Our children, and their happiness and health, are typically very high in priority in our lives. We make the best choices in their behalf that we can. We think about how to approach the cost of the education, we take out life insurance for ourselves...just in case.
But it seems that when it comes to the principles of good nutrition, they're thrown under the bus right along with us. Why is that?
For the most part, the problem is that we don't know basic nutrition any better than they do. We can't teach what we don't know. So,they end up learning by example...our example, which is not always good.
So, what is a nutritional approach to weight management that we can institute for ourselves...and teach to our children? (Caveat: If you or your child is ill, always seek guidance from your doctor).
Let's look at some basics:
- Be up-front about the problem and the need to fix it. Explain to your children that faulty ways of eating have compromised all of your health and that life-long weight management is not an unreachable goal.
- Set the example for your family by modifying eating habits for yourself and for them. In other words, set your family on a new course.
- Reduce portion sizes! Statistics show that we are eating two, or even three, times the amount of food we should be eating.
- Lest you precipitate a riot, start by reducing serving sizes by a tablespoon (or more. for the heartier among you).
- Cut out all sugar-sweetened beverages. They are "empty calories"; that is, devoid of any nutritional value.
- Get rid of sugar-sweetened sodas, iced teas, punches, "health" drinks, coffees. (If they're not there, your kids can't drink them). We don't need extra sugar in our lives.
- Speaking of sugar... begin to read package labels. Avoid (or minimize) items that include sugar, especially as one of the first ingredients. (Some of the common sugars include: corn syrup, honey, lactose, fructose, cane sugar, molasses, malt syrup, dextran, dextrose.)
- And, speaking of labels, watch the fat. Multiply the total calories listed on the label by 25% (that would be 0.25). The answer will tell you the maximum amount of calories that should come from fat. (It will give a number which identifies "calories from fat").
- Check the label for serving size. The amount of calories listed are for what the manufacturer is calling a serving size. Don't assume the packaged cookie, if intended for one person, is indeed only 100 calories.
- Provide readily-available healthful snacks. Seldom do we, or our children, eat because we are legitimately hungry. We eat because "it's time to eat" or because we are accustomed to eating all the time.
- Have chunks of fruits and vegetables cleaned and ready to eat. If it's in front of them...they'll eat it (especially when they see there is no junk food anywhere to be found).
Let's teach our children to eat correctly.
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