Inverview with Robin

Modern Menus asks Robin Brett Wechsler, Modern Menus Staff Nutritionist, a few questions about kids’ nutrition.


Q:  How important is it that children eat a well balanced diet right from the start?

A:  Once kids are past baby food and eating solids, they should follow the same basic principles of a healthy diet that adults do. That means eating a variety of foods from the major food groups (protein, fat, and carbohydrate), to make sure their bodies get all the vitamins and minerals they need to work properly, grow, and repair themselves. (Note, however, until they are two years old, children should be drinking full-fat milk for brain development.)

The earlier parents teach their children to eat well, the more likely they will form a life-long habit of leading a healthful lifestyle. What’s scary is that disorders such as obesity and coronary heart disease that are associated with aging are appearing early in childhood. It’s therefore incredibly important to take steps now to prevent that from happening to your child.

Incidentally, it’s never too early to improve eating habits. For women who are pregnant, everything you eat and drink becomes the source of nourishment for your developing baby. Do not wait until the baby is born to start eating healthfully.


Q: How much influence do parents really have over kids’ diets?

A:  Parents may not always feel like it but they are indeed the primary role models for their children. Children look to their parents for guidance and will learn what and how to eat by watching their parents eat. As a result, parents should offer children all different kinds of foods to try and keep negative opinions about foods they don’t care for in check.


Q:  Parents find toddlers and preschoolers to be very picky eaters. Should children clean their plate or just eat what they want?

A:  Is your child's diet - or lack of eating - about to drive you berserk? Having a picky eater can be quite worrisome for parents. Fortunately, these kids can still get the nutrients they need.

To reduce frustration, try to figure out why they’re behaving that way. Young children are good at knowing when they’re hungry or full. Follow their cues and offer several different types of nutritious food at every meal and snack. As long as parents continue to offer healthful foods, a child will eat what he or she needs. Also, as kids get older, try limiting juice, which provides unnecessary calories and can fill up their small tummies quickly. Keep in mind, too, that toddlers are learning to exert their independence, so mealtimes can easily become a battle. Avoid this by serving small portions so children can finish what’s on their plate and ask for more. And remember, there’s nothing wrong with having dinner foods at breakfast and breakfast foods at dinnertime, as long as the food offered is healthy.

Lastly, do not force children to finish their food. Threats and punishment reinforce the power struggle and create a negative association with eating. Stay calm and talk about the food’s color, shape, size, smell, and taste to get them more interested. Over the course of a week, most children get the nutrients they need. If your child is not energetic or growing, talk to a doctor.

Q:  As children get older, how can parents help them make positive choices when away from home - such as during school lunch, at friends’ homes, and at sleep-away camps?

A:  Parents can only control what their kids eat so much. The best thing to do when kids are away at school or at a friend’s home, for example, is to reinforce smart eating habits at home, or when you go out together as a family. Be sure to explain the reasons behind healthful food choices, and get them excited about eating well. Involving them as much as possible in food preparation can also help.


Q:  Many parents today worry about obesity in children. Is this a real concern and what can parents do to help their child avoid potential health risks?

A:  A child is obese if his or her weight is more than 20% of the ideal weight for a boy or girl at his or her age and height. Unfortunately, far too many American children fall into this category. During 1971-74, about 5% of children aged two to 19 years were obese. By 1999-2002, nearly 15% of U.S. children were considered obese.

Parents should take this as a huge warning; being obese increases a child's risk for some serious medical problems, including diabetes, heart disease, early puberty, sleep disorders, bone conditions, and psychological problems like poor self esteem and depression.

The good news is parents can encourage children to eat well and get plenty of exercise and sleep. Limit "plugged in" time - to the TV, computer, ipod, video games, etc. Any device that limits a child’s ability to be physically active, even a phone, takes away from the time a child could be outside riding a bike, playing ball, or jumping rope.

Eating well and being active not only reduces the risk of long-term disease, it helps kids feel better, grow, develop, and succeed in school. Finally, be sure to take your child to regularly scheduled well-child doctor visits and heed your doctor’s advice regarding your child’s weight.


Q:  Everyone knows to watch sugar intake, but isn’t it OK to give children a treat once in a while? How much is too much?

A:  It’s not hard to see why kids (or adults!) are so addicted to the sweet taste of sugar; even babies are born with a liking for it. Nevertheless, it’s good to be concerned about sugar in kids’ diet because chances are they’re eating more than you think. That’s because added sugar appears in lots of supposedly healthful foods like yogurt, oatmeal, salad dressing, and peanut butter. What’s more, kids, unfortunately, aren’t eating enough of foods that contain naturally occurring sugars (fruits, starchy vegetables like corn, and milk), but instead are eating way too much of the troublesome kind, hidden in processed foods, in addition to those that are more obvious like cookies and candy.

The key is to make healthful choices more appealing to kids, as well as easily available to them. Ditch soda altogether, which offers no nutrients whatsoever but plenty of calories. And watch for ingredients on food labels like fructose, dextrose, and corn syrup. They should be low on the list or better yet, not there at all.

That said, let your kids enjoy a treat, of a reasonable portion size, once in a while. One a day is a good rule of thumb, and let them pick it out.


Q:  With families so busy today, what can parents do to ensure they make a positive difference with their kids when it comes to food and eating habits?

A:  Sitting down at the table together is among the best ways for families to connect. By providing a relaxed and stable environment, parents have the opportunity both to talk to and listen to their kids. Family meals also foster harmony and trust, and help build skills, such as patience, expression of thought, and meaningful communication.

In addition, family meals offer the chance to introduce your child to new foods and establish a lifelong pattern of healthful eating. It’s been shown that families who eat together tend to consume more fruits and vegetables, and fewer fried foods, soft drinks, and foods with trans fats (such as doughnuts and processed cookies and cakes). Kids of these families are also less likely to be overweight than other children, which, as noted, is a serious concern since extra weight puts them at higher risk for health conditions later in life, including heart disease and diabetes ? as well as emotional problems.

Note that any time you can eat together counts as a family meal, whether the food is takeout or home-cooked, breakfast or dinner. The important thing is to pick a time when everyone can be there.


Have questions for Robin?  Just Ask the Nutritionist.