This is a guest post by Allison Gamble, who has been a curious student of psychology since high school. She brings her understanding of the mind to work in the weird world of internet marketing, and is still trying to teach herself not to clean her plate.

photo credit: left-hand

Food and nutrition are difficult subjects for adults, and even more so for kids. A child’s taste preferences are influenced by outside sources almost from birth, so it doesn’t take a psychology degree to realize that it’s necessary for parents to guide them in making healthy food choices.

Clearly, your kids don’t think about nutrition the way you do, so you need to look at things from their perspective in order to avoid common pitfalls in the emotional realm of food and eating.

Kids and Healthy Eating Habits

Kids begin to develop preferences for food at a very young age. If you want your kids to grow up eating a variety of foods, aim to give them a number of options as these preferences develop. As they get older, encourage them to choose different kinds of healthful, whole foods like fruits, vegetables, and whole grains.

Even if you make many wholesome foods available, chances are your kids will want something sweet from time to time. Instead of slapping a label of “bad” or “unhealthy” on desserts and treats that will turn these foods into guilty pleasures, allow your children to eat them in reasonable portions. If they ask why they can’t have more, use their questions as an opportunity to talk about how different foods affect the body. Your kids will probably notice that they feel better after eating fruits and vegetables than after candy or cake, and helping them to understand why goes a long way towards giving them the tools to make good food choices in the future.

Above all, be a positive role model for your kids. If you’re constantly hung up on calories, fat content, carbs or weight, your kids will be too. Remember that kids are extremely observant and will often do what they see you doing, regardless of what you say.

The Many Faces of Food

For kids and adults alike, food is more than just physical nourishment. Advertisers work hard to target kids by using specific situations, emotions, and ideas to convince youngsters that eating a certain food will yield a positive result. Unfortunately, parents can be just as much at fault when it comes to attaching emotion to food. Saying things like, “You can’t have cake until you finish your vegetables,” or “If you’re good today, we’ll go get ice cream,” sets kids up to think of food in terms of reward or punishment instead of health and nutrition.

Odds are, your kids know how to listen to their bodies much better than you do. Young children haven’t yet been exposed to societal pressures that make adults fixate on food choices. Kids naturally eat when they’re hungry and stop when they’re full, an instinct that’s important to honor. Forcing kids to clean their plates when they’re not hungry or don’t feel well leads to the feeling that they must eat even if they don’t want to, undermining the natural cycle of hunger and fullness. Don’t worry if your child doesn’t eat very much one day or decides he’s not hungry. Instead, let the matter drop and go do something else he enjoys. When he’s ready to eat, he’ll let you know.

Teaching kids to make healthy food choices is as much a matter of showing as it is of telling. Giving kids a positive perspective through discussion and being a good role model leads to intelligent choices based on facts about nutrition rather than perceived ideas of good and bad. Kids know how to listen to their bodies, so as a parent, all you have to do is nurture that natural instinct.

In summary

• Encourage your children towards healthful, whole foods.
• Don’t turn desserts and treats into guilty pleasures or rewards.
• Be a positive role model
• Let your child eat intuitively. They’ll eat when they get hungry. Don’t force it.

What has worked for you? Share your tips!

©2011 Littlestomaks.com

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

Most toddlers are picky eaters and getting them to build lifelong healthy eating habits is a challenge for most parents. It is not unusual for a child to fill herself with drinks and only nibble on a few foods occasionally. This week, Registered Dietitian Ashley Rosales offers a few tips to bring variety in your child’s diet and encourage healthy eating habits.

Ashley Rosales, RD B.S. in Clinical Nutrition from UC Davis, Dietetic Internship completed at Napa State Hospital Project Manager Dairy Council of California Past Experience: Clinical nutrition, nutrition communications, senior nutrition and food service management Expertise: Registered Dietitian with a focus on effective nutrition education, providing parents with realistic approaches to raising healthy eaters, and blog writer for MealsMatter.org Twitter: @Ashley_RD Contact via email – arosales@dairycouncilofca.org

Question: My little one drinks and drinks and drinks but only nibbles on food here or there. Is this okay or should I try to make her eat actual food? Or maybe a nutrition shake?

Answer:

Many parents of young children question if their child is getting enough nutrients through food. It is important to remember that although they’re no longer babies, young children aren’t ready for adult-sized portions. Their little stomachs just aren’t big enough. Although it is true that they need the same nutrients as adults, the amounts do differ greatly. It is also very common for your child to show day-to-day appetite fluctuations. If your child is occasionally “picking” at a meal, chances are that he or she will make up for it later. If your child is growing normally, seems healthy, and has energy to play, then he or she is probably getting enough to eat. Despite this, it is still normal for parents to feel insecure about “what” or “how much” their child is eating.

One of the hardest things for a parent to do is trust in their child’s hunger and satiety cues. This is a critical time when your child is learning how to make food choices and is establishing patterns of healthy eating that they will take with them the rest of their life. If you are doing all you can as a parent to set your child up for feeding success, then you can feel confident that they will eventually make the right choices and that they will get enough nutrients in the process. Here are a few guidelines to consider to give you some peace of mind.

Establish a routine. Children do best with a routine, so try serving meals and snacks at about the same time every day. Limit snacks that are served as a “pacifier”, such as in the line at the grocery store or while running errands in the car, as these types of snacks can interfere with mealtime. Plan snack and meal times to coincide with your families schedule in order to ensure you have adequate time to prepare a healthy snack and eat meals together as a family when possible. When children don’t feel rushed, or when they eat with others, they tend to eat better.

Serve smart snacks. In addition to meals, young children need 2 to 3 snacks each day. Plan snacks that include something from at least one of the food groups. An example would be sliced apples with string cheese or whole grain crackers with hummus. If your child likes to sip on beverages for a snack try serving up a delicious and nutritious smoothie by blending fruit, ice and milk together. Snacks should be a nutritional complement to meals, so try offering snacks two hours before meals so that your little one is hungry again by mealtime.

Beware of beverages that compete with nutrients. Beverages are important for many reasons, with the highest being that they ensure your child is getting enough fluids for hydration. However, many beverages consumed by children today are loaded with calories yet provide no essential nutrients. These beverages, like soda, fruit and sport drinks, often replace nutrient-rich beverages like milk, which provides the calcium, vitamin D and potassium that children need each day. On the other hand, although your child needs nutrient-rich beverages, don’t be so quick to reach for those child “supplement shakes” unless directed by your pediatrician, as these really can interfere with your child’s hunger at mealtimes. So what should you serve your child to drink? The best rule is thumb is to serve milk with meals, provide 100% fruit juice in moderation (around 4-6 oz per day) and offer water throughout the day when your child is thirsty.

