Creating and Keeping Healthy Eating Habits Part 2

When your babies reach their second year of life, they become pickier eaters expressing strong feelings about what they like and what they dislike. Naturally, you will go along with what they like to eat (since you would like to see them fed) but don’t let them dictate what is for dinner every night; just keep reasoning until they start eating as much of a healthy variety as possible.

From 1 to 2 years of age, we recommend offering whole milk in a cup. The fat of the milk is necessary for brain development, so that is why we stick with whole milk until the age of 2.

After 2, your child should drink the same type of milk that the whole family drinks. Limit milk to 3 servings a day since many toddlers would rather drink milk than eat actual food. More than 3 servings of milk can cause the development of severe anemia.

Pre-school years are also very challenging; some children become very picky and erratic eaters. Please don’t force your children to eat when they are not hungry. If your pre-schoolers are not hungry at mealtime, have them join you at the dinner table anyway. Ask them how their day went and carry on normal conversations with them. Later, when they feel they want to eat, give them the same food the family had for dinner instead of offering them a snack.

When your children are school aged, get involved with them in the meal selection process and decide with them what to pick for lunch. Look for your school cafeteria menu and help your children pick nutritious meals ahead of time. When a school lunch does not seem appetizing, prepare lunch from home; have your children participate in buying the ingredients and preparing the meal.

Teenagers are also very challenging. They have different time constrictions. Do not let them skip any meals, especially breakfast. Adapt your schedule as much as possible so that you can still enjoy your meals together. We discourage the consumption of energy drinks or supplements besides daily vitamins. Sometimes, a great protein meal before sports activities is simply a peanut butter and jelly sandwich (with whole grain bread) instead of a more expensive protein bar/shake. Also, make sure that your kids drink plenty of water; something that is extremely important as activities get more demanding and exhaustive at this age.

We strongly recommend having meals together as a family. This usually creates a family tradition and an open communication that will last forever. Family gatherings around the dinner table, sharing stories, and carrying conversations about the day’s activities tend to keep relationships strong. Besides the stronger family ties, many studies have shown that such discipline make the teenage years less challenging.

When both parents work, planning ahead is vital. Getting the groceries on weekends and having simple but nutritious meals is also pocket smart. By all means, avoid fast food. You can always prepare something semi-homemade that is less expensive and healthier. It is easier to do so if you plan this ahead of time.

Make sure your menu has plenty of fruits and vegetables, appropriate portions of complex carbohydrates, whole grain pasta, and rice when possible, with variations in the type of protein that is offered at meals. Avoid animal fats and encourage healthy vegetable fats. Make sure you offer appropriate size portions so that sometimes your child can ask for seconds.

Encourage the consumption of water as a day-to-day beverage. With dinner, we don’t recommend offering milk since milk does not allow for iron to be absorbed. Always, at the end of the meal, offer dessert. However, be smart about it. Present fruits and avoid sugary treats. Remember, “treats are only treats”, and should only be offered on certain occasions.
Avoid praising behaviors with sweets. As much as possible, keep meals for mealtime and reduce snacking.
Teach your children by example:

• Eat right
• Enjoy the food preparation
• Teach your children how to prepare simple meals
• Set up and pick up the table with everyone’s help
• Never watch TV while eating a meal.
• Praise and thank the person who cooks
• Excuse yourself if you have to leave the table.

Leading by example not only will teach your children good manners but also will make them always feel comfortable even when having a meal somewhere else.

I hope this blog can help you and your family eat right and enjoy each other’s company for many breakfasts, lunches, and dinners to come!

Bon appétit!

By Marisa Gadea, MD