By Laurin Lambert
As parents, we want what’s best for our children, and establishing healthy eating habits is no exception. However, we also live in a fast-paced world, where we as parents we are balancing homework and after school-activities along with our own adult responsibilities. How can we help our kids make good food choices when we are always on the go? Here are some helpful tips.
REGARDLESS OF WHERE YOU GRAB YOUR MEAL:
- Watch portion sizes.
- Just say no to the “happy plate.” In other words, don’t force your kids to eat all their food, or offer some reward for doing so. Let their bodies tell them that they are full. If your children are grazers or nibblers, leave the food within reach so they can eat as their bodies direct them.
- Swap soda and/or juice for water. Have portable, sugar-free flavor enhancers to add to your child’s water if he or she doesn’t like drinking plain water.
- Substitute French fries for a fruit, vegetable or dairy (like yogurt) alternative. This will lower caloric intake while being more nutritious.
- Skip the cheese.
- Go light on sauces like mayonnaise or ketchup that are high in sugar, salt and fat.
- Model healthy eating for your kids. Whether you realize it or not, they are watching you. If you want to modify your children’s eating patterns, show them you’re willing to adjust, too.
While meal prepping and eating at home generally are the healthiest options, sometimes your schedule calls for quick and convenient fast-food options. Here are some ideas to help you make fast food options better for your family:
WINNER, WINNER CHICKEN DINNER:
We love our fried chicken in its various forms: tenders, nuggets and whole pieces. With so many fast-food places offering chicken, how do make it healthy(ish)?
• Kids menu options often are the best when it comes to not over-eating the fried food.
• If you have a choice to substitute fries for a vegetable or fruit option, do so. You also can nix the fries and order a la carte to make the meal healthier.
PIZZA NIGHT:
• Wherever you order from, thin crust will have fewer calories compared to hand tossed, pan or stuffed crust.
• Make it meatless and add vegetable toppings. This will add fiber and other nutrients that only veggies can provide.
HERE ARE SOME OTHER EXAMPLES OF HEALTHIER ALTERNATIVES FROM THE AMERICAN ACADEMY OF PEDIATRICS:
- Chicken fajita instead of a breaded chicken sandwich
- Lean burger instead of an oversized special with lots of fat-laden trimmings
- Baked potato, fruit or salad with low-fat dressing or steamed vegetables instead of high-fat French fries
- Main-course salad from the salad bar with low-calorie dressing (skip the bacon bits and croutons)
- Nonfat frozen yogurt with a fresh fruit topping instead of an ice cream sundae or a large slice of pie
- Pizza with whole-grain crust topped with vegetables like tomato sauce, mushrooms, eggplant and peppers instead of high-fat toppings like sausage, pepperoni and extra cheese
- Low-fat milkshake or water instead of soda or a regular shake
Laurin Lambert, MS, RD, LD, is a registered dietitian with Sing- ing River, Gulfport. Reach her at (228) 575-7105.