Fitness Nutrition for Kids

Fitness Nutrition for Kids by Lachael Prouty

When we look at the growing scientific evidence, it’s clear that healthy eating habits provide a solid foundation for overall good health now and in the future.

That means good nutrition is one of the most important lessons parents can teach their children.

By getting kids involved with preparing healthy foods from an early age, you can teach them the basics of good nutrition.

The best place to teach children healthy attitudes about food is at home. Children learn best by doing, not by watching, so let them help!

Try some of these fitness nutrition ideas to help get your kids involved:

• Teach basic hygiene, such as washing hands before handling food.
• Whatever their tasks in the kitchen, teach safety rules and show your children how to use age appropriate cooking utensils.
• Teach your children basic skills to help them in the kitchen: how to read recipes, how to measure with measuring cups and spoons, and how to mix, chop, slice and grate different foods.
• Experiment with different seasonings and sample the foods of different cultures.
• Always be patient and have fun! Don’t worry about the mess or making a perfect dish. It’s the shared time and positive experience that are important.

Most kids love to help by washing produce, tossing a salad or setting the table. Older kids can help chop, dice or shred vegetables and fruits for a meal.

Have younger kids help with simple tasks like dishing out applesauce or washing off baking potatoes, poking them with a fork and wrapping them in foil for baking.

Consider letting your kids choose the menu one night a week (with your guidance, of course.)

More Fitness Nutrition Tips for Creating Healthy Eating Habits

Take your kids grocery shopping. It may sound like a mundane task, but grocery shopping is an essential part of meal planning and preparation.

The more your kids know about healthy food choices like fresh fruits and veggies, the more likely they’ll be to develop good eating habits as adults.

Let your kids pick out one fruit and one vegetable to try for the week, and no matter what they choose, make sure you try some too.

Pack a picnic.

Skip the fast-food lunch on the weekends. Instead, prepare a homemade picnic and head for the park or beach.

Pack baby carrots, celery sticks, apples, grapes or bananas for a lunch side dish and toss in dried fruit for a snack.

Your kids will have fun running around playing, kicking a ball or throwing a Frisbee (and they won’t even know it’s exercise!).

Make eating fun.

Whenever possible, avoid any negative talk about eating what is healthy.

If you see your kids react negatively to "eat your vegetables because they are good for you" - try to come up with other ways to get them interested in eating the food you made for them.

For younger kids, make fun snacks like ants on a log… celery with peanut butter topped with raisins.

Keep your kids active!

What does that have to do with nutrition for kids?

Well by keeping them living a healthy lifestyle they will naturally crave the things they need most, healthy and nutritious foods.

Also remember to get your kids in the habit of drinking water. Soda and juice should not replace normal water intake.

Make it a goal to eat at least one meal together each day.

Studies show that eating as a family helps kids perform better in school.

Sharing a family table can enhance your parent-child relationship, but it also allows you to monitor your kids’ eating habits, present healthy food choices, and get them involved.

Send your kids to school with a nutritious meal in their belly.

As we know, nutrition and learning go hand in hand.

Kids who are nutritionally fit are more likely to have the energy, stamina and self-esteem that enhance their ability to learn.

Good breakfast options include yogurt mixed with cereal and fruit, a cereal bar with a glass of milk or a piece of fruit or a peanut butter sandwich with a glass of milk.

If your kids don’t like traditional breakfast fare, leftover pasta, pizza or other favorites are ok as well.

If your child eats lunch provided by the school, become familiar with the school lunch menu and go over it with your child.

If your child prefers a brown bag lunch, pack meals that are easy to prepare and fun to eat.

Sandwiches, raw veggies, crackers, string cheese, whole fruit and pudding are fun foods that supply nutrition.

Let children help plan and prepare their school lunches.

When they’re involved, chances are they will resist trading their carrots for cookies in the lunchroom or on the playground.

Help your kids absorb these simple lessons and you’ll set the stage for a lifetime of good health.

Painless Gains
Lachael Prouty, MPH, RD
Sports and Wellness Nutritionist/Registered Dietitian
760.644.1635 ~ Gethealthy@Lachael.com
www.Lachael.com

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