For many of us across the United States, excessive heat has arrived, prompting us to retreat into whatever cool spaces we can find. With these rising temperatures and summer schedules, I find myself unmotivated to make dinner. But, who am I kidding? It’s not just the weather. Like many caregivers who have the responsibility of meal planning, I get tired of coming up with ideas and making them happen, especially on busy nights. When we are swimming or playing sports, my family gravitates toward a preference for salty options. Who doesn’t love chips and guacamole after a long day at sports field? And, why is it SO hard to stop eating chips after the first handful?
Benefits of Healthy Eating
Good nutrition habits give our bodies the fuel they need to learn, engage in physical activity, and be our best selves. According to the Centers for Disease Control and Prevention, healthy eating benefits:
- Skin, teeth and eyes
- Muscles
- Healthy weight
- Bones
- Brain development
- Healthy growth
- Immunity
- Digestive system function
- Energy level
- Sleep
How We Eat
Eating regularly, well-balanced meals and using portion control is key to healthy eating. A similar schedule each day (e.g., eating at the same time, in the same place) provides a pattern to our eating behaviors and teaches our bodies when to expect food. Sharing a meal with family and/or friends enhances social engagement, such as time to catch up on each other’s day, plans for the week, etc. Eating slowly and drinking water gives our bodies time to digest food and give feedback that we feel full. Reducing distractions (e.g., turning off screens, eating at a table instead of the couch, taking a break from working) is associated with healthier eating. Epidemiologic studies reveal that youth who spend more time on screens eat fewer fruits and vegetables and more snacks, drinks, and fast food with high calories and saturated fats.
What We Eat: Making Every Bite Count
Federal dietary guidelines describe well-balanced meals (check out the link for more specific information on what is considered “healthy”) to include a variety of fruits and veggies, whole grains, fat-free and low-fat dairy products, lean proteins, and healthy oils.
Eating a variety of options from each food group is important for several reasons. First, it makes meals more interesting. Second, it introduces variety to your palate, giving you more options to choose from. Third, eating an assortment of healthy foods gives your body the nutrients it needs to function at an optimal level and helps youth grow and supports their brain development.
In addition to what we eat, it is also important to consider what we drink. Guidelines encourage us to drink plenty of plain water. Aside from water, low fat milk is recommended for children, especially those ages 5 and under. Youth are encouraged to avoid sugary or caffeinated drinks. Drinks with added sugars (e.g., sodas, sports drinks, fruit drinks, lemonade, etc.) increase the risk of a host of concerns, including weight gain, cavities, heart disease, diabetes, and fatty liver disease. Sometimes families opt for sugar free drinks, thinking these are healthier options; however, the health risks of stevia or artificial sweeteners are not well understood in youth. In addition, caffeine in sodas, coffees, and energy drinks is addictive and increases the risk of disrupted sleep, irritability, nervousness, headaches, difficulty concentrating, and heart issues in youth.
To promote food and beverage choices that are both desirable and healthy, families can customize their eating plans to reflect their personal preferences, dietary restrictions, cultural traditions, and budgets (see tips below).
How Much We Eat
How much should we eat and drink? There is not an easy answer to this question as portion size and caloric/energy intake depends on age and other factors. Consult available evidence informed resources for more information on portion size and caloric/energy intake. The important “take away” is that portion size matters.
Key recommendations for youth ages 2 and up include:
- Limit added sugars to less than 10% of calories per day
- Limit saturated fat to less than 10% of calories per day
- Limit sodium intake to less than 2300mg per day
Back to the “all you can eat” bowl of chips to go with my guacamole after a day outside. Many chips are fried in oil and heavily salted, meaning they are high in refined carbohydrates, sodium, and fat. Once you eat one, it can be difficult to stop because the combination of salt and fat (or, if you have a sweet tooth, sugar and fat) leads to brain chemistry changes that make us want more. A “never ending” bowl of chips, while appealing in the moment, exceeds the recommended sodium intake and defies portion control, which is why it is important to be mindful of how much we are eating (see tips below).
