Are Food Rules a Good Idea?
When it comes to food, the fear of “causing” an eating disorder has terrified many parents out of being strict about what they let their children eat. We frequently hear horror stories about children who suffer from anorexia or bulemia, or other eating disorders. We know that there is a childhood obesity epidemic. And parents are criticized if they are too tough OR too lenient with their children, not just with food issues, but also with discipline, homework, computer usage, quantity of sleep, or whether or not to quit a sport.
It’s not so easy to find the “middle ground” when parents are faced with hundreds of child-rearing decisions every single week. It’s not enough to just say “everything in moderation” and expect that vague term to be effective and useful. Start when your children are babies, and realize that you, as a parent, have the right to make and enforce family food policies!
I have not been the perfect parent, always choosing the best rules to make for my growing children. But I do think that just as children need structure as far as sleep, homework, and electronic time, they need to know what they should and should not eat. This can help not only to prevent overeating, but also indiscrimate eating, like consuming an entire bag of chips while sitting in front of the TV. Studies have shown that those who eat while watching TV consume many empty calories and put on excess pounds. So, one good rule for food is to not eat in front of the TV and no eating anywhere but the kitchen and dining room.
Try not to buy soda, sugared cereals, or packaged sweets. As a side note, if you refuse to buy packaged brownies, cookies, and cupcakes (which are loaded with preservatives anyway—VERY BAD), your kids have the potential to become accomplished bakers!
Another good rule—“one dessert a day”. Dessert should include basically any food that provides calories but no meaningful nutrition. So that would include things like chips, French fries, cakes, candy, ice cream, etc. This way there is not food off-limits, but the concept of moderation has a real, understandable definition. This teaches your children what a moderate portion of food is and how to work it into their everyday diet. You may find yourself having conversations with your child like “can I have both the French fries and the ice cream that come with the kids meal?” The answer to this question would be “no”. Or, “can I substitute a salad instead of the French fries and still have the ice cream?” This answer would be “yes”.
Make family meals a priority. Try to sit down at the dinner table together at least 3-4 times a week. Communicate to your children that physical activity is very important to their health and model this for your children by being physically active yourself. Have your children find a sport that they like and stick to it, but do not sign up for activities that will interfere with family dinners.
Teach your children the basic principles of eating healthfully. Include them in meal planning, shopping, and cooking. Cooking together can be a fun family activity and provides an opportunity for quality family time. Studies suggest that families who eat more meals together at home tend to consume closer to the recommended intake of nutrients. And as children learn basic cooking skills, when they do eat out, they have a better understanding of how foods have been prepared.
Getting children excited about planning and planting vegetable and herb gardens along with fruit-producing plants and bushes can enhance their awareness and appreciation of the food production process. It can provide a sense of satisfaction and pride, and give them a chance to practice being responsible. Just think about how important your child would feel going out to the garden to pick some vegetables or herbs for the family dinner, that he helped to grow!
As a parent, think about the food rules that make sense for you family. Don’t get intimidated by people who think they are being mean to their children if they don’t take them out for fast food or let them drink soda.
Help your children to help themselves!
Blessings to you,
Nurse Anne
