Abstract
It’s no secret that many American children eat too many calories and burn too few in physical activity. Yet most children don’t eat adequate foods from all recommended food groups. 1 Only 29% of high school youth get the recommended 60 minutes of physical activity daily. 2 Forty-two percent of children 6 to 11 meet this goal. 3 The result: Approximately one third of American children and adolescents are overweight or obese. 4
What can you do to help kids eat right—and enjoy it? Adopt the following secrets for success gleaned from winning efforts by registered dietitians, nutritionists, parents, and educators.
Remember Flavor and Eye Appeal Are the Foundation for Success
If foods don’t look good or taste good, kids likely won’t eat them. Ensure that healthful food tastes great and looks great with a few simple tips.
Give new and old healthful dishes “cool” names.
Vary the shapes of veggies and other foods: cut-out shapes; curls and circles rather than sticks; wraps rather than sandwiches.
Provide healthful “dips”—hummus or low-fat ranch—for veggies, whole grain chips/crackers, and proteins.
Serve meals with eye-catching dishware or lunch boxes.
Involve Kids in Food Selection and Preparation
Children and teens are more likely to eat foods they help select.
Shopping trips and kitchen time provide great teaching moments about new and nutritious vegetables, fruits, and other foods.
Kids often have good and novel suggestions about how to prepare foods in ways they would like to eat.
Eat Breakfast Every Day
Children and youth who regularly eat breakfast do better in school, have better nutrient intakes, and have lower body mass index.
Little time for breakfast? Prepare the night before. Have children help.
Set out bowls, spoons, and cereal. Slice fruit. Put whole grain bread, muffins, or bagels next to the toaster.
Keep breakfast simple. Save treats for weekends and holidays.
Sign up for school breakfasts or prepare home-packed breakfast-to-go.
Make the Most of School Lunches
Discuss school menu options with kids each week.
Explore opportunities for tasty, good nutrition. Look at the nutritional opportunities of the regular menu versus a la carte foods.
Talk about sensible choices from a la carte foods in your kids’ cafeterias and school vending machines.
Pack a Lunch From Home
A brown-bag lunch may be the answer to inadequate school meals or menus your kids don’t prefer.
Include a variety of food groups for nutritional balance.
Lean, filling protein, and complex carbs (whole grain salads, breads, pasta) A veggie A fruit Nonfat milk or yogurt
Keep nutritious lunch “makings” on hand in the fridge and pantry.
Encourage kids to pack their own lunches, selecting a balanced variety of foods.
Prepare Snacks Ahead and Keep Them Handy
Prepare and bag single servings of healthful snacks on the weekend to make good choices easy during the week. Have children help.
Low-fat granola or trail mix—select from nuts, dried fruit (raisins, cranberries, chopped apricots, peaches, pineapple), whole grain cereal, low-fat popcorn, sunflower seeds
Whole grain crackers and low-fat cheese or peanut butter
Microwave popcorn—low fat, single serving
Fresh fruit and/or vegetable sticks
Offer New Foods Multiple Times
Kids often need to try new foods many times before deciding they like them.
Offer new foods multiple times, varying preparation.
Present only small servings at first.
Include the new food in a favorite recipe.
Have kids pick and choose which new foods to try.
Tip: Don’t use food to punish or reward behavior. It sends the wrong message.
Move It Everyday
Help children get 60 minutes of moderate to vigorous activity daily.
Walk together daily or play outdoors. Be a role model.
Participate in community and school physical activities and sports.
Involve kids in active household chores.
Resources
www.kidseatright.org from the Academy of Nutrition and Dietetics
Fun activities to help kids learn nutrition from Illinois Nutrition and Training Program, www.kidseatwell.org/kids.htm
“Strategies to Combat Obesity,” in Overweight and Obesity, www.cdc.gov/obesity
“BAM! Physical Activity” from the CDC, www.cdc.gov/bam/activity/index.html
“For Kids” at www.letsmove.gov
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your heath care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.