A Balanced Diet

Teach Your Children the ABC's of Healthy Eating

Kim Galeaz, RD, CD

Attitude, balance and choosing smart snacks are the building blocks of life-long, healthy eating habits. As parents, you play a critical role in establishing these habits in your children. And, the easiest way to do this is to learn what's called the ABC's of healthy eating.

A = Attitude

What's your family's food and eating attitude? Hopefully it's a healthy and positive one. A healthy food attitude means treating food as fuel for your body, as well as an enjoyable part of life filled with delicious flavors. This attitude encompasses the "all foods can fit" concept, so stock your pantry, refrigerator and freezer with a wide variety of healthful foods and enjoyable snacks.

While parents may feel the need to eliminate certain items or check every ingredient, with a healthy food attitude, there are no off-limit items - even sweets, treats and certain beverages can find their way on the table. Of course, moderation and sensible portion sizes are very important, so spend time teaching your children about balancing their daily food choices.

In addition, it's important to look at all the foods and ingredients your child is eating rather than focus on just one. By doing so, you may inadvertently restrict your child from having quality foods and drinks. For instance, high fructose corn syrup (HFCS), a natural sweetener made from grain corn, is often mislabeled as "bad", but there is no scientific evidence that this ingredient contributes to childhood obesity or diabetes any more than sugar, honey or any other food ingredient. What you may not know is that high fructose corn syrup is nutritionally the same as honey and table sugar; all three are composed of nearly equal amounts of fructose and glucose and your body metabolizes them the same way. And all these sweeteners contain four calories per gram.

B = Balance Choice Beginning with Breakfast

Breakfast is critical to your child's performance at school. Scientific studies continue to indicate that breakfast eaters are more alert, better able to concentrate, solve problems more easily and have better muscle coordination. Making breakfast a priority also helps set the stage for life-long weight maintenance, because kids who eat breakfast are less likely to be overweight.

Balanced Breakfasts:

• Breakfast in a Bowl: whole-grain cereal with 1% low fat milk and sliced strawberries

• Parfait Your Way: vanilla yogurt, low fat granola and fresh or frozen blueberries

• Grab ‘n Go Sandwich: toasted whole wheat English muffin with American cheese slice, Canadian bacon, cooked egg and glass of orange juice

Offering balanced choices at every meal provides necessary nutrients for proper growth and health. Reference the USDA's MyPyramid to personalize your family's eating plans. Everyone's needs are different and the information at MyPyramid.gov can help. You can even get the kids involved in creating their own plans.

C = Choose Smart Snacks

Snacks provide essential calories for growing children and teens. Offer snacks with a combination of protein and carbohydrates because they provide greater satisfaction and keep blood sugar levels more stable.

Smart Snacks:

• Multigrain bagel with peanut butter and strawberry jam

• Cup of tomato or black bean soup with whole grain crackers

• Toasted whole grain waffle topped with low fat yogurt and sliced peaches

Kim Galeaz is an Indianapolis-based registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications.