Diets That Work for Kids

A balanced diet is the best type of diet for kids. Kids need a variety of healthy foods to ensure that their bodies continue to grow properly. Parents can help their kids create healthy eating habits by being role models, having family meals, serving a variety of healthy snacks and avoiding fighting and battles over food. A healthy diet should be paired with regular exercise to create healthy exercise habits and prevent excess weight gain.

Healthy Attitudes about Food

• A healthy diet includes milk and dairy products, fresh fruits and vegetables, protein-rich foods such as meats and nuts and whole-grain foods such as breads and cereals. Parents can be role models to their children by eating well and encouraging their kids to do the same. Try creating meals with alternatives to unhealthy foods such as baked fries instead of traditional french fries. Serve baked or grilled chicken in place of fried chicken and offer your kids unbuttered popcorn, pretzels, soy crisps and baked or corn chips in place of high-calorie regular chips. For healthy dessert options, try sorbets and low-fat frozen yogurts instead of ice cream.

  Parents should also serve correct portion and amounts and avoid overeating. Parents should avoid complaining about their bodies and portraying a negative attitude about food. Complaining and negativity about body image and food issues may foster similar feelings in kids.

  Kids enjoy the predictability of family meals and find comfort in the ritual of participating in a meal with their parents. Doctors also now believe that family meals may prevent kids from participating in self-destructive behaviors such as using drugs, drinking alcohol and/or smoking. Family meal-times are a time for connecting as a family, providing an intimate atmosphere to discuss daily activities.

  Food can also be a source of major conflict between parents and children. When planning and presenting a healthy diet for kids, parents should avoid forcing them to eat everything on their plates and avoid bribing or rewarding children with food such as bargaining broccoli for an ice cream dessert. Food should not be used as a way to show love and affection to kids.

Healthy Exercise and Activities

• Kids burn calories riding their bikes, playing basketball with friends, playing on sports teams, participating in dance classes and swimming. Kids can also participate in chores as daily activities. Taking out the trash, washing dishes and raking leaves are great ways for kids to learn responsibility and be active throughout the day. Parents should limit activities that are sedentary and promote weight gain such as playing video games and watching television.