A recent medical study recommends giving statins to children who have high levels of cholesterol to lower these levels and possibly prevent future disease. Since not enough is known today about the long-term effectiveness or side effects of statin medications in children, most pediatricians still advocate fostering healthy behavior first.

By teaching your children to eat healthy foods, get a good night’s sleep and exercise regularly, you are providing some of the best medicine for disease prevention they’ll ever need. Here are some guidelines to use:

1. Stock up on healthy foods. Children will eat mostly what is available at home. That is why it is important to control the foods that you serve for meals and have on hand for snacks.
   • Serve fruit and vegetables at both dinner and snack time. Avoid processed and prepackaged foods that are high in fat and sugar.
   • Try dipping. Many children enjoy dipping their food. Try dipping fruits, vegetables and meats that your children might not normally eat in a healthy sauce.
   • Stay well hydrated, many people mistake thirst for hunger. Teach your children to drink to prevent thirst, not in response to it. Limit sugary drinks, such as soda
     and fruit-flavored drinks.
   • Do not use dessert as a part of every dinner. Desserts should be a special item.
2. Don’t use food for rewards or punishment. Discipline should be kept separate from food. Do not reward bad behavior with bribes or promises of food and do not punish poor behavior by withdrawal of food. This can lead children to have a skewed view of mealtime.
3. Don’t force a clean plate. It is important for children to learn to listen to their bodies and recognize when they are full. This also helps limit overeating and overindulging.
4. Involve children in meal planning. Most kids will enjoy deciding what to make for meals. Include them in making choices and planning a balanced meal. At the store, teach kids to read food labels to begin understanding what to look for. In the kitchen, select age-appropriate tasks so your child can play a part without getting injured. School lunches can also be a learning experience for kids. If you can get them thinking about what they eat for lunch, you might be able to help them make positive food decisions in the future.
5. Limit fast food. Fast food has high levels of fat, sugar and salt along with lower fiber, which causes children to eat more because they do not feel full. Large portion sizes served in fast food restaurants also contribute to overeating and obesity. However, many fast food restaurants have started serving healthier options for children. Instead of fries choose apple dippers, applesauce, yogurt or a fruit cup. Choose grilled chicken options or a salad instead of a hamburger. It is also important to drink water or milk as an alternative for soda.
6. Keep kids active. Encourage kids to participate in sports or other physical activities, and limit time in front of the television and computer. This can be a great opportunity for you to bond with your kids, so get active with them.
7. Teach good sleep habits. Sleep is very important to your child’s well being. Children’s immune systems are stronger so their bodies can fight off more illnesses when they are getting the proper amount of sleep. Most sleep requirements fall within a predictable range of hours:

Newborns require about 15 to 18 hours; infants three to 11 months need about 14 to 15 hours; toddlers require about 12 to 14 hours; pre-schoolers should get 11 to 13 hours; school-age children up to age 11 need about 10 to 11 hours of sleep; ‘tweens and teens about 8 to 9 hours; and college-age students should get 7 to 8 hours. These totals include naptime for children up to age 5.

Every child has unique sleep needs, and there is no rule that fits every child, so monitor yours to find out at what amount of sleep your child functions best. Also, establishing regular bedtime routines, creating a comfortable bedroom environment, and adhering to appropriate bedtime and wake times can help your child get better sleep.

When it comes to your child’s health, a quick fix is not the answer. Staying healthy takes hard work and practice. Part of your responsibility as a parent is to teach your children how to live healthy lives. The best time to start is when they are very young, before unhealthy choices become lifelong bad habits.

MCG Health, Inc. (d/b/a MCGHealth) is a not-for-profit corporation operating the MCGHealth Medical Center, MCGHealth Children’s Medical Center, the Georgia Radiation Therapy Center, and related outpatient facilities and services throughout the state.  For more information, please visit mcghealth.org.