teach them about healthy eating through words and actions.



Topic #5: Do not use food as a punishment or a reward! Saying things like: "you can have a cookie if you finish your veggies" will possibly make them hate veggies even more. The goal is to get them to enjoy healthy food, not loath it or stuff it down so they will get something else. Another thing is when you tell them they cannot leave the table until they finish their food. If they are not hungry or don't really like what is offered they will begin to dred mealtime (hopefully you can see where I'm going with this topic).



Topic #6: It is okay for children to feel hungry! If your child decides he/she is hungry an hour after a meal let them know how long it will be until the next one (you can be controling in this area because it will save a lot of work for you while your child learns good eating habits. Do not think they need to be fed each time they feel they might want to a snack. This DOES NOT have to do with thirst, however! Water needs to be available at ALL time!


Topic #7: Exercise!!! Help you and your children get exercise each day. This will not only help your children stay fit and healthy, but will actually help their bodies crave food when it is meal time and be excited for nap or sleep each night. Again, routine is GOOD (for them AND YOU)!


The topics that I mentioned above might not sound like fun, but it is very important to get children into good habits while they are young. Some of those things listed above have to do with decreasing eating disorders later in life.