Junk Food Jungle
In this jungle of unhealthy food and beverages, your kids must be survivors.You must inform, educate, and train them to combat unhealthy diets. Most importantly, as a parent you must be the troop leader, and practice and demonstrate what you preach.
As difficult as it may seem it is possible to steer them in the right direction. Get your kids involved: let them be full partners in this mission, and make them take charge (of their health) too. If poor habits aren't weeded out in time they may persist and continue to adulthood. Besides, you can’t afford to slack in their stages of rapid growth and development.
It’s not going to be easy and you are going to have to be persistent and hold your ground in the line of fire. With a can-do attitude and help from our survival tips below, YOU CAN DO IT!
Good vs. Bad
When planning meals and snacks, make sure you get the right types and amounts of the foods your kids need. Give them enough sources of Fibre (whole-wheat bread, cereals, roti, etc.) and Calcium (milk, yoghurts etc). Switch to healthy cooking methods, such as baking, roasting and grilling instead of frying. If you have to use fats, choose healthier varieties such as corn, sunflower, olive or canola oil.
Arm with Information
Educate yourself and then share the knowledge. Learn about the food groups, the importance of a balanced diet and pass on the information to your kids.
Good quality and the right quantity are both equally important! Remember, wise choices need not be made in controlled environments only, such as your home. Informed kids will make informed choices no matter where they eat. Try to be encouraging and positive!
Many foods come with nutritional information on the packages. By first learning how to understand the labels yourself, you can teach them how to decode as well! Make the chore a fun chore!
Mealtime Rules!
Let mealtimes be a chance for the entire family to get together. Not only does this strengthen and reinforce the bonds of love, it is an excellent opportunity for parents to provide healthy, nutritious food and keep track of what kids eat and how much.
Stick to a routine. Have set times for breakfast, lunch and dinner, and even snacks. Eat together as much as possible. Slowly but surely, all family members will come around. Let everybody pitch in with ideas for the daily menu. This should soothe ruffled feathers and get the kids involved! If they help plan the menu, they're more likely to be interested in eating what's served.
Television viewing at mealtimes – not acceptable. That goes for the entire family.
Serve vegetables or fruit with every meal and as snacks, such as carrot sticks, cucumbers, apples, and peaches. Prepare dips from wholesome yogurt, or make a fruit salad as the perfect side accompaniment.
Snack Patrol
- Discourage snacking, especially when watching TV, a big culprit for snack binging. At the very least, provide nutritious options like fruits and veggie platters with a nutritious yogurt dip.
- Stack your fridge with healthy foods. Banish sweetened, carbonated drinks, crisps, candies, chocolates, processed snacks, cakes and pastries. Get the kids to experiment and try out new things and come up with their own unique preferences! Do ensure there is ample supply of their favourite options.
- Mmmmm for milk! Two thumbs up for choosing milk or water. Encourage kids to drink these or fresh juices when possible. Kids should stay away from sweetened, carbonated drinks as much as possible. That means parents have to set an example – even if you must forfeit your preferences in favour of healthy ones!
- Be consistent. Set the pattern and then follow it through. That includes lunch for school and snacks to go. Power up on a box of fruit yoghurt and a tasty sandwich, so they don't splurge on unhealthy food from the canteen.