A huge objective for us at Method78 Fitness is creating a healthy lifestyle not just for you, but your whole family. The great thing about working towards this goal as a family is the ability to encourage one another in your journeys. When it comes to healthy eating for your children, we know it can be a difficult process. I mean, who got excited to finish the broccoli on their plate at 10 years old? There is a way to help your kids make impactful food choices now that will set the trajectory for a healthy life.
A Rise in Obesity
An article by Brent Bauer on Thorne’s website provides statistics about the rise of weight-related issues pertaining to children and adolescents in the United States. As childhood obesity has grown to be a large problem in the US, a study was done by the Center for Disease Control and Prevention (CDC). They found that “19 percent of children and adolescents ages 2-19 were obese in 2018–– that's about 14 million kids.” Furthermore, a 2021 study was done of 432,302 kids in the same age range. This revealed that “the rate of increase in body mass index (BMI) nearly doubled during the COVID-19 pandemic.”
Making Healthy Decisions
What can be done about this rise? The first step for anyone trying to lose weight is to refine your diet. Now don’t come in hot What Not to Wear style, tossing your child’s cookies and chips out the window.
Bauer recommends simply swapping unhealthy foods for a more nutritious option. For example, switching a soda or high-sugary drink to a flavored sparkling water, or ice cream with a low-fat plain yogurt with fruit, or a fruit smoothie. You can swap potato chips for baked chips, air-popped popcorn, or nuts, and also swap white bread or pasta for whole grain or wheat bread and pasta.
Modify recipes
Tryout things such as modifying recipes. Bauer writes to reduce sugar by a third or quarter of the amount listed, as it will taste just as good with less sugar. He also writes to eat more fruit, as it’s a natural sugar that can satisfy a sweet tooth. It’s all about baby steps. By taking it one day at a time, your body will naturally begin to gravitate towards what is healthy.
Don’t elevate dessert
Bauer writes that you shouldn’t offer dessert as a reward. This can send the message that dessert is the best food, increasing a child’s desire for it. “Instead, select one or two nights a week as dessert nights and skip dessert the rest of the week.” Bauer also tells us not to ban sweets, as this can backfire by creating a craving for them.
Involve the family
As mentioned earlier, the process of becoming healthy involves the whole family. Irene says she doesn’t want Mom or Dad sitting in the corner, drinking a protein shake by themselves. Include your kids and teens in the decision-making process. Irene also says to have them choose one healthy item from the store.
Bauer writes to put healthy food where it’s easy to see at home, such as a bowl of grapes or apples on the counter. Eat together, Bauer writes. “Children who eat meals with their family are more likely to eat fruits, vegetables, and other healthy foods.” Lastly, don’t bribe or force your kids to eat certain foods on their plate. This might ignite or reinforce a power struggle over food.
While the struggle of getting your children to eat healthy seems never-ending, be encouraged that each small, daily step promotes a life of happy, healthy eating.
