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Raising a healthy eater c page

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Power Point for parents of preschoolers

Power Point for parents of preschoolers

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  • 1. Raising a Healthy Eater~ It’s Within Your Reach Catherine Page – Dietetic Intern Framingham State University UMass Extension Nutrition Education Program Brockton Public Schools Parent’s Academy Morning Workshop Gilmore Early Childhood Center 150 Clinton Street, Brockton, MA December 3, 2010
  • 2. Objectives:
    • Learn about healthy growth in the preschool years
    • Discuss why healthy growth is important
    • Understand healthy portions for preschoolers and the signs of hunger and satiety
    • Encourage picky eaters to try new foods
    • Learn ways to make meal times more fun
  • 3. Let’s talk about:
    • “ How many of you have ever felt frustration over feeding your children?”
    • “ How many of you worry that your children are not eating healthy enough?”
    • “ Why is proper nutrition important?”
  • 4. Growth During the Preschool Years
    • “ Between the ages of 2 and 5, the average child grows about 2 ½ inches taller each year, and also gains 4 to 5 pounds each year.”
    http://www.mypyramid.gov/preschoolers/Growth/index.html
  • 5. Growth During the Preschool Years
    • You and your child’s doctor manage your child’s health and growth
    • Your child’s doctor will plot their growth over time to make sure they are growing steadily
      • Plot height and weight on a growth chart
  • 6.  
  • 7.  
  • 8. Why is healthy growth important?
    • Increasing trend in childhood obesity
      • Children have a more sedate lifestyle now than in the past
      • Eating more calorie dense foods and sugar sweetened drinks
      • Eating larger portions
      • Eating less fruits and vegetables
    http://www.cdc.gov/obesity/childhood/causes.html
  • 9. Obesity Trends* Among U.S. Adults BRFSS, 1990, 1999, 2009 (*BMI  30, or about 30 lbs. overweight for 5’4” person) 1990 1999 2009 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.
  • 10. Good Nutrition is Important for Children
    • Proper brain development
    • Strong bodies
    • Proper growth
    • Eating well for a lifetime of health
  • 11. www.mypyramid.gov/preschoolers provides resources to:
    • Plan nutritious meals
    • Understand healthy portions
    • Cope with picky eaters
    • Make meal times fun for the whole family
    http://www.mypyramid.gov/preschoolers/HealthyHabits/index.html
  • 12. Plan Nutritious Meals
    • Follow a meal and snack schedule
      • Provide structured eating
        • 3 meals and 1 or 2 snacks
      • Preschoolers have small stomachs and fill up fast
      • Need to eat more often, but smaller amounts
  • 13. Plan Nutritious Meals
    • Serve nutritionally dense foods
      • Foods that are high in vitamins and minerals
      • Smaller meals means that every bite counts
  • 14. Plan Nutritious Meals
    • Offer a variety of foods
      • Try something new
        • Whole grain pasta or a new vegetable
      • Vary the cereals, types of bread, and sandwich fillings
        • Tuna with oil & vinegar or rye bread
      • Add fruit to you preschooler’s breakfast by using it on cereal or yogurt
        • Berries on oatmeal
  • 15. Plan Nutritious Meals~Review
    • Follow a meal and snack schedule
    • Serve nutritionally dense foods
    • Offer a variety of foods
  • 16. Understand Healthy Portions
    • Start with Small Portions
      • Use smaller dishes for your child
      • Don’t insist that they clean their plate
        • Let them decide when they are full
      • Allow children to serve themselves
        • Teach them to take small amounts
        • Parents serve hot foods like soup
  • 17. Understand Healthy Portions Activity: Learning about portions
    • Sheet: “MyPyramid Calorie Levels” adult vs children portions
    • Find age (row) and activity level (column)
      • Where they meet is calorie need
    • Find daily portions for each food group
    • Fill in the bottom of sheet
  • 18. Understand Healthy Portions
    • Help children know when they have had enough
      • Avoid praising a clean plate
