Raising a healthy eater c page


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Power Point for parents of preschoolers

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Raising a healthy eater c page

  1. 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. 2. Objectives: <ul><li>Learn about healthy growth in the preschool years </li></ul><ul><li>Discuss why healthy growth is important </li></ul><ul><li>Understand healthy portions for preschoolers and the signs of hunger and satiety </li></ul><ul><li>Encourage picky eaters to try new foods </li></ul><ul><li>Learn ways to make meal times more fun </li></ul>
  3. 3. Let’s talk about: <ul><li>“ How many of you have ever felt frustration over feeding your children?” </li></ul><ul><li>“ How many of you worry that your children are not eating healthy enough?” </li></ul><ul><li>“ Why is proper nutrition important?” </li></ul>
  4. 4. Growth During the Preschool Years <ul><li>“ 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.” </li></ul>http://www.mypyramid.gov/preschoolers/Growth/index.html
  5. 5. Growth During the Preschool Years <ul><li>You and your child’s doctor manage your child’s health and growth </li></ul><ul><li>Your child’s doctor will plot their growth over time to make sure they are growing steadily </li></ul><ul><ul><li>Plot height and weight on a growth chart </li></ul></ul>
  6. 8. Why is healthy growth important? <ul><li>Increasing trend in childhood obesity </li></ul><ul><ul><li>Children have a more sedate lifestyle now than in the past </li></ul></ul><ul><ul><li>Eating more calorie dense foods and sugar sweetened drinks </li></ul></ul><ul><ul><li>Eating larger portions </li></ul></ul><ul><ul><li>Eating less fruits and vegetables </li></ul></ul>http://www.cdc.gov/obesity/childhood/causes.html
  7. 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.
  8. 10. Good Nutrition is Important for Children <ul><li>Proper brain development </li></ul><ul><li>Strong bodies </li></ul><ul><li>Proper growth </li></ul><ul><li>Eating well for a lifetime of health </li></ul>
  9. 11. www.mypyramid.gov/preschoolers provides resources to: <ul><li>Plan nutritious meals </li></ul><ul><li>Understand healthy portions </li></ul><ul><li>Cope with picky eaters </li></ul><ul><li>Make meal times fun for the whole family </li></ul>http://www.mypyramid.gov/preschoolers/HealthyHabits/index.html
  10. 12. Plan Nutritious Meals <ul><li>Follow a meal and snack schedule </li></ul><ul><ul><li>Provide structured eating </li></ul></ul><ul><ul><ul><li>3 meals and 1 or 2 snacks </li></ul></ul></ul><ul><ul><li>Preschoolers have small stomachs and fill up fast </li></ul></ul><ul><ul><li>Need to eat more often, but smaller amounts </li></ul></ul>
  11. 13. Plan Nutritious Meals <ul><li>Serve nutritionally dense foods </li></ul><ul><ul><li>Foods that are high in vitamins and minerals </li></ul></ul><ul><ul><li>Smaller meals means that every bite counts </li></ul></ul>
  12. 14. Plan Nutritious Meals <ul><li>Offer a variety of foods </li></ul><ul><ul><li>Try something new </li></ul></ul><ul><ul><ul><li>Whole grain pasta or a new vegetable </li></ul></ul></ul><ul><ul><li>Vary the cereals, types of bread, and sandwich fillings </li></ul></ul><ul><ul><ul><li>Tuna with oil & vinegar or rye bread </li></ul></ul></ul><ul><ul><li>Add fruit to you preschooler’s breakfast by using it on cereal or yogurt </li></ul></ul><ul><ul><ul><li>Berries on oatmeal </li></ul></ul></ul>
  13. 15. Plan Nutritious Meals~Review <ul><li>Follow a meal and snack schedule </li></ul><ul><li>Serve nutritionally dense foods </li></ul><ul><li>Offer a variety of foods </li></ul>
  14. 16. Understand Healthy Portions <ul><li>Start with Small Portions </li></ul><ul><ul><li>Use smaller dishes for your child </li></ul></ul><ul><ul><li>Don’t insist that they clean their plate </li></ul></ul><ul><ul><ul><li>Let them decide when they are full </li></ul></ul></ul><ul><ul><li>Allow children to serve themselves </li></ul></ul><ul><ul><ul><li>Teach them to take small amounts </li></ul></ul></ul><ul><ul><ul><li>Parents serve hot foods like soup </li></ul></ul></ul>
  15. 17. Understand Healthy Portions Activity: Learning about portions <ul><li>Sheet: “MyPyramid Calorie Levels” adult vs children portions </li></ul><ul><li>Find age (row) and activity level (column) </li></ul><ul><ul><li>Where they meet is calorie need </li></ul></ul><ul><li>Find daily portions for each food group </li></ul><ul><li>Fill in the bottom of sheet </li></ul>