Be a good role model. What are your eating and drinking habits? Do you snack on nutritious foods and eat a balanced meal with your children? Do you drink milk at meals and choose water when you are thirsty? Children are observant and they rely on you to learn their habits, attitudes and beliefs around food. Role modeling is one of the most powerful and effective ways to help your child eat healthier.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

There are so many handy snacks around these days. No wonder kids get hooked on them at an early age, so much that they don’t eat anything else. This week, registered dietitian and exercise physiologist  Susan Dopart advises parents to get their kids involved in shopping and cooking as they try to introduce them to vegetables and other healthy foods.

Question: My 5 1/2 yo prefers not to eat! She will “snack” on muffins, goldfish crackers if you let her, but will only eat a handful of other things, none that include vegetables. She weighs 34 lbs and is almost 6 years old; 25% percentile on weight since she was 1 or 2. What should I do?

Children will eat what you feed them.  If you offer your daughter a variety of healthy choices (and not the muffins, goldfish or other) eventually she will give up and pick one of those.

Involve her in the shopping and cooking process.  Bring her grocery shopping and have her pick out 2-3 favorite fruits and vegetables each week.  Educate her at the store about what vitamins and minerals are in each one so she knows why they are important to eat.  For example, a strawberry has vitamin C which is important for healing when you scrape your knee.

In my office I show children the list of multiple ingredients in snack or processed foods.  I then tell them it take their bodies longer to process and digest those foods rather than foods without a label, like fruits and vegetables.

Taking the snack foods out of house will eliminate temptation and keep the environment clean.  If those foods are not around or accessible, and nutritious foods are in their place it will encourage healthy eating.

There are ways to make vegetables more kid-friendly.  I have a vegetable casserole that combines vegetables with eggs and cheese in tomato sauce that kids love.

To encourage new foods have your daughter try a no thank you serving.  Since many children have aversions to vegetables due to their strong flavors, their taste buds need conditioning over time.  A “no thank you” serving is having her try a bite or two (one or two teaspoons) of something she does not like each time it is served.  Research shows a child may need to eat a new food 10 times before they start to like it and ask for it.

One of the most important aspects of feeding your child is being a healthy role model.  If a child sees you eating vegetables each day, it is one of the best ways to encourage healthy eating.

With respect to your daughter’s size that may be what is normal for her. There is not a concern about her size unless she falls below the 10% percentile for height or weight.

Good luck.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, registered dietitian and contributing editor of Parents magazine Sally Kuzemchak offers tips for creating a healthy food environment at home to foster lifelong healthy eating habits and preventing childhood obesity.

Question: My son just turned one and since I have struggled with obesity most of my life, can you suggest what I can do nutritionally to ensure my son doesn’t face the same struggles?

It’s great that this is on your radar and that you want to take action while your son is still so young. As you already know, you can’t do anything about your son’s genes. But you can make sure he grows up with healthy eating habits and physical exercise. That can make a huge difference for him and help lower his chances of obesity in both childhood and adulthood.

Here’s how you can establish a healthy food environment at home:

Keep your kitchen stocked with a wide variety of nutritious foods that are yummy and accessible, like a bowl of fresh fruit on the counter and snacks like low-fat yogurt and whole grain crackers front and center in the fridge and cupboard.

Plan regular meals and scheduled snacks instead of all-day grazing or constantly grabbing food on the run.
Include a small amount of goodies like desserts or chips that you treat as “sometimes foods”. You don’t want these foods to become forbidden and more desirable.

Eat most meals at home together as a family at the table. Researchers have found that children who eat meals with their families (and the TV turned off!) get a much healthier diet overall.

Offer milk and water as the primary drink choices. Sweetened drinks like punch and regular soda are linked to weight gain among kids and adults—and you can even skip fruit juice if your son eats a lot of fruit. You should also ask your child’s doctor about giving your son two-percent milk right now instead of whole. The American Academy of Pediatrics recently stated low-fat milk is a better option for toddlers who have a family history of obesity (after age two, you can switch to one-percent or skim).

Model healthy choices and attitudes. As a parent, you’re the single biggest influence on your child right now. Let your son see you take the kinds of positive steps you want him to make as well, like drinking water instead of soda, enjoying vegetables with meals, and being active. And avoid making any critical comments about your weight or your body, since studies shows that those negative attitudes can rub off on kids and damage their self-esteem too.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Getting toddlers to sit down and eat as a family is a challenge for most parents, us included! What we try to do is to spin interesting stories and silly conversations to keep their interest. Sometimes it is the Diesel Food For a Diesel Engine while at another time it might be something like Eating Salad Like a Giraffe! Sometimes it works, sometimes it doesn’t, but when it does, it is a great way of capturing their imagination while stretching your own.

We had another silly, but fun conversation at dinner today. Before I get into it, here is what was served so you get an idea:

1. Fettuccine with Turkey meatballs
2. Green beans with olive oil
3. Mixed salad
4. Plain yogurt, Feta cheese, grated Parmesan cheese
5. Plain milk, water

The twins love to eat pasta with a sprinkle of organic cheese (their word for grated Parmesan cheese). They mostly nibbled on the pasta and took only a few bites out of the meatballs. My daughter tried the feta cheese and a little milk from her glass.

The delicious green beans were not even touched! Our initial offers were met with stubborn resistance from both the twins! I knew I had to think of something interesting to nudge them into at least trying a few of them!

An idea popped into my mind as I announced -

“Hey guys, I am hearing a faint voice from your stomach. Let me get closer and use my special powers to listen to what it is saying”

Daughter: (with a huge grin as she lifted her T-shirt to show her stomach) – what is my stomach saying baba?

Me: Hmm..let me listen. I think it wants to eat a green bean. Just like my stomach…Mmmmm, these beans are d-e-l-i-c-i-o-u-s!

Daughter: (giggling) Really? Give me a bean, give me a bean..

I popped one of those beans in my mouth as I announced loudly “bean coming…bean coming”

It worked…she went straight for the beans and pulled one out from the main dish in the center, imitating “bean coming…bean coming” as if to alert her craving stomach!

Me: Now ask what your little stomach would like to eat next…

Daughter: (lifting her T-shirt) My little stomach, what would you like to eat now?

Me: My stomach says it wants another green bean…

Daughter: Me too, give me a bean, give me a bean…

Bean coming…bean coming….

I had her hooked, and even though I enjoyed it a lot and wanted to laugh out loud, I kept the game going! Popping the whole green beans one by one in my mouth and relishing the rich tomato-onion sauce, I continued to eat while pointing to my own stomach. She imitated my every move and ate a few, one after the other, enjoying the taste and making Mmmm… sounds!

After a while, as she seemed satisfied and full, I asked again – “now what does your little stomach want to eat?”

