One thing I believe that many families do not appreciate and contemplate much about is the long-term impact that your food and nutrition decisions

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3 One thing I believe that many families do not appreciate and contemplate much about is the long-term impact that your food and nutrition decisions have on your children. Is good nutrition something that we do for our children? You know, they have all these cookbooks out there that deceptively nourish your children without them knowing about it. But really, shouldn t food and nutrition be more about something we do with our children? I would say that this is an untapped part of family feeding that may reduce many struggles and challenges that the average family deals with on a regular basis. Just like anything else in life, we want to train our children up to make their own good decisions when it comes to food. So naturally, we must look at behavioral and parenting aspects to feeding. 3

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6 During the early 1960s, psychologist Diana Baumrind conducted a study on more than 100 preschool-age children (Baumrind, 1967). Based on these dimensions, Baumrind suggested that the majority of parents display one of three different parenting styles. Further research by also suggested the addition of a fourth parenting style (Maccoby & Martin, 1983). Based on research: Authoritarian parenting styles generally lead to children who are obedient and proficient, but they rank lower in happiness, social competence and selfesteem. Authoritive parenting styles tend to result in children who are happy, capable and successful (Maccoby, 1992). Permissive parenting often results in children who rank low in happiness and self-regulation. These children are more likely to experience problems with authority and tend to perform poorly in school. Uninvolved parenting styles rank lowest across all life domains. These children tend to lack self-control, have low self-esteem and are less competent than their peers 6

7 These 3 E s have a lot of crossover, especially educating and exposing. Educate: When it comes to education, make sure you are clear about the basics of a balanced nutrition because your believability hinges on your true believes when it comes to food. Great nutrition websites include nutrition.gov, eatright.org and mypyramid.gov but reference reputable sources so you can provide your children with accurate info. And then deliver it in a way that is interesting to them. Expose: Provide unpressured exposure to food and food experiences. Take a cooking class together. Go to the farmer s market or a local farm and learn how produce is grown or how other agriculture pieces come together to make it to your table. Empower: Build your children up to make their own decisions that will benefit them. As you educate and expose, you can then encourage them to choose always foods more and keep the sometimes foods in their place. 7

8 Know your children! Their personalities as well as their likes and dislikes must be taken into consideration when teaching them about nutrition and exposing them to food. Exhibit A: My daughter, Hannah, is what you would probably consider a Type A personality. She s very outgoing, loves to be the center of attention and she s a classic rule follower. She s very girly and adores all things princess and Taylor Swift. So, I take her interests and I bundle them up into a nice nutrition message that appeals to her. I tell her that eating super power foods help give her princess skin and pretty hair just like Taylor Swift. Hannah also loves school and reading so I tell her that eating always foods help give her brain power. Hannah has always been very confident, and I find that she has a tendency to be more open-minded when trying new foods. Unlike.. Exhibit B: My son, Evan. Evan was born 5 weeks early and had major reflux and milk-protein intolerance as a baby. He s always been sensitive and apprehensive. In general, he s much slower to warm up with people and he clings to me more. It s not surprising that Evan is more apprehensive when it comes to trying new foods. Evan is very much a boy who loves cars, trucks and super heroes. I show him how my muscles grow every time I eat powerful foods. He gets that and wants that for himself. You see, if you step back and logically look at your children s personalities, likes and dislikes you can have better insight as to how they process new 8

9 exposures to food, food experiences and even how you might package their own, customized nutrition education. 8

10 Here are some suggestions on how to approach your family to eat better: Be a good role model. Research shows that children and teens really do listen to their parents, and follow their lead. It s likely if you eat well, move more, and spend less time in front of the TV or computer, so will your kids. Include the kids in decision making. --Younger children: They love to try new things, including new foods and activities. Talk to them about making smarter choices when it comes to food, and ask for their ideas. For example, have them come with you to the grocery store and let them help pick out fruits and veggies. That way you can support each other. --Older children: Unlike younger children, pre-teens and teens might not be open to you telling them what to do. So make sure to recognize the approach that works best with your child. For example, teens with an independent streak might respond better to questions about what they want to do, rather than being told what they should do. You can let them know you bought some healthier snacks for them to try and tell them you trust them to make something themselves when they're hungry. Include kids in food preparation. Kids like to try foods they help make. Children also learn about fruits and vegetables when they help make them. And all of that mixing, mashing and measuring makes them want to taste what they are making. Take it slowly. Sudden changes especially when it comes to food can be upsetting. Introduce new foods gradually, over time. For example, if your family normally drinks whole milk, buy two percent low-fat milk. See if they notice a difference. After a few weeks, once they ve gotten used to it, buy the one percent low-fat milk to reduce the calories and fat even more. Make it easy. Put a bowl of washed fruit, such as grapes or apples, on the table. That way they can just grab it as a snack, without thinking! Another idea is to cut up broccoli, carrots, and celery, and have a low-fat dip on hand. There are many other ways that are just as easy. Limit high fat and sugary foods in your cupboards. When you re at the grocery store, read the Nutrition Facts Label to find foods lower in calories, fat, and sugar. Stock your shelves and fridge with foods such as fruits and vegetables, whole grains, and low-fat milk products. Talk about the benefits in ways that mean something. The reasons that persuade you and your kids to eat better and move more probably won t be the same. Kids probably won't care that a nutritious diet with lots of fruits and veggies can help prevent certain diseases. What they might care about, though, is that these changes could help them grow stronger, improve their appearance, and/or help them excel at sports. By helping your kids understand the connections between their lifestyle choices and benefits that mean something to them, it s more likely that they ll agree to the changes you re making. Offer the same foods for the whole family. Don t be a short-order cook, making a different meal for your children. Your children will be okay even if they don t eat a meal now and then. 9

