We all want our children to eat well. It’s what being a parent is all about. You can help you children begin a long and healthy life just by teaching them the importance of good nutrition and regular physical activity. It isn’t difficult and doesn’t require a lot of time.

Start with making them understand the importance of eating as the key to their health and well-being. Just by not eating a healthy and balanced diet they are susceptible to excessive weight gain, obesity and physical health problems, such as type-2 diabetes or high blood pressure. It is the parents’ job to set the example of healthy living. Make healthy eating a fun activity that will last a lifetime. Here are just a few tips to help you get started:

● Your first rule as a parent is to always be consistent in all of your decisions. This includes what, how, and when your children eat. Try and establish a set time of day for family meals. It should include at least breakfast, lunch, dinner or snacks, preferably all four. The goal of this step is to eat together whenever it is possible to better monitor what your children are eating.

● Your next step is take charge of your children’s eating habits. You’re the parent, so that means you’re the boss and it’s time for you to make some boss-like decisions. You decide what your kids are going to eat and not vice-versa. When you cook a meal and the kids put up a fuss about eating meatloaf, tell them they can eat it or not; but don’t expect anything else to be cooked. Never offer a substitute meal when they refuse to eat what you’ve served.

● Do not, I repeat do not give your children free access to the refrigerator and cupboards where they can sneak a few cookies or other snacks when you are not around.

● Try to incorporate more vegetables into your meals through salads or steamed vegetables. For a snack, serve your kids fresh fruit such as chilled grapes or blueberries.

● Instill values in your children about smart food choices when they are outside the home. They are going to eat other places other than your kitchen such as a friend’s house, the school cafeteria, or even vending machines. You want them to pay attention to the quality of what they are putting in their mouths and how much of it.

● If your kids are constantly giving you are difficult time about what you are serving for dinner, ask them to help with the meal planning and cooking. Not only will they more likely enjoy what they make more but also gain a touch of respect for how hard you work in the kitchen.

● Take your children grocery shopping with you at least a few times. While at the store, help educate them about the different food groups and how important it is to eat a well-balanced diet. As you walk through the store’s aisles, choose the foods you need to meet the needs of that balanced diet. You can also teach them about food labels and how to read them. Involving them in this way will make them feel as if they play a role in choosing the healthy foods they will eat.

Best and worst vending options

The non-profit consumer advocacy group Center for Science in the Public Interest offers a list of unhealthy snacks that are commonly served in vending machines in schools, which are often ‘filled with soda, candy bars, cookies, chips and other low-nutrition foods,’ as well as a list of more healthy choices.

Among the ‘Worst Vending Options’ are:
• Chips Ahoy!, Oreo and other fatty cookies
• Chocolate, whole or 2% milk
• Coca-Cola, Pepsi and other sodas
• Fruitopia, FruitWorks, and other “fruit” drinks
• Hostess and other snack cakes
• Keebler Club & Cheddar Sandwich Crackers
• Kit Kat Big Kat, Snickers and other candy bars
• Starburst Fruit Chews and other sugary candies

Are there better options for snacks at school? Sure. The CSPI offers these ‘Better Vending Options’:
• Applesauce cups (unsweetened)
• Bottled water
• Chex Mix (traditional)
• Dole or Del Monte fruit cups
• Low-fat or fat-free milk
• Nature Valley Crunchy Granola Bars, Oats ‘N Honey
• Orange juice (100%)
• Raisins and unsweetened dried fruit

Source: Center for Science in the Public Interest at http://www.cspinet.org.