Advertising
Advertising

10 Basic Eating Rules Most Children Don’t Know

10 Basic Eating Rules Most Children Don’t Know

Kids are born with a lot of inherent knowledge, but how to eat healthfully isn’t  one of them. If kids had their way, they’d live in a land of candy, gorging every day on sugary goodness with no thought for health or financial consequences, whether short or long term. It’s up to parents to teach their kids to look and think beyond all the marketing hype that promotes unhealthy eating.

Here are 10 basic eating rules your children don’t know as well as you think.

1. Snacking Can Be Unhealthy

Mmmm...donuts....
    Mmmm…donuts….

    In case you’re not aware, companies like U.S. Sugar Corp have backend deals to ensure their sugar crop is not only subsidized by the government, but embedded into as much food as possible. Nearly everything you eat is filled or covered with sugar; even fruit today has more sugar content than it did 100 years ago (watch The Botany of Desire on PBS for more info). The healthy snack you choose may not be as healthy as you think.

    “Parents often think that granola bars, chocolate milk, or muffins, which are loaded with sugar, are good for students,” says former teacher Leesha Nikkanen. Instead, she recommends parents “pack their kids’ lunches with fruit and nut bars, such as Lara bars, homemade gluten- and sugar-free cookies, drinks sweetened with agave or stevia, or milk flavored with cocoa powder.”

    Advertising

    2. Soda Isn’t Water

    They’re both liquid, and there is water in soda, but that doesn’t make soda healthy. Kids have a tendency to gravitate toward sugared drinks such as soda, juice boxes (which rarely contain more than 10% actual juice), and chocolate or strawberry milk. These are all full of sugar, which is probably making them hyperactive and is definitely dehydrating them (and putting them at risk for diabetes and cavities to boot). Making your child drink at least 4-6 cups of water each day will ensure they live long enough to hate you for it later.

    3. If It’s Night, Eat Light

    homer-simpson-eating-pig

      Your body’s natural metabolism is faster in the morning and slows down at night. As a human being, your child is no different. Kids love eating at night, the later, the better. They always seem to get hungry right before bedtime. The problem with kids eating at night that the process of digestion can cause poor quality sleep, and they may still feel too full in the morning to eat breakfast.  Breakfast is important, however, because it provides the energy to get through the day.  Skipping breakfast has been tied to poor school performance, as well.

      4. You Are What You Eat

      When you eat something, your stomach acid dissolves it, breaking it down into chemical compounds your body uses to build and rebuild itself. The human body is largely comprised of six elements: oxygen, carbon, hydrogen, nitrogen, carbon, and phosphorus. When you eat natural foods (plants and animals), your body is provided with the necessary building materials to create muscle, bone, blood, hair, and skin – this is why nutrition is so essential.

      Eating heavily processed foods unbalances the chemical reserves your body has to work with when building and rebuilding. Instead of the natural proteins, calcium, and carbohydrates it needs, your body will be built from the plastics, gels, and gums contained in candies, cookies, and other snacks. This won’t just affect your physical health; your brain depends on what you eat as well.

      Advertising

      “The brain is made of fat,” nutritionist Danielle Girdano explains. “The brain of a child doesn’t fully develop until he or she is between 22 and 25 years old. DHA and EPA fatty acids are crucial not only to the development of the brain, but to the cognitive and functioning potential of it.”

      5. The Calories Are in the Sauce

      Can I also get a diet Coke?
        Can I also get a diet Coke?

        This is something adults seem to struggle with as well – if you think dousing a salad with dressing is dieting, you’ll never lose weight. It never ceases to amaze me how many people hate eating salad, yet they do it anyway in the name of dieting. They then proceed to fill that salad with so much cheese and dressing that it actually has more salt, fat, and calories than they would’ve consumed if they’d had a burger. We all say we know salad dressing is unhealthy, but we’re usually saying it while eating it.

        It’s not just salad dressing; most condiments (aside from mustard and hot sauce) are filled with calories. Adding extra sauce to pizza and pasta adds more sugar, salt, and calories than you probably realize, as well. Make sure your kids are eating foods they actually enjoy so they’re not tempted to drown everything in sauce to get it down. One way to find out is to ask them what they like and involve them in the grocery shopping.

        6. The Five-Second Rule is Bunk

        I notice people mostly invoke the five-second rule to excuse why they’re eating food off the floor like animals. You dropped a chip and really don’t want to waste it?  I’m down with conservation, but if you seriously believe bacteria and dirt take five seconds to touch your food, then by all means lay your morning toast in the cat’s litter box butter side down for 4 seconds, then pick it up and eat it without examining it. Don’t worry…five-second rule.

