Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits: Show
Sure, eating well can be hard — family schedules are hectic and grab-and-go convenience food is readily available. But our tips can help make all five strategies part of your busy household. Family MealsFamily meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:
Also, family meals are a chance for parents to introduce kids to new foods and to be role models for healthy eating. Teens may turn up their noses at the prospect of a family meal — not surprising because they're busy and want to be more independent. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. You might also try these tips:
What counts as a family meal? Whenever you and your family eat together — whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a teen who's at sports practice. It also can mean setting aside time on the weekends when it may be more convenient to gather as a group, such as for Sunday brunch. Stock Up on Healthy FoodsKids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:
Be a Role ModelThe best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message. Another way to be a good role model is to serve appropriate portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food. Don't Battle Over FoodIt's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home. Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to their kids, both at mealtime and between meals. Here are some guidelines to follow:
Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for. In the kitchen, select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef. School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods. There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say they'll suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices. Check out some healthy recipes for kids of all ages.
Types of childcareThere are many types of childcare options available for children including:
More than 50,000 children in Victoria attend long day care on a part-time or full-time basis. Long day care is defined as spending at least eight hours a day in childcare. Guidelines for nutrition and health standardsThe Australian Children's Education & Care Quality Authority provides national guidelines for childcare, which cover all areas of care. These guidelines contain information on all aspects of quality childcare including standards of discipline, hygiene, programming, communication, food and nutrition.
NutritionFood provided in childcare has an important role to play in the growth and development of children and in the development of future eating habits. In long day childcare centres, menus should aim to meet a significant amount of a child’s daily nutrition requirements. A variety of foods such as vegetables, fruits, cereals, lean meat, fish, chicken, milks, yoghurts and cheeses should be provided to children in care, including a range of textures and tastes, appropriate to the developmental stages of different age groups. Children are also encouraged to drink water and milk throughout the day. Other sweet drinks such as juices and cordials are not necessary. Sweet foods such as cakes, biscuits, lollies, and chocolates should not be served on a regular basis in childcare. Individual centres may have a policy on the availability of sweet foods and other treats. BreastfeedingChildcare services have a responsibility to offer opportunities and support to families to continue to provide breast milk for children in their care. Childcare services can provide support by developing and implementing clear policies and procedures for storage and provision of expressed breast milk for children in their care. Policies for safe storage and provision of infant formulas are also required. Meals and snacksMealtime arrangements can vary. Some centres provide all meals and snacks, while other centres ask families to provide meals for their own children. Long day childcare centres must provide a minimum of one meal and two snacks each day. Often this will be morning tea, lunch and afternoon tea. Some centres also serve breakfast. Even when they don’t provide meals, childcare staff can encourage and support families to provide healthy meals for their children whilst in care. Mealtimes should be relaxed and supervisedThe mealtime atmosphere and the attitude and behaviour of childcare workers is important to the development of healthy eating practices. Children should be relaxed and happy when they are eating. Meals are often shared with carers and other children. Childcare workers should develop and encourage healthy eating patterns and positive attitudes to food and also supervise children’s eating. Children learn from others about food preferences and how to eat. Safety at mealtimes is important. Other important points:
Food hygiene is essentialCareful preparation of food and correct food handling techniques are important. Childcare centres must observe the following principles:
Food regulations and preschoolsLocal council health departments can provide help and advice regarding food safety in childcare centres. In Victoria, the requirements of the Food Act 1984 do not apply to preschools where parents or carers bring food to the preschool. Whenyour child takes fruit or vegetables for morning tea or takes their own lunch, the preschool is not subject to the Food Act requirements, even if the preschool staff or parents cut up the fruit and vegetables and place them on a platter to be shared. However, everyone should follow the basic hygiene rules of hand washing. A childcare centre nutrition policy should provide guidelines for all aspects of meal preparation and service to cooks, staff and parents. In centres that offer meals, menus are on display to give parents the opportunity to provide feedback. Special dietsSome children have other special dietary requirements due to food allergies, cultural background or medical conditions. Childcare services work together with families to ensure the specific needs of individual children are met. Food allergiesOn rare occasions, for example, a life-threatening situation for a child with a severe food allergy can occur within a childcare setting. Many centres have a food allergy policy in order to limit the risk associated with severe food allergy reactions. Childcare staff should be made aware of your child’s food allergies and food intolerance. Dental healthChildren who consume high-sugar foods and drinks risk tooth decay. Around 50 per cent of all primary school children seen by the School Dental Service in Victoria have signs of dental decay. Nutrition policies in childcare centres should include dental health guidelines. Supervised teeth brushing programs in childcare have been shown to reduce tooth decay. Key principles should include:
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This page has been produced in consultation with and approved by:
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