Kid's Health

At a time when children are constantly bombarded with junk food ads and “super-size” slogans, your home-cooked veggies may seem like they don’t stand a chance against the mighty cheeseburgers and colorful, sugar-packed cereals. While it may be challenging to get your children to eat what you want, it’s important that you don’t give up the fight for good eating habits.

More and more children are becoming overweight, due to the increase of fast-food consumption, inactivity from the use of computers and television, using food as a reward or to change behaviors, and general attitudes toward food. Many of these issues factor into a child’s life earlier than you may think; even children as young as 6 have elevated cholesterol levels.

Parents should control which foods are available to their children. Encouraging a healthy lifestyle, including proper nutrition and exercise, is especially important as children prepare for adolescence and adulthood. Lifestyles that are learned in childhood are likely to stay with the child in the years that follow.

While food is often a source for discussion at the dinner table, don’t let it become a fight. Many parents find themselves bribing or bargaining with children to eat healthy. Instead, streamline the process by making mealtimes a fun and educational experience. Involve your children in choosing what to make for dinner. Opt for colorful vegetables and different textures to get them excited about healthy food.

Finally, good eating habits start with you. Try to keep a positive attitude about food and you will pass on the right message.


Eight ways to instill good eating habits in children:

[1] Monitor when your children eat by providing regular, daily mealtimes with interaction and the demonstration of healthy eating behaviors. Eat 3 balanced meals a day with small, healthy snacks.

[2] Involve children in the selection and preparation of foods, and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value.

[3] Select foods with nutrients. For most children, dietary intake should include the following, whenever possible: vitamin E, calcium, magnesium, potassium and fiber. Decrease your children’s sugar and salt intake. Have them eat more lean chicken, fish and beans for protein. Encourage fruit or vegetables as snacks. Choose low-fat or nonfat dairy products.

[4] Control portion sizes and eat non-processed foods to help limit calorie intake and increase nutrient levels.

[5] Promote activity. Limit the use of video games, television and computers to less than 2 hours daily, and replace these habits with activities that involve movement. Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for good health and development. Explain the benefits of physical activity to your children.

[6] Encourage drinking water. To prevent dehydration, urge children to regularly drink fluids during and after physical activity. Try to avoid drinks that are higher in sugar.

[7] Bake or broil instead of frying when cooking for your children. Decrease the use of butter and heavy gravies.  

[8] Have fun. Good eating habits should involve the family. If you’re excited about healthy food, your kids will be, too.


Dr. Alexandra Roche is a pediatrician at Children’s Hospital of Orange County (CHOC). To find a CHOC physician, or to learn more about the hospital’s services and programs, visit choc.org.



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Teach healthy snacking