Go to a nutritionist
Go to a certified nutritionist and learn about child nutrition from a professional point of view. The expert will outline a plan tailored for you and your child. Depending on your circumstances (if your child is already overweight or obese), this should be the first step that you take.
Teach your child early
Child nutrition is something that should be taught very early. Once your child is old enough, the youngster should learn the basic food groups and work up to five fruits and vegetables a day. It is also important for your child to be active. On the weekends, or when your schedule permits, try to take your child to a park or playground and let him/her burn off some energy.
Enroll your child in the school lunch program
If you qualify, you can enroll in the national program. This program provides free lunches (and snacks). The USDA is very concerned about child nutrition in this country, so the meals will be well balanced and healthy. There are also summer lunch programs available once school lets out.
Be a role model
Do not let your child hear you degrade yourself. Phrases such as ‘I’m fat and ugly’ or ‘I hate myself’ will only allow your child to repeat the same behavior that you have taught them. A child may believe that this behavior is normal. Young girls especially should be taught how to accept themselves. Studies show that ¼ of young girls between the ages of 16 and 19 are depressed, so it is important that a positive attitude be instilled early.
Know fast food etiquette
Avoid deep fried, fatty foods. Try to order things that are baked, broiled, or tossed (not pizza!) Try a salad, for example. Your children may insist on having these foods, so you may have to order for them. They may yell and scream, but tell them it’s for the best. Do not order soda. Drink water or milk. Sweets should be limited to an occasional treat, but not as a reward.
Seek out after-school programs
There are many after school programs available. Seek out those who emphasize child nutrition and/or physical activities, usually sports. In the summer, there are many sports camps available to help your child become healthy. Participating in sports or playing an instrument boosts self-esteem in young and older children.
Limit TV and video games
TV and videogames are a part of American culture. Kids will always watch TV and play videogames, but moderation is key. If your child spends the entire day with either (or both), encourage them to go outside and play with friends.
Exercise together
If a child sees you exercise, it may be motivation for them. Your words may not mean as much if you are inactive. A great activity for the whole family is to buy bicycles or roller skates for everyone and trek across the neighborhood or a local park.
Vacuum often and don’t smoke
Allergies and asthma may hinder your child’s ability to stay active. It is advised that if there are smokers at home, they should smoke outside instead of inside the house. Vacuuming twice a week may eliminate dust mites, thus reducing allergy risks for your child. It is recommended that you use a HEPA filter so that dust won’t stir up in your cleaning area. When vacuuming begins, wear a mask and instruct your child to leave the room.
By Michelle Presbury