Before the pandemic, most families had a set routine centered around health, fitness and social activities. Yet, when COVID-19 upended the routine of a local mom, Jennifer who is a mother of two, she noticed dramatic changes in her family's diets and moods.

"We were in survival mode," Jennifer explained while describing the beginning of the pandemic. "We went from having very busy social activities to spending all our time at home both on weekends and weekdays." And it was these social changes that led to another unexpected aspect of the pandemic: Weight gain.

At first, she noticed her children snacking freely during the day. Nine months after the social distancing measures began, she took her sons for their annual checkups, and was taken back by the results. "I was expecting a little bit of weight gain but was shocked when I was told my oldest was above weight and off the charts," Jennifer says. "I feel that the time spent at home definitely affected my children's nutrition and their habits."

Jennifer is not alone, as many parents have experienced the same challenges this past year. We spoke to Leyanee Perez, RD, LDN, Community and Wellness Dietitian at Nicklaus Children's Hospital, to learn more about what you can do to improve your children’s physical health and wellbeing.

Children's Mealtime Behaviors Begin at the Dinner Table

Establishing a set schedule can be difficult for some families, but now more than ever, it's essential to follow a meal and snack routine. Parents should be in control of the mealtimes and decide which foods to serve. "A growing body of research found that families that eat together are more likely to have healthier eating habits," Leyanee says. "The best family meals are relaxed with no distractions from electronic devices."

Working with Picky Eaters

And what should you do if you have picky eaters? "Children need to learn mealtime behaviors and age-appropriate table manners by watching their parents," Leyanee says. "Create a pleasant environment by not forcing kids to eat the foods that they do not like." One strategy she suggests is speaking with your child whenever she is apprehensive about eating a specific meal. Ask questions such as, "How can I make it better?" or "What would you do differently?" It helps children become more likely to try new things by involving them in the meal preparation process.

Foods Children Should Consume Daily

During times of stress, we often eat calorie-dense foods rich in fats and sugars. These foods pack on weight without making you feel full, leading to overconsumption. Instead of reaching for junk foods, Leyanee suggests that children, teens and adults consume nutrient-dense foods from all food groups. Although your strategy should include age-appropriate meals depending on your children's developmental stage, several foods are better than others. Here are some suggestions to include for a well-rounded diet:

• 2 to 3 servings of vegetables per day. Include leafy greens, legumes such as beans and lentils, cruciferous vegetables like broccoli, and even starchy vegetables like potatoes and sweet potatoes.
• 1 to 2 servings of fruit per day. Don't worry about whether it's fresh, frozen, canned or dried. As long as there's no sugar added, any form of fruit provides adequate nutrition.
• 3 ounces or equivalent of whole grains. To help you measure, 1 ounce of whole grains is equivalent to a slice of bread, half a cup cooked cereal or pasta, or one cup of ready-to-eat cereal. To identify new sources of whole grains, search for the Whole Grains Council Stamp or the words “whole wheat.”
• 2 to 2.5 cups of low fat or fat-free dairy products, lactose-free beverages, or non-dairy alternatives like soy or almond milk per day. This provides calcium and other micronutrients that are important for growth and development.
• 3- to 7-ounce equivalent of protein per day. Several animal foods are rich in protein, including lean meats, poultry, seafood and eggs. Those looking to eat more plant-based forms of protein can opt for beans, peas, lentils, nuts, seeds and soy products.
• 15 grams of vegetable oils per day, depending on your child's calorie level. Overall, that's about one tablespoon per day. If you want to eat foods rich in healthy fats instead of consuming pressed oils, you can opt for nuts, seeds and avocados.

It’s also a good idea to make selecting nutrient-rich foods a fun-filled activity that the whole family can enjoy. After speaking with her pediatrician, Jennifer made changes to her children's daily habits. "We made cooking with veggies a fun family activity," she says. "I encourage them to try a new veggie every other week."

Jennifer has also incorporated a few other changes to her family’s daily routine, such as replacing high-sugar snacks with healthier alternatives such as fresh fruits or yogurt and maintaining a more active lifestyle. Getting enough sleep is also as important as healthy eating and physical activity. But the best way to make health-conscious decisions is by talking to your pediatrician. Together, you can create a daily nutrition and fitness plan that will benefit your entire family.