11 If you think that putting a meal together has to be complicated or timeconsuming, think again! The best meals are simple, delicious, and planned with other family members. Let everyone choose a favorite menu. Even small children can pick a main dish (like tacos or pasta), a veggie (cooked carrots or salad), and fruit for dessert (sliced apples or a fruit salad). Although some parents see cooking as a chore, kids see the kitchen as an exciting, even a magical, place. Everyone loves to choose their favorite dishes for meals and foods for snacks. For small children, eating becomes something much more special when I got to pick it out and even better when I made it myself. Cooking with children is a chance to teach many things in addition to food and nutrition skills. Meal planning and preparation can be a wonderful way to teach life lessons such as: culture (different people enjoy different foods) real life math (doubling or halving a recipe s ingredients) organization (getting everything ready) following directions (reading a recipe). 10

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15 It can be hard to decide what information to use when planning your child s food intake. The most important things to understand are the foods your child should be eating to get the nutrients needed to grow, and in what quantities. To find the amounts that are right for your child based on age, gender and activity level, visit MyPyramid.gov. According to the United States Dietary Guidelines, children should do the following: Consume whole-grain products often; at least half the grains (e.g., breads, cereals, rice, crackers, etc.) should be whole grain. Consume 2 cups per day of fat-free or low-fat milk or equivalent milk products for children 2 to 8 years old. Children 9 years of age and older should consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. Choose whole or cut-up fruits over juices. When serving canned fruit, choose fruit packed in juice rather than syrup. Limit fruit juice, it retains the vitamins and minerals, but loses the fiber and many add sugar. Eat a variety of vegetables each week. The vegetable group is divided into five subgroups based on their nutrients: dark green, orange, dry beans and peas, starchy, and other vegetables. Vary the types of protein they eat, choose red meat less often and avoid processed meats. When serving meat, choose cuts that are lower in fat and trim all visible fat. Keep total fat intake between 30%-35% of calories for children 2 to 3 years old and between 25%-35% for children and adolescents 4 to 18 years old. Most of the fat consumed should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils. 14

16 Nutrition and food experts agree - planning ahead is the key to family meals that look good and taste great. USDA s MyPyramid can be a useful tool for planning delicious nutrient-rich family meals breakfast, lunch and dinner. The Web site ( even includes a 7-day MyPyramid menu plan. This version of MyPyramid is designed especially for children 6 to 11 years old. Like the adult version, it symbolizes the importance of variety and moderation in healthy eating. Notice the foods pictured along the bottom of MyPyramid. These are the foods that provide the foundation to healthy eating. We call them nutrient-rich foods because they provide a lot of nutrients for relatively few calories. These foods have little or no added fat, sugar, and sodium. That s why the majority of your food choices should come from those foods found at the bottom of MyPyramid. As you move toward the tip, you find higher calorie, higher fat, and added sugar choices in each group. Examples would be doughnuts in the grains group, sugary fruit drinks in the fruit group, ice cream in the dairy group, and fried chicken in the meat and beans group. 15

17 Encourage participants to write down what they eat..everything.. Many nutritionists feel we eat 30% more than what we think we do especially children who grab and go 16

18 Variety is the spice of life and a delicious key to family nutrition, as well. Using MyPyramid s five food groups to plan family meals is a quick and easy way to insure that children and adults get the 50+ nutrients necessary for high energy and optimal health. Let s briefly talk about each of these food groups - and discuss some easy ways to get more nutrient-rich foods your family enjoys into every meal. 17

19 Start by focusing on the positive aspects of healthy eating what you should eat. 18

20 Start by focusing on the positive aspects of healthy eating what you should eat. 19

21 An easy way to learn about which foods are lower in fat and calories is to think in terms of GO, SLOW, and WHOA. GO Foods are: Lowest in fat and sugar Relatively low in calories "Nutrient dense" (rich in vitamins, minerals, and other nutrients important to health) Great to eat anytime Examples include: Fruits and vegetables Whole grains Fat-free or low-fat milk and milk products Lean meat, poultry, fish Beans, eggs, and nuts SLOW Foods are: Higher in fat, added sugar, and calories To be eaten sometimes/less often WHOA Foods are: Highest in fat and added sugar "Calorie-dense" (high in calories) Often low in nutrients To be eaten only once in a while/on special occasions, in small portions The Go, Slow and Whoa Foods Chart in the handouts has examples of foods in each group. You can place it on your fridge, share it with your family, and/or take it to the grocery store. Also, check out the colorful U R What U Eat chart for a cool version created just for the kids. 20

22 Start by focusing on the positive aspects of healthy eating what you should eat. 21

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32 Other resources provided: - 4 week meal planner - Quick/Easy Beef Recipes - 5 Easy Ways to Enjoy Nutrient-Rich Meals - Nutrient-Rich Shopping List - Cookbooks & Websites for Cooking with Kids - The Scramble s Pantry Essentials 31

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