Practical tips for good nutrition in childhood and beyond

As a parent, you want to give your child the best possible start in life. A great way to build a healthy foundation is through good nutrition. Not only will this give them the fuel they need to grow, it’s incredibly important to their behavioral, intellectual and emotional development.

Good nutrition will also reduce their risks for such health conditions as high blood pressure, cancer, heart disease, type 2 diabetes and osteoporosis. According to Unicef, undernourished children even earn less money as adults.

But knowing nutrition is important and ensuring a balanced diet in real life are two different things. First, rest assured that you don’t have to cut out entire categories of food (which is nearly impossible as children get older and see others eating tempting foods like candy and French fries).

“Unless the child has a specific food allergy or health condition, no diet restriction is necessary,” advises pediatrician Dr. Su Choo Chang, Beacon Medical Group Pediatrics Bristol Street. “Try to choose more healthy fresh produce, whole grain and whole foods options, and less fast food and processed foods and drinks.” As with adults, the key is moderation.

So, how can parents build a strong foundation of healthy eating habits for their children?

“Start young,” says Dr. Chang. She emphasizes that the earlier you begin introducing new foods, the less likely your child will become a picky eater.

In addition, “When introducing new foods, it helps to make mealtimes fun,” says Dr. Chang. She suggests a few ways to do this:

• Prepare foods that are colorful in appearance so that they look more appealing. For example, you can arrange vegetables to look like fun figures, create a veggie work of art or assemble a nutritious rainbow of bite-size snacks on a skewer.
• Use a variety of methods to prepare foods. If you usually bake, try grilling. Blend veggies into a tasty soup or even a savory pancake. Use dips or herbal seasonings to introduce different flavors your child might like. Many kids enjoy smoothies, and you can even try sneaking in a few veggies.
• Invite your child to help with food preparation. “They are usually more willing to eat foods they made themselves,” says Dr. Chang. And it’s a fun, educational activity for the family!
• If you plant a vegetable garden, involve your kids in choosing what to grow and caring for the plants. We all like to enjoy the fruits of our labors.

Finally, it’s important for parents to be patient. “Start out with a smaller portion to minimize a stressful situation when eating,” says Dr. Chang. “It helps children to feel a sense of accomplishment when they try out new foods and finish them.”

By being creative, flexible and patient, you can set the stage for your child to enjoy a variety of nutritious, delicious foods throughout their lives – and for them to “harvest” the  healthy benefits.

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