如何與孩子談論良好的飲食習慣

如何與孩子談論良好的飲食習慣

Parents should model healthy eating behaviors for their kids and let them quit eating when they're full.

父母應該為孩子樹立健康的飲食習慣，讓他們在吃飽的時候停止進食。

Eat dessert. Get a toy. Go out and play. Or just excuse yourself and get away from these horrific adults talking about their boring jobs.

吃甜點。買個玩具。出去玩。或者干脆找個借口，遠離這些可怕的成年人談論他們無聊的工作。

Bribing kids to finish all of their lima beans and broccoli is a parenting way with deep roots.

賄賂孩子吃完他們所有的青豆和西蘭花是一種根深蒂固的教育方式。

What many don't know, though, is that a growing body of scientific evidence has suggestedtactics like that one are counterproductive and could potentially lead to childhood obesity.

然而，許多人不知道的是，越來越多的科學證據(jù)表明，這樣的策略會適得其反，可能會導致兒童肥胖。

Don't tell your kids to eat more than they really need

不要告訴你的孩子吃得比他們真正需要的多

There's growing science around allowing children to self-regulate their appetites to prevent reducing obesity in children.

越來越多的科學研究表明，允許兒童自我調(diào)節(jié)食欲可以防止兒童肥胖。

It comes down to this: "Don't make (your kids) eat when they don't want to," Wood said.

伍德說:“當(你的孩子)不想吃東西的時候，就不要讓他們吃。”

There's been an "explosion of research" in recent years supporting the scientific consensus that how children eat is very important to their health, she added.

她補充說，近年來，“大量的研究”支持了這樣的科學共識，即兒童的飲食方式對他們的健康非常重要。

Children between ages 2 and 5 often become pickyabout the foods they eat, developing an urge to show control over their bodies and their surroundings.

2到5歲的孩子通常會對他們所吃的食物挑食，發(fā)展出一種對自己的身體和環(huán)境表現(xiàn)出控制力的沖動。

But in trying to coerce kids into eating healthy foods such as whole grains or vegetables, parents could inadvertently make their children overeat.

但在試圖強迫孩子吃健康食品，如全谷物或蔬菜時，父母可能會無意中讓孩子吃得過多。

Five habits to embrace

要養(yǎng)成的五個習慣

It's important to limit sugar and salt, according to HealthyChildren.org, the parenting site of the American Academy of Pediatrics. Of course kids love sugary treats such as cookies or soda. They taste great, but these don't provide a lot of nutritional value.

根據(jù)美國兒科學會育兒網(wǎng)站HealthyChildren.org的說法，限制糖和鹽是很重要的。當然，孩子們喜歡甜食，比如餅干或蘇打水。它們味道很好，但沒有提供很多營養(yǎng)價值。

Be responsive to kids' appetite cues: Children are born with built-in biological processes that enable them to know when they're full. Rather than fight against nature, create a structured environment that enables kids to learn to trust their own bodies.

對孩子們的食欲反應靈敏：孩子們天生就有內(nèi)在的生理過程，使他們能夠知道自己什么時候吃飽了。與其與自然作斗爭，不如創(chuàng)造一個有條理的環(huán)境，讓孩子們學會信任自己的身體。

Eat at consistent times: Set boundaries around food. And if your kids do become overweight or obese, it's best not to single them out for a special diet, the researchers argued. Healthy eating means every person in the family participates.

定時進食:對食物設定界限。研究人員認為，如果你的孩子確實超重或肥胖，最好不要把他們單獨挑出來進行特殊的飲食。健康飲食意味著每個家庭成員都要參與其中。

Incorporate healthy foods into things they already like: You can pair healthy foods with more delectable ones. If your kids like ranch dressing, for instance, roll with that. Give them carrots and celery and broccoli to dip in the dressing to make the healthy stuff go down easier.

在他們已經(jīng)喜歡的食物中加入健康的食物:你可以把健康的食物和更美味的食物搭配在一起。比如，如果你的孩子喜歡牧場醬，那就用它來卷(食物)吧。給他們胡蘿卜、芹菜和花椰菜蘸醬，更容易吃下去健康的東西。

Model right eating behaviors: Make sure to "enthusiastically enjoy" those foods as you eat them.

樹立正確的飲食習慣:確保在你吃這些食物的時候“熱情地享受”它們。

Serve healthy food consistently: Kids with a sweet tooth might not gravitate toward vegetables, but you can nudge them along first by serving healthy foods without expectation that kids have to eat them.

堅持提供健康的食物:愛吃甜食的孩子可能不喜歡吃蔬菜，但是你可以先給孩子們提供健康的食物，不要指望他們一定要吃。

Along with eating healthy foods, the AHA's dietary recommendations also suggest being physically active for at least 60 minutes per day.

除了吃健康的食物，美國心臟協(xié)會的飲食建議還建議每天至少運動60分鐘。