Hey! Have you heard whether your kids’ schools will reopen this fall? In New York, they just announced that schools will reopen! That is really good news, for some. Some of you are a bit concerned about the diet habits that have been developed during school closure. There are 3 simple strategies you can follow to help support healthy eating for kids before schools reopen in the fall.
I know it can be bittersweet for you. Understandably so, you are still trying to decide whether to send your kids to schools or keep them at home to learn remotely. A lot has been demanded of you helping your children attend classes from home the past several months. Here is a high five to you!
Some of my followers told me their older children have gained 10 pounds or more. Parents feel stuck and do not know what to do. If that sounds familiar, read on.
Slow Down the Weight Gain
Relax. Pre-adolescents and adolescents continue to grow tall. The height growth will balance out the weight in the long term. Think in terms of slowing down the weight gain. Don’t preach or make them feel bad. No need to shame them. Guide them gently towards healthy eating habits instead. Remember, a robust metabolism is on their side!
Put yourself in their shoes. They lost their social structure of schools and friends. Add to it the worry of school grades, or finding their first job if they graduated in May. Over-eating is their way, one way, of coping with emotion. In a way, the pandemic can be more stressful to them than to us adults. Please consult your doctor or a registered dietitian, before considering a weight loss program for your children younger than 18.
Look at this example. Julie is 16 years old at 5′ 2″, and gained 10 pounds recently. Her weight went from 116 lb to 126 lb. Her BMI, Body Mass Index, increased from the 59th percentile of teens her age up to 76th percentile. A 76th percentile BMI means her weight status is higher than 76% of girls her age. Regardless, Julie is still considered within a healthy weight range, before and after!
Julie remained at 126 lb but she grew an inch and a half in height. Her new BMI percentile is now 67th, down from 76th, without losing a pound! Nothing to be worried about, to begin with!
Sleep supports Healthy Eating for Kids
Help your kids adjust to a regular sleep pattern that provides 8-10 hours of quality sleep. We all know kids rely on the Web to learn, to stay connected with friends, and to have fun. Encourage them to go to bed before 11 pm, without their phone or computer.
A regular sleep pattern has every bit to do with supporting healthy eating for kids before schools reopen. Our body hormones ebb and flow according to a circadian rhythm throughout the day. There are optimal times in a day to eat, to better absorb nutrients. Furthermore, late-night snacks usually are highly processed and high in sugar. In one study, those who ate after 11 pm gained 9 pounds more than those who did not.
In one study, those who ate after 11 pm gained 9 pounds more than those who did not. Click To TweetGetting enough sleep also helps them reduce their stress, which helps to tone down stress eating.
In addition, when they sleep in late, they skip breakfast. Think of missing 1/3 of the important nutrients in a day!
Most importantly, getting 8-10 hours of sleep supports our immune system. Going back to school with a strong immune system is more critical than ever!
It is not too early to help them adjust to a regular sleep routine now. so they are ready when school starts.
Healthy Snacks on Hand
Learning makes kids hungry. Our brain uses a lot of energy. You want to support their learning with nutritious snacks.
Have a variety of fiber-rich and protein-rich snacks on hand, that are not processed or sugary. Remind them where to find them. Buying nutritious snacks is one step. But it is not enough! Selling healthy choices to them is next! Say “we have hummus and celery in the fridge door here”. Offer an apple after they just finish a long Zoom lesson!
Place the bowl of apples and peaches right on the center of the kitchen counter, or right on the dinner table where homework is done. Experts say it takes 6 times for picky kids to try and accept a new food. Helping them “rediscover” the healthy snacks goes a long way to support healthy eating for kids before schools reopen, and beyond.
Here are a few examples of delicious low-sugar, nutritious snacks: Greek yogurt, hard-boiled eggs, edamame, make your own trail mix (see recipe below), roasted chickpeas, beef jerky.
Modeling Mindful Eating
Sometimes it is also about modeling healthy eating for the kids, too. If they watch you eating mindfully, chances are they may as well. Now, for a limited time, I am offering a mini video lesson on mindful eating, completely free to you. Click and claim your free download now, if you are interested to learn the techniques to avoid over-eating.
Build Your Own Trail Mix Recipe
Ingredients
- 1 cup chopped beef jerky
- 1/2 cup whole almonds
- 1/4 cup dried cranberries
- 1/4 cup sunflower seeds
Instructions
Mix all ingredients and Store in an airtight container.
Let me know what you think. Share this blog with a friend if you think they might like the information too. Are there other wellness concerns on your mind I can be of help? Message me on Facebook or leave me a comment below!