She paused for a moment and reflected back – “it’s full now, it wants to drink a little milk”

Well done, I thought! I didn’t press any further as she finished her milk and left the table.

Bottom line – get creative, get silly and just try new ways of encouraging your kids to eat more fruits and veggies.

Good luck and let me know how it goes!

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Family Physician Dr. Michelle May offers a few tips to help you raise a healthy child by providing unconditional love, encouraging physical activity and promoting healthy eating habits.

Question: How can I encourage my kids to eat well and follow a healthy lifestyle?

Answer:

With the launch of Michelle Obama’s Let’s Move campaign, unprecedented attention has been paid to healthy eating and physical activity in children. There’s a huge potential for benefit but two potential pitfalls that parents need to be aware of.

First, the focus really shouldn’t be on childhood obesity. All children (and adults!) benefit from increased awareness about their lifestyle choices. Singling out overweight children contributes to the stigma and shame they already face—and may cause parents, doctors, and others to mistakenly believe that the information doesn’t apply to normal weight children.

Second, restrictive diets haven’t worked in adults and they don’t work in children. Studies have shown that children who are restricted from certain foods at home and are exposed to those foods elsewhere are more likely to choose the food, overeat it, and feel guilty afterward. Sounds just like the last diet you were on doesn’t it!

Let’s look at the keys to the development of lifetime healthy eating and exercise habits:

Build Healthy Attitudes

• Demonstrate your unconditional love for your child. Children—especially overweight children—need support, acceptance, and encouragement from their parents.
• Build self-esteem by focusing on all of your child’s positive qualities, unique talents, and individuality. By developing interests and skills that increase their success and pleasure, they will be less likely to turn to food for fulfillment.
• Help your child develop good communication skills, encourage them to express their feelings, and teach them effective coping skills to decrease the chance that food will serve that purpose.
• Emphasize the importance of good health, not ideal weight.
• Never tease or criticize a child or adolescent about their weight. Such comments are hurtful and can stick with a person for a lifetime.
• Be a positive role model. When your child observes you enjoying healthful foods and physical activity, they are more likely to do the same.
• Most importantly, sit down and eat together as a family. Family mealtimes are a wonderful way to reconnect with one another and share your day. Mrs. Obama talks about playing “Roses and Thorns” – taking turns telling about the best and worst part of your day.

Enjoy an Active Lifestyle

• Help your child build a lifetime exercise habit by making consistent physical activity a high priority in your family.
• Reduce the amount of time your family spends in sedentary activities like TV and video games. Instead, plan fun family activities that provide everyone with exercise and enjoyment.
• For children who have been relatively sedentary, physical activity should be initiated gradually to avoid injury and discouragement.
• Encourage active play like biking, swimming, and playing ball.
• Participation in individual and team sports can be a great way to build coordination, athletic skills, and self-confidence.

Develop Healthy Eating Habits

• Children have the instinctive ability to regulate their intake to meet their needs. Respect these internal cues of hunger and satisfaction.
• Do not force children to clean their plates or bribe them with dessert for finishing their meal.
• Never use food as a reward. Reward desired behavior with praise, extra attention, and privileges.
• Do not comfort your child with food. Hug them and listen to them instead.
• Do not impose stringent food rules since this may lead to rebellious eating when the child is away from parental control.
• Don’t say or imply that some foods are good while others are bad. Instead, teach children that some foods are healthier than others. This will help them learn to balance eating for nourishment with eating for enjoyment.
• Provide a variety of delicious healthy choices for snacks and mealtimes. Suggestions include fresh or dried fruits, vegetables with tasty low fat dips, reduced fat cheese or peanut butter and whole grain crackers, yogurt, fruit smoothies, whole fruit ice pops, granola bars, turkey roll-ups, or snack mixes made of cereal, dried fruit, and nuts.
• A healthy breakfast is a great way to start the day and is important for optimal performance in school. Include protein and whole grains for energy and nourishment.
• Encourage children to drink water and fat free or low fat milk instead of sugary sodas, fruit drinks, and sports drinks.
• Promote a high fiber diet by giving your child whole wheat breads and pastas, brown rice, and five servings of fruits and vegetables daily. They will prefer these types of foods if that is what they’re used to.
• Since children (and adults!) have a natural preference for sweet and high fat foods, it’s reasonable to limit the amount of sugary and fatty foods that are readily available to encourage intake of more nutrient rich foods.
• Involve children in shopping, meal planning, and preparation. This is a great opportunity to teach them about nutrition—and they will be more likely to try new foods if they helped make them.

Download Keys to Raising Healthy Children flyer by Dr. Michelle May.

©2010 Littlestomaks.com. All Rights Reserved
Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

March is the National Nutrition Month with the theme of Nutrition from the Ground Up! I asked Dr. Husbands to share a few tips for parents so they could ensure proper nutrition for their kids and help them establish healthy eating habits early on.

Question: What does Nutrition from the Ground Up meant to you? What changes, if any, should I consider to make sure my child gets proper nutrition and develops healthy eating habits?

Answer:

Being a role model: Starting good dietary habits starts with what kids see their parents eating regularly. So it’s the parents responsibility to model good eating, healthy lifestyle and exercise habits to their children. One of the most common flaws in the parents diet is: insufficient amounts of fresh vegetables being regularly eaten! Kids pick up on this and they start to not like vegetables because the parents don’t.

Eating On the Run: Many parents allow their toddlers and young kids to take a bite of food, run and play, then take another bite, then run and play. This behavior may seem harmless and innocent enough, but the kids don’t really learn to taste and appreciate all the intricacies of different flavors and textures of foods. Note that you will rarely see kids doing this behavior with cake or ice cream…they want to savor every morsel of the sweet treat! Teach them to appreciate the differences in foods taste and textures by modeling mealtimes as a time to slow-down and really taste their food with sufficient chewing and calm, unhurried, visually pleasant meals. This also encourages proper digestion and absorption of nutrients, so the kids also get more nutrients assimilated!

Drinking Plenty of Water Between Meals: Water is one of the most important nutrients for our bodies, but most people I see in clinical practice neglect this fact. Most adults drink far too little water each day. As a general rule, most people should drink half an ounce of water per pound of bodyweight each day. This poor habit is often passed on to kids. This is also one factor in kids having atopic disorders, that is disorders of the mucous membrane linings and the skin. This includes atopic dermatitis, asthma, and allergies. Adequate water alone is definitely not the only factor in these disorders, but is one of the factors that is easily addressed.

