By: Brooks Ford, MS, RD, CSSD, LD, CSCS
Did you grow up eating a certain way? Did any of your eating habits or food preferences as a child carry into your adult life? Chances are, the answer is “yes.”
Throughout April, as we celebrate the Month of the Military Child, it’s worth recognizing the impact our early experiences with food have on our current habits. As a dietitian, military spouse, and mom to a toddler, our family has adopted a few strategies to help our son develop healthy habits early on. There are many parallels between setting up your child for success and creating healthy habits as adults too.
Consider these 5 tips to create a healthy eating pattern for both you and your military child:
- Eat together. Food is more fun when you share it with others, whether with family or friends. This includes buying, preparing, and eating food together. My husband and I often sit down with our son at his little toddler table and eat with him when our schedules allow. Our relationship with food is just as important to our nutritional health as the food we eat.
- Don’t try to clean your plate. Kids are naturally intuitive eaters. They eat when they’re hungry and stop when they’re full. When kids grow up being forced to clean their plate, it can lead to overeating because they learn to override their internal cues for feeling full. If you find yourself cleaning your own plate, tune into your body’s cues. Are you truly hungry or eating just because the food is there? *If food waste is a concern, consider serving smaller portions or using the leftovers in a meal tomorrow.
- Have a flexible routine. Both kids and adults benefit from eating on a consistent schedule. Sure, every day will be a little different, but having a flexible meal and snack schedule can help keep you and your child fueled and energized as you go throughout your day.
- Be prepared. Any parent will tell you how important it is to keep snacks on hand. No one likes dealing with a hangry kid (or a hangry adult for that matter)! For kids and adults, it can be helpful to keep food on hand for times when you’re busy and on-the-go. A few go-to options for our family include fruit, whole-grain cereal or crackers, sandwiches, and bars. We also each have our own water bottles that we take with us everywhere.
- Keep it simple. Meals don’t have to be fancy—especially when you’re pressed for time. At each meal, aim to include a fruit or veggie, some protein, and a quality carbohydrate. This could be as simple as a PB&J with veggie sticks or cheese and crackers with fruit. You can also try some of these quick and easy meal and snack ideas.
Military kids often have many unique experiences when their parents serve in the military. When you adopt a few simple healthy habits together, you can help set up your child for success as they grow. These strategies can also help keep both you and your child fueled to tackle the many challenges—and rewards—of military life.
.png)
