"Clean Your Plate" Is Not Always The Way To Go For Healthy Kids

According to obesity researchers, the United States obesity rate has more than doubled for preschoolers and adolescents-and more than tripled for ages 6 to 11-over the past 30 years. Obese children are at greater risk for health problems such as diabetes and heart disease, and often carry these problems into adulthood.

So, how do parents help children, and the entire family, eat healthier, both at home and away-from-home?  "Talk to your pediatrician, family doctor or registered dietitian to determine the healthiest weight goals for the entire family," said nutrition expert Jenifer Bland-Campbell, "then make a plan to tackle the issue."

She offers these tips to help parents help their families eat more healthfully:

      ·         Eat at least one meal together daily, at regular intervals to discourage snacking.
      ·          Prepare healthy dishes for the whole family, not just special foods for an overweight              child.
      ·        Don't use food as a reward, comfort or punishment.

•          Watch portions. "Clean your plate" is not always the way to go.
•           Eat slowly. It takes almost 20 minutes for the brain to register that the body is full.
•           Encourage water or skim or 1% milk instead of high-calorie, sugary drinks.
•          Getting kids to eat at least five servings of vegetables and fruits each day will not be      easy, but focus on the colors to make it more fun. 
•           Use low-fat or fat-free dressings, mayonnaise and dairy items at home as if they are      the full-fat versions. Kids will take your cues. Ask for the same items on the side            when eating away-from-home.
•          Take the stairs. When you go shopping, park the car farther away from the store and      walk.
•           Limit television, video games or computer time.
•          Replace mayonnaise and cheese on burgers or sandwiches with catsup, mustard or        barbecue sauce.
•          Stick with items that are baked, broiled, steamed or poached-not fried.
•           Ask for nutritional information when eating out.
•           Look beyond the children's menu, often limited to fried, high-calorie, high-fat                foods. Split one healthier adult entrée between two children.
•          Ask for a takeout container and put some of the food in before you eat.
•          Ask that bread, beverages and tortilla chips be served with the meal, not                        beforehand.

"Parents can help children reach wellness goals by first making healthy changes at home, then teaching kids what to do away from home," said Bland-Campbell. "Healthy eating does not happen overnight, but children take cues from their parents and will learn behaviors over time."

Child Discipline: What Really Works?

One thing I hate to do is discipline my son. He is such a good boy most of the time, but when he gets angry he is awful! Disciplining your child is one of the hardest things to do as a parent. It is important that they understand that you are in charge, not them.

I remember getting spankings until I was around 6 or 7 years old. I did everything I could to avoid making my mother and father angry. I haven’t spanked my son that often, but I have had to pop him when nothing else would work. Today, parents are looking for alternative methods of discipline and avoiding the dreaded spanking.

By the time your baby is 4 years old, you should have already laid down basic rules, no more than 4 or 5. The most important part of setting the rules is to stand by them. Go over the rules with your child whenever they break one. And do not try to explain yourself to your child. You are the parent, what you say goes.

Praise your child on any good behavior they demonstrate. This is reinforce the idea that having good behavior is much better than bad behavior. We spend a lot more time scolding them for the “bad” things they do than on the “good” things. A simple “Thank You” is beneficial to your child.

Saying “no” makes a child very angry. It means that they do not get their way or something they want. Use a firm tone with authority, not an angry one. Make sure your child understands that when you say “no,” it means no. Don’t give in if your child continues to ask or plead; just stand by your decision.

Help your child understand the consequences of their actions or choices. For example, if you are resting and your child is playing too loudly, you can give them the choice of sitting with you and reading a book or going to play in their room until you come to get them.

The one that my husband and I have started using is the “time-out.” My son hates to sit still. If we have asked him to stop doing something or he yells, we tell him to go to the “time-out” room and think about his actions. Then we say when he is ready to talk about it, we sit down and talk. This works for most of his bad behavior.