Family Meals and Children’s Diets- Healthy Progress?

If you are a parent of a school-aged child, you may be wondering are we, collectively as Americans, making any progress in improving family meals and children’s diets? The answer is both yes and no. New research published by the American Dietetic Association’s 2010 nationally representative survey of 1 ,193 pairs of parents and children ages 8-17 has looked at changes from 2003- 2010 and saw some positive changes. The amount of daily family meals eaten at home has increased, rising from 53% to 73%. This is good news, as previous research has shown meals eaten together at home are more nutrient dense and less in calories, fat, added sugar and sodium. They also promote stronger, healthier children and families. However, there are serious gaps in knowledge and behavior for most children and parents when it comes to healthy meals and snacks. The latest National Health and Nutrition Examination survey data still show the vast majority of children in this age group do not consume the recommended amounts of vegetables (90%), fruits (75%), dairy (50% boys, 90% girls), and whole grains (95%). When asked which food group they should eat the most servings from, less than 25% correctly identified grains, but 70% did know the least amount of food servings should come from fats and oils. Yet, 30% of children’s calories come from solid (unhealthy) fats and added sugars, such as sodas and sweet drinks, cakes, cookies, and fried foods (the U.S. Dietary Guideline’s goal is not more than 15%). Both children and parents believe it is important to eat healthy foods, and most think they are. Unfortunately, this current actual eating pattern negatively affects not only potential for healthy growth, but promotes excess weight gain, more risk for infection such as colds and flu due to decreased immune function, more absenteeism, and decreased academic performance. So why is there such a disconnect between parents and children believing they consume healthy diets and the reality of their actual intake? One major reason is that high calorie, less nutritious foods are more easily available and advertised, making them seem like the “normal standard,” and so easier to purchase and consume. This is especially true with children’s snacks. As new data show, children have increased snacking from once to twice a day, increased calories from 200 to 525, (largely from sugar and fat), and decreased vitamins and minerals in the past decade. Fortunately, the majority of parents and children both expressed the desire and value being healthy and want to learn to consume more nutritious foods. Youth and adults rate taste foremost in food selection, and then nutrition. Children and parents want to spend more quality time together, and these are all great opportunities to promote positive diet change. Here are some small steps to improve your family’s diet. Try a new one each week: • With spring here and summer approaching, consider planting a vegetable garden together and buying local, fresh fruit and vegetables at farmer’s markets. • Try a new fruit or vegetable each week. Encourage your child to help select, prepare and serve. Offering them as a snack often makes it easier for all to taste and accept. • When shopping, compare the Nutrition Facts labels and select foods that are lower in sodium, sugars, and fat. Look for 10% or more daily value of calcium, fiber or vitamins per serving. • Keep snack calories under 300 per serving and offer 2-3 food groups per snack. Low fat dairy (milk, yogurt, cheese) fruits, vegetables and whole grains are great choices. • Look for grains with whole grains listed as the first ingredient. • Offer water when your children are thirsty. • Check http://www.mypyramid.gov/ for more ideas, or contact Penn State Extension at http://www.extension.psu.edu/ for food and nutrition programs in your area.