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Ga. (Atlanta News First) — With school back in full swing, many parents are wondering how to ensure their children get nutritious meals and develop healthy eating habits
A balanced diet promotes growth and development in children, and experts say by involving kids in the process and focusing on balance, you can set them up for a successful school year
Erica A. Thomas, a busy mother of two, makes healthy eating a lifestyle by bringing her son, Maverick, to the grocery store. Atlanta News First joined her on a recent shopping trip to Publix
“I think the best thing is making sure you have a plan with snacks, doing as much as you can in advance, and making sure those snacks are healthy and nutritious,” Thomas said. “Make sure you have a variety of colors and textures, then let them be involved in the process of selecting food.”
When wandering the grocery store aisles, the healthiest options are often the simplest
“When it comes to knowing what will be a healthy option for our kids, it’s what is food Mother Nature has provided for us already,” said Katherine Shary, a registered dietitian at Children’s Healthcare of Atlanta (CHOA). “All of our fruits and veggies are going to be great options. They can be fresh, they can be frozen, or they can be canned.”
“Balance is what we talk about constantly because that is the most important. Instead of focusing on that one specific food group — like, ‘did you eat your vegetables?’ or ‘did you get that protein in?’ — it’s really looking at the whole meal. And sometimes not even that specific meal, but the whole day or the whole week’s worth of balance.”
For kids who don’t eat meat, like Maverick, you can find that balance by incorporating protein-rich alternatives. Thomas keeps her son’s diet balanced with salmon, sea bass, chickpeas, lentils, and black beans
Establishing healthy eating habits is also about how you stock your kitchen. Experts suggest keeping healthy foods readily available and visible, so they become the natural choice for children
Additionally, avoid making certain foods completely “off-limits.” Labeling foods as strictly forbidden can backfire, making children feel the need to sneak those treats when you aren’t looking
For picky eaters or hectic days, Thomas has a reliable fallback plan
“I’ll just give him a smoothie, just for my peace of mind. Spinach, blueberries, and a little bit of honey, and it’s like, okay, I know he had some vegetables today,” Thomas shared
Her final advice to fellow parents?
“Give yourself grace. We’re all doing our best. We did not get a manual with these children.”
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