Ensuring adequate vitamin D: Vitamin D is one of those supernutrients and has been getting it’s due recognition lately. The RDA’s for vitamin D are set far too low, often times about 5 to 10 times too low for healthy functioning. Many infants and toddlers, due to various factors, can benefit from 1000 to 2000 IU of vitamin D/day. Also many middle school age to teenagers could benefit from 2000 to 3000 IU of vitamin D/day. Most adults should get a maintenance dose of about 3000 to 4000 IU/day. In cases of acute upper respiratory illnesses (colds and flu), even in toddlers and young children, a short term dose of 10,000 IU of vitamin D/day for a few days until the child gets over the cold or flu is helpful. A sufficiently high dose for adults (approximately 20,000 IU/day) is also beneficial for short term use in adults with upper respiratory illnesses.

Addressing clinical vitamin D deficiency immediately: In any person who has blood vitamin D levels measured below 20 ng/ml, they must take a short-term loading dose to get their blood vitamin D levels in the healthy range of about 40 to 80 ng/ml. For a few weeks, they may need to take 10,000 to 20,000 IU vitamin D/day, have their blood levels re-measured, then stay at a lower maintenance dose. It analogous to having a bucket of water with a slow leak, where by the time you see it, the bucket is almost empty: You have to put a lot of water in to top it off, but after topping it off, you just have to keep putting a little in regularly to keep it full.

Taking care of intestinal microflora: For anyone, anywhere at any age: If antibiotics are used, or if steroid inhalers, or topical steroid-containing creams are used, these drastically reduce the beneficial microflora that should be lining a healthy upper respiratory tract, the GI tract and all the mucous membrane linings. It is always, always, always necessary to replenish the beneficial microflora lining the gut and mucous membranes to prevent recurrent infections and damage to these linings to prevent more side effects, such as atopic associated diseases.

©2010 Littlestomaks.com. All Rights Reserved
Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Nour El-Zibdeh emphasizes the power of family meals and offers some handy tips on how to seat your child when eating or drinking.

Question: Could you offer some advice regarding where a child should be seated when eating/drinking…Is it acceptable to let a toddler walk around with a sippy cup of water? Also, how do the experts feel about eating in the carseat?

Answer:

Seating a child:
Gathering around the table for a family meal is the best place for eating. Studies, over and over, show that children of families who eat meals together almost every day have healthier diets (more fiber, vitamins, and minerals and less fat) compared to children of families who don’t.

Aside from nutrition, family meals teach young children table manners, improve social and motor skills, enrich language, and boost self-esteem. They promote a sense of togetherness in the family and are associated with happier marriages.

For older kids, meals frequently with families are associated with less drug use and smoking. It’s a good idea to start when they are young!

Tips for making family meals reality:

• Plan ahead and build in enough time for preparation. But even if you’re taking out, bring the family together to the table.
• Remove distractions: turn off the TV or computer, put video games, toys, and cell phones away, and let the answering machine pick up calls.
• Get them involved by setting the table and cleaning up—as safe as possible for their age.
• Be a role model. Eat your vegetables and they will too.
• Start a good conversation. Avoid arguments or discussions that promote tension.
• Take your time. Eat slowly to match their speed, which helps you conquer mindless eating as well, and enjoy quality time.

If your child sits in a highchair, make sure it’s positioned close to the table or the rest of the family, not in the corner.

Letting a toddler walk around with a sippy cup:
It depends. If your toddler eats well and drinks at least 18 oz of milk, then that’s fine. However, if she doesn’t, especially if she’s small for her age, she might be getting full from all the water she’s drinking.

Drinking juice or milk is more problematic because a constant supply of sugar around the toddler’s teeth might lead to decay. Plus, juice and milk supply extra calories and sugar your child might not need.

If a toddler drinks calorie-containing beverages continuously, they can lose their ability to tell how “hungry” feels different from “full.” Instead, structure meals and snacks; just like naps, bedtime, and other activities. That gives them a sense of security that food will eventually come.

Eating in the car seat:
Other than the missed opportunity of a family meal and its benefits, eating in the car usually promotes mindless eating of less nutritious foods, such as processed snacks. If a child accidentally chokes while you’re driving, the consequence can be disastrous.

As a mom; however, I understand that “never” eating in the car is impossible. On the occasional road trips, or on days when you’re running late for school, eating in the car might be acceptable. But don’t make it a habit. Wake up a little earlier for breakfast and build in time to sit down for lunch and dinner.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Emma Stirling offers a few handy tips on how to empower your little ones at an early age in selecting treats and snacks appropriately and in balance with healthful foods.

Question: I’ve simply avoided giving my toddler any candy, chocolates or ice-cream until now, but can’t keep this up forever. What’s the best approach?

Answer:

So you wake up one day and your baby, who was enjoying her food and eating reasonably well, turned into a toddler.  Suddenly your food is the last thing on her radar.  And when she is hungry, there are far too many new foods available in the supermarket, at the café or at grandmas.  So how should you approach treat or ‘extra’ foods?  And what are some top tips for the whole, extended family?  Let’s explore this, at times, conflicting area of toddler nutrition.

Reward wisely

If you be a good girl at the grocery store, you can get a treat.  You didn’t eat all your veggies, so you can’t have ice-cream.  Oh my poor darling, let me get a plaster for your grazed knee and a little candy to cheer you up.  Sound familiar?  If you have childhood memories of food treats being connected with rewards or punishment or comforts, then chances are you will copy these behaviors with your own children.  But the problem with this is, it simply teaches children that treat foods are the most desirable and this can set up future patterns of emotional eating.  The key is to break this cycle and approach treats as an enjoyable part of regular eating, with no strings attached.

Tip: Try non-food rewards for good behavior like a sticker chart, new book or favorite outing.

Separate snacks

Due to their small stomach capacity and active day, toddlers need mid-meal nutritious snacks for fuel and to help ensure daily nutrient requirements are met.  It’s important to clearly separate snack foods from treat foods.  The two lists will differ from family to family depending on your personal nutrition views.  But the key is to make it clear to all family members.  Yes that’s you grandma, daddy and big cousin, babysitter.  At mid-meal snacktime make sure little stomachs fill up from your “nutritious snacks list” first like fresh berries, wholegrain crackers and dip or small cubes of cheese.  And pack portable snacks in case you are caught out and the closest option is a convenience store. Once hunger is curbed or satisfied you can offer something from the “treat list”.  In my family all treats for all family members (yes, daddy’s dark chocolate too) are kept in an opaque container on a top shelf in the pantry.  Out of sight, out of mind, until treat time.

Tip:  Be a positive role model and prepare a nutritious snacks platter to enjoy together.

Timetable treats

Aim to be consistent with your approach and set up a timetable or guidelines on how you will include treats.  In my family, since my children were three years old, we have all been able to choose, two portion controlled treats a day on request.  I’ve talked to them about the difference between treats and fill you up healthy foods, plus the idea of time appropriate eating – “no we won’t have an ice-cream now, we’ve just had breakfast and ice-cream isn’t a breakfast food”.  So now they ask for their treat at appropriate times, like after dinner (brush your teeth before bed) or when on an outing.  It sounds too simple, but the power is in empowering at a young age.  It wasn’t long before my daughter cottoned on – “Oh I won’t have a treat after lunch mom, I’m going to save it for an ice-cream after swimming lessons”.

