Studies continue to suggest that family dynamics have an impact on children's body weight, especially when it comes to certain parental strategies, according to research by the Academy of Nutrition and Dietetics. The group recently held its annual meeting in Nashville. Parenting strategies that can have an impact on children's body weight include restricting food intake, using food as a reward and having strict rules about exercise, as well as a parent's own eating pattern and family dynamics.
People often tell tales of how their dislike of asparagus or creamed spinach originated, many claiming they couldn't leave the dinner table until they finished their veggies. Yet, in order to get kids to eat right, some parents force their children to eat, which tends to decrease their liking of that food altogether.
What parents may think is a good strategy for getting children to eat nutrient-rich foods can often work against their greater goal. Labeling foods as "bad" or forbidding foods may only increase a child's desire for the food. Parents who tightly control their own eating -- "restrained" eaters -- may not notice they exert such excessive control over their children's food habits, which can lead to the risk of overweight children. And, using food as a reward, such as giving a child a cookie for completing his or her homework, can also lead to an increased desire or preference for that food. Forceful tactics for eating healthfully also apply to strict rules about exercise, often having the opposite effect: Children may end up exercising less.
Instead of using control, the Academy suggests trying to provide your child with healthy foods and a positive atmosphere for dining, and let the child select the foods and amounts. Remember, a child's appetite fluctuates during childhood, so once they communicate they are full, don't push kids to clean their plate. Encourage an active lifestyle, but let your child pick his or her preferred activity -- dancing, cycling, skateboarding, walking the dog, helping with lawn care and working in the family garden all count toward physical activity.
Finally, family dynamics can have a positive (or negative) effect on a child's weight. Try to cultivate a supportive environment. Through research findings, the family patterns most related to a healthy body weight include family closeness, a democratic-style of parenting, support and mind-stimulating activities in the home. Negative family patterns associated with overweight children include overprotectiveness or possessiveness and lack of parental support.
The bottom line? Aim for balance and openness around food and mealtimes. Include children in meal planning, shopping and preparation to encourage a healthy weight. To help your children maintain a healthy body weight, stay away from using food as a reward and don't forbid specific foods. Provide fair attitudes toward feeding and create a warm and open family environment at mealtimes.
Q and A
Q: I understand that it is healthier to get calcium from food rather than supplements. Does the calcium added to almond milk count as a food or a supplement? Is there any risk of getting too much in this form?
A: Food is preferred over supplements as the source of calcium, says Dr. Bess Dawson-Hughes, director of Tufts' Bone Metabolism Laboratory. She considers calcium added to foods as being of food origin, although technically, "a hybrid." The recommended daily calcium intake is 1,000 to 1,200 mg for adults. This includes calcium from natural foods, fortified foods and supplements. The total intake should not go much above the amount recommended, Dawson-Hughes says. It can be tricky to determine exactly how much calcium is found in products, such as almond milk, because the nutrition facts panel typically lists calcium content only as a percentage of the daily value. The DV for calcium is 1,000 mg. A typical one-cup serving of almond milk contains 20 to 45 percent of the DV, depending on the brand, which translates into 200 to 450 mg.
Information courtesy of the Tufts University Health & Nutrition Letter.
Recipe
Don't put away your grill yet. Here's a recipe for honey-chipotle pork and sweet potato kabobs, from the National Pork Board, that is low in fat and high in vitamin A.
HONEY-CHIPOTLE PORK & SWEET POTATO KABOBS
1 pound pork chops, about 1-inch thick, cut into 1-inch cubes
1 sweet potato (about 12 ounces), cut into 1-inch cubes
12 ounces small red or white potatoes, about 1-inch in diameter
Salt, to taste
1/2 cup barbecue sauce
1/2 cup honey
3 canned chipotle chiles in adobo sauce, minced
12 scallions, cut into 1-inch pieces
1/2 cup crumbled goat cheese
1 tablespoon chopped fresh cilantro
8 (12-inch) wood or bamboo skewers (pre-soaked in water)
Place sweet potatoes and red or white potatoes in a medium saucepan, cover with cold water by 1 inch and season water with salt. Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are cooked but still firm, 3 to 5 minutes. Drain and set aside to cool slightly. Meanwhile, in a small bowl, combine barbecue sauce, honey and chipotles. Divide mixture and half and set both batches aside. Thread pork, sweet potatoes, potatoes and scallions onto 8 skewers. Prepare a grill to medium-hot heat and thoroughly oil the grate. Cook 2 1/2 to 3 minutes on each side, brushing with one batch of sauce each time you turn, cooking until all 4 sides are browned and the internal temperature reaches 145 degrees. Transfer skewers to a plate and set aside to rest 3 minutes. Sprinkle skewers with cheese and cilantro. Serve with remaining sauce on the side. Serves 4 (serving size: 2 skewers).
Per serving: 530 calories, 83 g carbohydrate, 29 g protein, 10 g fat, 80 mg cholesterol, 6 g fiber, 560 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd.
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