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For Parents |
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Parent Pearls - Empower Your ChildWe Can! A Parent Handbook (download or order a free copy) Learn practical tips to help your family find the right balance of eating well and being physically active to maintain a healthy weight. This useful easy to read handbook explains the concept of Go, Slow and Whoa foods, proper portion size, and how to make screen time active time. The handbook also provides resources for further information on real-life strategies for managing a healthy weight in today's world. Parents Help Kids Eat Breakfast 1/30/2006 - PDF Healthy Habits for Healthy Kids Public forum 5/1/2004 - PDF Parents can play a role in preventing childhood obesity - PDFNutrition Pearls for Parents for children ages 9 - 191. Calcium goal 1300 mg/day. 4 to 5 servings of dairy or other excellent sources. Read the label. 20% = 200 mg. Will also contribute to protein intakes. 2. Get protein from lean meats, fish and poultry and try vegetarian alternatives. There are many options in the frozen section. Amy’s Pizza, Boca or Morning Star Farm brand for veggie burgers etc. 3. Do not skip breakfast. Try high fiber choices and fortified cereal with low fat milk or soymilk. Add fruit or drink calcium fortified orange juice. Try natural peanut butter on toasted 100% whole wheat bread. Egg on toast will add some protein and may hold you over until lunch. 4. Increase overall fiber by using whole grains. Use 100% whole wheat bread; introduce brown rice and whole wheat pasta to the family. Add beans in soups or on top of salads. Use hummus or black bean dips. 5. Shoot for at least one salad daily to increase vegetables in your diet. Let kids eat veggies and dip. Be creative - introduce a new veggie each week. 6. Snack on at least one piece of fruit daily and try Dole fruit cups. Choose fresh fruits in season and look for ways to use fruit in place of desserts. Total fruit and vegetables should be 5 servings a day. 7. Fat is an essential nutrient. Make your own trail mix or use natural peanut butter as a staple. Look for trans-free margarines like Brummel and Brown. Cook with olive and canola oil. Add ground flax seeds to your baked goods. 8. Water – drink fluids. The symptoms of dehydration are fatigue, irritability and lack of concentration. Limit soft drinks. Try 100% fruit juice & club soda. 9. Make a commitment to be more active. Limit television and computer time. Take the Pledge and sign up today at. www.motowninmotion.org See Resource page for more ideas and information Parents: Empower your Child
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What
you can do: |
What
you should avoid: |
Encourage your child to be active
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Controlling
your child eating habits
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Television
watching
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Don’t
label food “good” or “bad”
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Offer
a variety of healthful foods
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Don’t force
a child to clean his or her plate.
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Restore
family mealtimes
|
Don’t
use food as a reward
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Set
a good example
|
Don’t
just be permissive but fulfill your role as a parent and provide
meals and snacks |
| Recognize that every child grows and develops at their own rate | |
| Review
family photos and realize genetic disposition to body shape and
weight |
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| Respect and trust your child’s judgments of how much to eat |
References:
(1) Satter, Ellyn; Secrets of Feeding a Healthy Family
(2) Evers, Connie; Empower children to develop healthful eating habits
A great resource to talk to your daughter about sensitive weight issues is Nourishing Your Daughter; Help Your Child Develop a Healthy Relationship with Food and Her Body by Carol Beck.
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Nutrition Therapy Copyright 2005