Training Matters: Now is the time to start eating better

By Medicine Hat News on January 16, 2021.

With COVID-19 restrictions and the holidays, many of our regular routines and habits have been interrupted.

My boys (8 and 11) were used to having regular events planned in the evenings or weekends with hockey practices and games. We would plan meals ahead of time and pack healthy snacks because we knew we would be on the go. But being at home all the time recently has really changed their regular routines of eating.

Instead of having lunches and snacks packed in the morning, my boys randomly grab foods from the pantry or fridge or search for any leftover Christmas candy they can find throughout the day.

I am sure I am not the only parent who can’t wait to get back into a regular routine.

With the New Year and hopefully the return to school and sport (or some form of it) in the near future it is a great time to make some small changes to eating better.

Here are some simple ways to encourage healthy eating habits for kids.

Get back to regular meal routines and eat three meals per day.

Start the day with breakfast to ensure kids have energy for school, activities and sports. Over the holidays and with online learning, kids may be skipping this important meal. Keep it simple with whole grain toast, peanut butter and a sliced banana or whole grain cereal with fruit and low fat milk.

Pack or plan ahead for lunch. If your kids are at home they can warm up extra portions of leftover stews, chili or casserole from the night before. If they are heading back to school, get them involved with making lunches in the evening so they are ready to go in the morning.

Eat meals together. Role model healthy eating by letting your kids see you enjoying a variety to foods. Even though you may be home together all day, sitting down to eat supper can be a great time to connect and talk and laugh.

Include vegetables and fruit at every meal. Wash and peel or cut up vegetables and fruit and store in a container in the fridge. If they are easy to grab and eat the whole family will eat more.

Add frozen fruits to yogurt or blend in a smoothie. Serve vegetables at supper by steaming, stir frying or roasting. Use pureed pumpkin to make pancakes, muffins or soup which are all favorites in our house.

Drink water regularly. Fill water bottles at the beginning of the day to have on hand at home and when back to school. When kids are active they need additional water throughout the day to avoid dehydration. To add variety, kids can also add fruit like strawberry, orange or lemon slices to flavor water.

Have healthy snacks available. Over the holidays my boys enjoyed the baking and extra treats, but now that we are getting back into “regular life” they look for easy grab and eat snacks.

Keep foods on had such as apple slices and peanut butter, banana and yogurt, cheese string and whole grain crackers, whole grain muffin and orange, cucumber and carrots with hummus. Snacks are important for kids to give them extra energy to grow as well as be active.

Stay active. When my kids are bored they look to electronics and mindless snacking for entertainment. Encourage activity outside and enjoy the mild temperatures we are having this winter.

Try indoor activities such as yoga, dance parties or online exercise resources. When it is safe to return to group activities, encourage your kids to participate.

Sit down as a family to plan and discuss goals for the upcoming year. Set small goals that the whole family can get involved with and achieve. Small changes can lead to adopting life-long health habits. Happy 2021 to everyone!