Healthy Eating for Families

Lunch and Learn: Healthy Eating

Why eat together?

• Nutrition
  • Studies show that the most people, children, teens, older adults and singles, eat more balanced meals and a wider varied of foods when they eat with family and/or friends.
• Family Tradition
  • Food served at the family table helps shape and give lasting meaning to our culture heritage. Positive food memories created during childhood are cherished for life.
• Communication
  • Shared mealtimes offer a chance to communicate with neighbors, friends, and family, helping to build a strong spirit of community and commitment tone another. 
• Culinary Skills
  • Children learn basic cooking skills and to appreciate a variety of tasty foods when they are involved in mealtime preparation.

 Family Meals with Growing Children

Children go through growing stages and so does their eating behavior.

1. Toddler

• Messy eaters are just learning to use forks and spoons. Parent’s need to be ready to wipe up spills.
• Do best with finger food.
• Eat only 1-2 tablespoons of food at a time. Appetites go up and down during the day. Parents do not need to worry.
• Say “no” to new foods. When parents ignore the “no” and just eat and enjoy the food, the toddler will begin to eat and enjoy it too.
• Need a quiet time before meals to calm down.
• Learn new words from mealtime conversations.

1. Preschoolers

• Are curious and ask “why”.
• Like to help mix or stir food, make sandwiches or clean fruits and vegetables.
• Like to eat foods they help prepare.
• Eat best when surrounded by pleasant conversation.

1. 6 to 12 years-olds

• Generally eat well.
• Are cooperative.
• Can carry on conversation. Children are more talking about and accepting of new foods.
• Want foods they see advertised on TV if in early years.
• Enjoy cooking and eating simple foods they make during the later years.

1. Teenagers

• Are learning how to be adult and are trying different behaviors
• Able to handle some responsibility for preparing meals, if there is time.
• Are prone to big swings in mood and eating jags.
• Eat foods eaten by friends.
• Need to have adults listen and talk with them
• May complain about family mealtimes, but still need adult conversation and family meals.

Take the Fight out of Family Meals: Dividing the Responsibilities

Parents decide:

• What food is served
  • Example:
    • Sever a variety of foods from the Food Guide Pyramid
    • Make sure there is something children likes at each meal.
    • When food is served
      • Example:
        • Schedule regular times for meals and snacks.

Children decide:

• How much to eat
  • Example:
    • Serve small portions. Allow children to ask for second helpings.
    • Don’t tell children they haven’t eaten enough. Their bodies will tell them when they are hungry.
    • Whether or not to eat.
      • Example:
        • Don’t worry if a child does not eat well at a meal. If a child is not snacking they will eat if hungry

Healthy Recipes

Visit Oregon State Extension Service recipe database and nutrition education website at:

http://www.healthyrecipes.oregonstate.edu

Image information provided by Washington State University Extension’s Food $ense.