"Clean Your Plate" Is Not Always The Way To Go For Healthy Kids

 According to obesity researchers, the obesity rate in the United States has more than doubled in preschoolers and teens, and more than tripled in ages 6 to 11, in the past 30 years. Obese children are at greater risk of developing health problems such as diabetes and heart disease, and often carry these problems into adulthood.

So how do parents help children and the whole family eat healthy food, whether at home or on the go?

"Speak to your pediatrician, family doctor, or dietitian to set the healthiest weight goals for the whole family, then develop a plan to address the problem," said nutritionist Jennifer Bland-Campbell.

She offers these tips to help parents help their families eat healthy food:

Eat at least one meal together daily, at regular intervals to discourage snacking.

Prepare healthy dishes for the whole family, not just special foods for an overweight child.

Do not use food as a reward, comfort, or punishment.

Watch the parts. "Clean your plate" isn't always the way to go.

Eat slowly. It takes approximately 20 minutes for the brain to register that the body is full.

Encourage consumption of water, skim or 1% milk in place of high-calorie sugary drinks.

Getting kids to eat at least five servings of vegetables and fruits a day isn't going to be easy, but focus on colors to make it more fun. Visit www.5aday.org for more tips.

Use dressings, mayonnaise, and low-fat or fat-free dairy products at home as you would the full-fat versions. The kids will take your hints. Order the same items on the side when eating out.

Go up the stairs. When you go shopping, park away from the store and walk.

Limit TV time, video games, or computer time.

Swap mayonnaise and cheese on burgers or sandwiches with ketchup, mustard, or barbecue sauce.

Stick to baked, grilled, steamed, or boiled items, not fried.

Ask for nutritional information when dining out.

Look beyond the kids' menu, which is often limited to fried foods, 6; Foods rich in fat and calories. Split the income of a healthier adult between two children.

Ask for a bowl to go and put some food in it before you eat.

Ask that bread, drinks, and tortilla chips be served with the meal, not before.

“Parents can help their children reach their wellness goals by first making healthy changes at home and then teaching them what to do outside the home,” Bland Campbell said. "Healthy eating doesn't happen overnight, but children follow their parents' instructions and will learn behaviors over time."

Bland Campbell is a registered dietitian with ARAMARK, a company that operates food service programs at businesses, universities, hospitals, and nearly 4,000 schools across the country.

Research on the dietary preferences of Americans outside the home can be found at ARAMARK's website at www.diningstyle.com. There, parents can find their own eating style and get advice from nutritionists on more ways to eat better.