KEYS TO FEEDING A FAMILY - Beef Loving Texans TO FEEDING A FAMILY: A PRACTICAL APPROACH TO ENJOYING...
Transcript of KEYS TO FEEDING A FAMILY - Beef Loving Texans TO FEEDING A FAMILY: A PRACTICAL APPROACH TO ENJOYING...
KEYS TO FEEDING A FAMILY:
A PRACTICAL APPROACH TO
ENJOYING NUTRIENT-RICH
FOODS
Mommy Dietitian Angela Lemond, RD, CSP, LD September 17, 2010
Objectives
Understand parental styles and their impact on
family feeding
List the 3 “E’s” for Optimal Child Nutrition
List the components of a nutrient-rich way of eating
Use practical family feeding techniques by
translating it into real life application
Try at least one thing you heard today with your
family when it comes to family feeding
September 17, 2010 Angela Lemond, RD, CSP, LD
General Parental Goals of Family
Feeding
Nutritious
Practical/easy/fast
Good tasting
Minimal conflicts
Training ground?
September 17, 2010 Angela Lemond, RD, CSP, LD
3 Key Components of Feeding a
Family
1. Behavioral Aspects
2. Objective Information (food & nutrition)
3. Practical Application
September 17, 2010 Angela Lemond, RD, CSP, LD
Three “E’s” and Parental Styles
Behaviors of Family Feeding 1.
Parental Styles
Authoritarian Parenting
Strict rules
“Because I said so”
Permissive Parenting
Responsive vs.
demanding
Lenient and avoid
confrontations
Authoritative Parenting
Established rules and
guidelines
Assertive, but not intrusive or
restrictive
Uninvolved Parenting
Low response and
communication
Basic needs only
September 17, 2010 Angela Lemond, RD, CSP, LD
Three “E’s” for Optimal Child
Feeding
Educate
Expose
Empower
September 17, 2010 Angela Lemond, RD, CSP, LD
Exhibits A & B
September 17, 2010 Angela Lemond, RD, CSP, LD
Three “E’s” Concepts
Be a good role model
Include kids in decision making
Younger children: Love to try new things. Ask for ideas, let them make choices.
Older children: May not be open to being told what to do. Recognize the approach that works best with your child.
Take it slowly
Make it easy
Limit high fat and sugary foods in your home
Talk about the benefits in ways that mean something
Offer the same foods for the whole family
Include kids in food preparation: A child who helps in the kitchen …
Tries and likes more foods
Gains confidence, self-esteem and pride
Learns basic math and science concepts
Learns new vocabulary
Learns responsibility
September 17, 2010 Angela Lemond, RD, CSP, LD
Three “E’s” Concepts
Get kids involved in:
Planning
Shopping
Preparing
Cooking
Enjoying
September 17, 2010 Angela Lemond, RD, CSP, LD
MOMMY & ME
COOKING FUN!
Empowering the kids…
Prepping the veggies for the
grill!
Shucking the
corn &
breading the
meat for
healthy oven
bake!
Optimal Formula
Clear rules and
guidelines
Parent in charge
Provides child ability
to make own decisions
within proper
guidelines
Educate
Expose
Empower
Authoritative Parenting Three “E’s” for Optimal Child
Feeding
= Solid Foundation for Healthy Family
September 17, 2010 Angela Lemond, RD, CSP, LD
Nutrition Basics
Objective Information 2.
Nutrition Guidelines for Children
Grains
Consume whole-grain products often; at least half of all grains should be whole grain
Milk
2 to 8 years old: 2 cups per day of fat-free or low-fat milk or equivalent milk products
9 years and older: 3 cups per day of fat-free or low-fat milk or equivalent milk products
Fruits
Choose whole or cut-up fruits over juices
Choose canned fruit packed in juice rather than syrup
Vegetables
Serve a variety of vegetables
Protein
Includes meat, poultry, fish, cooked beans, eggs, peanut butter, nuts/seeds and certain dairy products
Choose cuts of meat that are lower in fat and trim all visible fat
Minimize processed meats
Fats
2 to 3 years old: Keep total fat intake between 30%-35% of calories
4 to 18 years old: Keep total fat intake between 25%-35%
Majority of fats should be from polyunsaturated and monounsaturated fatty acids
September 17, 2010 Angela Lemond, RD, CSP, LD
Nutrient-Rich Family Meals
www.mypyramid.gov September 17, 2010 Angela Lemond, RD, CSP, LD
What is MyPyramid's message?
Activity - The person climbing the steps symbolizes the importance of
physical activity every day
Moderation - Moderation is symbolized by the narrowing of each food group from bottom to top. Those groups with a wider base are those that should be selected more often
Proportionality - The different widths of the food bands serve as a guide as to how much food a person should choose from each group
Variety – Eat a variety of food from all of the food groups every day
Gradual Improvement - Take small steps to improve diet and lifestyle
Personalization - Personalization is achieved through the website http://www.mypyramid.gov. There you can enter your age, gender and activity level and receive a personalized food guide with recommendations for physical activity
September 17, 2010 Angela Lemond, RD, CSP, LD
Nutrient-Rich Family Meals
Shop the perimeter of the store:
Make half your grains whole.
