Raising a "Good" Eater - prevent, not create problems

(In my last post, You're Not the Boss of My Body, I spoke about why Michelle Obama's campaign should have focusied on health instead of weight.)

While I love that Michelle Obama's campaign is generating needed attention for issues affecting the health of our children, there is great risk in waging a war on childhood obesity. Words like war, battle, and fight stir up the media and the masses, but well-intentioned leaders, health care professionals, and parents are poised to make grave errors based on a flawed paradigm that doesn't work for adults and will only worsen the problem in children.

As a chubby kid (long before it was even popular and before anyone ever heard the term childhood obesity), I remember the teasing, the bad advice, the shame, and the beginning of a twenty year struggle with yo-yo dieting. This all clearly made matters worse, not better.

Here are what I believe to be the critical keys to preventing problems, without causing more:

• Children are born with the ability to naturally regulate their food intake to meet their caloric needs. Pay attention when they say they are hungry or full.
• Don’t force children to clean their plates or bribe them with dessert for finishing their meal.
• Never use food as a reward. Reward desired behavior with praise, extra attention, and privileges.
• Don’t comfort your child with food. Use understanding words and hugs instead.
• Help your child develop interests and skills that increase their success and pleasure so they will be less likely to turn to food for fulfillment.
• Teach your children to cope with their emotions effectively so food won’t serve that purpose for them.
• Don’t impose stringent food rules since this may lead to rebellious eating when your children are out of your control.
• Avoid labeling some foods as “good” and others as “bad.” Instead, teach your children how to balance eating for nourishment with eating for enjoyment.
• Involve children in shopping, meal planning, and preparation. This is a great opportunity to teach them about nutrition—and they’re more likely to try new foods they picked.
• Sit down and eat together as a family. Mealtimes should be a pleasant time to reconnect with one another and model healthy eating and conversation.
• Help your child build a lifetime exercise habit by reducing the amount of time your family spends in sedentary activities like TV and video games.
• Plan fun activities that provide everyone with exercise, enjoyment, and time together.
• Be a positive, encouraging role model for your family. When your children see you enjoying healthful foods and physical activity, they are more likely to do the same.

Oh, and in case you are wondering, it's never too late for you or your children to learn or relearn these lessons.

Comments

[Kevin Graham]

I love your positive approach to weight loss. Being informed about the process to take better care of ourselves is half the battle. Excellent blog. Thanks!