Each year when Mother’s Day rolls around, we have an opportunity to be thankful for everything our moms taught us. It can also be a time to reflect on what they didn’t teach us and what we wish they had. But for those of us who are now moms, we may be finding that helping our children navigate food and nutrition is not as simple as it might appear.
[See: What 10 Nutritionists Learned About Cooking From Their Moms.]
We live in a “diet” culture full of crazy fads and misinformation, and our children are (or will be) bombarded with mixed messages from their peers and traditional and social media. I, for one, don’t want my granddaughter, who is only 13 months, to grow up demonizing any food group. I don’t want her to call foods “good” or “bad,” but rather to simply know what foods are better for her body. I hope she carries on the balance we practiced just the other day, when we shared a cup of vanilla ice cream after the park, but also ate veggies, pasta and fish (cut up in very small pieces of course!) for dinner.
I know I’m not alone in wanting children to develop healthy relationships with food, so, in honor of Mother’s Day, I asked my dietitian mom friends what advice they would like to pass on to their children. Here’s what they said:
1. Eat breakfast every day.
“This may seem like ‘old-school’ advice, but while raising three kids, I have always insisted on having breakfast daily — even a piece of fruit or yogurt. Now that my kids are a little older (in elementary and middle schools), they actually insist on having breakfast daily. It helps them concentrate when they are in school because their bellies aren’t rumbling and heads aren’t hurting from being hungry.”
— Toby Amidor , registered dietitian nutritionist, author of “The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day” and mom of one boy, age 14, and two girls, ages 9 and 11
2. Listen to your body.
“Pay attention to how what you are eating and how much you are eating affects you. Choose food based on its effect on your energy, not simply on the taste of the food. If you want to indulge, enjoy every bite and limit the portion so it doesn’t zap your energy and make you feel sluggish or guilty.”
— Tara (Gidus) Collingwood, registered dietitian nutritionist, sports dietitian, author of “Pregnancy Cooking & Nutrition for Dummies” and mom of four boys, ages 6, 8, 10 and 12
3. Know that beauty comes from within.
“One of the most important things you can do to feel and look your best is to eat a diet rich in foods that nourish your body, mind and features. Because of this, I am always touting the beauty benefits of salmon, yogurt, spinach and blueberries to my girls.”
— Lisa Drayer, registered dietitian nutritionist, author of “The Beauty Diet: Looking Great Has Never Been So Delicious” and mom of two girls, ages 3 and 6
4. Appreciate food’s power.
“Continue loving food for the energy, strength and pleasure it provides. There is so much fear of food and weight gain starting at young ages and I don’t want my daughters to fall victim to that. My girls know that protein makes them stronger, fruits and veggies give them energy to run around and play outside, and special treats taste delicious. I hope they maintain that balance of nutritious and delicious — with occasional treats — as they grow up.”
— Jessica Fishman Levinson, registered dietitian nutritionist, culinary expert, owner of Nutritioulicious and mom of twin girls, age 4
5. Honor your body.
“Be grateful for all your body does, and nourish it with good food. As my daughter gets deeper into her teen years, I see how pressures to look a certain way and to ‘diet,’ ‘detox’ or ‘cleanse’ have begun to impact her. If she can internalize this message [to honor her body], she’ll have a powerful weapon for life — the ability to deflect all the unhealthy messages she’s bound to confront.”
— Ellie Krieger, registered dietitian nutritionist, award-winning cookbook author, host of “Ellie’s Real Good Food” on public television and mom of one girl, age 13
[See: What to Say and Do If Your Daughter Thinks She’s Fat.]
6. Remember the ‘red, orange, green’ rule.
“I taught my kids this rule so they’ll be sure to focus on including one red, orange or green fruit or veggie that they enjoy at every meal. This way, they learn to concentrate on healthy foods that they like, rather than on foods to avoid. At the same time, they’re guaranteed fiber, vitamins, minerals and phytonutrients. They love adding broccoli to pasta, lettuce to sandwiches and bell peppers to omelets.”
— Tammy Lakatos Shames, registered dietitian nutritionist, co-owner of The Nutrition Twins, co-author of “The Nutrition Twins’ Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy, and Beauty” and mom of twin girls, age 9
7. Be curious.
“Always have a curious palate and be open to trying new foods and experiences.”
— Frances Largeman-Roth, registered dietitian nutritionist, author of “Eating in Color: Delicious, Healthy Recipes for You and Your Family,” host of “The Milk & Honey Kitchen with Frances” on YouTube and mom of one boy, age 4, and two girls, ages 22 months and 2
8. Trust your fullness cues.
“I want my kids to know that they are born with a beautiful skill to sense when they are full. That’s their bodies’ way of saying, ‘Thank you, that’s enough for now.'”
— Rebecca Scritchfield, registered dietitian nutritionist, host of the “Body Kindness” podcast and mom of two girls, ages 2 and 4
[See: Healthy Snacks for When You Feel Hangry.]
9. Don’t waste calories.
“If you’re going to eat a snack or dessert that you know doesn’t contribute to your nutrient intake or overall health, be sure to not waste calories on foods that you don’t really enjoy. Choose only your favorite foods or beverages in controlled portions and savor them. That not only helps reduce feelings of deprivation, but it also leaves plenty of room for foods from the basic food groups that nourish and energize you most.”
— Elisa Zied, registered dietitian nutritionist, author of “Feed Your Family Right!” and mom of two boys, ages 14 and 17
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9 Things Dietitians Tell Their Kids About Food originally appeared on usnews.com
