Actually, I’ve  come to realize that most of the time, children ARE little adults!  The more accurate statement may be:  ADULTS ARE BIG KIDS.  Health habits start when we are children.  Love of food, exercise, and fitness also begin early in life.  Sadly, damage to blood vessels that leads to heart disease and stroke; obesity that leads to arthritis and diabetes; and the DNA damage that leads to cancer later in life; all start in childhood.  One other striking memory I have from medical school is seeing atherosclerosis (hardening of the arteries) in the aorta (the main artery in the body) of an 18 year old.  (During the Korean War, the doctors who did autopsies on the young American men killed in action found hardening of the arteries in most of the young men—and they were usually under 20 years old.)  This injury did not magically start at the age of majority.  The important message is that damage to the body from poor nutrition can start at any age. 

I’m always grateful for humor in unexpected places.  I recently saw an article that discussed a  new trend. It seems that personal trainers and dieticians for children are becoming more popular. Ah, yes, how fondly I remember my childhood and think about how tough my personal trainer and dietician were on me and my brothers.  She would come in while we were trying to watch cartoons after school and force us to eat carrot sticks and fruit for snacks and make us go outside and play in the yard.  I remember her making us ride our bikes around the neighborhood and even run around the block.  Yep, she was tough.  She seemed to have eyes in the back of her head—watching what we ate and what we did.  We always finished our vegetables.  Whenever we said she was mean, she would always say she “got all A’s at Mean Mommy School.”  For most Americans, moms are still their childen’s personal trainers and dieticians

Unfortunately, it seems the cards are often stacked against parents’ efforts to keep kids healthy.  Fast food, processed food, and candy are heavily marketed to children.  Just watch the Nickelodeon cable channel or Saturday morning cartoons and see what kind of commercials they’re showing.  In between the toy commercials are advertisements for sugary junk and fast food.  Playgrounds at fast food restaurants, toys in kid’s meals, and colorful costume characters are geared to induce tantrums that bring you, your family, and your money into their establishments.  Unfortunately, kids’ menus at most restaurants are usually devoid of  nutritious choices..  Even restaurants with healthy menu choices for adults typically offer macaroni and cheese,  a hot dog with French fries, or chicken fingers with potato chips on their children’s menu.  Ketchup is often the closest thing to a vegetable on a kid’s plate at a restaurant.  School lunches may also be absent of any SuperFoods, and unfortunately,  many schools have had to cut physical education and often even recess in order to get through the mandated curriculum. 

The good news is that parents are still the most influential part of a child’s life.  I realize that keeping a child healthy can be tough.  If television, restaurants, and even school are working against your best efforts, it can be demoralizing.  The urge is to take the easy way out and give in to the onslaught.  Fight that urge.  Listen to your instincts.  Children need good nutrition just like adults.  To put it  simply, children need SuperFoods and exercise.

Getting SuperFoods to kids is not always simple, though.  I’d like to offer some basic ideas that can help get kids eating well:

1)    Think small:  Kids like “kid-sized” food.  Small pieces on small plates make kids feel the food was designed for them.  Make it mini.

2)    One new food at a time:  Introduce one new flavor at a time.  Try to expose your child to only one new fruit or vegetable each week.

3)    Make it fun:  Kids love to construct, deconstruct, dip, stack and wrap up their food… let them.  Fruit can be dipped in a flavored yogurt.  Vegetables can be dipped in hummus.  Let kids build their own mini sandwiches with whole grain bread or tortillas.

4)    Keep it interesting:  Mix up the presentation.  Kabobs can be made from fruits, vegetables, cheese, turkey, and even cooked beans.  Make a meal into a party.

5)    Be prepared:  Have cut fruits and vegetables ready for a quick snack.  Pack up the cut fruits and vegetables for an on-the-go snack or to complement a restaurant meal.  Soy milk, fruit juices, and yogurt drinks can be a great alternative to soda at a restaurant.

6)    Eat colors:  Make a point to encourage the various colors of the SuperFoods.  Make a plate of yellows, blues, reds, oranges, and greens.  It is easy with the superfoods.

7)    Involve your kids:  Take your kids to the grocery. Let them help choose healthy foods and produce, and encourage their natural curiosity to try new things.  Children are also more likely to try new foods if they were involved in making the meal—let them in the kitchen. 

8)    Don’t give up:  It can take time, up to 10 to 12 tastes may be necessary for kids to accept and enjoy new foods.         

9)    Be patient:  Don’t lose hope.  The effort is worth the result.

10)    Be a good role model:  Children will model the good nutrition and health habits of their parents.  Sharing healthy meals and snacks, family walks, bike rides, and swimming are great for bonding and encouraging fitness.