Kids, Food, & Exercise
Written by A. Simon - August 2019
©️ Minnesota Kid’s Yoga Co., LLC
parents should guide their kids to be healthy, yet not force them to make the “right” choices…
A recent article published by Kids Health Organization listed five main focus points involving parents and their involvement in encouraging kids to make healthy choices. The articles’ five strategies included (1) family meals, (2) healthy snacks, (3) role models, (4) avoiding battles, & (5) involving kids’ choices. I couldn’t agree more with these strategies; however, I think three more points were missing! Read below to learn about all eight strategies behind kids, health, and exercise!
1. Family Meals
Kids Health Organization defines family meals as a time where kids can feel comforted and loved. Further, Stanford Children’s Health defines family meals as a time where families can bond together, learn better communication skills, and deepen kids’ self-confidence. Therefore, when parents provide moments for kids to feel fully present in their parents’ lives, they in turn learn how to be fully present in others’ lives (ex. siblings, friends, teachers, teammates, etc.).
2. Healthy Snacks
Kids need healthy options to choose from, but further, when kids ONLY have healthy options to choose from, they learn to like healthy things. For instance, if a parent only sends their child to school with cookies for snacks, the child will learn to eat only cookies. If a parent sends a variety of snacks with a child to school, they child has the opportunity to choose between healthy options AND a cookie. Some kids will always choose the cookie over the vegetables/fruit, however, they might not! Giving kids the OPTION to choose is wonderful for self-choice, and for empowerment of one’s own health.
3. Role Models
Parents are kids first role models. When parents eat healthy, their kids notice this, accept it, admire it, and in turn often choose to make the same choices. Sanford Children’s Health explains that parents “teach by example” daily by the choices they make in front of their kids.
4. Avoid Battles
Kid’s Health Organization suggests to NOT bribe kids with food. Kids should learn to enjoy food on their own terms. Kids shouldn’t view certain types of foods as “rewards.” For example, if a child always associates ice-cream as a reward food, they may dissociate healthy foods as enjoyable foods. I mean… why can’t carrots be a reward?! Further, kids shouldn’t be forced to clean their plates or to eat when not hungry. Kids have wonderful and natural instincts when it comes to needing food. Teach kids to listen to their bodies, and to learn the difference between being hungry vs. full.
5. Involve Kids
Have your children go to the grocery store with you. Have them make decisions about their snacks and/or dinners. Talk about how food is energy or fuel for our bodies. Have open discussions around “sugar” and fruits, vegetables, grains, and dairy. Always tells kids ALL food is good in moderation. Never scare a child away from a food or label foods as “bad.” Kids should learn to eat healthy on their own terms, rather than what a parent (or friend, or social media) tells them is healthy vs. not healthy.
…. Ready for the additional 3 strategies??? Well, even if you’re not, here they are!
6. Exercise With Your Kids
Teaching kids that walking, biking, practicing yoga, and/or playing sports is fun and healthy can be hard if you as a parent don’t also believe in it. When kids see their parents moving daily through exercise, they will naturally want to join in on the fun too. Teach your kids to being physically active by doing movements with them. Find a local family yoga class, or go for a walk together!
7. Talk About Mindfulness
As a Kid’s Yoga Co. we talk A LOT about mindfulness, positive thoughts, and self-confidence. As parents, you have the BEST opportunities to have conversations with your kids around mindfulness. Teach your kids to be “in the moment” or more present. Show them that when people are talking to them, their attention should be on the person talking (not on their phones, iPads, computer screens, or video games). Further, teach kids to notice how their mind and bodies feel. When kids feel stressed, teach them to take deep breaths. When they feel tired, teach them how to slow down, take a nap, or re-focus their brains. Finally, when kids are angry, teach them healthy ways to cope (ex. do yoga, go for a walk, color/draw/journal, etc.).
8. Do Family Yoga
Yep! I bet you saw this one coming! But really…. when you do activities like YOGA together, you share memorable moments that will last a lifetime. Kids can learn to eat healthy, think healthy, and exercise healthy from you as their parents’ example — so why not teach them to do yoga too! Yoga not only is a “sport” kids can do well into adulthood, but further, yoga is a lifestyle that can be used in every situation too. Whether a child is stressed, anxious, sad, happy, angry, tired, or full of energy …. yoga can help! Yoga teaches us to become centered. It teaches us to accept the way our mind and body feel in a present moment. Finally, yoga teaches kids to love who they are, EXACTLY as they are!
So… there you have it! When guiding kids to choose a healthy lifestyle through food and exercise, follow these 8 simple strategies. Your kids will thank you, we promise!