  16. 18. Understand Healthy Portions <ul><li>Help children know when they have had enough </li></ul><ul><ul><li>Avoid praising a clean plate </li></ul></ul><ul><ul><li>Reward with attention and kind words, not food </li></ul></ul><ul><ul><li>Try not to restrict specific foods </li></ul></ul><ul><ul><ul><li>“ Taboo” foods have greater appeal </li></ul></ul></ul>
  17. 19. Understand Healthy Portions <ul><li>Follow the child </li></ul><ul><ul><li>Feed your child when they are hungry, do not try to feed them when they are not hungry </li></ul></ul><ul><ul><li>Allow a child to listen to their own hunger cues </li></ul></ul>
  18. 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
  19. 21. Understand Healthy Portions~ Review <ul><li>Start with small portions </li></ul><ul><li>Help children know when they have had enough </li></ul><ul><li>Follow the child </li></ul><ul><li>Feeding Responsibilities </li></ul><ul><ul><li>Parents: what and when </li></ul></ul><ul><ul><li>Children: how much and if </li></ul></ul>
  20. 22. Coping with Picky Eaters <ul><li>Picky eating is normal for many preschoolers </li></ul><ul><ul><li>Preschoolers are becoming independent individuals </li></ul></ul><ul><ul><li>Use phrases that help not hinder </li></ul></ul><ul><ul><ul><li>Instead of: “Eat that for me.” </li></ul></ul></ul><ul><ul><ul><li>Try: “These carrots are very crunchy!” </li></ul></ul></ul>
  21. 23. Coping with Picky Eaters <ul><li>Making food for picky eaters: Get creative! </li></ul><ul><ul><li>Cut foods into fun shapes </li></ul></ul><ul><ul><li>Encourage your child to help prepare snacks </li></ul></ul><ul><ul><li>Jazz up veggies with low fat dips and dressing </li></ul></ul><ul><ul><li>Add pureed or chopped veggies to baked goods </li></ul></ul>
  22. 24. Coping with Picky Eaters Activity: Thinking outside the grocery bag <ul><li>On the table is a card with a food item </li></ul><ul><li>Working with everyone at your table: </li></ul><ul><li>In 1 minute, come up with as many ways as possible to prepare and/or serve that food item </li></ul>
  23. 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
  24. 26. Coping with Picky Eaters <ul><li>Helping your picky eater to try new foods </li></ul><ul><ul><li>Offer a new food 13-15 times before it will be accepted </li></ul></ul><ul><ul><li>Offer a very small portion of a new food </li></ul></ul><ul><ul><li>Remember to try new foods yourself </li></ul></ul>
  25. 27. Coping with Picky Eaters~ Review <ul><li>Picky eating is normal for many preschoolers </li></ul><ul><li>Making food for picky eaters </li></ul><ul><li>Helping your picky eater to try new foods </li></ul>
  26. 28. Make Meal Times Fun for the Whole Family <ul><li>Make meal time a family time </li></ul><ul><ul><li>Try to eat together as a family most days </li></ul></ul><ul><ul><li>If not always possible, plan when you will be able to eat together </li></ul></ul><ul><ul><ul><li>Example: Friday night family pizza night </li></ul></ul></ul>
  27. 29. Make Meal Times Fun for the Whole Family <ul><li>Turn off the TV & turn on the conversation </li></ul><ul><ul><li>Ask questions that bring children into the conversation </li></ul></ul><ul><ul><ul><li>“ Tell me one thing you learned today” </li></ul></ul></ul><ul><ul><li>Make it about the people, not about the food </li></ul></ul><ul><ul><ul><li>Don’t lecture your child about eating </li></ul></ul></ul>
  28. 30. Make Meal Times Fun for the Whole Family <ul><li>Have your child help with the meal preparation </li></ul><ul><ul><li>Depending on their age, children can: </li></ul></ul><ul><ul><ul><li>Set the table </li></ul></ul></ul><ul><ul><ul><li>Pour milk (with help) </li></ul></ul></ul><ul><ul><ul><li>Put down placemats and napkins </li></ul></ul></ul><ul><ul><ul><li>Put out silverware </li></ul></ul></ul><ul><ul><ul><li>Clear the table </li></ul></ul></ul><ul><ul><ul><li>Wipe the table </li></ul></ul></ul>
  29. 31. Make Meal Times Fun for the Whole Family <ul><li>Set a good example </li></ul><ul><ul><li>“ Monkey see; Monkey Do” </li></ul></ul><ul><ul><ul><li>Children do (and eat) what their parents do (and eat) </li></ul></ul></ul><ul><ul><li>Eat together </li></ul></ul><ul><ul><li>Try new foods together </li></ul></ul><ul><ul><li>Cook together </li></ul></ul>
  30. 32. Make Meal Times Fun for the Whole Family ~Review <ul><li>Make meal time a family time </li></ul><ul><li>Turn off the TV Turn on the conversation </li></ul><ul><li>Have your child help with the meal preparation </li></ul><ul><li>Set a good example </li></ul>
  31. 33. Overall Review Your children need to eat to grow into healthy adults. Family meal times can help your families grow strong.
  32. 34. “ To Our Children’s Health!”