Family and Consumer Sciences

Bourbon County Extension is just completing a series of nutrition lessons in all the second and fifth grade classrooms in Bourbon County. Each month during the school year, students have learned about hand washing, foods from each of the food groups, and the importance of physical activity. When children build healthy eating habits early, they can have a positive attitude about food and learn to make better choices.

All children benefit from healthy eating and physical activity. A balanced diet and being physically active help children grow, learn, build strong bones and muscles, and have energy. Healthy eating and physical activity also help children avoid obesity-related diseases like type 2 diabetes and feel good about themselves.

Parents play a big role in shaping children's eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like those foods as well. It may take 10 or more tries before a child accepts a new food, so do not give up if a child does not like a new food right away.

Parents have an effect on children's physical activity habits as well. They set a good example by going for a walk or bike ride after dinner instead of watching television. Playing ball or jumping rope with children shows them that being active is fun.

A child's friends and the media can also affect his or her eating and activity choices. Children may want to go to fast food places or play video games with their friends instead of playing tag, basketball, or other active games. TV commercials try to persuade kids to choose high-fat snacks and high-sugar drinks and cereals. When parents help their children be aware of peer and media pressures, youngsters are more likely to make healthy choices outside the home.

Just like adults, children need to eat a wide variety of foods for good health. MyPyramid, the new food pyramid which supports the 2005 Dietary Guidelines for Americans, is a good guide to healthy eating for both children and adults. The website, www.MyPyramid.gov is an excellent source of information on nutrition, calorie needs, and physical activity.

Here are some tips for helping children eat better:

* Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school.

* Give your child a snack or two in addition to three daily meals. Just be sure the snacks are healthy ones. Keep in mind that children preschool age and younger can easily choke on foods that are hard to chew, small and round, or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, raisins, nuts and seeds, popcorn and peanut butter.

* Offer a wide variety of foods, including whole grains, vegetables and fruits, low-fat dairy products and lean meat or beans.

* Let your child decide whether and how much to eat. Keep serving new foods even if the child does not eat them at first.

* Cook with less fat--bake, roast, or poach foods instead of frying.

* Limit the amount of added sugar in a child's diet. Choose cereals with low or no added sugar. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.

* Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help fix.

* Have family meals together and serve everyone the same thing.

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Editor's Note: Ann E. Ludlum is a K-State Research and Extension Family and Consumer Sciences agent, assigned to Bourbon County. She can be reached at (620) 223-3720 ; or by E-mail at: aludlum@oznet.ksu.edu.