And you’ll be amazed at how it works at the grocery store.  My children can now purchase items for the treats box, take them home and store them away without any pester power or “I want one NOW!”.  And on some (rare) days, they even forget to ask for a treat.

Maybe you think that sounds rather generous?   In your home, it may only be a treat three times a week, or only after sport, or only at parties.  But whatever you decide stick to it, even on vacation, when a few too many extras can slip in.    A treat time plan the whole family (even mom and dad) sticks to, helps your kids develop a healthy relationship with food.

Tip: Make a craft project together and cut out pictures of treat foods and snack foods from catalogues.  Stick them on a chart that clearly shows the two groups for all to see.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Greetings! Hope you all are enjoying the beautiful days of Fall. I simply love this time of the year. We are getting ready for Trick-or-treat and pumpkin painting, and the twins are excited! They are already dreaming of collecting candy – it is going to be an uphill battle trying to keep them from eating too much. I won’t spoil the fun by telling you their costumes this year yet, but will surely post a photo after Halloween.

Here are the 5 nutrition related news that caught my eye this week. Enjoy and drop me a comment to share your thoughts.

A new index to help you select affordable nutritious foods

A new food rating system called the Affordable Nutrition Index (ANI) was introduced this week at the American Dietetic Association’s Food and Nutrition Expo in Denver. The idea is to provide a score that takes into account the cost of a certain food item in addition to its nutrition value. A food item with a high score means that it is high in 9 nutrients (protein, fiber, vitamin A, C, E, calcium, iron, potassium and magnesium), low in 3 nutrients (saturated fat, added sugar and sodium) and costs less on a per serving basis. Sweet potato, broccoli, green pepper, orange and banana scored high on the index (over 100) while packaged convenience foods scored lower than 100.

This index has been developed by Dr Adam Drewnowski, Director of the Center for Public Health Nutrition at University of Washington in Seattle. He used the Nutrient Rich Food Index (NFR9.3) which he previously developed and a price per serving information from food prices database, Seattle area supermarkets and industry sources. This research was sponsored by the Campbell Soup Company. Not surprisingly perhaps, many of the condensed soups from Campbell ended up with a high score around 100 compared to many fresh or cooked vegetables and even fresh fruits.

I am intrigued by this idea since we all want to select foods that have high nutritional value at an affordable cost. However, I don’t think that this is the only way to make that choice. I was disappointed to see that vitamin D was not included in the 9 nutrients to promote in the NFR9.3. Plus cost per serving is probably not the right measure of what a customer pays when buying a product. Also, you can manage cost by buying seasonal fruits and vegetables from local sources. Still, I think it is a good idea and I plan to write more about it in future.

Coke’s response to the debate on obesity is lame

Coca-Cola, the icon of sugary drinks is under attack! CEO Muhtar Kent wrote an Op-Ed piece in the Wall Street Journal on October 7th defending his company against proposals of soda tax. Coke Didn’t Make America Fat is what he believes; and quite arrogantly he points the finger to his own customers saying they lead a sedentary lifestyle! Well, Coke did make America fat according to my blogger colleague Dr. Ayala who wrote an excellent piece this week in response to Mr. Kent’s lame arguments.

So far, Coke’s response to the current debate on the role of sugary drinks in our obesity problem is rather lame in my opinion. They have announced that they will add calorie information on the front of Coke cans. They have given a large amount of money to the American Academy of Family Physicians (AAFP) to develop consumer education content as part of their Consumer Alliance Program. They are also a part of the Healthy Weight Commitment Foundation (HWCF), a group of 40 organizations seemingly engaged in a collaborative effort to address obesity. And now in their latest move, Coke has announced that they will introduce a 90-calorie mini soda can so that people can limit their intake of sugary cola.

While I am no fan of the twinkie tax, I do not believe that these actions by one of America’s top brands are of the high caliber needed to solve one of America’s most challenging health problems. Coke needs to do more than just pay lip service and make lame arguments defending their products in public. They need to take a more grass-roots approach – building playgrounds in schools, sponsoring healthy lifestyle events, developing after-school programs, integrating nutrition and physical education, sponsor healthy nutritious school lunches just to name a few examples. They need to measure the effectiveness of these programs in reducing obesity and make the data public.

Coke’ 3Q financial results show that they generated $6.3 billion in cash from operations year-to-date in 2009. They spent $241 million buying back their own shares. A little more of that cash spent on real programs to solve our obesity problem will not make a dent in their profits! What do you have to say about that Mr Kent?

FDA puts the hammer down on front-of-box labeling

The Smart Choice program it seems was the last straw according to Marion Nestle who writes a blog called Food Politics! In a letter to the food industry, the FDA is openly questioning the arbitrary nutrition standards used by companies to develop these labels which end up showing their own products as healthy. FDA wants to develop a set of independent criteria which these labels will need to meet before companies can use them on their products. FDA also wants to understand how these front of the box labels affect consumer choice.

I say, it’s about time. The Nutritional Facts panel, usually at the back or the side of the box, is too complicated for most consumers to read and understand. Consumers are looking for something simple that allows them to quickly make a decision.

We are lagging behind other countries in this area. A traffic light based food labeling system developed by the industry based on government guidelines in UK seems to be working very well. Why can’t we do the same here?

Here is a good background information on different types of front of box labeling systems. What is your opinion? Have you come across a labeling system you really like?

Toddler diets a cause for concern according to the 2008 FITS data

Latest data from the 2008 Nestle Feeding Infants and Toddlers Study (FITS) confirms the sorry state of a typical toddler diet in America. Most toddlers and preschoolers are not eating fruits and vegetables. They are consuming too much saturated fat and sodium. French fries are the most popular vegetable!

Good news is that the diets of infants and older babies are much better compared to the 2002 data. Mothers are breastfeeding their children longer and consumption of sugary drinks is decreasing. There is a risk of iron deficiency in some children.

Looks like parents and caregivers are following the feeding guidelines for infants. So why do things go south during the toddler years? Is it because of picky behavior? Or is it because toddlers eat what their parents eat? Or a combination of the two?

Not much progress has been made in the diet of toddlers since 2002. We need to make a deliberate effort to improve this situation.  Having dinner together, being a role model and encouraging fruits and vegetables is critical to solving the problem of childhood obesity. And in case you are struggling, here are some tips for picky eating.

