Raising Healthy Eaters in
a Junk
Food Culture
My son is now 21 years old, but I still remember his transition from a veggie-loving toddler to a veggie hating “big boy.” Because we always ate plenty of vegetables at home, I believe the reason for this change rests largely with his peers. Until circumstances forced my return to work—and his introduction to daycare—he was happy to eat any and all vegetables. And then he discovered something… vegetables were suddenly “yucky.” Or so he said.
Parents of young children today face perhaps greater challenges than I did years ago. With time always at a premium, the food processing industry has responded to our universal busyness by manufacturing an increasing array of products designed to replace simple home cooked meals. While some of us stubbornly hang on to our paring knives and sauté pans, in many cases, a lack of time leads to an increased use of processed foods. Naturally, this also increases the consumption of unwanted ingredients, including artificial flavors, trans-fats, and sugars that are often “hidden” in processed foods, whether or not they actually taste sweet.
To make matters more difficult, we are bombarded daily with advertisements for fast foods and junk foods. Those who watch early-morning network television have seen ads extolling the benefit of a meal-replacement “diet” shake that promises healthy nutrition, but actually contains almost as much sugar (35 grams per serving) as a 12-ounce Coca-Cola (39 grams). In other commercials the hidden message is that beneficial foods cannot possibly taste good—unless they claim the food tastes great in spite of being healthy—in which case it is probably processed and likely to be not healthy at all. In addition, many news reports about nutrition contain conflicting information. No wonder people are confused, especially if they are not acquainted with the concept of biochemical individuality!
All nutrition-conscious parents encounter the challenge of teaching their children to appreciate whole fruits, vegetables, and grains. Some people assume that young children simply won’t eat healthy food and, therefore, let the kids have whatever they want, so that they will “at least eat something.” But growing bodies need a balance of nutrients, not just the combination of meat, white bread, sugar and French fries that so many children are allowed to eat. Fresh fruits and vegetables—at least five servings a day—are important, as are whole grains, protein foods, and a source of calcium. Children, as do adults, need the fiber found in whole foods. They do not need lots of sugar in any form (including fruit juice), nor do they need refined grain products.
That people today generally eat too much sugar is not controversial, but the effect of sugar intake on behavior—especially that of children—is still subject to debate. Although some research failed to find a link between sugar and hyperactive behavior, pediatrician Dr. Alan Greene states that research also exists which supports the observations of many parents and educators. When the level of blood glucose falls, adrenaline is released—a well-known reaction associated with hypoglycemia. A 1996 report in the Journal of Pediatrics discusses research by William Tamborlane, M.D., of Yale University, who found that in children, this release of adrenaline occurs at higher levels of blood glucose than in adults—levels that are not generally considered hypoglycemic. Dr. Tamborlane believes that the culprits in this situation are highly refined starches and sugars that cause blood sugar to fluctuate rapidly. A diet consisting of fresh, whole foods naturally promotes balanced blood sugar levels. Children can learn to like these foods.
How should the process of education begin? Once a palate is accustomed to the intense flavors of processed foods, simple fare may taste bland or perhaps—in the case of vegetables—even bitter. Naturally, coercion is not recommended, but there are a number of positive ways to promote a whole foods diet. According to Dr. Greene, breastfeeding— almost always the best choice for many reasons—may be the ideal first step toward introducing a wide range of foods. Usually babies are reluctant to try new flavors, especially if they have been fed only formula, which always tastes the same. Since the flavor of breast milk varies with the mother’s diet, nursing babies have a head start in learning to like new tastes.
CCNH faculty member Antoinette Percy-Laurry M.S.P.H., N.D., has a nine-year-old daughter and two-year-old son. On teaching healthy eating, she said, “With my first child, I introduced vegetables in her diet first. I bought the prepared baby-food and fresh vegetables. When I bought them fresh, I would cook them, mash them (almost puree) and give them to her. I never seasoned them. I would also have my own serving to eat while I fed her so I could show her how much I enjoyed them.
“It is good to introduce the bland foods before fruits since fruits are on the sweet side, and children will develop a taste for sweet things. It will be harder to then introduce something that is bland or not seasoned, as most fresh vegetables are. If I introduced a new nutritious food item at mealtime and she did not like it, I would continue to serve it for a while to see if she would eventually like it. Most of the time, it worked.”
As children grow, parents can model the type of behavior they hope to see. Angela Vail, D.C., parent and CCNH faculty member, says, “If you’re eating it, in general, they pick up on what you do, so let them copy you!”
In fact, older children can be great models for their younger siblings, as Antoinette discovered. “Now that I have a second child,” she said, “I noticed that my daughter has been a huge influence. I use her to show my son that she enjoys eating nutritious foods. She speaks about her enjoyment when she eats and he watches her and participates.”
Slightly older children are interested in what makes them healthy. “You can talk about how much their body will like them for eating the good things that keep them that way and give them energy for playing more fun games,” said Angela.
While the environment at home is crucial, foods that children encounter at school are also important—whether the influence is positive or negative. Any encouragement a parent can give teachers and schools to provide nutrition information and better food choices will help many children. School lunches that are poorly planned and prepared— especially when it comes to fruits and vegetables—can turn kids off from these foods for years, but the opposite is true as well. Furthermore, when children receive nutrition education starting at an early age, they are more likely to continue making healthier choices as they grow up.
As children mature, their focus turns to such issues as appearance and athletics. However, the typical diet of teenagers leaves them vulnerable to deficiencies of calcium and iron, which, in turn, have direct effects on personal appearance as well as performance at school and in sports. Evidence suggests that during adolescence, physical strength correlates with calcium intake. In addition, a lack of iron negatively impacts memory and learning ability.
Although teenagers may roll their eyes and look bored in response to warnings about future problems, they are far more likely to heed information that points out the short-term consequences of poor nutrition. If it concerns their immediate sphere of interest, such as physical appearance, popularity, athletic performance, or grades, they may be especially attentive. One way to do this is to make the connection between getting plenty of calcium and growing taller. Another is to relate iron consumption to better test scores and less fatigue after a late night. Since body image is important to most teenagers, even words about long-term consequences of poor nutrition may have an impact if couched in these terms.
As Weston Price, D.D.S., demonstrated in his book Nutrition and Physical Degeneration, the consequences of poor nutrition are not confined to the individual, but are evident through succeeding generations. Although many of us today are nutritionally aware, many others in our society do not yet understand the significance of eating well. Teaching your own children and other young people about the vital importance of sound nutrition, helping them gain the knowledge and develop the skills that will help them choose wisely, is a high calling indeed.
REFERENCES:
Krista Leamon, N.D.
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