Childhood Obesity Articles

Getting Your Kids to Eat Healthy

By Jill Gonzalez

Consider the fact that approximately one-third of children in the United States under the age of 17 are overweight or clinically obese, and you will quickly realize just how serious the issues of diet and nutrition really are in this country.

Why are our society's children becoming fatter every year? The short answer is that most of them consume fast foods and high carbohydrate foods as the majority of what they eat for meals and snacks. In our fast-paced society, eating on the run has become commonplace, and parents have less and less time to devote to cooking healthy meals. In addition, our children are less active than they have ever been before. Many of them spend all of their waking hours sitting down, watching television and playing video games.

With so many children uninvolved and disinterested in participating in any type of physical activity, it is no wonder that obesity among children has been on the rise in recent years.

For many parents, getting their kids to eat healthy foods is more than a challenge — it's nearly impossible. Children are notoriously picky eaters, and the younger they are, they pickier they tend to be. If you find it difficult to get your kids interested in eating something other than chicken nuggets, French fries and candy, there are some positive steps you can take to gradually change their eating habits.

Healthy Snacking

In order to discourage your kids from reaching for the nearest sugary or high-fat treat whenever hunger strikes, try to get in the habit of keeping convenient, healthy snacks on hand. Fresh fruits, vegetables and deli meats that do not contain nitrates or nitrites are your best options. In addition to fresh fruits and veggies, you can also buy some prepackaged items such as fruit cups and veggie sticks that are simple and convenient for everyone.

Instead of packing a snack pack of chips with your kids' lunches, try giving them some fruit or veggie sticks with low-fat dip on the side. Cheese cubes or sticks are another healthy option for snacking, and there are many brands that come available in prepackaged servings to make packing lunches a breeze.

If your child doesn't have any type of nut allergy, peanut butter is an excellent food choice. Peanut butter on crackers, sandwiches, and some fruits and veggies is a great way to provide your children with the nutrients they need while also giving them tasty food options.

Another healthy option is yogurt, particularly organic brands if these are not beyond your food budget. Small cups of yogurt are great for grabbing on the go, eating at home and packing for school lunches.

If you get your kids used to eating healthy when they are young, they will probably maintain their eating habits throughout their lives.

Teach your Kids the Joys of Cooking

Letting your kids help you prepare foods in the kitchen is a terrific way to get them interested in food, period. Studies have shown that when children are actively involved in the food selection and preparation process, they are far more likely to develop an interest in eating healthier foods. If your kids are not old enough to help you cook, then try to let them help you with other types of food preparation that will not be hazardous for them (such as cracking eggs or pouring milk).

When your children see you preparing foods, they are also more likely to learn by example. When parents prepare and eat healthy, nutritious foods, their children will naturally follow their lead and start eating the same foods. On the other hand, if your kids see you eating junk food all the time, they are not going to be particularly motivated to try healthier things. Remember that your kids look up to you as an example, so make healthier food choices to encourage the same behavior in them.

Don't Pressure Your Kids

Nobody should ever be forced to eat something that makes them gag or that makes them physically sick. If your kids object strenuously to eating something and you can tell that the food is not agreeing with them, don't force the issue.

Likewise, if you start lecturing your kids about the foods they are eating it is likely to turn them completely off of wanting to try healthier things. Instead, try to lead by example. You might also try gradually buying more healthy foods and stocking them in your kitchen. If you gradually taper off the junk food choices and slowly replace them with yogurt, fruits, veggies and nuts, you will have much better luck of getting your kids to eat health without them feeling pressured.