Let us bring the school nutrition standards to the 21^st century

Can you believe that it was 1995 when the standards for the National School Lunch Program (NSLP) and School Breakfast Program (SBP) were last revised? Yet the NSLP served lunch to over 30 million children and SBP served breakfast to over 10 million children in 2008! If we are serious about fighting the battle of childhood obesity, we need to revise these standards and bring them to the 21st century!

Well, the good news is that the Institute of Medicine (IOM) has now issued its recommendations in a report titled School Meals: Building Blocks for Healthy Children, which the US Department is going to consider as they revise these standards. Recommended meal requirements encourage more fruits & vegetables, whole grains, min and max levels of calories and limit saturated fats  and sodium.

This is good news! I hope they will begin to implement these recommendations by the time our twins start going to school. I think progress may be slow due to cost and bureaucracy, but at least it’s a good start.

Enjoy and do let me know you think. I would love to have you share your best tips in comments below.

Photo source -cambodia4kidsorg on Flickr via everystockphoto

©2009 Littlestomaks.com

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Jill Castle explains why it is important to be a good role model for your children and offers tips on how to be a role model for their eating habits and nutrition.

Question: How can I be a good role model for my child?

Answer:

Does your daughter admire your appearance as you leave for a date night?  Do you hear your son exclaim his aspirations to be just like Tiger Woods or LeBron James?  Does your toddler want to be a teacher or a doctor or a nurse, just like you?

We are all role models to children.  Parents, especially, are under the watchful eye of their child.  How you behave, what you choose, your habits—both good and bad, influence a child every day.  And how you manage your body—what you eat, when and how much you eat, your activity level or lack thereof, all register with children—even toddlers—and can set the foundation for a future of healthy eating and an active lifestyle, or not.

Parents have the unique responsibility of being the primary role model for their child when it comes to food and eating behaviors.  By the time a child is twelve years old, they will model many parental behaviors in this area.  So, if you are a meal skipper, chances are your child may be too.  If you diet off and on, so may your child grow up and do the same.  If you refuse certain foods or eliminate them from your diet, chances are your child may also.  If you spend a lot of time watching television, don’t be surprised if your child comes home and plops in front of the TV, Nintendo DS, or laptop.
It can be overwhelming to realize your child is looking at your behavior every day!  Here are some concepts to keep in mind as you evolve into a terrific role model:

Trust your child to honor their hunger and fullness and eat the right amounts for their body.  Trust your child’s inner intuition about eating.  Trust that you can learn from your child’s natural self-regulation.  This foundation of trust will serve you and your child through the ups and downs of growth, body development, and eating in the future.

Predictability is the key to a happy child.  Set up a framework for meals and snacks—time them at regular intervals to avoid over-hunger.  Structure your meals to have most of the food groups represented, most of the time.  Offering fruit at every meal is a great way to ensure healthy eating and build predictability in mealtimes.  Predictability builds security—food security.  A child who is secure with food and eating tends to have fewer problems with weight and eating later in life.

Choose food for health.  Focus on foods that are rich in nutrients, fiber, and taste.  Choose more whole, natural foods such as fruits, vegetables, lean meats, low-fat dairy products, and whole grains.  Consider processed foods, food colorings and dyes, caffeine, and sugar substitutes as the “occasional food”, rather than a staple in your family’s diet.  If the drive through is a common stop on your way home, envision another way to bring convenience and efficiency to your eating—try a crock-pot,  a pressure cooker, or homemade frozen entrees instead.

Expose  your child to a variety of foods.  Ensure that new foods accompany familiar foods.  Try ethnic varieties, exotic fruits, seasonal vegetables, and flavorful condiments.  Try different forms of familiar foods—instead of French fries, try roasted potatoes.    Instead of applesauce, try baked apples.  Don’t rule out a food because you think your child won’t like it—and don’t paint a grim face if you do offer it—stay neutral and trust your child to let you know their impression.

Adventure in eating is fun for kids.  Kids love to help their parents in the meal preparation process—it is an adventure for a child to tear the lettuce, peel the carrots, and wash the cucumbers for a salad.  Show your sense of eating adventure by having a “new menu item” night during the week.  An openness to “try anything” also shows adventure in eating—let your child see the adventurous eater in you!

Move your body—daily.  If you want your child to be active, you need to be active too.  Show your enjoyment and enthusiasm for exercise!

Share your food.  This is a safe way for your child to try new food items and a way to build trust and security with food and eating.  And food always tastes better off of Daddy’s plate!  Sharing food sends the very basic and important message of generosity.

Communicate early and often with your child about food, eating, nutrients, health, and physical activity.  Promoting open and honest communication about nutrition will set a foundation of trust, health education, and realism in the world of food and eating.  Remember, children are curious and will ask the questions—let them know early on that you are their resource for reliable information.

Manners are important and beginning early with the basic “please and thank you” is a great place to start.  Make sure you “please” and “thank” your child early on—and you will be pleasantly surprised when you hear it stated, unsolicited from their mouths.  Practice common table manners—it pays off before you know it.

Role Modeling is not a choice for a parent—it comes with the territory.  Choosing to be a great role model with food and eating will reap lifetime rewards in your child’s food choices, eating behaviors, exercise patterns, and overall health.  Remember, your child is watching your every move.  Your moves don’t have to be perfect—just thoughtful and intended to a healthful and active child.

©2009 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Greetings! It’s Friday, which means it’s time for another Five for Fridays! Here are 5 interesting nutrition stories of the week that caught my eye. Enjoy and drop a comment to let me know what’s on your mind.

Food industry turns sour on high sugar prices

If you ask me, more than a “fat” or “sugar” or “junk food” tax, I like the current situation better. A shift in global supply and demand of sugar, coupled with government policies that limit the import of cheap sugar in the US, domestic sugar prices are going through the roof and the food industry is crying foul! Some of the big food companies have sent a letter to Agriculture Secretary Tom Vilsack threatening price increases and worker layoffs if import quotas are not raised. Some will argue that the current quotas are against the idea of free trade. In general, I do not favor them either. But in this case, it is better to have these quotas to manage the demand for sugar rather than have a tax to control the demand for the final product. Let the companies figure out for themselves how to manage the increased cost of their raw materials. If they increase prices, demand for their product will go down. If they layoff workers, then they would need to increase their productivity to meet the current demand. Either way, it will force them to innovate.

Another front-of-box labeling system claims to be “smart”

A new front-of-the-box nutritional labeling system designed by a coalition of nutrition experts, scientists, food companies, retailers and research organizations goes live this week. It is a very simple system with a green check mark indicating the “smart choice” based on current nutrition guidelines. Also the calorie per serving and number of servings in the package are clearly shown under the check mark. There has been some criticism of this initiative, mostly because it is sponsored by food and beverage companies. Although it is not perfect, it is yet another attempt to simplify the life of most consumers who are often confused by the full nutritional facts label and the ingredients list on the back. There are many other creative versions of these front-of-the-box labeling without any standardization.  A traffic light system of food labeling is getting popular in UK and Australia. Clearly, there is a need to standardize such labeling so it does not turn into a clever marketing ploy by manufacturers. Have you come across such labels on products in store? What is your opinion of them?

