Good meal habits keep kids healthy

Guidelines for healthy eating are constantly being tweaked and updated by public and private nutrition agencies, and it can sometimes be unclear how the changes affect your children come mealtime. Suzanne Cooper, program coordinator of the Arizona Nutrition Network, offered some basic tips for portioning and meal habits that will help you feed your kids in 2011 and beyond.

To start, Cooper says parents should be conscious of what their children are drinking. Water should be the staple drink in any healthy diet, and should be offered as a first choice to quench a child's thirst. Additionally, children ages 1-8 should get two cups of dairy a day, which can be filled by two 8 oz. servings of milk. Cooper also says children should not get more than 24 oz. of milk a day, as the liquid can put off a child's appetite for other foods, and excess milk makes it more difficult for the body to absorb iron.

Parents can also give their toddlers 4-6 oz. of fruit juice as a way of delivering the important nutrients in fruit. Older children drink juices to fulfill part of the cup and a half of recommended fruits in a day, though it is recommended the majority of this still come from solid fruits. Fruit juices are sugary, and can be unhealthy if consumed in excess. Cooper says parents should avoid making juices with added sugars part of their child's regular diet. Likewise, sodas, sports drinks, and other sweetened beverages should only be offered on rare occasions.

In planning the rest of the meal, Cooper says parents should feel like they have some flexibility. Cooper recommends children have three small meals a day, with two to three snacks in between.

From 12 to 24 months old, Cooper said parents should generally try to serve two or three one-ounce portions of meat, beans or eggs, three or four 1/2 cup servings of fruit or fruit juice, three to five 1/2 cup servings of vegetables, and six to eight portions of grain a day, with one portion equalling 1/2 a slice of bread, tortilla, or roll, two crackers, or 1/4 cup of pasta or rice.

From ages 2-3, children should be having 4 oz. of grain per day (the weight of four slices of bread), 1½ cups of vegetables, 8 oz. fruit or fruit juice, and 3 oz. of protein-rich foods.

These general ratios should be maintained for older children as well, with total amounts gradually increasing as the child grows. By the time a child hits adolescence, he or she should have around 6 oz. of grains, 5 oz. of meat, 3 cups of dairy, 2 1/2 cups of vegetables, and 1 1/2 cups of fruit.

In addition to these basic food groups, Cooper says it is also important for all ages to get about three teaspoons of oils a day. The unsaturated fats in oils helps the brain and nervous system develop correctly, as well as helping to absorb fat-soluable vitamin E.

In discovering the best ways to fulfill these recommendations, Cooper said it is best to present your child with a variety starting in their toddler years. Meals should be given at times decided by the parents, but how much the child eats during the meal should be governed by the child.

“Healthy kids usually eat when they are hungry and they stop when they feel full, so a child will probably eat the right amount if he or she is not forced,” said Cooper.

To encourage your child's adoption of a balanced diet and healthy eating habits, “it's best to offer small portions, and let your child ask for more if they choose,” Cooper added. Otherwise, children may get into the habit of overeating.

Cooper also said parents should not worry too much if children go on “food jags” where they request one type of food for every meal. To develop good eating habits, Cooper recommends serving small portions of a variety of foods along with the preferred one.

“Forcing or bribing your child to eat foods will most likely not get you the preferred outcome,” said Cooper. Instead, be relaxed but persistent. “Studies have shown it may take 10 or more tries before a child accepts a new food. Try serving only a small portion so it's less overwhelming.”

Ultimately, Cooper said, a more forceful attitude is counterproductive.

“Children are often more open to new foods when everyone surrounding them is relaxed about eating. Although they may not eat perfectly every day, they tend to eat well enough over the course of several days or a week.”