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| |    How to Promote Healthy Eating Outside the Home by Mary Silva, M.S., R.D. reviewed by Laura Jana, M.D., F.A.A.P. Many of us have seen children at the store who buy chips and a sports drink, or a package of cupcakes and a can of soda, to pass for breakfast or lunch. And if you're at all aware of the importance of healthy eating, you may have frowned upon those foods' lack of nutritional value. Certainly, there are some people who think parents should have more control over what their children buy or eat. But the reality is that as children get older, they make many more of their own food choices. School-age children often make their own snacks and prepare some meals, and they also have more opportunity to venture out independently and buy junk food and fast-food meals. Set a good example All is not lost, however, even if you're not always around to see what your child is eating. You can help her learn to make smart food choices by teaching the value of good nutrition starting at an early age. In particular, it helps to give children examples of which foods provide good vs. bad nutrition. The most important way to teach your child this is, of course, through actions, not just words. Set an example by stocking your kitchen with healthy foods and preparing nutritious meals. This can be as simple as serving fruit and vegetables every day, eating whole grain breads and foods low in animal fat, and reserving fried foods and sweets for special occasions. Consider what your child eats at school Another way that parents can help insure a healthy diet for their children is to review school menus and discuss the value of actually eating meals with their children. Schools participating in the National School Lunch and Breakfast Programs generally offer menus that are nutritionally sound. However, some schools have contracts with fast-food restaurants to provide meals or have well-stocked vending machines filled with cookies and chips readily available to students. In these instances, parents can be influential by familiarizing themselves with the foods offered, steering children to the meal choices that are not fried, and encouraging their child to eat a salad as well. The vending machine choices tend to be of the junk food variety, but some will include such healthier items as dried fruit, low-fat chocolate milk, or yogurt. You might check these out on a visit to the school or discuss the choices with your child. Encourage, don't lecture Parents also can talk with their kids about the food choices that they make on their own, reemphasizing the nutritional benefits--not to mention good taste--of healthier foods while admitting that there's no harm in occasionally buying less nutritious snacks. Even smaller stores often have single servings of fruit, cereal/granola bars, or nuts available. In addition, encourage your child to drink 100 percent fruit juice rather than soda, punch, or sports drinks; and give her smaller servings or share meals with her occasionally to help her learn how to eat moderate portions. The food habits that people develop when they're young remain with them for many years. In the grand scheme of things, though, it's not so important that your child always avoid Twinkies and fried foods, but rather that she learns how to reasonably balance her diet with other, healthier foods. You can have a positive effect on your child's future eating habits by taking the time to educate her, so start today!
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