Written by: Cassandra Wiley, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
With childhood obesity on the rise, we must teach our children healthy eating habits. It starts with the parents’ actions and eating habits. Do we have family dinners, or does everyone eat separately in their rooms in front of the television? If we are eating all together at the dinner table, is there dialogue, or is everyone on their phones? Do we cook or eat carryout?
Growing up as a child, we had family dinners. With my own family, we still do the same. We talk to each other about our day, and however we may be feeling at that moment. What was cooked was what you ate.
Now, I can be more creative with dinners. There are days that my husband cooks, which is a treat. As a child, eating out was a treat. Now, we rarely eat out. Cooking is more fulfilling and the better option.
So as a parent, what can you do to make sure your child or children make healthy choices?
1. Keep them active
As a child, I played outside. I didn’t have a cell phone, PlayStation, or Xbox. Fortunately, my son gets some outdoor time with nature and his scooter. He loves his technology, but he needs a break from it. Many teens want to sleep most of the day, particularly during the summer months. Make sure that they get out of the house and do something, even if it’s taking a walk.
2. Be an example
We can be an example based on the groceries that we purchase. If we buy sodas and eat carryout often, our children will see that as normal and acceptable. If we're overweight, our children will be as well. If not at a young age, at an older age when the metabolism slows down.
3. Cook more often
I always tell clients that's it's better to cook your food because you know what ingredients are in it. Also, if you cook a lot, you have leftovers to freeze or eat the next day.
4. Limit processed foods
Heat and eat dinners are simple, especially for teens. However, it may be high in calories, fat, salt, artificial flavors, and dyes.
5. Have water available
Whether it's from a water cooler, bottled, or filtered water, your child can stay hydrated if he has been active. If they struggle with drinking plain water, try sparkling water. The carbonation will mimic a soda without caffeine and sugar.
6. Explore different foods
Many children are picky eaters, like my son; they only like certain foods. As they get older, that may change. Explore and cook different foods to see if they eat them and add them to the menu. Most children like broccoli, spinach, chicken, green beans, pizza, and macaroni and cheese. Try salads, smoothies, or a one-pot wonder-like chili.
7. Regular checkups
With childhood obesity on a higher level today, your child needs to have yearly checkups to check their weight, blood pressure, blood sugar, and cholesterol levels. High levels can lead to a chronic illness such as diabetes if left untreated.
8. Pay attention to your child’s behavior
Check to see if your child is eating too much or too little. This can be a sign of an eating disorder. If this is the case, talk to their medical provider or mental health professional.
9. Buy organic and non-GMO if possible
All non-GMO foods will say it on the label. Most grocery stores have an organic section.
10. Read food labels
It’s important to read food labels. If it has more than six ingredients or it's hard to pronounce, it’s probably not the healthiest option. Processed foods contain preservatives to keep the shelf life.
Do you have a child that’s struggling with weight management issues? See if health coaching would be an option for them.
Visit my website for more information!
Cassandra Wiley, Executive Contributor, Brainz Magazine
Cassandra Wiley is a health coach and founder of Have Faith and Live Well with Chasadah LLC. She focuses primarily on chronic illnesses such as pre-diabetes, high cholesterol, and obesity. Her mission is to empower individuals to lose weight and teach a new healthier approach to food to live better lives. She was successful in reversing her pre-diabetes and high cholesterol diagnoses naturally. The weight loss was an added benefit. She has helped clients change their diets and “have faith” in themselves to meet their health and wellness goals.