Link between food stamps and obesity

A new study finds that people on food stamps are likely to be more obese compared to those of the same socioeconomic background who are not on the program. This implies that those receiving food stamps make food choices which are not very healthy. Although I think the study is interesting, its conclusions are highly speculative. The main goal seems to be influence changes to the food stamps program so that it encourages the recipients to consume nutrient-rich, low calorie foods. One idea is to force these people to attend a course in nutrition before they can get food stamps. That is quite ridiculous in my opinion! We cannot teach nutrition to kids in school – how can we expect people trying to find their next meal to learn about nutrition by sitting in a class? Still, it is something to think about. The challenge is to link food assistance with healthy foods. If only we could find them in the supermarkets at an affordable cost! What do you think?

Encourage your kids to eat veggies by these market meal ideas

Hop over to Kidappeal for some interesting ideas for a quick summer market meal, green beans, tomatoes and eggs. Very simple recipes and the pictures look great. I really liked Jenna’s tip on taking the kids to the Farmer’s market and getting them to pick their favorite fruits and veggies. And then serving a “market meal” like the one described in this post. Over the summer, we have taken the twins to a local Farmer’s market a couple of times on Fridays after we pick them up from Daycare. Have not had much luck with fresh, organic fruits and veggies – in fact, our local Whole Foods happens to have a better selection, although their prices are way too high! But we have enjoyed some local pita bread and apple-stuffed pastry from the market. Most importantly, we can get the twins on a short train ride in the nearby Mall, which really makes them happy!

5 practical ideas for becoming a positive role model

Want to encourage your toddlers to develop healthy eating habits? Check out this guilt-free guide to becoming a positive role model by Registered Dietitian Maryann Jocobsen who offers 5 simple and practical tips. My favorite one – don’t try to be perfect! Food is not just nutrition and a set of rules, but also about enjoyment. It is important to help your child build a positive relationship with food. Also remember that it does not happen in a day, or a week or even a few months. This is truly a long-term project!

What are some of your favorite tips in getting your kids to eat healthy?

Enjoy your weekend! And let me know what you think.

Photo source -baronsquirrel on Flickr via everystockphoto
©2009 Littlestomaks.com

5 simple changes you can make to prevent childhood obesity

This is a guest post by Jacque Miller, who is a nutritionist, human behavior specialist and a certified lifestyle educator. She passionately supports local and national issues regarding small business, education and health and wellness. She is an active member of the Blended Healthcare Consortium. Jacque has survived the deadly grip of cancer, even in the face of a terminal diagnosis. She shares her experience in her book, The Lopsided Gal, and travels nationally, teaching individuals and families the art of dealing with crisis and taking charge of their own health. More information can be obtained by visiting Healthystyle Choices.

It is common knowledge in the health industry that we are approaching the possibility that we might outlive our children.  I can’t help but think that we have to bear the weight of the responsibility because of the choices we have made in how we feed our families. The fact that childhood obesity rates have tripled over the past two decades should give parents everywhere pause.

I feel making a better choices is a good place to start for most families.  I know that is hard for most of us because it involves a behavioral or lifestyle change but the extra pounds that kids start with sets them on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol and higher risk of certain cancers later in life.  Let’s take a look five possible causes that are easy to correct with little effort but the results can be life changing for us and our children.

• Overfeeding: Supersize me has become a natural option in our society that is killing us.   We do not eat to live today we live to eat.  We overeat at nearly every meal!  Think about the size of our stomach and then look at the size of the plate we eat from that is mounded with food.

One solution: If you are going to eat out, order smaller portions or share meals.  If you order a full order ask for a to go box when you order and split your meal into that box as soon as it is served and only eat the half left on your plate.  Save the other for later.  Eat from a smaller plate or bowl at home to help you cut down on portion size.

• Eating too fast: It takes about 20 minutes for our brains to get the message that we are full but we continue to eat at a pace that doesn’t allow us to stop eating until we are ‘stuffed’.

One solution: Put your fork down between bites, chew your food 30 times before you take another bite, you have probably heard your grandmother say that but it works.  Eat 5-6 smaller nutritious meals a day instead of 3 major meals.

• Providing high calorie beverages to satisfy thirst; using food to solve problems, relieve stress, or as a reward:  Eating in this country is a social function instead of a physical requirement.

One solution: Water or some other nutritious drink is a better option than high calorie soda that we automatically think of when we are thirsty.  The term Comfort food has taken on a new meaning to our health as it always involves high calorie, nutrient deprived choices.   A better reliever of stress is exercise yet we chose the cookie jar.   When we teach our children that they can have an ice cream if they finish their homework it is setting them up for thinking that food is a reward whenever they do well.

• Not providing enough opportunities for exercise: unfortunately if the kids don’t see us making exercise a priority in our lives than why should they think it is important for them either.

One solution: Find something the family can do together even if it is a walk each evening.  Many community centers offer family play options and there are innovative Gyms/clubs out there that are starting to offer family plans as opportunities for families to exercise together.

• Personal behavior and dietary habits: we are often too lazy to attempt changing our behavior even when we know it is better for us.  Time is the big excuse I hear from a lot of my clients.  I don’t buy it!  In the time it takes to load the family up, decide where you want to go and who wants to go to which fast food joint, go through the drive through and come home you can prepare a healthy meal and have more quality time together.

One solution: Learn to do bulk cooking so time is not an issue when preparing a healthy meal for the family.  Take a cooking class or work with a nutritionist to help set up a healthier pantry and kitchen so that it isn’t  ‘a chore’ to prepare meals.  Make fixing a meal a family affair and learning experience for the entire family.

Understanding the causes of childhood obesity and the ways in which it can be treated will help you help your child feel better about themselves and their future health.  In my practice the results when working with obese children are always much better when the adults buy into the program and join the obese child or family member in the lifestyle changes that we teach.

Some food for thought:

• Teens whose parents drink soda every day are nearly 40 percent more likely to drink soda every day themselves than teens whose parents do not drink soda.
• Teens whose parents eat five servings of fruits and vegetables daily are 16 percent more likely to do the same than teens whose parents do not eat five servings a day.
• Nearly half of adolescents (48 percent) whose parents drink soda every day eat fast food at least once a day, while only 39 percent of teens whose parents do not drink soda eat fast food at least once daily.
• 45 percent of teens whose parents do not eat five servings of fruits and vegetables daily eat fast food at least once a day, while only 39 percent of teens whose parents eat five servings a day eat fast food at least once daily.

