Is Membership in the 'Clean Plate Club" Leading Your Child into Obesity?

There have been many suggestions that the parental practice of saying “clean your plate” – something many of us heard as kids – is part of the reason why so many kids develop the eating habits that lead to obesity. The reason? There are actually two – parents may be putting too much of the wrong kind of foods on the plate, and as kids get older they tend to eat what they are given (especially when encouraged to do so). Then throw in the typical promise of dessert if the plate gets cleaned, and you can see why it’s easy for kids to start overeating on a regular basis. 

So … how should parents rectify this pattern? I posed the question to registered dietitian Karen Avila and we came up with these tips:

Help kids learn their own signals of when they are getting full – so don’t try to arbitrarily push kids to clean their plate.

Fill up their plate with the proper balance of food types and do encourage them to eat the balanced selection that is nutrient rich – and make sure they aren’t saving vegetables for last. Check out choosemyplate.gov for lots of good advice and concrete tips on what the plate should look like.

Avoid all those unhealthy snacks before dinner time so that they will have an appropriate appetite that will make it easier for them to eat the composition of foods that should be on their plate.

So the big point really is that kids should be encouraged to eat the proper amounts of the right kinds of food. Working with your child to figure out the exact amounts that satisfy them and their nutritional goals is really the strategy – so instead of cleaning their plate (and being rewarded with more food) you will be teaching them to get in the habit of properly feeding their bodies.

Source: Parents.com

7 Healthy School Lunch Options

Holy hairnets! Your child's school cafeteria actually doesserve healthier foods than "mystery meat" and fried cheese. Encourage your young gourmand to load up his tray with these picks, from Ann Cooper, nutrition services director for Colorado's Boulder Valley School District and author of Lunch Lessons.

Bean-and-veggie quesadillas. These tend to be made on-site with fresh produce, low-fat cheese, and whole-wheat tortillas. Salsa adds anti-oxidant-rich tomato (which a lot of kids won't touch in its natural state).

Burgers. Ground turkey is ideal, but even school hamburgers aren't a bad choice because they're usually small and contain vegetable filler (a good thing). Of course, it helps if kids forgo cheese, bacon, and fries (at least sometimes).

Pizza. Yep, pizza! Many schools now offer up whole-wheat crusts and top the pies with part-skim-milk cheese. Even if not, a plain or vegetable slice is always a solid lunch standby.

Wraps. Whole-grain wraps filled with turkey, cheese, lettuce, and tomato make for a well-balanced, no-mess meal.

And on the side...

Baked potato. It's a lower-fat choice than mashed or fried.

Low-fat yogurt. It's calcium- and protein-rich.

Baked beans. Just half a cup provides loads of fiber and protein.

Source: Parenting.com

Quick, Healthy Lunch Ideas

It's 7 a.m. and you're standing in your kitchen staring blankly into the fridge and wondering, "What am I going to make for my kid's lunch? That's fast? And healthy? That he'll actually eat? "By all means, give your child the staples he loves a few times a week, but there are lots of other nutritious options that you really can pull together in no time," says Tampa, FL, clinical pediatric dietitian Sarah Krieger, R.D. Try these healthy lunch ideas:

1. Whole-wheat bagel with low-fat cream cheese; red, yellow,or orange pepper slices; a small apple, pear, or some peeled orange sections.

2. Mashed hard-boiled egg mixed with quartered cherry tomatoes and low-fat mayo on whole-wheat bread; blueberries or sliced strawberries.

3. Cubes of leftover cooked chicken mixed with pasta and a veggie like peas, pepper slices, orcherry tomatoes cut into quarters; a banana.

4. Whole-grain crackers with hummus or yogurt for dipping; a banana;baby carrots (be sure they're steamed until soft for kids under age 4).

5. Whole-grain tortilla filled with low-fat turkey cold cuts or diced leftover chicken, mustard, lettuce, and tomato;grapes cut into quarters

6. Put a serving of precooked pasta into a container and let your child choose the "mix ins" he prefers, such as mozzarella cubes, grape tomatoes, turkey, and Italian vinaigrette.

7. Mix some cold whole-grain spaghetti noodles with a little peanut satay sauce and frozen veggies, like a blend of broccoli, carrots, and snow peas (yep, they'll thaw by lunchtime).

8. Spread low-fat re-fried beans on a whole-wheat tortilla, add grated cheese, lettuce, and whatever other toppings your child likes; roll up and pack with a side of salsa.

9. Think outside the sandwich box. Try a hard-boiled egg (keep it well-chilled), a whole-grain mini-bagel or crackers, some hummus, a cheese stick, and a side of fruit.

10. Add BBQ sauce to shredded, roasted chicken (leftover or a store rotisserie bird). Pack a whole-wheat hamburger bun and a spoon so your child can assemble it.

Enjoy! Let me know if you actually use any of these recipes, I'd love to hear from you!

Children's nutrition: 5 tips for picky eaters

Children's nutrition doesn't have to be frustrating. Consider these strategies to avoid power struggles and help the picky eater in your family eat a balanced diet.

If children's nutrition is a sore topic in your household, you're not alone. Many parents worry about what their children eat — and don't eat. However, most kids get plenty of variety and nutrition in their diets over the course of a week. Until your child's food preferences mature, consider these tips for preventing mealtime battles.Has your preschooler refused to eat anything other than chicken nuggets for the past two days? Or would your toddler rather play than eat anything at all?

No. 1: Respect your child's appetite — or lack of one

If your child isn't hungry, don't force a meal or snack. Likewise, don't bribe or force your child to eat certain foods or clean his or her plate. This might only ignite — or reinforce — a power struggle over food. In addition, your child might come to associate mealtime with anxiety and frustration. Serve small portions to avoid overwhelming your child and give him or her the opportunity to independently ask for more.

No. 2: Stick to the routine

Serve meals and snacks at about the same times every day. Provide juice or milk with the food, and offer water between meals and snacks. Allowing your child to fill up on juice or milk throughout the day might decrease his or her appetite for meals.

No. 3: Be patient with new foods

Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again. Your child might need repeated exposure to a new food before he or she takes the first bite. Encourage your child by talking about a food's color, shape, aroma and texture — not whether it tastes good. Serve new foods along with your child's favorite foods.

No. 4: Make it fun

Serve broccoli and other veggies with a favorite dip or sauce. Cut foods into various shapes with cookie cutters. Offer breakfast foods for dinner. Serve a variety of brightly colored foods.

No. 5: Recruit your child's help

At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don't buy anything that you don't want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table.

Source: MayoClinic