It's back-to-school time for most families, but for us it's a first. We can hardly believe time has zipped by so fast, and our baby girl isn't a baby any more. She's a "big girl" now, as she likes to remind us.
With school now added to the mix of our daily schedules, my husband and I have had to figure out drop-off and pick-up times, babysitter help and a meal schedule for all of us. It has been hectic, so we've made mornings our ˜family time." We'd already been having breakfast together every morning, so it's been the perfect time to get our daughter involved in making nutritious food choices for herself. As parents, we are our children's first and most influential teachers, so it's up to us to make sure that they are equipped with the knowledge they need and set a good example. Now that she will be away from home more often I know that there will be other influences shaping her food choices, so I will try as best I can to help her build a successful foundation.
As a starting point, we talked about what foods should be part of a healthful diet, using examples from the breakfast foods we have set up on the table (milk, cheese, cereal, fruits and yogurt). I try to make it fun and not overly complicated to keep her attention and ask her questions about healthy foods she likes best. It's been a couple of weeks and I think we're off to a great start. Together we put together a great beginner's list of back-to-school breakfast ideas and snacks that are nutritious and she will enjoy.
Here's what my brilliant four-year-old has decided are her favorites:
- Whole wheat crackers with low-fat cheese
- Yogurt with granola, drizzled with honey
- Low-fat cottage cheese with pineapple chunks (yes! She really loves this!)
- Baby carrots with yogurt for dipping sauce
- Mini Pizzas
Some ideas to get started talking to your children about nutrition are:
Go food shopping together: At the market, shop the perimeter with your kids and help them choose a couple of their favorite healthy snacks. Engage them in food gathering at local farmers markets, orchards and family gardens, too. Encourage them to find a new "food of the week" to expand their food horizons.
Cook meals together: Kids get excited when they can contribute to the meal-planning decisions and prep, so get them involved. Learn together by going to the local library to find healthy recipe cookbooks, researching online or taking a cooking class together.
Make mealtime family time: Make family mealtime a priority. Take this time to not only enjoy a healthful and satisfying meal together, but to spend quality time with each other. Keep this time positive with pleasant talk, and everyone sharing about their day.
It's up to us to recognize and respect our children's needs, and nurture positive attitudes toward healthy eating to start a pattern that will last a lifetime!