Vary your veggies.
Focus on fruit.
Get your dairy foods.
Go lean with protein.
www.mypyramid.gov
September 17, 2010 Angela Lemond, RD, CSP, LD
Keys to Healthful Eating
All foods fit – it’s all about frequency and variety
Say “NO” to fad diets
Balance, moderation and good ‘ole common sense
are the basis for optimal eating habits
Eat 3 meals and at least 2 snacks daily
Minimize processed foods
September 17, 2010 Angela Lemond, RD, CSP, LD
Keys to Healthful Eating
Enjoy lean meats (if you eat meat)
Use plenty of fruits, vegetables, and whole grains
Include dried beans and peas in your diet regularly
Include fish 2 times weekly
September 17, 2010 Angela Lemond, RD, CSP, LD
Choosing Foods for Your Family
GO
Lowest in fat and
sugar
Relatively low in
calories
"Nutrient-rich (high
in vitamins, minerals,
and other nutrients
important to health)
Great to eat
anytime
SLOW
Higher in fat, added
sugar, and calories
To be eaten
sometimes/less often
WHOA
• 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
GO SLOW & WHOA
September 17, 2010 Angela Lemond, RD, CSP, LD
Keys to Healthful Eating
Enjoy low-fat dairy foods, 2-3 times daily (if you
eat dairy foods)
Drink calorie-free or low-calorie beverages, such as
water and unsweetened tea
Practice portion control
Relax and enjoy your meals
September 17, 2010 Angela Lemond, RD, CSP, LD
Keys to Healthful Eating
Eat fewer foods containing saturated fats and trans
fats
Eat less sodium
Use fewer refined carbohydrates
If you drink alcohol, do so in moderation
September 17, 2010 Angela Lemond, RD, CSP, LD
Making it happen!
Practical Application 3.
Disconnect
MUST BE PRACTICAL!! September 17, 2010 Angela Lemond, RD, CSP, LD
Practical Feeding Applications
Must have a plan! Minimum one week in advance
planned on most flexible day
Search quick & easy recipes first, then make them
over to be healthier if needed
Plan dinners first and allow meals for leftovers or
“chameleo-meals”
Portion snacks out ahead of time and keep in cars,
work desks and backpacks
Washed, cut and ready-to-eat fruits and
vegetables
September 17, 2010 Angela Lemond, RD, CSP, LD
Practical Feeding Applications
Shop sales: Take advantage of local store specials
or bulk purchases on commonly used items.
Stock your freezer: Frozen fish, meats and
vegetables
Shop faster: well-stocked pantry with staple food
items
Stretch your meals: well-stocked pantries allow you
to pull together an extra meal or two using unused
ingredients or re-working leftovers
September 17, 2010 Angela Lemond, RD, CSP, LD
Cook foods ahead of time and freeze in family-size
portions
Rely on prewashed and prepared foods
Mix “take out” with “prepared at home” foods, such
as pizza and tossed salad
Add fresh fruits and vegetables to convenience foods
to improve the nutritional value
Practical Feeding Applications
September 17, 2010 Angela Lemond, RD, CSP, LD
Practical Feeding Applications
Prepare simple dinners, such as canned black beans and rice
Make a meal out of healthy snack foods
Include fruits and/or vegetables at every meal and snack
Enjoy eating out, but choose carefully
Don’t worry yourself if you can’t make the perfect meal
September 17, 2010 Angela Lemond, RD, CSP, LD
Food staples – Keep stocked
Frozen meat and fish
Frozen vegetables
Vinegars/oils
Essential spices
Flours, grains and pastas
Canned beans and tomato (crushed, sauce, etc.)
Condiments
Nuts and nut butters
September 17, 2010 Angela Lemond, RD, CSP, LD
Use Your Kitchen
Kitchen appliances are made to be used, not admired
Gadgets
Microwave
Grill
Food processor
Oven
Crock-Pot®
September 17, 2010 Angela Lemond, RD, CSP, LD
Top Recipe & Child Nutrition Resources
Six O’Clock Scramble newsletter and cookbooks www.thescramble.com
Mealtime Makeover
www.e-mealz.com
SuperKids Nutrition
www.superkidsnutrition.com
Raise Healthy Eaters www.raisehealthyeaters.com
Weelicious www.weelicious.com
Real Simple: Food & Recipes www.realsimple.com/food-recipes
Supermarket Savvy
www.supermarketsavvy.com
Epicurious www.epicurious.com
Food Network’s Health Eats www.healthyeats.com
Nourish Interactive
www.nourishinteractive.com
September 17, 2010 Angela Lemond, RD, CSP, LD
Food & Recipe ideas to share?
Angela Lemond, RD, CSP, LD
555 Republic Drive Suite 200
Plano, TX 75074
Ph: 972-422-9180
Mommy Dietitian Blog
www.mommydietitian.com
Professional Website
www.angelalemond.com
September 17, 2010 Angela Lemond, RD, CSP, LD