Healthy Habits for Healthy Families
The lives of children and teenagers can be complicated. Pressure from school, friends and parents can build to create an emotionally stressful environment, which can lead to unhealthy eating habits that continue into adulthood.
Luckily, parents and caregivers can help jumpstart and sustain a healthy lifestyle for children and adolescents. A healthy child begins with a healthy home, and helping your child make smart choices is the first step. As a parent or caregiver, you play the important role of guide and coach for your children as they make choices about eating. Generally, children choose foods that are served most often, are easily available, and are ready to be eaten. So, making it easier for your children and teens to reach for healthy snacks--like placing baby carrots in small bags on the last shelf of the refrigerator--is one way to encourage your children to eat more vegetables and less sugar.
Sometimes parents or caregivers use dessert as a reward for eating healthy. But using it or any junk food as a reward actually encourages unhealthy eating. Studies have shown that children whose parents use food to encourage positive behavior show increased preference for the food that is awarded. Healthy eating doesn’t need to be a trick—children should look at healthy foods as tasty and desirable.
The act of eating is almost as important as the kind of foods you and your child consume. For example, research has shown that children who eat meals with their families at the dinner table have healthier diets. Kids communicate more with their parents when they have family meals. As a result, these children are better adjusted and are less likely to participate in risky behaviors. On the other hand, children who regularly watch TV during meals have less healthy diets, as do children who frequently eat out. Making dinner time a family event, even if the meal is simple healthy meal like a garden salad and grilled chicken, encourages a healthy attitude towards eating.
Most importantly, parents serve as role models for their children’s healthy eating and are key agents in initiating behavior change around food. Also, making movement a cornerstone of your family’s routine will encourage positive behavior change. Exercising as a family is a great addition to a healthy diet.
The American Psychological Association offers the following tips to promote a healthy child, family, and home.
Ensure that the majority of the foods in your home are healthy. Substituting low-fat frozen yogurt and fruit for ice cream and sprinkles is a good example that eating healthy doesn’t mean swearing off desserts.
Model healthy eating patterns. Children learn by modeling—children who see their parents or caregivers buying, cooking, and eating healthy food are more apt to eat healthy foods themselves.
Avoid the use of food as a reward. Food shouldn’t be used as a measure of good behavior. Having a system that makes junk food a reward for good deeds promotes the wrong idea that healthy food is not as appealing as junk food or that it’s not something to look forward to.
Have meals as a family. Family meals are not only a good opportunity to share in your children’s lives, they also are the perfect venue to talk about healthy eating habits and engage your children in conversations about what a healthy meal looks and tastes like.
Limit the frequency of eating out. Not only is eating out expensive, it can also be unhealthy. Not knowing what goes into the food you are served makes it difficult to help your child choose something that is nutritious and appropriately sized.
“A healthy family environment is a major part of having a healthy child,” says psychologist Dr. Mary Alvord. “Making the healthy choice the easiest choice will help increase the overall well-being for everyone in your family”
Special thanks to psychologists Jana Martin, PhD, Kirsten Davison, PhD and Mary Alvord, PhD for their help in writing this article.
Updated May 2009
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