Healthy Eating Habits and Tips for Children

Eat less, play lots, & keep your grandchild from being one of 15 percent of American kids who are overweight.

It's a time-honored grandparent tradition. Ply the little ones with sweets while they laze about during visits to your house. Allowing them to form these kinds of habits, though, will do little to steer them on a path to long-term health.

"We live in an age when kids are likely to have way too much to eat rather than too little," says David Katz, M.D., associate professor at the Yale School of Public Health. "So, the threat of childhood obesity is much more likely to be stalking your grandchildren than not."

The numbers don't lie: The Centers for Disease Control reports that 15 percent of American children are already overweight. What's more, most children in the U.S. get less than one hour of exercise a day. Now for the good news: A recent study in the American Journal of Public Health found that kindergarteners' and first graders' body mass index rises less quickly in school-year months compared to summer months. So, now's the time to help your grandkids form these 10 healthier habits. Hint: It may be easier — and more fun — than you imagine.

1) Bring in the Kiddie Cooks

Studies have shown that the more a child is exposed to a food, the more likely it is that he or she will develop a preference for it. Plus, "children will be bolder about trying new foods that they have helped prepare," says Katz. So, invite your grandchildren into the kitchen with you. Tie colorful aprons around them, and maybe even fasten tall chefs' hats to their heads. They'll like stirring the soup and getting their hands dirty making the hamburger patties. And, there's no better time than when you're cooking and baking together to slip in a few tidbits about nutrition and explain to them how simple it can be to make favorite recipes healthier — by using less oil or substituting semi-sweet chocolate for milk chocolate in cookie batter.

2) Ration Out the Sweets

"It's really about portion control," says Susan Bartell, author of Dr. Susan's Kid's-Only Weight Loss Guide (Parent Positive, June 2007). Swap out whole candy bars for bags of miniature, individually-wrapped candies and drop one or two into their hands at a time. "It becomes a special treat that kids love," says Bartell. Bonus: Giving smaller indulgences allows you to give more indulgences, more often.

3) Switch Off the Telly

Watching TV is associated with weight gain in kids, according to a recent study in the Journal of the American Dietetic Association. Still, "many grandparents get nervous that their grandkids won't have anything to do when they visit," says Bartell. "They use the television as a comfort." She suggests planning activities in advance to avoid falling back on the boob tube for entertainment support. "Trips to a local park, a bowling outing, even running errands to the grocery will keep kids active and away from the TV." Hint: Prepare for rainy days by bulking up on and/or updating your supply of board games. And, keep a running list of impromptu indoor games. Think: hide-and-seek – an ideal way to rally the crew for on-the-fly when downpours strike.

4) The Great Outdoors

Don't just encourage your grandkids to play games outside; jump in and join the fun. Suggest an after-dinner walk. Or, go for something more adventurous, such as bike riding or swimming. "You don't have to do laps, just get in the pool and let your grandkids play around you," says Mary Ellen Renna, M.D., a pediatrician and physician nutrition specialist. Getting involved hits home the message that fitness in the summer – be it kickball, softball, or volleyball – is a blast.

Kids will always clamor for fast food, but you can use restaurant meals to teach them about better-for-you menu options. Veer them away from the kids menu, where "everything is fried," says Bartell. "Suggest eggs or chicken or a hamburger instead." Show them through your own food choices, too. Studies have shown that children learn to prefer foods they see adults eat often. Says Renna: "Make sure you, as a grandparent, are eating healthy." Explain to your grandkids that the salad has less fat and calories compared to the cream-based soup, and that whole wheat toast has more fiber than white. Trick: Invent a game whereby if your grandkids can pick three healthy menu items, they get gold stars.

6) Lingo of Labels

Before your grandchildren arrive for their next visit, spend a half hour or so learning more about food labels so you can stock your cart – and your cabinets – with more salubrious food items. Hint: A terrific place for a quick study of how to better scan labels can be found at Katz's Nutrition Detectives program Web site.

7) Guilt-free Snacks

Wash grapes and set them out on the table, or create a colorful fruit bowl worthy of a still-life. "When you put out fresh fruit that looks appetizing, kids will eat more of it," says Katz. And, kids love dipping. So, set out baby carrots with hummus or baked pita chips with bean dip. This doesn't mean your kitchen has to be a bare-bones dieter's paradise. "It's absolutely possible to enjoy chips and cookies and desserts and still get good nutrition," says Katz.

8) Better-for-Them Holiday Traditions

If you mostly see your grandkids on special occasions, you can still encourage healthy living...without spoiling the fun. If you're making a birthday cake, "you can often tweak a recipe and still preserve the taste and appearance while winding up with something far better nutritionally," says Katz. Balance the high-calorie options with smart side dishes — big salads, whole grain bread, and heaps of vegetables — and end the feast with fresh fruit alongside the pie.

9) Team Up with Parents

"Frankly, it's a parent's job to instill healthy habits in their kids and if your children are making the mission impossible, you really need to talk to them," says Katz. If you and your kids don't agree on how to encourage good habits in your grandkids, all you can do is gently convey the message to them and model the behavior yourself. Be careful though not to annoy your adult children…or they may shut you out, cautions Bartell.

10) Get Involved on a Community Level

When it comes to obesity and related health problems, "it's not just your grandchild who is in danger" reminds Katz, so think about advocating for change on a larger scale. "Raise hell about junk food in schools and tell your politicians, 'I want to take my grandkid out to eat and I can't find a place that serves healthy food,'" says Katz. "Every community is capable of producing a powerful cohort of grandparents that can change the world."

It doesn't always come naturally to think of the long-term health of your grandchildren. You want to see a smile on the baby's face right now and sometimes offer whatever it takes — a spoonful of ice cream, a sip of soda — to get it. "But, don't just think about what makes you feel good," says Renna. "Do what is in the best interest of your grandchild." Explain to them that you love them so much that you want them to be healthy and happy...for life.