ABCs of Nutrition for Kids: Back to School (Part 2)

December 10, 2020

Recess is over… and now it’s time to get back to class! In last month’s column, we went over basic guidelines for healthy meals, emphasizing the importance of optimal nutrition for academic performance.

For Part 2, I have more strategies to help your kids eat healthier. I’m also going to address the delicate topic of how to decrease the risk of disordered eating in adolescents. For more than two decades I’ve worked with eating disorders, including Director of Nutrition Therapy for the Rader Institute and Monte Nido in Calabasas, where I developed its treatment protocols. This article will only be a basic look at preventing disordered eating, and I encourage any parent who thinks their child may have a potential problem to seek the help of a therapist and RD whom are specialists.

Disordered eating patterns can be caused by multiple factors: genetics, cultural influences such as social media, waif-thin models in magazines, and sometimes just a casual comment. Experts say singer Karen Carpenter became anorexic after reading a single comment from a music critic calling her “chubby,” and similarly John Lennon after being called “the fat Beatle.”

I’ve often recommended the classic book “How to Get Your Kids to Eat but Not Too Much” by Ellyn Satter. That’s usually the name of the game, right? We want our children to eat well, but not too much! Let’s look at some strategies to increase the odds.

Even if your kids are picky eaters and won’t eat your wonderful cooking, do your best to honor their likes and dislikes. If our kids are forced to eat when not hungry, how do they learn how to honor their hunger, or lack thereof? If they’re forced to finish their dinner-even foods they dislike, how do they know if they’re satisfied vs. stuffed? Avoid enforcing what I like to call the “Clean Plate Club.” Try and minimize using food as a reward or a punishment. Encourage your kids to express their feelings and find ways to celebrate or discipline your children that aren’t food-based.

Families who typically eat in front of the TV make it difficult for their children to develop intuitive eating skills. How can we connect with our hunger and fullness when we’re being hypnotized by the TV? Stopping when full, one of the best strategies for lifelong weight control, simply can’t occur when families make a ritual of eating while watching TV, and that includes meals and snacks.

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What we model for our kids also speaks volumes. If my child sees me chronically dieting, she could get the message that food is a struggle and dieting is the answer. We all know diets don’t work. She would also learn food taboos, such as avoiding all high-fat foods, completely avoiding sweets, or whatever the forbidden foods happen to be on the “diet du jour.” Children of parents who chronically diet get so many rules in their heads that it’s hard for them to become intuitive eaters. Try and avoid “diet talk” around kids and instead focus on eating for health – not weight. Make it a habit to exercise as a family for bonding and wellbeing.

Many parents feel challenged getting their kids to eat fruits and vegetables. Here are some tips:

Serve raw or cooked veggies prior to meals. If your kid is hungry, he or she is more likely to start eating them as an appetizer.
Serve vegetables at every meal if possible, even sneaking them into breakfast with a little frozen kale and berries in a smoothie, sautéing spinach with eggs or making a veggie omelet with a side of fresh fruit instead of juice.
Have containers of colorful, cut-up vegetables available throughout the day so your kids can grab them. See if they’ll try hummus with veggies for a high-protein, healthy alternative to ranch dressing.
Be sneaky and hide veggies in meatloaf, spaghetti and any dish you can.
Practice what you preach and eat fruits and veggies in front of your kids.
Have your kids cook with you, making it a fun family activity. Try new recipes with vegetables in them. Children tend to want to eat a food which they’ve taken pride in preparing.

Let’s remember that moderation is the key. If we’re too strict, our kids are more likely to rebel. Allow your children to become intuitive eaters so they can discover their true hunger and stop eating when they’re full. Model healthy eating, stay active as a family, and refrain from negative comments about weight or body size.

During this crazy time of zoom schooling and pandemic trick-or-treating, let’s be positive role models around food and exercise to avoid unnecessary scares this Halloween.

Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.

ABCs of Nutrition for Kids: Back to School (Part 2)

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ABCs of Nutrition for Kids: Back to School (Part 2)

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