SESSION 2 FOOD & NUTRITION Food & Nutrition Environment Assessment This fun activity will give you and your preteen a chance to take a closer look at your home food and nutrition surroundings by looking at the Who? What? Where? When? Why? How? How much? of your family s food choices and eating styles. In past years, the spotlight on healthy eating was only on the What? of food and nutrition, such as the basic food groups. Now we have the advantage of answering the Who? Where? When? Why? How? How much? of healthier eating that provides parents with even more know-how for helping their preteen stay on the healthy track. This activity will help you in two ways: z Assess your surroundings in and around your home to learn how your environment can affect your food choices and eating habits. z Shape your food environment and discover ways to make improvements that will make it easier to eat healthy. So let s get started! Who? What? Where? When? Why? How? How much? Who Sets the Stage by Planning, Buying/Growing, and Preparing Foods? Planning, buying or growing, and preparing meals and snacks is the first area of our assessment. These food activities set the stage for what foods are available and served in your home, the most important step in setting the scene for your preteen choosing healthy foods. Who usually (mark all that apply for each Mother Father Children Other question) plans meals and snacks? buys food? grows, raises, or hunts food? prepares meals? prepares or serves snacks? Parents are responsible for what foods TIP: are in the home, what foods are on- or off-limits for snacks, and what foods are served for meals. Your preteens are responsible for how much to eat and what to eat for snacks and meals outside the home. As your preteens mature, have them help you plan menus, grocery shop, plant a garden, choose new foods, find recipes, and cook. Teach your preteens how to make simple snacks and meals like fruit smoothies, sandwiches, and salads.
Who? What? Where? When? Why? How? How much? What Foods and Beverages are in Your Home Line-Up? The second area to look at is what food and beverages are most readily available in your home. Why is one food chosen over another food at home? It makes sense that it is usually the food that is easiest to access. So let s take a look at what food is currently easiest to access in your home. You and your preteen will take a look at all the places you store food at home and jot down those foods that are most accessible and noticeable when you open the refrigerator, cupboard, or look at what s on the counter. What do you first see or notice in your refrigerator(s) (R), freezer(s) (F), pantry (P), cupboards (C), and counter tops (CT)? Jot down the food according to the food groups listed below. Then circle (High) for the foods that are nutrient rich, (Middle) next to foods that are somewhat nutrient rich, and (Low) next to foods that are low in nutrients. Locator Key: refrigerator(s) (R) and freezer(s) (F), pantry (P), cupboards (C), counter tops (CT) Type of Food Where Nutrition Rich Rating Fruits Apple juice/banana F / CT Vegetables Dairy
Type of Food Where Nutrition Rich Rating Grains Meat and Protein Condiments and Preserves Fats Snacks
Type of Food Where Nutrition Rich Rating Non-dairy beverages Ready-to Go Meals Where else is food stored? What food is usually available? (Example: Pretzels and granola bars in the car) Store nutritious foods, such TIP: as fresh fruit and nuts, where they are easier to access than less nutritious foods such as cookies and potato chips. Keep healthier foods stored in front of unhealthier foods in the refrigerator or pantry. Keep fruits and vegetables prepared (washed and cut) so they are ready to eat. Keep fruits and vegetables washed and on the countertop (if appropriate) rather than unwashed and in a refrigerator drawer. Keeping your preteens on the healthy track is much easier if the healthy choice is the easy choice.
Who? What? Where? When? Why? How? How much? Where Does Your Family Get and Eat Food? Where food is obtained can impact the health of your family and finances for your family and families in your community. It can be a difficult decision to choose between purchasing lower-cost fruit at a discount store versus purchasing higher-priced produce at a local farmers market. Where do you usually get your food? (Indicate the percentage of each source of food based on the amount of food your family acquires.) Local grocery Large grocery in larger town Big discount store Farmer s market Home or local fruit, vegetables, meat, wild game, fish Fast food Take-out + Convenience store = 100% Every family determines how to best balance where to get food based on many reasons including TIP: finances, access to a variety of food, time, belief in growing, raising, or hunting food, or wanting to support local agriculture and food production. Sharing with your preteens why you choose specific food sources and giving them some responsibility to decide where items are purchased can provide valuable decision-making skills.