      • Reward with attention and kind words, not food
      • Try not to restrict specific foods
        • “ Taboo” foods have greater appeal
  • 19. Understand Healthy Portions
    • Follow the child
      • Feed your child when they are hungry, do not try to feed them when they are not hungry
      • Allow a child to listen to their own hunger cues
  • 20. Activity: Feeding Responsibilities “Whose Job is it Anyways?” Deciding whether they eat: Children’s Job Presenting food in a form your child can handle: Parent’s Job Choosing and buying the food: Parent’s Job Making and presenting meals: Parent’s Job Deciding how much they want to eat: Children’s Job Making family mealtimes pleasant: Parent’s Job Maintaining standards of behavior at the table: Parent’s Job
  • 21. Understand Healthy Portions~ Review
    • Start with small portions
    • Help children know when they have had enough
    • Follow the child
    • Feeding Responsibilities
      • Parents: what and when
      • Children: how much and if
  • 22. Coping with Picky Eaters
    • Picky eating is normal for many preschoolers
      • Preschoolers are becoming independent individuals
      • Use phrases that help not hinder
        • Instead of: “Eat that for me.”
        • Try: “These carrots are very crunchy!”
  • 23. Coping with Picky Eaters
    • Making food for picky eaters: Get creative!
      • Cut foods into fun shapes
      • Encourage your child to help prepare snacks
      • Jazz up veggies with low fat dips and dressing
      • Add pureed or chopped veggies to baked goods
  • 24. Coping with Picky Eaters Activity: Thinking outside the grocery bag
    • On the table is a card with a food item
    • Working with everyone at your table:
    • In 1 minute, come up with as many ways as possible to prepare and/or serve that food item
  • 25. Coping with Picky Eaters Activity: Thinking outside the grocery bag Broccoli: roasted, put in macaroni & cheese, broccoli trees Sweet Potatoes: baked fries, mashed Pumpkin: soup, roasted Tomato: baked with cheese, on a grilled cheese sandwich Zucchini: in salad, marinated Melon: with sliced ham, on skewers Orange: in salad, broiled Fish (cod): breaded and baked, cooked fish mixed with mayo Plain Yogurt: mix in herbs as a dip, mix in frozen fruit Cheddar Cheese: cubes, slices
  • 26. Coping with Picky Eaters
    • Helping your picky eater to try new foods
      • Offer a new food 13-15 times before it will be accepted
      • Offer a very small portion of a new food
      • Remember to try new foods yourself
  • 27. Coping with Picky Eaters~ Review
    • Picky eating is normal for many preschoolers
    • Making food for picky eaters
    • Helping your picky eater to try new foods
  • 28. Make Meal Times Fun for the Whole Family
    • Make meal time a family time
      • Try to eat together as a family most days
      • If not always possible, plan when you will be able to eat together
        • Example: Friday night family pizza night
  • 29. Make Meal Times Fun for the Whole Family
    • Turn off the TV & turn on the conversation
      • Ask questions that bring children into the conversation
        • “ Tell me one thing you learned today”
      • Make it about the people, not about the food
        • Don’t lecture your child about eating
  • 30. Make Meal Times Fun for the Whole Family
    • Have your child help with the meal preparation
      • Depending on their age, children can:
        • Set the table
        • Pour milk (with help)
        • Put down placemats and napkins
        • Put out silverware
        • Clear the table
        • Wipe the table
  • 31. Make Meal Times Fun for the Whole Family
    • Set a good example
      • “ Monkey see; Monkey Do”
        • Children do (and eat) what their parents do (and eat)
      • Eat together
      • Try new foods together
      • Cook together
  • 32. Make Meal Times Fun for the Whole Family ~Review
    • Make meal time a family time
    • Turn off the TV Turn on the conversation
    • Have your child help with the meal preparation
    • Set a good example
  • 33. Overall Review Your children need to eat to grow into healthy adults. Family meal times can help your families grow strong.
  • 34. “ To Our Children’s Health!”