Childhood obesity is real. Let us do all we can to make sure our children grow up healthy without the burden of extra weight.
Photo Source: stopmango on Flickr
©2009 Littlstomaks.com

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Laurie Beebe recommends a simple method to stop your child from overeating and develop long-term healthy eating habits.

Question: How can I model healthy eating behavior for my kids without emphasizing ‘dieting’ at this young age?

Answer:

Recently, a client of mine asked me this question:

“My husband and I are both active and in good shape, but sometimes I eat a bit too much, especially in the evening, and go to bed feeling bloated.  I notice that my 3 year old and 5 year old also want second helpings sometimes and afterwards there are times they complain of a stomach ache.  How can I model healthy eating behavior for them without emphasizing ‘dieting’ at this young age?”

In my opinion, one of the best things you can do for your children is to teach them healthy eating habits while they are growing up.  They don’t need to have any information about what eating too much will do to their future health at this age; only that it might give them a tummy ache!  Just as you need to discover that the signal “you are full” does not reach your brain for 15 minutes after you really have had enough, this is something you can teach them, too.  Show them that you are setting a timer for 10 minutes when they ask for second helpings (especially if you allow them extra portions of foods that are low in nutrient-density, like desserts).  Let them know that their body needs time to realize they are full and if they keep on eating their only signal is a tummy ache when it is too late.  Assure them that if they still want more food in ten minutes then it is theirs, but you want to be sure they don’t get sick from eating too much.  (You don’t need to remind them in ten minutes by asking, “Did you still want more macaroni and cheese?” but do give them a small amount if they come to you for more when the timer goes off.)  Chances are, they will be distracted by some games or toys and forget about the desire for more of the tasty food when the impulse passes.

This is a healthy lesson they will learn for life and they will grow up, not with an idea that “food that tastes good is bad and makes us fat and sick”, but merely “I need to stop and think whether or not my body feels hungry before I take an extra helping”.

©2009 Littlestomaks.com. All Rights Reserved
Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Children love sweet treats like desserts, candies and sugary snacks. If you are struggling to find ways to reduce sugar in your child’s daily diet, you are not alone. In a recent Ask the Expert feature, registered dietitian Dina Lindquist offered a few great tips to tame your child’s sweet tooth. These are really good practical tips and I am sure you have tried most of them already. Still, sometimes you wonder if you are just fighting nature and whether your child is simply hardwired to have a sweet tooth.

It is the nature vs. nurture question all over again!

My son definitely has a sweet tooth while his twin sister is not that crazy about sweets. He has an almost unstoppable craving and appetite for cookies, cake, ice-cream, raisins, chocolate and fruit yogurt – in short, anything sweet. But she doesn’t care about them as much and asks only when she is trying to imitate him or competing for our attention. Give my son anything sweet and he will do whatever you want him to do – for a while at least! “Raisins and lentil soup together”, is  one of our most effective tricks with him as we encourage him to try a healthy alternative at dinner. I am certainly not very proud of using this trick on him, but we do not want to use the promise of a sweet treat either as a reward or as a punishment when we ask him to try other foods.

The nature vs. nurture question has been on my mind for quite sometime now as I have noticed these differences in the food preferences of our twins. Over the weekend I stumbled upon a research paper “Genetic and environmental determinants of children’s  food preferences“, which provided a few interesting facts about the effect of genetic and environmental factors that affect the food preference by children:

1. In general, humans have a natural preference for sweet taste and a dislike for anything sour or bitter. Sweetness means sugar which provides quick calories for body function and growth. Bitter and sour tasting foods may contain harmful toxins and bacteria. As a result, we have evolved to favor sweet foods over bitter and sour foods.
2. Taste perception and food sensitivity is affected by genetic factors. Some people can sense a broad range of tastes and can tolerate a broad range of foods, while others have a limited range.
3. Differences between identical and fraternal twins can be studied to estimate the relative importance of genetic vs. environmental factors, not only for food preference, but also for a lot of other health and behavior related issues. A recent study found high heritability for protein foods, moderate heritability for fruits and vegetables, and low heritability for dessert foods. Heritability is a number between 0 and 1; heritability of 1 for a trait in a child means that that particular trait is inherited from the parents , while a heritability of 0 means that it is acquired from the environment.
4. In general, there is a strong link between genes and neophobia - meaning a natural tendency to dislike novel and unfamiliar foods. However, it is also natural for both children and adults to “learn” to develop a taste for new foods through experience. A personal example of this is how I have recently developed a taste for sushi in the last 4-5 years.
5. Overall, the food choices can be controlled and shaped by familiarity to different types of foods and parental role modeling.

In short, the answer to the original question whether your child is hardwired to have a sweet tooth is a big NO! It is very natural for him to want to eat sweet stuff, but it is up to you as a parent to shape this want so that it does not get out of control. Here are a few quick tips you can try – and by all means, feel free to share your own tips that have worked for you.

Recognize the caloric needs of an active child

An active, rapidly growing child needs more calories. Not only their rapidly growing bodies but also their growing brains demand a lot of energy. The only energy type the brain can use comes from glucose, which of course comes from sugar. So it is quite natural that a growing child will crave for quick calories from sugar when hungry or after a bout of intense physical activity or mental concentration. It is important to recognize the signs of a caloric deficit before it actually happens and provide a quick, healthy snack just in time.

Introduce a wide variety of new foods

The best insurance against too much sugar is to increase the range of new foods including fruits and vegetables which your child can accept willingly. That way, sweet foods become one of the many items he will reach out for when hungry.  It will take a lot of effort and repeated attempts in small amounts at first so he can gradually develop a taste for new foods. Resist the urge to force feed or build an expectation of a reward, because in the long run such tactics do not stick.

Be a role model

A wide variety of foods in your own diet and overall healthy eating habits will have the most impact on your child as she learns to try these foods by imitation. Many studies have shown a direct relationship between food preferences of parents and their children. Like it or not, you are the first role model for your children. This does not mean that you should completely change your habits or behavior in front of children. Here are a few easy actions you can take to promote healthy eating habits without having to make big changes in your own habits. Small positive changes sustained over a long period of time will have a bigger, more permanent effect than big changes made overnight without a sustained follow up.

Save sweet treats for special occasions

There is nothing wrong with enjoying a nice dessert after a special meal. After all, there should be joy in eating and a good dessert completes the feeling of satisfaction in both the tongue and the stomach. Pleasures of food and dining are as important as the healthiness of good nutrition. Enjoying a sweet treat in this way teaches children that sweets are not “bad for you”, rather they should be reserved for special occasions. The goal is to help them learn how to regulate their cravings and not label food as “good” or “bad”.

What do you think? What has worked for you as you try to tame your child’s sweet tooth?

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