Motherhood
Breastfeeding & Nutrition
Christanne Smith - February 01, 2012

When I counsel adults with heart disease, many have a hard time making changes to their diet. I have often thought that it would be easier for them if they had grown up with heart healthy habits instead of having to learn them later in life. We often don’t think about children and heart health, but as parents we can start building heart healthy habits in our children that will benefit them for a life time.

Here are 7 heart healthy habits: 
  • Don’t restrict calories but offer “real” food.
  • Eat heart healthy fats and oils.
  • Load up on fruits and vegetables.
  • Consume plenty of low-fat dairy products.
  • Use nuts, seeds, and legumes more often.
  • Incorporate more whole grains.
  • Be physically active.
  • Don't restrict calories but offer "real" food.  Most of the time it is not a good idea to restrict children’s calories. They should be able to eat meals and snacks and decide for themselves how much they want to eat.  With that being said, the way to make sure that they don’t overeat is to offer “real” food most of the time —not food that comes from packages or fast food restaurants, but food that you prepare and make yourself.  The less processed a food is (the more it resembles its natural state) the more heart healthy it is going to be.
  • Eat heart healthy fats and oils. Children need fat in their diet because they are growing and developing so quickly.  Studies show that healthy fats are actually good for heart health[1].   This means staying away from fats that are solid at room temperature and packaged foods.  Use plant oils, like olive oil, in your cooking and baking.  Also include healthy fats from nuts, olives, and avocados (you will be surprised by how much kids really like these foods — but be careful with children under 2 who can choke on nuts and olives).
  • Load up on fruits and vegetables.  This can sometimes be difficult with picky eaters, but keep serving them!  Find the fruits and vegetables that your family likes and use those as staples (try to serve fruits or vegetables at every meal) and then introduce new ones a few times a week.  A few favorites at our house are: broccoli (and more broccoli), black beans, artichokes, apples, strawberries, avocado, raspberries, and bananas.
  • Consume plenty of low-fat dairy products. Including low-fat dairy products in your diet has been shown to improve heart health,1 and it also contains lots of calcium for growing bones.  Low-fat dairy products include 1% or skim milk, low-fat yogurt (avoid the ones with extra sugar and artificial ingredients), and low-fat cheeses (like string cheese).  Kids usually like these foods, and they are great as snacks—try vanilla yogurt mixed with fresh fruit.
  • Use nuts, seeds, and legumes more often. Legumes (which include dried beans and lentils) are often overlooked, but kids really like them. My kids have rarely met a legume they didn’t like, and we have tried a lot: black beans, great northern beans, kidney beans, garbanzo beans (also made into hummus), and edamame (soy beans) to name a few. You can try them plain, in soup, wrapped in a whole wheat tortilla, or blended into a dip.  Nuts and seeds can be added to fruit or yogurt or mixed with other ingredients (like whole grain cereal and dried fruit) for a healthy trail mix. If you do eat meat and poultry, limit the amount (especially red meat) and include fish.
  • Incorporate more whole grains. Whole grains are better for heart health than refined grains, but sometimes switching over is met with resistance.  There are several whole grain pasta options now; try different ones until you find something your family likes.  You can also start by using half whole grain, like mixing brown rice and white rice. In baking, you can try whole wheat white flour (which is still whole wheat but is white because of the type of wheat from which it is made).
In addition to the food they eat, one of the best heart healthy habits you can teach your kids is to be physically active.  Give them plenty of opportunities to move and play.  This may mean limiting screen time and heading outside to the backyard or the park.  You can also be creative with movement inside, like setting up obstacle courses. So, this Valentine’s Day start teaching your kids heart healthy habits by serving up some hearty healthy food and playing a game together. Recipe: Whole Wheat Banana-Nut Waffles with Vanilla Yogurt These waffles are heart healthy with half whole-wheat, a banana, low-fat yogurt, and nuts.
  • 1 cup whole wheat flour
  • 1 cup enriched white flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • 1 ripe banana, mashed
  • 2 cups low-fat or skim milk
  • 2 eggs
  • 3 tablespoons canola oil
  • ½ cup nuts (pecans or walnuts work well)
  • Low-fat vanilla yogurt for topping, preferably Greek-style
Directions: In a large bowl, mix together dry ingredients (flour through cinnamon). In a small bowl mix together wet ingredients (not including the banana).  Pour wet ingredients into the dry ingredients and stir just until mixed.  Fold in mashed banana and nuts.  Cook in waffle iron according to manufacturer’s instructions and top with vanilla yogurt.
The DASH Diet Eating Plan, DASH Diet Research. http://dashdiet.org/dash_diet_research.asp (last accessed December 20, 2011)