Kids, eating, and health

My brother in law and his 7 year old grandson Scotty came for a visit this weekend from another province. Knowing that the weekend was planned full of activities I ensured that the fridge was packed full of healthy foods, including snacks that could be easily grabbed and eaten, as well as 100% fruit juices. I even baked a couple of loaves of my favorite healthy breads for breakfast and sandwiches.

Scotty was full of energy and probably the least picky child that I have ever met. He joyously ate whatever was put in front of him including eggplant, zucchini, peppers, avocado, hummus, carrots, olives, chickpeas, and every kind of luncheon meat. This impressed me since I have encountered so many picky children who would rather say no as a rule before ever considering trying any new food. What amazed me the most about Scotty though was not just his openness to trying new foods, but the volume in which he consumed them. Scotty could not only match my brother in law bite for bite at the dinner table, but he also continuously snacked on handfuls of veggies, fruits, and grab ‘n go foods like crackers, nuts, popcorn, granola bars etc. There is no question in my mind that little Scotty was more active than all of us combined, since he didn’t stop moving for a second except to sleep the whole weekend. But what amazed me was the sheer caloric volume that seems to be needed for a growing boy to thrive.

Being fairly ignorant in the area of childhood nutrition I referred to various sites on the web to get the scoop on what the experts were saying and to get some tips for myself for when my time comes. It would seem that the advice is applicable not only to children but to ourselves as well. Here's the best of what I found:

• Children’s appetites are an indicator of what their bodies need and this should be respected (even if it is more than what you may eat). If a child is eating well-balanced meals in sufficient amounts as well as healthy snacks, yet is still hungry all the time, make sure you supply a variety of healthy alternatives to nibble as needed.


• Sometimes hunger can be confused for thirst and dehydration. Have your child drink a glass of water first and then check to see if the hunger is still present.


• A hungry child will often appear cranky, restless, and uncomfortable.


• Children should be put on a regular schedule of snacking and eating meals so that they are hungry at predictable times.


• Children who are active in sports or always on the go need more calories than a sedentary child. So on busier, more active days, let your child eat when he says he's hungry. Offer an extra snack, and make sure you have him choose from a selection of nutritious food rather than processed snacks.


• Avoid eating close to mealtime. A child who nibbles throughout the day simply won't be hungry when lunch or dinner rolls around. So try to limit snacking in the hour or two before a meal.


• Focus on healthy snacking. Since snacks likely make up a major part of your child's intake, make sure that you offer nutritious snack choices. Use the food pyramid as your guide and offer plenty of fruits, vegetables, whole grains, and dairy products.


• Talk to your child about the importance of eating healthy foods and learning the difference between a healthy and non-healthy snack. Then model what you teach!


• Involve your child in meal and snack preparation as well as menu planning to build healthy lifelong skills and habits.


• Sit down at the table for meals. This benefits your child both socially and developmentally. It gives you time to talk about your day, and it lets you set a good example by eating healthy food. So even if your child says he's not hungry, invite him to join you at the table. Don't harp on what he is or isn't eating; just enjoy being together as a family.


• If you notice that your child seems to be snacking out of boredom, engage him in an activity that doesn't center around food. Using food as a pacifier can lead to long-term problems with food.


• Ensure that your child has regular medical check ups. Ensure that the hunger is not due to medical reasons such as worms.

I can only hope that when I have kids that they are as good eaters as Scotty was. Cooking for anyone who enjoys what you make for them is a pleasure. But there is something fulfilling and neat about watching a child happy munch on grilled eggplant and zucchini that you have prepared and ask for seconds. Gee, I must be a pretty good cook after all!

Information sources: http://www.healthychild.org/ , http://www.en.allexperts.com/, http://www.raisingkids.co/, http://www.kidsandnutrition.co.uk/, http://www.babycenter.com/ , http://www.whattoexpect.com/

Photo source: http://www.growingkids.co.uk/