Fredericksburg Parent

12 Fredericksburg Parent and Family • Fredericksburg Forward 2023 WRITTEN BY STEPHANIE SABIN Many people use a new year to help them make changes and think of things they can do that have better outcomes in their lives. This is also a great time to consider ways to create long-term healthy eating habits in children. Dr. Nimali Fernando, a board-certified pediatrician practic- ing in Fredericksburg, Virginia, and founder of the web- site doctoryum.org and The Doctor Yum Project, a nonprofit organization that empowers families with information on illness prevention through a healthy diet. Dr. Yum, as she is known, provides many tips to families on instilling good hab- its in children. Here are a few that she suggests: 1. New Habits Take Time Children will probably protest at first when they are getting used to a "no snacks on demand" routine. It's OK. This is a change that over time they will likely get used to if you stay consistent. Provide simple explanations for the change in your routine, and then don't give in. 2. Kids Can Learn to Eat Real Food However, rather than offering food 2-3 times, parents may need to offer it 10-20 times. The research shows that as you keep trying new foods there are changes that occur in the proteins, we make in our saliva that change the way we taste the food! It is best to offer food many times and in different ways. Then, you will see a change over time. 3. Avoid Juice to Avoid Tooth Decay Teach kids to drink lots of water, especially between meals, and keep your dentist bills to a minimum. Grazing on drinks other than water (even milk) can predispose kids to tooth decay. For sipping between meals, water is the best choice. Many parents ask about watering down juice, but it still has sugar and teaches kids to crave sweet beverages. 4. Get the Whole Family Involved in the Cooking. Even the littlest member of your family can assist in some way. Create a menu together and allow them to shop with you. All ages in your family can help with sorting, washing, peeling, or chopping. If someone has a question that you don't know the answer to, look it up and have a conversation about new food, cooking technique, or skill! 5. Make Healthy Food Appealing Take advantage of the fact that vegetables and fruit are colorful and beautiful. Put a small quantity of a variety of foods on a pretty tray. Use fun shapes and dips to encourage kids. Offer foods in small, manageable, bite-sized pieces. 6. Stop "Hiding" the Vegetables Kids that are very hesitant eaters may benefit from a few hidden vegetables as they gain confidence in food, but in general, parents should try to help kids learn to love healthy foods without relying solely on hiding them. While hidden veggies may help nutritionally, the kids may not gain an understanding that vegetables can be deli- cious, so they may still try to avoid them when they are visible. 7. Get Gardening A simple herb garden is a great way to start. Gardening doesn't have to be in a monumental space. Children of all ages can benefit from learning how food grows. 8. Make Mealtime Fun How about creating a food passport? Create meals inspired by cuisine around the world. Learn about cultures and foods around the world. 9. Model Healthy Eating Habits So much of learning is by watching others. Show them that you enjoy eating healthy food options. Try new fruits and vegetables together. 10. Head Over to the Dr. Yum Project This website is full of ideas, tips, and tricks that you can try! Healthy Eating Tips for a Healthy New Year!

• Cover