The recommendation for daily plain water intake is 8 oz per year of age, up to 64 oz. However, many youths simply do not drink enough water, with the average water intake of 23 oz/day. Kids often opt for sports drinks, and I have had many discussions (aka arguments) with my boys about this. These drinks are readily available at sporting events, in school vending machines, and convenience stores. The marketing campaigns using professional athletes erroneously lead us to believe they are essential to healthy living, when in fact, the American Academy of Pediatrics recommends that sports drinks be reserved for cases of dehydration following illness or multiple hours of play in extreme heat and/or humidity. As temperatures soar this summer, staying hydrated with plain water is essential!
How Can You Manage Healthy Eating in Your Family?
It’s not easy to change our eating behaviors, especially when unhealthy foods are everywhere – in our social media feeds, commercials, convenient drive-thrus, and on our minds. But, now that you are a little more familiar with what we know about nutrition in youth, I encourage you to consider: What changes could you make regarding eating behaviors to promote your family’s health and well-being? Which changes might be easier versus harder? Is there one that you could start with?
Tips for Healthy Nutrition
- Sit down with your family and ask about their preferences for nutritious foods (e.g., fruits and veggies, lean proteins, nuts, and whole grains). Consult the US Department of Agriculture (USDA) resources for families for more information about nutritious foods.
- Have a plan for healthy meal choices and shopping. For example, make a list before you go food shopping. Refrain from shopping while hungry. The USDA has resources for families in English and Spanish, including apps to help budget, try new recipes, plan meals, and shop. Your family’s meal plan can be personalized to preferences (e.g., vegan or vegetarian), dietary restrictions (e.g., gluten, dairy), cultural traditions, and budgets.
- Consider meal prep on the weekends or days with a lighter schedule so that you have healthy meals available on busy days.
- Establish patterns to your eating behaviors. For example, try to eat at a similar time each day. When possible, set aside 20-30 minutes to eat with your family, and use this time to check in with your family. Meals can be a good time to have eye contact conversations and establish meal habits in your children that promote social engagement.
- Reduce distractions, such as turning off screens, and eat at a table or kitchen bar.
- Monitor your portions. Place food on plates before you sit down. Stick to fruits and veggies, lean proteins, and whole grains. Moderate sugary, high fat, and salty foods (e.g., desserts, chips). Consult resources for assistance with recommended portions.
- Drink plenty of plain water. Pack a water bottle for your day (car, school/work, etc.) and keep track of how many times you fill it. Limit sports drinks to excessive sports play and illness. For more information, consult the Healthy Beverage Quick Help Guide.
- Plan ahead for sporting events (e.g., games, practices) by packing plenty of cold water and healthy snacks, such as fruit and whole grain granola bars. This will help you avoid the temptation of stopping at a drive-thru or convenience store. This will also benefit your budget!
- Consider packing a lunch to avoid last minute unhealthy choices at school or work. If your child gets lunch at school, talk with your child about healthy options.
- Encourage other health behaviors in domains that are related to nutrition, such as sleep and physical activity. For example, go to bed at the same time each night, walk the dog, play catch, etc. Be engaged with your kids in these activities.
- If your child is a picky eater, you may consider consulting with your child’s primary care or behavioral health care provider (e.g., psychologist, counselor, psychiatrist, social worker) for support.
- If you are concerned about an eating disorder or weight management, contact your child’s primary care or behavioral health care provider (e.g., psychologist, counselor, psychiatrist, social worker).
For more helpful practices and tips on Health Behaviors and other practices, check out PracticeWise’s Practitioner Guides available for purchase.
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About the Author
Janelle Wagner Ph.D., serves on the Professional Development Team as an Associate Trainer and Consultant for PracticeWise. Learn more about Dr. Wagner on the PracticeWise team page.
