What role does a parent play in making sure their children eat healthfully?
It’s the parent’s job to provide healthy food. It’s the child’s decision to choose what and how much they want to eat. Without this guideline, you can end up in a sort of power struggle. It can be a bit tricky with the “how much” part, but you really want to start early and let your child say when they are hungry and when they are full. This way when they grow older they know to stop when they’re full. So, give your child two or three healthy options and let them choose what they want and how much they are going to eat.
What mistake do most busy moms make?
Convenience foods don’t have to be junk foods. For example, it might seem easier to just grab a bag of chips, but if you bag up whole grain crackers. you can grab a baggy for your child when you’re running out the door. This way, it is still convenient but it’s also a healthier option. Bananas and other easy-to-eat fruits are also healthy and can be packed in a rush.
What are the best snacks for a mom to pack for their child?
I think a healthy, nutritious snack should always include at least two food groups. Some of my favorites are:
Whole grain crackers and string cheese
String cheese wrapped in a tortilla and heated in microwave then dipped in salsa
Fruit kabobs dipped in any flavor of yogurt
Granola and yogurt parfaits
Homemade trail mix: nuts, such as walnuts or almonds, and dried fruit such as raisins or apricots (note that nuts are a choking hazard for young children)
Grape tomatoes and mozzarella cheese cubes
Mini pizzas made from whole grain English muffin, pizza sauce, low fat shredded cheese and veggies that make a face (i.e. bell pepper for mouth, carrots for eyes and broccoli floret for nose)
It's all about food groups: fruits, vegetables, proteins, whole grains, and dairy. For a snack, you want to include at least two food groups. For a meal, you want to aim for at least three to four food groups. It’s important to also consider nutrient-rich foods, especially for children. So the barometer here is about fiber, protein, vitamins and minerals as opposed to what an adult might think of – i.e. fat content, calories and sodium. What are the elements of the perfect bagged lunch?
What is your best advice for a mom to who wants to keep her kids healthy and active?
Having been there myself, I’d say that moms should get the kids involved. Whether it’s helping prepare dinner or making their own lunch, try to do less by giving them the opportunity to help out. It’s going to save you time while teaching them the right skills, so it’s a win-win. It’s important to remember that sometimes they’ll make a mess, but even my four-year-old can help set the table and toss the salad.
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