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Being
a Healthy Eating Role Model
Parents are the most
important influence in children's lives. Children watch and imitate adults,
and look to them to learn proper behavior. Just as children pick up positive
habits - saying please and thank you - they can also pick up attitudes
about food.
As role models, parents
need to monitor their own behavior so that their children acquire healthy
attitudes toward eating.
Children learn by
example
To get a sense of how your attitude might
influence your children, examine your own behavior.
- Do you snack all day long?
- Do you eat in front of the TV?
- Do you eat whenever you are bored or under
stress?
- Do you eat dessert at every meal?
- Do you skip breakfast?
- Do you have sodas rather than milk with
your meals?
- Do you diet all the time and have a fear
of food?
If you answered "yes" to more than
a few of these questions, you are likely sending unhealthy messages to
your child about food.
If you are eating poorly or skipping meals,
your child is going to pick up on it. If you're anxious and unable to
manage your own eating, you may pass that on to your child.
Establishing healthy habits can be very difficult
for children who receive mixed messages. They won't perceive healthy eating
as important if it is not something that they see you doing.
Positive and negative comments influence
children's attitudes about foods. Remarks about guilt associated with
eating certain foods or bemoaning the lack of time for meals will all
be remembered by your child. What you do will make more of an impact
than what you say.
Modeling healthy eating supports the development
of healthy behaviors in children. And, there is no stronger message for
the importance of healthy habits. For example, research shows that young
girls are more likely to drink milk if their moms drink milk - milk contains
calcium, an important nutrient for bone growth and development.
Setting
a good example
In order to model good eating habits, parents
should eat and prepare food with their children on a regular basis. Family
meals are the ideal opportunity to demonstrate healthy eating behaviors
and to reinforce good habits. Pleasant memories of making meals and sharing
them at home are the start of family traditions that your children will
carry through life.
Studies also indicate that meals eaten at
home are often more balanced and lower in empty calories.
Tips
for parents
Actions speak
louder than words, so it unlikely that words will have much impact on
your child's eating habits unless you practice what you preach.
Here are a few good
habits to model for your children:
- Never skip meals
- especially breakfast
- Take moderate portions
- Try new foods -
but don't force your children to try them
- Turn the TV off
while you are eating
- Limit junk food
in the house
- Drink water and
milk instead of soda
- Learn new strategies
for managing stress that do not include eating
- Eat fruit for dessert
- Include vegetables
and fruits with meals and snacks
While
it is unrealistic to expect any parent to be a perfect role model, trying
your best to demonstrate good eating habits will positively impact your
child. "Do as I say and not as I do" simply does not
work. Eating a variety of foods will teach your children healthy eating
habits that they can follow for the rest of their lives. And it is likely
to improve your health as well.
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