Give your children a lifetime of good health

— Written By Laura Grier and last updated by Nancy Power
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by Laura Grier

Dr. Carol Devine of Cornell University states that “Long work hours and irregular schedules mean more time away from family, less time for household food preparation, difficulty in maintaining a regular meal pattern and less opportunity to participate in family meals. These conditions, as well as the lack of access to healthy foods, prompt many parents to resort to takeout meals, skipping meals and serving prepared entrees.”  Along with nutritious family meals being replaced, healthy snacks and physical activity for the “busy” family has almost become a thing of the past.

Parents play a critical role in determining and developing the diets of their children. According to the American Dietetic Association’s 2010 Family Nutrition and Physical Activity Survey, “Children reported their mother and father as the people whom they admire or want to be most like.” Larry Forthun, University of Florida, states that, “what we eat, when we eat, how we eat, and how frequently we eat are all influenced early in our lives within the context of our family and culture.”  Try these tips at home to assist with modeling good nutrition and healthy eating habits for your child:

  • Buy fruits and vegetable rather than packages snacks
  • Encourage portion control rather than the “clean your plate” method
  • Value family mealtimes (without TV)
  • Make breakfast a priority
  • Steer clear of pressuring children to eat
  • Do not use food as a reward
  • Avoid restricting food
  • Allow children a voice in nutritious food decision-making
  • Keep an eye on the emotional health of family members (emotional eating)

The Pediatric Journal reported that children that eat five or more meals with their family during the week are 25% less likely to encounter nutritional health issues than children who do not. Research on the relationship between family and food has shown that well-functioning families have better overall health and well being than poorly functioning families. When families are not functioning well, parents, children, and others are at an increased risk for poor nutrition, being overweight, or developing other health-related problems like diabetes.

The increase of inactivity has also unveiled rising numbers in the development of chronic disease such as obesity and cardiovascular disease. The American College of Sports Medicine reports that, “Children who are inactive are robbed of an opportunity to develop important motor skills, are more likely to be obese, and are developing sedentary habits that can last a lifetime.”  Everyone in the family can benefit from a physically active lifestyle. Children and adolescents should participate in at least 60 minutes of physical activity a day. Adults need at least 150 minutes of physical activity a week. Moreover, families can benefit from the bonding time, which can teach a child valuable life skills such as organization, communication, planning, and teamwork. Make a plan to become active together:

  • Set goals
  • Have fun
  • Schedule your activity
  • Include variety in your activity
  • Keep a record of or journal your activity
  • Be flexible (reschedule instead of cancel)
  • Share your activity with friends and neighbors

Prioritize the “important” over the “urgent.”  What a gift to give your children: a lifetime of good health; the blessing of feeling good and not needing frequent medications or doctor visits.

For more information on 4-H Youth Development please contact Catherine Shelley, Extension Agent, 4-H Youth Development, cgshelle@ncsu.edu or visit www.facebook.com/richmondcounty4h.

~ the above article was printed in the Richmond County Daily Journal

Updated on Jan 12, 2021
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