Contributed by: Sonya Dhanvanthari, MD / Internal Medicine-Pediatrics
Healthy food choices can make the difference between crashing out or making it through the day ready to learn.
“Eating healthy and moving more is the foundation of any plan,” said MetroHealth Internal Medicine and Pediatrics-Trained Obesity Medicine Physician Sonya Dhanvanthari, MD. “Kids are so busy with school, sports and after-school activities. We can’t expect them to do it all if there’s not enough fuel in the tank. They need good quality food and lots of water.”
Here are some rules of thumb for healthy eating that can benefit all kids.
Making Healthy Choices
- Start the Day with Protein:
- Breakfast gives growing bodies the fuel they need to make it through the day without crashing.
- Protein is especially important. Choose eggs, Greek yogurt, cottage cheese, low-sugar protein bars and protein shakes, or toast with hummus or peanut butter.
- Stay Hydrated:
- Water is an excellent source of hydration.
- For kids who want to increase their exercise time, it’s important to get enough water.
- Add Vegetables:
- Chances are that your kids aren’t eating enough vegetables. They’re an important source of vitamins and fiber.
- Aim for half the plate to be vegetables at dinner time.
- Carrot and celery sticks and bell pepper strips make for good on-the-go snacks.
- Watch Out for Sugar:
- Sports drinks, juices, sodas and pre-packaged snacks can have added sugars.
- Fruits and veggies are always good snack options.
- Be Mindful:
- If your kid is “hangry,” they’re more likely to overeat. Planning ahead with healthy meals and snacks can help avoid this.
- Sitting down to a meal, without distractions, gives their brains time to recognize they’re full.
- An added bonus: It gives you time to connect as a family.
- Keep the Treats:
- Healthy eating doesn’t need to be all or nothing. Allow one treat a day.
- For older kids, ask them to find a recipe they want to try making for themselves. Giving them some freedom to choose their treat helps adolescents better understand healthy foods.
- Can the Pop/Soda:
- Pop or soda – whatever you call it, it’s not good for you. Choose healthier carbonated beverage options, such as sparkling waters or lower-sugar sodas like Poppi, Zevia and Sparkling Ice. They are fun drinks without the sugar crash.
- Got Milk?:
- Dairy milk is a good source of protein, calcium and vitamin D. And, it’s perfectly healthy!
- If your family prefers alternative milks, be sure to read the labels. They can be more processed and have added sugars, making some of them an unhealthy option.
If Your Child Expresses Concern About their Weight…
Weight is a sensitive topic and can be challenging to manage. Some kids can’t control their weight through diet and exercise only. If this sounds like your child, talk to your pediatric provider about your concerns.
At MetroHealth, any weight discussion starts with understanding your child’s motivation. Is it to help their sports performance? Do they have other health conditions, such as diabetes or high blood pressure? Are there self-esteem concerns?
The provider will also ask questions about their lifestyle to understand where they have the capacity to make changes.
“We ask about their schedules and barriers to making healthy food choices. Are they eating on the go? What’s available at school for lunch? This helps us make a plan that makes sense to each person,” Dr. Dhanvanthari said. “We are really careful about how we talk about weight with patients. We always focus on health and not on appearance.”
Want to Learn More?
Ask your MetroHealth provider for information about healthy eating at your next appointment. To schedule, call 216-778-2222, or see a full list of our pediatric providers.
