Developing Healthy Childhood Eating Habits

Peggy R. Anderson

Extension Agent

June 3, 2010

Developing Healthy Childhood Eating Habits

One of the best gifts a parent can give a child is helping them to develop healthy eating habits since healthy eating habits are a strong foundation for lifelong health.

Parents can help build healthy eating habits in children by serving a wide variety of foods, being a good role model and vowing not to fight over food according to Tammy Roberts, a nutrition and health education specialist with University of Missouri Extension.

"Children tend to practice what they see. If they see other family members eating a wide variety of healthy foods, they will assume that is normal and do the same," said Roberts.

Another factor is that children don't respond well when they are being served something different than what their parents are eating.

"Family meal time is important for children. Aside from providing an opportunity for good nutrition, it is also a chance to learn table manners and visit with your children," said Roberts.

Research shows young children who eat meals with their family develop important language and conversational skills. Teens who eat meals with their family also engage in less risky behavior than those who don't.

"Ultimately, it is up to the adults in the house to provide food that is healthy for children," said Roberts.

Just like adults, children need to eat whole grains (whole grain mini bagels, oatmeal, cold cereals), a good variety of fruits and vegetables, lean meat and low-fat dairy products (after age two). Also limit the amount of sugary foods and sugar-sweetened beverages a child consumes.

"Sugary foods and sweetened beverages add calories but little or no nutritional value. That doesn't mean you shouldn't have sweets in the house. The goal is to have mostly healthy choices with sweets in moderation," said Roberts.

It is also the parent's job to set a regular schedule for and prepare healthy meals and snacks.

"Once you serve the meal or snack it is the child's job to decide how much of it they are going to eat. If they choose not to eat, it means they aren't hungry. The next meal or snack won't be that far away and they will most likely eat very well then," said Roberts.

The key is for parents to remember that they, as a parent, have the most influence over a child's eating habits.

"Modeling healthful habits and providing a wide variety of nutritious foods can help assure your child is well on his or her way to a healthy and productive life," said Roberts.

Clearing up the Confusion about Lactose Intolerance

Shoppers may notice a growing array of products in the dairy case designed for people who are lactose intolerant. What exactly does this term mean?

People with lactose intolerance do not produce enough of the enzyme lactase to break down lactose (the form of sugar naturally found in milk). Instead, when people with lactose intolerance ingest large amounts of dairy products, or foods or medicines containing lactose, lactose stays in the intestinal tract until it reaches the colon where it can cause gas, bloating, stomach cramps or diarrhea.

Last February, the National Institutes of Health (NIH) released a statement on lactose intolerance and health to provide health care providers, patients and the general public with the latest information on the topic.

“What many people fail to understand is that lactose intolerance is not an all-or-nothing situation,” says Susan Nitzke, professor of Nutritional Sciences at the University of Wisconsin-Madison and nutrition specialist with the University of Wisconsin-Extension.

Nitzke points out that many people with lactose intolerance can consume small amounts of lactose--for example, a half cup of milk or yogurt--without experiencing any symptoms. “This is especially true if the milk or other lactose-containing food is consumed with a meal,” she says.

Nitzke urges people to consult their doctor or a registered dietitian before making drastic dietary changes for suspected lactose intolerance. Your doctor may do a blood, breath or stool test to find out if lactose intolerance is the true cause of your digestive problems.

Milk and dairy foods provide many important nutrients. Milk is a well-known source of calcium and vitamin D. “Dairy products are also excellent sources of protein, potassium and many other vitamins and minerals,” says Mallory Koenings, a graduate student in the Department of Nutritional Sciences at UW-Madison.

Because dairy products contain so many important nutrients, even people who are lactose-intolerant are urged to consider alternatives within the milk food group, such as yogurt or lactose-free milk.

For more information on lactose intolerance (also known as lactose malabsorption or lactase deficiency), you can read the NIH statement online at http://consensus.nih.gov/2010/lactosestatement.htm.

Schedule:

Wednesday, June 2 – Carrington, FCS In-service

Thursday, June 3 – Burke County

Friday, June 4 – Burke County

Monday, June 7 – Burke County

Tuesday, June 8 – Divide County