There is a lot of discussion in the world today about proposed regulation on kids’ food advertising, banning toys in kids’ restaurant meals and public school initiatives to get children more active.  While these suggestions may move the dial in preventing childhood obesity, learning healthy eating and exercise habits has to start first with  parents.  I have worked with many parents that want a different childhood for their children than what they experienced. Unfortunately, kids tend to model what their parents do, not what they say.  So, the best thing a parent can do is teach by example.  In time, parents are amazed at how children will follow. As Ghandi said: “Be the Change you want to see in the world.”

Below are some simple nutritional changes that can be made to prevent childhood obesity:

·       Fruit is usually hidden in the refrigerator in less visible compartments. Create a colorful fruit bowl and keep it out on the table or countertop.  Food that is visible will be more likely to be chosen.  Depending on the age of your children, ask for their input on the types of fruit you bring home or let them pick them out. The more involved children are, the more special they feel.  These special feelings are then associated with healthy food options.

·       Does your family have ice cream while lounging in the evening?  Only eat if you are physically hungry during that time and replace that treat with a protein smoothie.  Let kids help with making the smoothies.

·       Slowly wean kids off juices and milk and get them used to drinking water.  If they are allowed juice on occasion, make it ¾ water and ¼ natural, real juice.  Or use natural flavoring like True Lemon, Lime or Orange, which can be found at Smiths and Vons right next to the sugar substitutes.

·       If you make Kool-Aid for your children, replace sugar with Just Like Sugar, which is a natural sweetener but has no calories like a sugar substitute. It provides not only a sweet taste but fiber and vitamin c as well.  Just Like Sugar can be purchased here at the Gastric Band Institute office or at Whole Foods. 

·       Minimize mindless eating with your children.  Train your children to determine if they are physically hungry before snacking.  If they are not, redirect your child to see if they forget about the snack.  Many times with children, asking for a snack is just a way they can get a few minutes of attention from their parents. Instead, spend 5 minutes or so playing with them or talking with them.

·       Do not give children products that contain sugar substitutes, which are 300 - 700 times as sweet as natural sugar.  This causes our taste buds to become desensitized and to expect a much higher sweetness to be satisfactory.

·       Stop rewarding children with food. Instead, reward children with a small gift or activity, such as lip gloss, a new coloring book, or play time at the pool.

Check back in a couple days for Part 2 of Parenting to Prevent Childhood Obesity where I’ll talk about motivating your children to exercise and be active.

–Prudence