Avoiding Overeating in Children

CEBU, Philippines – Do you often fear that your kids might be overeating because they devour all the food in your fridge? They grab a bag of chips here, a handful of sugar-coated peanuts there, and a box of cookies

in a blink of an eye, and in no time the foods are gone. Yes, kids grow fast like weeds and they need food, but parents should watch out that they do not overeat. Many people find comfort in food, and so do children, too. When they are happy or sad, they eat much more than what they normally eat. Celebrations like Christmas and New Year also cause both children and adult to overeat. I am sure that most of us have gained poundage after the Christmas and New Year holidays.

The Ramon Aboitiz Foundation Inc.-Dolores Aboitiz Children's Fund advocates good nutrition and exercise for growing children as the building blocks for strong growth, healthy development, and lifelong wellbeing for children. Children need a wide variety of nutrients (e.g. protein, complex carbohydrates, minerals, healthy fats, and vitamins) to assist their daily growth and development. Teaching them healthy eating habits is important.  Proper eating habits will help them to grow up to have a healthy lifestyle into adulthood.

Here are some tips to promote proper eating habits in your growing toddlers:

Change their diet every now and then.

Make a wide variety of healthy food choices in the house. Do not dictate on your child on what to eat, provide them with an array of choices. Instead of storing packs of junk food in the house, put a tray of fruits and healthy snacks - like apple pie, tuna sandwich or banana shake - in the fridge for your child to choose from.

Teach your children to like fruits and vegetables.

Teach them that these are all-time foods and can be eaten anytime of the day, and that junk foods and candies are "sometimes foods" for only once in a while. Educate them without necessarily criticizing their current food choices.

In introducing a new food to your child, do not force him. Your child might only begin to associate mealtime with frustration and anxiety. Children often smell and touch new foods during their first encounter. They may even put tiny bits in their mouths and then spit it out. Be patient. Your child needs repeated exposure to a new food before he takes the first bite.

Offer nutritionally packed foods in small doses.

This is important especially in introducing a healthy diet program for the kids. They are not likely to resist if it’s only a little, even if it doesn't taste quite right to them at the start. Most toddlers, it is said, are active like rabbits but eat like mice. Empty calories in the form of sugary, processed, and fast foods must be kept at the minimum. Calorie intake and portion sizes are to be matched to the child's age and activity level.

Don't junk bad food overnight.

Again, it's a little at a time as you assist the child to get into a new habit. You cannot teach a child to stop eating the crunchy junk food overnight. Once they get a first taste of it, it's hard to stop them.

Start with limiting the number of packs of junk food in your cupboard. When your kid sees that there's much of it in stock, they will likely believe it is healthy food. Better to set a limit on how much and when junk food is allowed rather than ban it quickly.

If kids keep on demanding junk foods, especially after they have done a great job at school, offer it to them in small packages instead of the mega-size packages. Remember that the foods you ban at home are available outside, and they can just buy it when you restrict them at home. It is best that you slowly educate the kids to observe limits.

Eating healthyand smart at school.

Your seven-year-old spends at least four hours at school. The eating habits you teach him at home can likely be followed at school if properly monitored.

Look over your child's lunch menu to check if he gets the Go, Grow, and Glow foods. There are many options on how to serve their food, as you lead the little ones towards healthy habits. Use your creativity in cooking the veggies and preparing his lunch box.

For snacks, make it clear to them that they cannot buy soda drinks or sweet treats at school. Rather, include in his lunch box healthy snacks such as vegetable sandwich, home-made fruit drink, or an apple. Then the child will not have to buy candies and junk foods at school.

Set the example.

Many children are either picky and overeaters because of their own parents' fussy eating habits. For example, children's food preferences are often related to foods that their mother's like, or dislike. The best way to influence your child is to lead by example. Don't expect him to eat carrot if you yourself would not touch it.

Also, inculcate in your child that once full, he should already stop eating. It is a common mistake parents commit to urge their child to finish all the food on his plate. Instead, tell your child not to stack food on his plate that he could not actually finish. Teach him that he should get small amounts at a time to avoid leftovers on the plate. But do not over-praise him when he cleared his plate, either.

Change the exercise routine.

Make the time to play or be active with your kids. Set aside 60 minutes every day to play "tubigtubig" or "bato-lata," for example; or go for a walk, bike, ride, or swim. These activities help your child balance the calories he takes in.

Exercise routine also provides quality time for the family. Instead of watching TV after dinner, walk with your child to the park. Move around at home with your kids like doing simple chores, gardening, or doing together cooking preparations.

Educate your child that healthy kids do not just eat only healthy foods but they also exercise.

(Reference: http://www.livescience.com/35876-kids-healthy-eating-tips.html)