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By: Eileen Behan
Date Posted: 8/28/2008
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Raising Healthy Eaters

We live in a complicated food world. So how can we make it simple and keep our children healthy? It’s important to encourage your child’s independence, but don’t let her dictate what and when food is served. Only she knows how much she needs to eat at any meal or snack, but she really does not know what is good for her. In today’s world, an innate preference for sweet and salty foods can lead to very poor food choices, which is why you need to help with what and how food is served.

Rule 1: The family that eats together is healthy together. Serve three meals each day and eat together as a family, in a designated area as often as you can. Children who eat with their family make better food selections and eating in only one spot eliminates mindless eating in front of the computer or television. A regular, flexible but predictable schedule means children don’t have to overeat at one meal in case the next does not come on time.

Rule 2: Include a fruit or vegetable or both with every meal and most snacks. A meal that includes only one item such as macaroni and cheese, for example is not well rounded nutritionally, and it may promote overeating because it
Where does “Junk Food” fit in?

We live in a world where making healthy eating choices is a day-to-day necessity to good health, but avoiding all fun foods is likely to make your child feel deprived.

Dessert
On most days children can afford one child-size serving of dessert. I consider a 150-calorie portion a child-size serving. Use the food label for guidance on portions. A child size dessert is ½ cup ice cream or 3 small cookies (you get the idea). I call fruit drinks and soda liquid candies – if you offer them to your child, eliminate dessert.

Fried food
Frying adds lots of extra calories. For most families I recommend fried food only ONCE per week, including chips, French fries, fried chicken.

Cheese
Many kids love cheese but some kids get into the habit of drinking lots of milk and eating lots of cheese – much more than they actually need. A 1-½ ounce slice of cheese can replace a glass of milk or it can be a protein source at a meal. Anything greater adds extra calories and fats to a child’s diet.
is so low in fiber and it offers no new taste experiences. Remember a child needs to try a food ten to fifteen times before accepting it – most parents stop after three tries. Keep offering those fruits and veggies!

Rule 3: Know what foods your child needs. The food suggestions below apply to children age 2 to 18, the smaller portions being for the younger children and the larger for the adolescents and teens. All children will be healthiest if they get the minimum from each food group. (If your child is an athlete or very active more of all will be needed.)

Fruit. 1 to 2 ½ cups of fruit every day. Fresh or frozen is superior to fruit juice and fruit candy or highly advertised fruit snacks.

Vegetables. 1 cup to 3 cups of vegetables every day. The more color the better. Serve them raw, roasted, boiled or steamed. Buy them fresh or frozen.

Milk/Calcium. Children don’t need milk – they need calcium (milk just happens to be a very easy and healthy way to get calcium). 2 to 3 cups per day. A 1-½ ounce slice of cheese can replace 1 cup of milk, and 1 cup of yogurt carries the same calcium as 1 cup of milk.

Tips for Planning Family Meals


• Serve a fruit and vegetable at every meal
• Include three or more foods not just one. For example; instead of a plate of macaroni and cheese, serve a portion of macaroni and cheese with at least two other items such as any of the following: a few carrot slices, sliced fruit, a small roll, a glass of milk. This introduces your child to new foods, balances a meal nutritionally and helps prevent over eating.
• Combine new foods with familiar foods.
• Always serve at least one food your child will like.
• Talk about manners and good behavior at the table but avoid being the food police. Telling kids they are eating too much or too little takes the fun out of family mealtime. Instead talk about good nutrition when you are not eating perhaps while shopping or while making a grocery list.
• Offer a food 10-15 times before accepting a child does not like the food (most parents stop at three tries).
• Serve child-size dessert portions with meals as often as you think appropriate. If your child is active 30-60 minutes every day, this will not be a problem.

>Proteins. Meat, poultry, fish, dry beans and peas, eggs, nuts and seeds are all sources of protein. A 1 ounce portion of meat, poultry, fish can be substituted with; 1 egg, ¼ cup cooked beans or tofu; 1 tbsp peanut butter, ½ ounce( about 2 tbsp) nuts or seeds. Children age 2-3 require 2-4 ounces daily; age 4-8 require 3-5-½ ounces; age 9-13 require 5-6-½ ounces and adolescents age 14–18 need 5 ½- 7 ounces each day.

Whole grains. Children (and mom and dad) should eat half of their grain foods as whole grains. Whole grain examples: whole-wheat and rye breads, whole grain cereals and crackers, oatmeal and brown rice. A serving is usually one ounce or 1 slice of bread, ½ cup rice, pasta or cooked cereal or an 80-calorie portion. If whole grain foods are new to your family menu offer them at one meal every day and work up to serving them at two out of three meals every day.

Fat and oils. These are essential for good health. Use plant-based oils such as olive oil and canola oil in cooking, and salad dressings and soft vegetable oil spreads or small amounts of butter at the table.

- From The Baby Food Bible by Eileen Behan (2008)
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