Improving Kids' Eating Habits

Children should learn that there are no "bad" foods, only bad eating habits.

Instead of banning certain foods from children's diets, parents can teach them to make wise food choices by including them in menu planning, grocery shopping and meal preparation.

Children's Nutrition Research Center nutritionists say meal planning does not have to be an elaborate undertaking. Begin by offering your child healthy food choices, like chicken, fish, broccoli or green beans, custard or fruit. It's always best to use the USDA's Food Guide Pyramid when planning your menu.

Once the menu is planned and the shopping list complete, children are ready to venture out with Mom and Dad to the grocery store. Let them pick out fruits and vegetables, whole-grain breads and cereals and their favorite yogurts. Choosing groceries with children is a good way to discuss with them which foods are healthy and why.

Children are often more likely to try new foods if they have a hand in preparing them.

The following tips from nutritionists at the CNRC can help get your child on the road to good health.

• Think habits, not diets. Encourage kids to eat at least the minimum number of servings from the Food Guide Pyramid every day to ensure that they get the nutrition they need.
• Discourage dieting. Be a good role model. Eat right and stay active, and your kids probably will too.
• Encourage kids to do physical activities every day. Use the Kid's Activity Pyramid to center free time and family time around physical activity.
• Make lifestyle changes without fanfare. Prepare low-fat and lower-calorie meals that the whole family will enjoy. Stock the fridge with individual bottles of water, juice and healthy snacks like nonfat yogurt.
• Get involved. Work to improve physical education at your child's school. Find after-school activities and programs that boost your child's confidence in his or her physical ability.
• Limit unnecessary sitting time. Set a kitchen timer for 30 minutes to limit non-school-related sitting activities such as watching TV and playing computer and video games.
• Be aware of peer pressure. Get children into programs at school and in the community that involve physically active groups of children.
• Be positive. Involve your kids in decision making. Avoid words and phrases like "you should," "you can't" and "don't. Keep family time active and enjoyable. Show your kids that you love them.

"Sweets for the sweet" does not mean bombarding children with sugar.

"There is a place for sugar in children's diets. But moderation is the key," said Dr. Janice Stuff, an assistant professor of pediatrics at Baylor College of Medicine.

Children who learn to prefer "sweet-tasting" foods may face problems down the line.

A high-calorie diet can lead to excessive weight gain. Although most children burn the extra calories received from sugar through daily activity, some do not and may eventually end up overweight, Stuff said.

Dental problems such as tooth decay and unhealthy gums can also be reduced by limiting the amount of sugar in the diet.

Hidden sugar can be found in everything from hot dogs to spaghetti sauce. Stuff warns that food manufacturers often add sugar to their products, especially foods for the microwave. The following suggestions can help parents reduce the amount of sugar in their child's diet:

• Use only two-thirds to three-fourths of the sugar called for in recipes.
• Add raisins or other dried fruits to cookie dough instead of chocolate chips or chunks of candy.
• Use fresh fruit purees with chopped fruits to add natural sweetness to baked goods or low-fat plain yogurt.
• Substitute bagels and whole-grain breads or muffins for doughnuts, coffee cakes and sweet muffins. Top with low-fat cream cheese instead of jelly or jam.
• Offer unsweetened fruit juices and avoid soft drinks containing sugar. Stuff recommends reading juice labels. Products labeled "punch," "fruit drinks" and "10 percent" juice have a high sugar content.
• Make your own frozen treats by freezing unsweetened fruit juice.
• Flavor pancakes, waffles, muffins and hot cereals with spices such as cinnamon or nutmeg, or with extracts -- vanilla, almond, orange or maple.
• Pack lunches with individual servings of unsweetened applesauce or fruit packed in water or light syrup.
• Devise a plan with your child to limit candy to once or twice a week. Stick to the rule, preferably eaten only at home, so your child can follow by brushing his or her teeth.

These guidelines can be used in the battle against high-calorie diets, Stuff said. With a little creativity, you can have your cake and eat it too.