Raising Healthy Eaters
Small Changes for Lifelong Healthy Eating Habits
BY SHERRI THOMAS, DO
Growing up in the 80s with two working parents, our meals were often frozen or boxed, including sugary cereal for breakfast. This felt normal because it’s what our family did. When I struggled with my weight in adulthood, it felt all-consuming to change lifelong eating habits.
As an Obesity Medicine physician, when my adult patients report snacking on highly processed foods like chips or snack cakes, I often hear them say: “My kids don’t have weight problems so they can eat them.” Many parents don’t realize how heritable overweight and obesity are. If one parent has obesity, there is a 50% chance their child will have obesity in adulthood. If both parents struggle with weight, their child’s risk increases to 80% in adulthood. Teaching them healthy eating habits as children prevents them from developing unhealthy eating habits when they grow up – like many of us have done!
We can’t expect ourselves or our kids to make huge, sustainable dietary changes overnight, but everyone is more likely to be successful when families make them together.
Choose one change to work on every few weeks and build on successes. Consider the following:
Phase out ALL sweetened beverages – yes, even 100% fruit juice. Move toward water and milk being the only kid-friendly beverage options. Low-sugar sports drinks can be appropriate when participating in moderate to high-intensity sports or high heat. Let kids pick out reusable water bottles or decorate ones you already have. Experiment with adding fresh fruit for flavor.
Incorporate one serving of both fruit and veggies into each meal. At our house, kids only need to finish whatever fruit and veggies are on their plate before leaving the table.
Be mindful of protein intake. Studies show that children under age 10 who consistently eat more than 10 grams of protein per meal have higher rates of obesity. An 8 oz. glass of milk (8 grams of protein) can be sufficient for them.
Include kids in meal planning and preparation. When they choose strawberries and cherries for dinner, or if they peel the cucumbers or carrots, they are more likely to enjoy eating the fruits of their labor.
Phase out highly processed snacks with the ‘Water Test.’ If it loses its shape or dissolves under water, it’s highly processed. Replace chips with individually packaged nuts, jerky, or candy-free trail mix instead.
Eat together. Families who eat dinner together at least three times per week are more likely to maintain normal body weights. Whenever possible, cook together too.
Remember, it’s not about perfection. It’s about small, sustainable changes that, over time, add up to healthier eating habits, not just for ourselves, but for the whole family!
Sherri Thomas, DO, is a board-certified Obesity Medicine and Internal Medicine physician, as well as a mom of three boys. She is the owner of Nebraska Weight & Wellness and the founder of the Nebraska Obesity Society.