7 Things to Teach Kids About Nutrition

7 Things to Teach Kids About Nutrition

Living in America should mean that our children are well fed and don’t have to worry about getting enough food to eat, but sadly it doesn’t. 12 million children in America live in households that are food insecure. That means that for every six children you see playing in the park or walking into school, one of them doesn’t know if their next meal is coming from the convenience store, or if they’ll have to skip it entirely. These children are left malnourished, tired, and unfocused with no knowledge of healthy eating habits. However, families of all levels of income in America fail to consume diets that meet recommended nutrition guidelines. This is caused by a devastating gap in food and health related knowledge and can lead to malnutrition, "yo-yo" dieting, and eating disorders. 

Dietitians,  doctors, teachers, parents, and any relative or friend has the power to do something for the kids in their life. They can educate the children and show them how to pick foods that are good for them when given the option. Here are seven things to teach kids about nutrition now.

1. Breakfast is important

You know the annoying phrase, but it's still true-- breakfast is the most important meal of the day. It jump starts your metabolism and gives your body a boost of energy to start the day off right and gives your brain the power it needs to function and learn. Ensuring that children eat a healthy breakfast like oatmeal, eggs, or yogurt, guarantees that they are more likely to maintain focus in school, have a more positive attitude and behavior, and that they get some essential nutrients to feed their rapidly growing bodies.

2. Vegetables are not gross

Who decided to tell all kids that vegetables are gross? They don't think they're gross until somebody tells them that they are. If you can teach a kid that vegetables are delicious before they can form an opinion otherwise, you will save them a great struggle. It can be as easy as eating the vegetables yourself in front of them or making a fun song or game about different veggies. Kids can love vegetables and it might surprise you that they could even request them for dinner!

3. Sugary drinks can cause some damage

Apple juice, orange juice, soda, sweet tea, lemonade... all really delicious. But they all have crazy high levels of sugar and calories. This can be one of the harder things to teach children, but sugary drinks should really be limited to one per day. All of the excess sugar in those drinks can't be used by the body for energy, so they sit in the body as storage and can overload systems necessary for proper absorption and function leading to a risk of diabetes and obesity. Kids get enough sugar in their food, they don't need the extra that comes from drinks.

4. Treats are okay in moderation

Of course treats are still okay! I love a good brownie every now and again! But we shouldn't have ice cream after every meal or a bag of chips every night. Try to save sweet or fatty treats for more rewarding situations or special occasions to limit their consumption. As a substitute for those who have a sweet tooth, frozen yogurt is just as delicious and special as ice cream, but it is a whole lot healthier. Dried fruits are like candy, but contain less sugar. Try to look for whole grain or fresh snacks too!

5. Your body needs lots of water

Since we've cut out those sugary drinks, we have lots of room to consume more water which is what our bodies really need. Kids aged 4-13 years old should drink 6-8 glasses of fluid a day, one of which can be a non-water drink. That's more than most get so it's important to really encourage your children to drink water throughout the day. You can add water flavorers or even squeezes of juice to get them to drink more.

6. Avoid foods that are fried or greasy

I'll be the first to share that French fries are my favorite food, but again, they need to be eaten in moderation. Foods that are greasy and fried contain excessive amounts of fat that they absorb from the oils they are cooked in. Finding a baked alternative is much better if you can't give up the fried stuff. Or you can make your own and reduce the amount of fat or oil used to cook.

7. There is nothing wrong with you

This is an important one for self-esteem and self-image. There is nothing wrong with any kid. They do not need to be starved or force fed to achieve what anyone thinks is a "perfect" body. This will only cause more harm and struggle down the road. It will actually cause more harm than any unhealthy eating habit listed above. When given confidence, knowledge, and support, children will have all the tools necessary to live the healthiest lives they can no matter their economic backgrounds.

Go forth and teach the kids!

Gabriella Dugas

@gabbid_ on instagram and gabriellajeanae on snapchat for more tidbits of nutrition info!