I often find myself deep in phone conversation with a friend, or half an hour into a texting marathon with my sister, talking about ways to improve what I am putting into my body and / or new and exciting ways to get active. I forward emails to friends all the time with subjects such as “5 foods to help strengthen bones” and “Exercise that doesn’t FEEL like Exercise.” I continuously scour the net for tips on the above and I read loads of books and magazines on the subject as well. It’s fair to say I talk about my diet and movement patterns lots and lots. And lots.
But what about the diet and exercise habits of my kids? Sure, I cook loads at home and feed them healthy meals and snacks at the moment, but they’re babies, only 1 and 2 years old. And whilst a good start in life is certainly advisable and beneficial for their growth and development, as they get older I know that they will most certainly become more aware of the food they’re eating and will want to play a part in deciding what they consume and what they don’t and how active they are or not.
It is therefore my job right now, I’ve decided, to help them help themselves down the track. It’s all about education and walking the walk! I thought I would share with you some ways that I think we as parents can help our kids eat healthier and be happier doing so. Here goes:
1) LEAD BY EXAMPLE
There’s something not quite right about Mum or Dad throwing back a soft drink and a bag of salt and vinegar chips for dinner whilst telling little Johnny to eat his greens. Hypocrite-city anyone? Kids aren’t stupid and we shouldn’t treat them like they are. Don’t just talk the talk.
2) DON’T MAKE IT ALL ABOUT THE FOOD
Whilst diet plays a huge role in our health and wellbeing, exercise is something that shouldn’t be ignored by any of us. Do your best to balance the chats about health with information on both food and movement. Also, following on from point one above, try and be active in your own daily life to show your kids that going for a run, having a swim, playing a game of netball is ‘normal’ and should be part of daily life.
3) DON’T CALL FOOD ‘GOOD’ OR ‘BAD’
By calling foods ‘good’ or ‘bad’ we really are sending the message to our kids that there are ‘right’ and ‘wrong’ things to be eating. And personally, I just don’t believe this to be true. As corny as it sounds (because we’ve heard it a million times before), I am a big fan of calling the less healthy foods “sometimes foods”. It’s easy to understand. It doesn’t attach emotional words to food, it simply is what it says it is. Everything in Moderation.
4) FOCUS ON ACTION NOT APPEARANCE
Start attributing healthy foods with being able to do more things physically; ‘run faster’, ‘jump higher’, ‘swim for longer’, ‘feel stronger’, ‘have more energy’, as opposed to improvement of physical appearance; ‘look thinner’, ‘fit into tighter clothes’, ‘wear the jeans you want’ and so on.
Janet and Kirsten Archibald, contestants on the upcoming season of The Biggest Loser
5) GIVE OPTIONS / EMPOWER YOUR KIDS
Giving your kids a say in what they eat and what activities they do benefits both you and them. From their perspective they feel like they have some control over their own lives and that you trust them with important decisions. And from your side, as long as both options you’re offering suit you, you will be pleased that they are content whist being healthy! For example as an afternoon snack you might offer yoghurt or a homemade bran muffin, as the parent you’re happy with either selection but they are also satisfied as you have demonstrated that you have faith in their choices. Win and win.
6) OFFER HEALTHY FOOD OPTIONS FIRST
Kids are more likely to down almost anything when they’re starving, so plate up healthy pre dinner snacks (e.g. steamed veges with a dipping sauce) as opposed to offering them along side the meat and fish. Once they have a belly full of protein they are definitely less likely to go for the less appealing asparagus spears and Brussels sprouts!
7) DON’T FORBID FOODS
This is a tough one, and when speaking to friends I had a few of them vehemently oppose me as they genuinely didn’t agree. I know that I’m ‘just a Mum’ i.e. not a doctor or a dietician or a nutritionist (although I do know my fair share on the topic) but I think banning foods all together creates a desire that may not have even been there in the first place if the food wasn’t banned! Growing up I always remember at birthday parties it was the kids who weren’t allowed sweets that sat on the table guzzling for the whole 3 hours whilst everyone else was pinning the tail on the donkey. See point number 3.
8) AWARENESS
As a parent it’s important that you are aware of what your kids are eating. Be this in your own home, when they have dinner at a friends place or if they eat out with a babysitter or family member. That said, as long as you feel that you have educated them on food choices to the best of your ability it’s also important that you show them that you trust their decisions. Whilst you do want to be aware of what they are ordering from the tuckshop for lunch, sometimes it’s a good exercise to give them a couple of dollars extra to spend to show them that they are also in charge of their choices and the effects of those choices. If occasionally they choose the large chocolate cookie, they will feel the effects of that and there’s nothing like first hand experience!
9) IT’S NOT TOO LATE
Don’t throw in the towel and give up or not start at all just because your kids are now 8 and 10. It’s never too late (and I mean NEVER too late) to try and ingrain healthy eating habits into your kids. Even if you have adult kids! Maybe some of the above tips (e.g. monitoring tuck-shop spending money) won’t be applicable, but many are and a change for the good is DEFINITELY better late than never!
In addition to what I’ve said above, I had a chat with Julie Maree Wood, SongFit Nutritionist and author of The Complete Food Makeover, and she had a few points of her own to add:
“One of the goals behind The Biggest Loser Next Generation is to encourage social change amongst those who do not currently ascribe to the healthy living approach. Below I have outlined some ideas and inspiration to help those people to go forward with their plan
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