A dietitian wades into the food fight
Ask any group of parents whether their children are ‘good’ eaters and you’re likely to get a collective eye-rolling groan. One may be struggling to please a picky eater, another may be trying to combat a child’s weight problem and a third could be dealing with a teenager wanting to experiment with a new type of diet. Eating can be a source of annoyance, concern, and power struggles.
Most of the difficulties stem from a fundamental difference in how adults and children decide what to eat. Adults choose food for themselves and their families based on a combination of factors – taste, nutritional value, convenience, family preferences, and so on. Children base their choices mainly on taste. The way food is presented can help, but convincing a child to eat something they really don’t want to eat is next to impossible.
So, what’s a responsible parent to do when faced with a child who eats too much, too little or all the wrong foods? The good news is that there are ways to help children learn to eat well.
Courtney Somers, a dietitian at William Osler Health Centre, a multi-site hospital in the Greater Toronto Area, says kids are greatly influenced by the attitudes and practices of parents and other family members so it’s important to set a good example. "Try to have an environment that is calming…sit down together, shut off the television and keep the attention on food and the family."
She also suggests involving children in meal preparation, making sure they eat breakfast – even if it is only milk and fruit – and offering a variety of foods from each of the four food groups: grain products, dairy products, fruit and vegetables, and meat and alternatives.
With the increase in child obesity and inactivity in our society, more and more children are starting to develop illnesses like Type 2 diabetes, previously considered an ‘adult’ disease. Eating patterns set in childhood also play a role in lifelong health.
In addition to families, schools have a strong impact on what children eat. Pay attention to what is offered in cafeterias and vending machines and ask that high-fat items, junk food and soda pop be replaced with nutritious meals, beverages and snacks.
Other factors that affect children’s choices are the availability of fast food, peer pressure and the media. Teenagers in particular tend to lead more social lives. They want to fit in with friends and emulate role models they see in magazines, movies, television shows and commercials. Although much of this is outside parental control, it is helpful to talk to children about their friends’ attitudes and teach them to view the media with a critical eye rather than simply accept its messages.
Somers doesn’t believe in rigid rules or diets for children, however. "Do offer treats along the way," she says. "Kids will be kids – all foods are part of healthy eating."
Parents can encourage children to eat nutritiously by dazzling food up using different shapes, textures and colours. Flexibility helps too. "Dinner doesn’t always have to be meat and potatoes. Why not offer pancakes and eggs for dinner with fresh fruit and a glass of milk so it isn’t as ordinary," Somers says.
There is no good or bad
Rather than classifying food as either good or bad, most dietitians these days are promoting a more realistic approach. Nothing is forbidden, but there are some things that can be eaten often, some that should be eaten less often and some rarely.
Healthy foods include whole grain pasta and bread, low fat crackers and granola bars, high fibre cereals, low fat milk and cheese, fresh fruits and vegetables, lean meats and beans. In the ‘less often’ category are higher fat dairy products, dried fruits, nuts, and breakfast items like bacon, muffins, danishes and donuts. Items like cookies, candy, ice cream, cream sauces, and fried foods should only be eaten on occasion. Stock your kitchen with quick and healthy snacks like vegetables and yoghurt, whole grain crackers, cheese and fresh fruit.
Last but not least, physical activity goes hand in hand with a balanced diet in promoting good health. Reduce time spent watching television or playing video games and get the whole family moving whether it is through organized sports, dancing, walking, building exercise into daily routines, or just playing actively.
