Childhood obesity and other health issues related to poor nutrition are on the rise, and parents are making more and more conscious choices about the food they feed their children.

But as anyone who has ever dealt with a picky eater knows, it’s not always easy to get kids to eat what’s good for them. That’s where the FAIR program comes in – it’s a set of guidelines designed to help parents encourage their children to make healthy choices and develop good eating habits for life.

What is FAIR?

FAIR is an acronym that stands for “Fruits and vegetables, Active play, Limited screen time, and Right-size portions.” The program was developed by researchers at the Harvard T.H.

Chan School of Public Health, and is based on years of research into the eating habits of children and the factors that influence them.

The FAIR guidelines are simple and straightforward, which makes them easy for parents to understand and put into practice. Here’s a closer look at each of the four components:.

Fruits and vegetables

The FAIR program recommends that children eat at least five servings of fruits and vegetables every day. This can include fresh, frozen, canned, or dried fruits and vegetables, as well as 100% fruit juice.

Parents can encourage their children to eat more fruits and vegetables by offering them at every meal and snack, and by making sure they are easily accessible and appealing – for example, by cutting up fruit and storing it in a visible, easy-to-reach place in the fridge.

Active play

Children should engage in at least one hour of active play every day, according to the FAIR guidelines. This can include activities like running, jumping, swimming, dancing, and organized sports.

Parents can help their children get more active by planning family outings that involve physical activity, like hiking or biking, and limiting sedentary activities like watching TV or playing video games.

Limited screen time

The FAIR program recommends that children spend no more than two hours a day in front of screens, including TV, computers, tablets, and smartphones.

Too much screen time has been linked to a variety of health problems, including obesity, poor sleep, and impaired social skills. Parents can limit their children’s screen time by setting clear rules and boundaries, and by encouraging them to engage in other activities like reading, playing outside, or spending time with family and friends.

Right-size portions

Portion sizes have been steadily increasing over the years, and studies have found that people tend to eat more when they are served larger portions.

The FAIR program recommends that children be served age-appropriate portion sizes that are based on their individual needs and activity levels. Parents can help their children develop healthy portion habits by using smaller plates and bowls, serving smaller, more frequent meals, and teaching them to listen to their bodies’ hunger and fullness cues.

The benefits of FAIR

By following the FAIR guidelines, parents can help their children develop good eating habits and make healthier food choices.

Studies have shown that children who eat more fruits and vegetables and engage in regular physical activity are more likely to maintain a healthy weight, have better heart health, and perform better in school. Limiting screen time can also improve children’s mental health and well-being.

In addition to the health benefits, the FAIR program can also help parents create a positive and supportive environment around food and eating.

By modeling healthy behaviors themselves and involving their children in meal planning and preparation, parents can foster a sense of ownership and enjoyment around food, and help their children develop a lifelong appreciation for nutritious foods.

How to implement FAIR

Implementing the FAIR program can feel overwhelming at first, especially if you are used to a more relaxed approach to food and nutrition.

But it’s important to remember that every small change counts, and that building healthy habits takes time and practice. Here are some tips for getting started with FAIR:.

Involve your children

One of the best ways to encourage your children to make healthy choices is to involve them in the process. You can take them grocery shopping and let them help you pick out fruits and vegetables, or involve them in meal planning and preparation.

Encouraging your children to try new foods and giving them ownership over their food choices can help them feel empowered and invested in their own health.

Make healthy choices the easy choice

Children are more likely to eat healthy foods and be active if those behaviors are easy and accessible.

You can make healthy options more visible and appealing by keeping fresh fruits and vegetables on hand, and by limiting the availability of less healthy options like sugary drinks and processed snacks. Try to make physical activity a regular and enjoyable part of your family’s routine by planning outings and activities that involve movement, like family bike rides or hikes.

Set clear boundaries

While it’s important to involve your children in the process of developing healthy habits, it’s also important to set clear boundaries and rules around food and activity.

This can include limiting screen time, setting meal and snack times, and establishing guidelines for what is and isn’t allowed in the house. By setting clear and consistent boundaries, you can help your children feel safe and secure, while still giving them the space to explore and make their own choices.

Be patient and consistent

Developing healthy habits takes time and practice, and it’s important to remember that every small step counts.

Don’t get discouraged if your children don’t embrace healthy choices right away – it may take time for them to learn to enjoy new foods and activities. Try to be patient and consistent in your approach, and focus on creating a positive and supportive environment around food and eating.

Conclusion

The FAIR program provides a simple and effective set of guidelines for parents who want to encourage their children to make healthy food choices and develop positive eating habits.

By focusing on fruits and vegetables, active play, limited screen time, and right-size portions, parents can help their children maintain a healthy weight, improve their heart health, and perform better in school. With patience, consistency, and involvement from both parents and children, building healthy habits can be a fun and enjoyable journey for the whole family.