Parents have power over what children eat

  • Published
  • By Airman 1st Class Susan Stout
  • 56th Fighter Wing Public Affairs
LUKE AIR FORCE BASE, Ariz. (AFPN) --  Health and wellness center officials here are offering nutrition tips for parents in response to studies that show a growing number of overweight children in America.

According to a study by the American Dietetic Association Foundation, parents have more potential to influence their children's behavior, including their eating habits, than anyone else.

About 10 percent of 2- to 5-year-old children and more than 15 percent of children ages 6 to 19 are overweight, according to the National Center for Health Statistics.

"Children are often more willing to eat healthy foods and be active if they see their parents and other family members eating healthy foods," said Capt. Risa Riepma, 56th Medical Group health promotion manager and a registered dietitian. "When the whole family participates, children don't feel singled out or like they're being punished. They learn from example. It will be … more fun … and it will keep everyone motivated and on track."

According to Riepma, setting realistic goals and step-by-step guidelines will lead to successful eating habits.

"Remember, change takes time so be patient and stick to your goals," she said. "Decide on two or three specific, but small, changes in eating or physical activity. Keep track of your weekly goals by writing down the family's progress."

Riepma also suggests parents and children keep a daily food and activity log.

"A log will help you keep track of healthy eating and physical activity goals," she said. "Focus on accomplishments, not failures, and don't expect perfection. If your goal is to walk five times a week and you miss a day, it's OK. It's important that you are making a healthy change."

Healthy changes that turn into habits should be rewarded, according to Marlyn Shults, 56th MDG exercise physiologist.

"Reward yourselves with a fun physical activity like bowling, ice skating or miniature golf," Shults said. "Other fun physical activities may include basketball, football, hiking, swimming, biking, playing catch, dancing and tennis. Overweight children may not feel comfortable playing competitive sports, so keep that in mind."

The following tips for parents can help a child understand when he or she is physically hungry and when he or she is satisfied:

-- Do not overly restrict food. This can lead to preoccupation with food or make the child feel punished or rejected.

-- Do not use food to reward, comfort or punish a child.

-- Do not make a child eat everything on his or her plate.

-- Encourage a child to eat slowly. When a person eats too quickly, the body thinks it needs more food to be satisfied.

A balanced diet is key to good nutrition, according to Airman 1st Class Emily Cayton, a 56th MDG diet therapy technician.

"Aim for five servings of fruits and vegetables each day," Cayton said. "Reduce fat, eat sugary foods in moderation and eat healthy snacks. Parents should also serve appropriate portions. Oversized portions often contribute to weight gain." (Courtesy of Air Education and Training Command News Service)