Diets for Kids: Food for Thought

Diets for kids should be about eating nutritious foods and physical activity.

Kids need to be aware of what constitutes a healthy balanced diet and how it will benefit them in the long run. They need to begin to understand that a healthy balanced diet now will make them healthier adults.

Overweight children are at risk of many health problems including type 2 diabetes, heart disease, cardiovascular problems, arthritis, as well as self esteem issues which often lead to depression. All these health problems as well as others often continue into adulthood when a child is overweight.

The International Journal of Pediatric Obesity reports that childhood obesity has been on the rise and it estimates that in North America alone, almost half the children will be obese by the year 2010. These figures are growing in all parts of the world, with all races and for both boys and girls.

It's crucial to pay special attention to diets for kids otherwise your child may be part of a dangerous statistic.

Kids need to be taught and encouraged to develop better habits when it comes to food. Good diets for kids is part of responsible parenting. To help you get started, check out our tips below:

1) Do not tell kids to finish everything on their plate.

Force feeding them will send the wrong message and conditions them to eat even when they’re not hungry.

2) Pack their lunches for school.

This helps kids stay clear of the junk food that is so easily available to them when they’re out of the house. It’ll also help them to stay clear of the school cafeteria, which is usually a good thing (remember, we’re teachers and have seen more than our fair share of what school cafeterias have to offer and wouldn’t ever think of eating the food from them). Set a good example and pack lunch for yourself. This is another example of responsible parenting.

Lunches are a great time to introduce meat substitutes like tofu, tempeh, lentils, or chickpeas. These are very high in protein, which kids need in their development. Try a whole grain sandwich with mushrooms and red peppers with avocado. This type of lunch is an easy and tasty meat substitute.

3) Do physical activities with kids.

This is the time to promote diet and fitness. Pick an activity that you can do together, preferably as a family. You might want to schedule a walk after dinner during the week, playing with the dog in a dog park, playing badminton, go to the local rink and ice skate or rollerblade, try swimming classes, dance classes. Physical activity is an amazing stress relief. They’ll start to feel better almost instantly. Get creative and have fun. You'll find this becomes great bonding time as well.

4) Do not reward kids with food.

Reward good behavior with other things but not with food. Reason being, they will learn to seek comfort from food as adults. This is a major problem with adults who are obese. Instead, reward good behavior with activities like the ones mentioned in tip #3.

5) Meals should be well-balanced.

Protein, whole grains, fruits/vegetables. Aim for these three at every meal. An example would be salmon, whole grain pasta with tomato sauce and stir-fried broccoli, cauliflower or red peppers. This type of meal helps you and your kids stay on track with your healthy balanced diet.

Learn more about using whole grains in your diets for kids.

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