Back to School Nutrition

Now that summer has ended and school has begun, it's time to focus on something that can have a big impact on your child's academic success: their diet.  Childhood obesity continues to be a concern, and effects about 1 in 8 preschoolers.  In fact, a recent study found that Pennsylvania was one of a handful of states in which the rate of obesity among preschool-age children has actually risen.  This doesn't come as a surprise when surveys of US children reveal that 50% only have one serving of fruit a day, and 25% have one serving of vegetables a day.  And, no, french fries are not vegetables.  A diet high in vegetables, fruits, whole grains, and lean proteins have been shown to improve our immune system, increase athletic performance, improve concentration, among other things.

Here are some helpful hints to get kids eating their fruits and vegetables:

• Seeing is believing.  Children learn many of their behaviors by watching what older siblings and grown-ups do. Modeling healthful eating habits is a great way to make sure your kids develop healthful eating habits. 
  

• Try it before you like it.  When introducing new foods, a little bit can go a long way.  Forcing a child to eat something he truly does not like will only create a bad association with that food.  Better to allow kids to stop at one bite and try that food again another time.  Sometime it can take a child 15-20 times before they learn to like a new food.  If, after trying a new fruit or vegetable multiple times, your child still does not care for that food, move on to another one.  It's important, however, to keep offering fruits and vegetables to your child.
• Learn by Doing.  When it comes to serving fruits and vegetables, offering kids two to three fruit or vegetable choices is a smart idea.  For example, choosing between an orange or an apple for lunch allows kids to make the decision and at the same time lets them know that their opinion matters.  Kids are also more likely to try something if they have helped prepare it.  Ask them to find healthy recipes to try or get them involved in growing some of your own fruits or vegetables.  
• Ease the way.  Kids, like adults, look for convenient foods, so cut up some fruits and vegetables and make sure they are easily accessible.  Stop bringing junk food in the house or packing it for lunch; instead, replace it with a healthier option.