Meal Planning Articles

Parents are role models and, as such, are the most important influence in children's lives. Children watch and imitate adults, and look to them to learn proper behavior for everything from saying please and thank you to learning about fitness and nutrition.

Children can also pick up on their parents’ attitudes about food. As role models, parents need to monitor their own behavior so that their children acquire healthy attitudes toward eating.

To get a sense of how your attitude about food might influence your children, examine your own behavior.

• Do you skip breakfast?
• Do you drink sodas rather than milk with your meals?
• Do you diet all the time and have a fear of (or talk about) eating “bad” food?
• Do you snack all day long?
• Do you eat in front of the TV?
• Do you eat whenever you are bored or under stress?
• Do you eat dessert at every meal?

If you answered "yes" to more than a few of these questions, you are likely sending unhealthy messages to your child about food.

If you are eating poorly or skipping meals, your child is going to pick up on it. If you're anxious and unable to manage your own eating, you may pass that on to your child.

Establishing healthy habits can be very difficult for children who receive mixed messages. They won't perceive healthy eating as important if it is not something that they see you doing.

Positive and negative comments influence children's attitudes about foods. Remarks about guilt associated with eating certain foods or bemoaning the lack of time for meals will all be remembered by your child. What you do will make more of an impact than what you say.

Modeling healthy eating supports the development of healthy behaviors in children. And, there is no stronger message for the importance of healthy habits. For example, research shows that young girls are more likely to drink milk if their moms drink milk — milk contains calcium, an important nutrient for bone growth and development.

Actions speak louder than words, so it is unlikely that words will have much impact on your child's eating habits unless you practice what you preach.

Here are a few healthy eating habits parents can role model for your children:

• Never skip meals - especially breakfast
• Take moderate portions
• Try new foods yourself — but don't force your children to try them
• Turn the TV off while you are eating
• Limit junk food in the house
• Drink water and milk instead of soda
• Learn new strategies for managing stress that do not include eating
• Eat fruit for dessert
• Include vegetables and fruits with meals and snacks

While it is unrealistic to expect any parent to be a perfect role model, trying your best to demonstrate good eating habits will positively impact your child. "Do as I say and not as I do" simply does not work. Eating a variety of foods will teach your children healthy eating habits that they can follow for the rest of their lives. And it is likely to improve your health as well.