        Advertising

        7. Cook Like Mama Used to

        When all else fails, bang your head...
          When all else fails, bang your head…

          Home cooked meals are healthier (and cheaper) than prepared meals at stores and restaurants (especially fast food places, where the employees are often treated poorly and willing to take it out on unwitting customers). Your kid wasn’t born with the ability to cook, but if they see you (or their friends’ parents) doing it often enough, they’ll get curious.

          Cook at home, and teach your kids to do so as well; this will ensure they’re resourceful enough to eat healthfully in a variety of situations.  With any luck, they’ll avoid becoming dependent on fast food and other unhealthy conveniences.

          8. Fruit Flavor Isn’t Fruit

          Starburst isn’t fruit…Skittles aren’t fruit…Gummy cherries aren’t fruit…Strawberry soda isn’t fruit.  Just because something is fruit-flavored does not mean you’re eating fruit.

          9. Stop in the Name of Love

          Portion control is an essential part of nutrition. A slice of cheese is good for you; not so much a pound of cheese. Some people’s idea of portion control is eating an entire cake in smaller bites to give the body time to digest it. They’re still eating an entire cake. “Calories in – calories out” is a great way to look at portion control. You’re more than welcome to eat a 1000-calorie slice of cheesecake, but you’ll need to follow it up with a 1000-calorie workout if you want to stay healthy.

          Advertising

          In order to teach portion control to kids, Chris Weiler, a Youth Athletic Development Specialist, recommends a three-quarter rule: “Your protein and carbohydrate servings should take up about the same amount of space as each other on three-quarters of your plate. It doesn’t have to be exact, just in visual proportion. The last quarter…is filled with whatever.” Kids love the illusion of free will, so it’s essential you give them as much choice in their lives as possible, while still making sure to present them with only the options you’re willing to follow through on.

          10. Shut Yo Mouth

          All-you-can-eat is NOT a challenge...
            All-you-can-eat is NOT a challenge…

            My biggest pet peeve is people who don’t close their mouths when they eat. Do you realize that when you eat with your mouth open  you’re making disgusting sounds that everyone around you finds unattractive? Believe me, nobody needs to hear every disgusting chomp and ear-curdling smack coming from your mouth when you eat.

            Learn to think about others around you, and perhaps eat as though you’re a civilized human being instead of some ravenous wild boar. Absolutely nobody wants to sit and listen to you eat, so you’ll find fewer people give you disgusted looks when you close your mouth to eat. Just to be clear, this means open your mouth to put food in, and close your mouth until it’s empty.

            Breathe through your nose (everyone does it; it’s entirely possible) and whatever it is you have to talk about can wait until after you’ve swallowed. If you don’t follow these rules, know that you fill everyone around you with rage during meal times, and people will politely avoid you rather than torture themselves with your spine-tingling lack of respect.

            These things are things you might think your kids already know, but they don’t.  Teach them, and they will be healthier for it.

            More by this author

            How to Live Life to the Fullest Say Goodbye to a Skinny Body: How to Gain Weight Fast 20 Things Life Is Too Short to Worry About (+ How to Ditch These Worries) 24 Easy Ways To Make Money On The Internet What 500 Calories Really Looks Like in Different Foods

            Trending in Health

            1 Why You Suffer from Constant Fatigue and How to Deal with It 2 Anxiety Coping Mechanisms That Work When You’re Stressed to the Max 3 15 Natural Sleep Remedies for Insomnia That Are Backed by Science 4 The Leading Causes of Prenatal Depression and How to Manage it Best 5 10 Benefits of Sleeping Naked You Probably Didn’t Know

            Read Next

            Advertising
            Advertising

            Last Updated on November 20, 2018

            10 Reasons Why New Year’s Resolutions Fail

            10 Reasons Why New Year’s Resolutions Fail

            A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

            Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

            1. You’re treating a marathon like a sprint.

            Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

            If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

            Advertising

            2. You put the cart before the horse.

            “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

            3. You don’t believe in yourself.

            A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

            4. Too much thinking, not enough doing.

            The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

            5. You’re in too much of a hurry.

            If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

            Advertising

            6. You don’t enjoy the process.

            Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

            The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

            7. You’re trying too hard.

            Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

            8. You don’t track your progress.

            Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

            Advertising

            9. You have no social support.

            It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

            10. You know your what but not your why.

            The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

            Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

            Do you want to be fit so you can be a positive example that your children can admire and look up to?

            Advertising

            Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

            Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

            Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

            • The more specific you can make your goal,
            • The more vivid it will be in your imagination,
            • The more encouraged you’ll be,
            • The more likely it is you will succeed (because yes, you CAN do this!).

            I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

            Read Next