I
have read conflicting reports. Should I refuse to allow my little
boy to eat between meals? Research
over the past decade has shown that snacking is a very healthy
way to eat. In most societies, people eat six meals a day. First,
they eat breakfast, and then they eat a little midmorning snack
before lunch. Between lunch and dinner they have a light snack
which is called "tea" in Great Britain. Finally, they
have a light, late-night snack.
In America, we
tend to eat just three large meals a day, each one of which seems
especially designed to make us tired and physically uncomfortable.
Think of the example
of animals in the zoo versus those in the wild. In the zoo, animals
are fed twice a day at regular hours and are not allowed much
exercise. Obesity is a constant concern. In the wild, animals
graze and eat often throughout the day. They get plenty of vigorous
exercise. You rarely find animals in their natural habitat with
weight problems.
Like so many nutritionists,
I believe we should eat six small meals a day. The term that's
been coined for this kind of diet is "grazing". Like
animals in the field, we should eat a little bit of the right
foods whenever we're hungry. It's by far the healthiest way to
keep our body's fuel level constant. Children should be allowed
snacks all day long but they should be healthy snacks. Candies
and pastries are out because they allow blood sugar levels to
bounce up and down. These foods just slow children and make them
cranky.
Snacks should be
simple. Cut up fruits and vegetables. Make healthy dips. My daughter
is often perfectly content with a small bunch of grapes or an
orange. Make sure that your children know that foods are available
whenever they want them. This prevents children from craving foods
that aren't healthy for them. It forestalls many of the eating
disorders that are becoming so common among young people in our
culture. Children who eat a little of the right foods whenever
they're hungry don't get fat. They don't binge. They don't fixate
on food. They develop healthy habits that will stay with them
throughout their lives.
The rule that I
encourage for everyone is 'Eat when you are hungry and don't eat
when you're not hungry." Eat as much as you feel like eating.
Don't worry about set-in-stone mealtimes. With our daughter, we
notice that she eats a large breakfast and a small lunch and then
she grazes the rest of the day. We bake potatoes and always keep
some stored cold in the refrigerator so a potato can be heated
up quickly when she asks for one. My wife freeze fruit juice,
or whole fruit puree', in molds so she can have the pleasure of
a frozen treat similar to a PopsicleŽ without all the sugar found
in the commercial varieties.
The over-all message
is: "Be flexible, but keep the foods you have available for
snacking in your home as healthy as you possibly can."
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