Where in Your Home Does Your Family Eat? There are many benefits to eating at the kitchen or dining room table. By having family meals, you strengthen family ties and provide a time for your family to communicate in a relaxing and pleasant environment. Living Not at Table Other Room Home Breakfast? Lunch? Dinner? Snacks? Family meals provide a wealth of benefits for your preteens. Preteens that have family meals have TIP: much better nutrient intake to support growth and development. These preteens also have better communication skills, do better in school, and are less likely to abuse alcohol and drugs. Make a habit of eating at the table, and limit eating in other rooms, especially eating while watching TV. Who? What? Where? When? Why? How? How much? When Do You Eat Meals, Beverages, and Snacks? Eating regular meals and snacks is very important for your growing preteen. The most important meal for your preteen is breakfast. Does your preteen: Always Sometimes Never Eat breakfast? Eat 3 meals a day? Skip meals? Eat healthy snacks between meals? Drink unhealthy beverages right before meals? Help your preteens start their day with a breakfast that TIP: includes food from at least 3 food groups. Together, create a list of foods that they enjoy for breakfast. Do the same for athome and packed snacks and meals. Homemade trail mix is great for an anytime or anywhere snack, and a peanut butter and jelly sandwich works great for a quick and satisfying boost after school.
Who? What? Where? When? Why? How? How much? How Do You Eat Mindfully and Without Distraction? Paying attention while you are eating can provide an amazing array of benefits. One benefit is learning how to eat when you are hungry and stop when you are full. With practice, you can become more aware of your intake and can better enjoy the taste of food, overall experiencing more enjoyment and satisfaction. Eating while distracted may lead to overeating without realizing it. You are much less likely to benefit from the enjoyment of eating and tasting of food with distractions such as the TV or phone. It is difficult to be aware of what you are eating when you are distracted. Try eating meals and snacks without distractions, so that you are more aware of your food intake. While eating, how often do people in your family Pay attention to taste and the enjoyment of eating? Always Sometimes Never Start eating when hungry? Stop eating when full? Watch TV? Use a cell phone? Text friends, family, coworkers? Read? Play computer games? Eat on the run? Stand in the kitchen? TIP: Modeling the healthy eating style of mindful eating (which includes paying attention when you eat, eating when hungry and stopping when you are full) is a valuable lesson you can teach your preteens. Parents can limit the distractions during family meals and model mindful eating.
Who? What? Where? When? Why? How? How much? How Much Food is Served? Increased portion sizes have been major contributors to increased obesity in youth and adults. There are many successful strategies that can be used in the home to promote healthy portion sizes. People often overeat/over drink when there is abundant food and beverage within easy reach. What size plates does your family typically use for meals? Salad Plate: 7-9 inch Average Plate: 10-12 inch Large Plate: 13 inch What size drinking glass does your family typically use for meals? 4-6 ounce 7-8 ounce 9+ ounce Does your family control the portion size of meals by serving individual plates from the kitchen? Always Sometimes Never Does your family control their portion sizes when snacking by putting a small amount of food into a bowl rather than eating straight from the package? Always Sometimes Never Does your family limit portion sizes of higher calorie food by using smaller plates, bowls, and glasses? Always Sometimes Never When sitting down to a meal, serve TIP: from the kitchen rather than setting large quantities of food/beverages on the table where second portions are easily accessible. Filling a large plate with food may encourage you to eat larger portion sizes. Avoid excessive portion sizes by using plates that are 7 to 9 inches in diameter. The same is true for glassware. While water should be consumed in larger amounts, sweetened beverages such as juice should be consumed in 4 to 6 ounce servings. Montana State University Extension is an ADA/EO/AA/Veteran s Preference Employer and Provider of Educational Outreach