"Clean your plate" in our family, growing up, didn't mean take your plate to the sink and wash it. It meant eating everything that was on the plate. After all, there were starving children in other parts of the world.
How that made a difference in the Jersey Bola Juventus food in my house was beyond me. I didn't see my parents scraping the leftovers into a shipping box. But, I do realize they didn't want to waste food they had worked hard to obtain.
We ate healthy meals; and we ate family style. Jersey Bola Juventus Murah Therefore, I served myself from the bowls that were passed around the table. My parents didn't want me to put onto my plate any more than I was capable of eating. In other words, my eyes could be 'bigger than my stomach".
Obesity researchers have determined that obesity has more than doubled for preschoolers and adolescents, and more than tripled for ages 6 - 11 over the past 30 years. It's not always from taking too much food from the table. It's from eating the WRONG foods.
Feeding our families the wrong foods not only leads to obesity, but to other health problems as well.
So, how can a parent help their children, and the entire family, eat healthier, both at home and away-from-home?
According to nutrition expert, Jenifer Bland-Campbell, parents need to talk with their child's pediatrician, family doctor, or a registered dietitian to determine weight goals and create a plan to achieve those goals.
Here are some tips offered to help families eat in a healthier style. To accomplish this on a long term basis, we need to change our habits.
1. East at least one meal together, on a daily basis. Make this meal consistent to discourage nibbling. If dinner time is the time of choice, set a time and stick to it. Expect the members of the family to be at the dinner table together.
2. Prepare ahead of time for each sit-down dinner. The Internet is full of healthy recipes. Take some time to create something healthy for the whole family, not just special foods for an overweight child.
3. Never use food as a reward or comfort. This becomes a habit that your child will carry into adulthood may affect his or her health in the future.
4. Serve smaller portions. Use a 9" plate instead of 11" plate.
5. Slow down when you eat. This gives the stomach and the brain time to work together. The body registers "full" when the gauge has time to register.
6. Substitute water or low-fat milk instead of whole milk or high calorie sweet drinks.
7. Encourage your child to eat at least 5 servings of vegetables and fruits each day. It may not be easy to change old habits, but the body does adjust to new ones. If necessary, you can always learn to make vegetable and fruit characters and shapes to add some fun.
8. Use low-fat or fat-free dressings, mayonnaise and dairy items for your recipes and ingredients. Ask for low-fat or no-fat when eating out, too. Your kids will take the clue of doing the same.
9. Walk whenever the opportunity arises. Park the car at the end of the parking lot and take a shopping cart for your packages. Have your children walk with you instead of riding in the buggy.
10. Limit your child's television, video games, and computer time. Send them into the backyard to play.
11. Eliminate the mayonnaise and cheese on hamburgers and hot dogs. Replace "normal" condiments with catsup, mustard or barbecue sauce.
12. Create meals of baked, broiled, steamed or poached foods. Discontinue fried foods and throw away the deep-fryer.
13. When eating out, ask for nutritional information. Order the light items on the menu. Kids usually select french fries or macaroni and cheese when given the choice. These are both high calorie choices you should avoid. Order the meal for your kids instead of letting them make their own choices.
14. Restaurants will split a healthier adult entree between two children if you ask. They are usually open to accommodate their customers.
15. Get a takeout container prior to eating at a restaurant. Put some take-home food in it before you eat to avoid having your child gobble up the whole meal.
16. Never nibble on bread or tortilla chips before the meal; only WITH the meal. And even, then, eat them sparingly.
NOTE: Start practicing these habits at home to develop better eating practices before you expect your kids to try them away from home. There's nothing worse than a screaming child in a public restaurant because he can't have his regular junk food.
Healthy eating does not happen overnight. You need a lot of patience. Over time, as the eating pattern at home changes, children will adjust to a healthier lifestyle.
Behaviors are learned by observation and consistency.
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