Sacramento Head Start Alumni Association

Tips for raising a healthy eater

Dec 29, 2001

Serving over-sized portions, just like tightly policing what children eat, can hinder a child's ability to develop healthy eating habits, said CNRC behavioral nutrition scientist, Dr. Jennifer Fisher. To help kids avoid developing portion distortion, she offers parents these tips:

Encourage portion-wise table manners:

Be a role model for your child. Make sure your own portions aren't too hefty.
Resign from the "clean plate" club. Allow children to stop eating when they are no longer hungry.
Allow children to serve themselves whenever possible. Encourage small "first portions," reassuring children that they can have "seconds" if still hungry.
Encourage children to eat slowly and take "small bites."

Dodge dining-out downfalls:

Limit eating out to one to two times a week.
Avoid the "super-size" syndrome. Keep fast-food orders "regular" or "small," suggesting a healthy dessert like low-fat ice cream or frozen yogurt to those whose hunger persists. Also downsize take-out and snack-food purchases.
Go family-style. When dining out or ordering take-out, buy just one or two entrees to be placed in the center of the table for sharing. Round out meals with extra vegetables and salads.
Opt for learning opportunities:

Take time during shopping excursions to teach older children how to interpret portion-size information on food labels.
Insist that snacks be eaten from a small plate or bowl. Outlaw eating any food directly from the original box, bag or carton.
Encourage family member to use the Food Guide Pyramid and visual cues to guide their food choices and portion sizes.