Food, Fitness and Children
Teaching life-long health skills to our kids
James E. Meyer, Nutrition and Health
We can do a lot as parents to protect our kids from ailments that strike typically in middle age and beyond according to research by Tulane University physician Gerald S. Berenson, whose Bogalusa Heart Study is tracking 145,000 children and young adults over a period of thirty years. “It all starts in childhood,” he says. It’s our “window of opportunity” to have an impact on a child’s weight, height, bones and tooth strength.
Other diseases have their origins in childhood too. Diseases
such as heart disease, high blood pressure and diabetes all can
be linked back to poor habits developed during childhood. As a
parent try these suggestions to help protect your child.
Don’t mix food and television. Kids consume more calories when
they eat in front of TV – probably because the distraction makes
them less aware of what they’re eating. The Journal of Nutrition
Education and Behavior reported that families who watch TV
during dinner tend to eat higher-fat foods – and TV-viewing
comes up in virtually every study as having a strong correlation
with childhood obesity.
Sit down to a family meal. A study of students in St.
Paul-Minneapolis found that children who ate frequently with
their families ate more fruits, vegetables, grains and
calcium-rich foods and drank fewer soft drinks.
Cut back on the juice. A small glass of orange juice in the morning is enough. Switch kids to drinking more water and low-fat milk or serve them a whole piece of fruit instead.
Encourage sporting friendships. Kids who exercise regularly are
less likely to be overweight. Girls who exercise as teenagers
can affect their long-term osteoporosis risk. A Purdue
University study found that the most physically active children
were those who had a close friend taking part in the same
Keep offering rejected foods. Kids naturally prefer sweet and
salty foods. They learn to like everything else. Nutritionist
Susan Roberts suggests a “rule of 15,” encouraging parents to
offer a healthy food at least 15 times (waiting two to three
weeks before bringing back a rejected food).
Control the food in the house. Exerting too much control over a
child’s eating can backfire. A safer bet is to pack the fridge
and cupboards with healthy foods and put balanced meals on the
Set a good example. At every stage of a child’s development,
parental example is a good way to influence behavior. Parents
who exercise and have good eating habits are more likely to have
kids who do the same.
As parents, let’s not overlook that one of the most important skills we can teach to our children is lifelong health. Please help your child learn good health and nutrition habits. It’s a skill that will last their lifetime.
Last update: Tuesday, May 05, 2009