Nutrition during the first 1,000 days of life — when the baby is in the mother’s womb through his or her second birthday — sets the stage for all the years and decades ahead. Historically, the focus has been on providing adequate nutrients and calories to give the baby the best opportunity for health, growth and brain development.
Researchers now know that early nutrition affects the way in which a child’s genes behave and also plays a role in the development of obesity, heart disease, type 2 diabetes, allergies, some types of cancers, and more. Furthermore, nutrition during these earliest days impact dietary habits, which in turn affects the child’s risk of chronic disease for years down the line. The foods we feed our young children greatly influence what they will eat later in life. What’s more, according to research, by age 2 a child’s body mass index can predict his or her risk of future overweight and obesity. Understandably, researchers and healthcare professionals also place importance on avoiding excess calories during the first 1,000 days of life.
What you as a parent can do: breastfeed when possible. Be responsive to your child’s hunger cues; in other words, it’s better to pour out some bottled breast milk or formula than to encourage overeating, don’t push food on children. Model good eating behaviors. Don’t use food to lull your children to sleep or entertain them, offer fruits and vegetables often. Limit sweets and sweetened beverages. Here’s the bottom line: what and how we feed our infants and toddlers sets the stage for their future eating habits and health. That said, remember, it’s never to late to make changes.
Tips for building a healthy meal:
Make half your plate veggies and fruits. Eat a variety; add lean protein. Great options are lean beef, chicken, pork, turkey, beans, or tofu. Try eating fish twice a week. Include whole grains — make at least half your grains whole grains. Look for whole grains on packaging. Don’t forget the dairy. If you don’t drink milk, try a milk alternative, such as soy milk or almond milk. Avoid extra fat. Limit high fat sauces and gravies added to foods; instead, try herbs and other seasonings. Take your time savor your food and eat slowly. Use a smaller plate — this will aid portion control, helping you feel satisfied, not stuffed. Take control of your food. Eat at home more often — you can control how you prepare foods. Try new foods. New recipes can make healthy meals fun! Satisfy your sweet tooth in a healthy way. Try baked apples with cinnamon or a yogurt parfait topped with fruit.
For more information on preventing obesity in children contact Lethia Lee at Sampson County Cooperative Extension at 910-592-7161 or [email protected]