Growing
up, if I said I was hungry and my next meal was still a ways off, my mom
offered me a piece of fruit or some graham crackers with skim milk. End of
story. Nowadays, snacking has become a stressful issue for parents, along with
what to feed their kids in general. And the steady stream of news about
childhood obesity doesn't make things any easier.
Moms who are worried about their kids'
snack habits should first make sure there's no skipping or skimping on BREAKFAST,
which often leads to out-of-control munching and too many calories consumed
over the course of the day. A good A.M. meal should contain some protein, fat
and carbs with fiber so kids stay satisfied until lunch. A small bowl (about a
cup's worth) of 100% whole grain cereal that's low in added sugar (less than 7
grams per serving) with skim milk and some blueberries or a banana should hit
the spot. When time is tight, a hard-boiled egg, a whole-wheat pita and an
orange are ready to travel.
A balanced LUNCH should include
something from all five food groups and be substantial enough to fuel kids
through afternoon classes. But it's usually too long a stretch from lunch to
dinner, especially if they have sports or other activities, so have a snack
handy when they get in the car or walk in the door. Eating a little something
is okay - just don't let it turn into a free-for-all.
Suggestions: a small whole-wheat wrap
with turkey, lettuce and tomato; sliced apples or whole-wheat bread with nut
butter; cut-up fresh fruit and yogurt; a smoothie made with fruit and skim
milk; or whole-grain tortilla chips with bean dip or salsa.
Come DINNERTIME, sit down as a
family whenever possible. Research has shown that kids who regularly have meals
with their parents eat more fruit, vegetables and calcium-rich foods. Supper is
the perfect time to model healthy eating habits. Divide the plate into
quarters, with one section made up of fruit (dessert), another of vegetables
and the balance whole grains and protein; also add some low-fat dairy. A good
example is a stir-fry with meat, chicken or fish and lots of vegetables served
on brown rice. For a sweet ending, try a half cup of pineapple chunks topped
with low-fat yogurt.
Ultimately, managing your kids' diet
is about consistently providing healthy options—and modeling by making good
choices yourself most of the time. If you are truly concerned, consider
speaking with a registered dietitian. Ask your pediatrician for a suggestion or
go to eatright.org/ programs/rd finder/.
IN THE
BAG Are your kids
prone to the munchies? Encourage them to carry an apple or a small bag of
nuts to stave off trips to the vending machine.
