5 ways to build healthy eating habits
If a visit to the doctor pointed to extra pounds as a problem for you or your child, you're not alone. The Center of Disease Control estimates 69 percent of US adults are overweight or obese, which dramatically dwarfs the staggering statistics of childhood obesity, noting 18% of kids 6-11 are obese, that grabbed the nation's attention and fueled Michelle Obama's Let's Move movement.
The fact you're not alone can be good news. There are plenty of potential partners for group support, and plenty of tools to help. However, Googling weight loss is like opening Pandora's Box: there is an abundance of sites and supplements aimed at your pocket book that aren't proven effective. Here are five family friendly evidence based skills supporting healthy weight management featured in this spring in Today's Dietitian. Healthy Habits 4 Life, a family based weight management program at the Children's Hospital at Pittsburgh encourages the following points. I've included some examples to help move them into your home.
1. Build a healthy home environment. It can be as simple as having a fruit bowl on the table, rather than a bin full of fruit tucked away at the bottom of the fridge. Keeping healthy food visible encourages kids (and adults) to grab and go when they are hungry and in a hurry. Ideas beyond the fruit bowl? How about bowls of pre-portioned trail mix made with cereal, nuts, dried fruit or homemade granola bars or mini whole grain muffins or bagels? Keep a pasta salad or fruit salad front and center in the fridge. When a kid (or adults) open the refrigerator to mindlessly search for snacks, the healthy option will catch their eye.
2. Purchase small portions and limited amounts of convenience food that is high in sugar and fat. Store these items in the pantry on a higher shelf so they are less visible and offer them infrequently in small portions, like little ramekin cups or mini cupcake liners.
3. Make physical activity a routine, and make it fun. Blow bubbles and stomp on them. Take a walk or walk the dog after work to unwind. Get up during commercials while watching your favorite show and play catch with a Nerf ball, or strike up a game of balloon volleyball with your kids.
4. Eat meals around the table, at home most days of the week. Family meals offer kids a chance to see parents model healthy eating behavior. Show how to load the plate with a variety of vegetables, and smaller portions of meat and starches. Meat packs between 55-110 calories per ounce, so it's easy to pack on the pounds when the portion shifts even a couple of ounces on a regular basis especially as you age.
5. Praise yourself and your kids when you practice the skills and behaviors linked with weight management. Give Atta boys and high fives after those active commercial breaks. Notice when you and your kids have put in the effort to taste an unfamiliar food. Comment about how lucky you to live in a place you can turn on the water facet and drink clean water that is refreshing and nourishing.
Jeanine Stice is a registered dietitian at WVP Health Authority and can be reached at firstname.lastname@example.org.