KEYS TO FEEDING A FAMILY - Beef Loving Texans TO FEEDING A FAMILY: A PRACTICAL APPROACH TO ENJOYING NUTRIENT-RICH FOODS September 17, 2010 Mommy Dietitian Angela Lemond, RD, CSP, LD

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?


3 Key Components of Feeding a

Family

1. Behavioral Aspects

2. Objective Information (food & nutrition)

3. Practical Application


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


Three “E’s” for Optimal Child

Feeding

Educate

Expose

Empower


Exhibits A & B


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


Three “E’s” Concepts

Get kids involved in:

Planning

Shopping

Preparing

Cooking

Enjoying


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


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


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


http://www.mypyramid.gov/

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


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



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


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



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



Eat fewer foods containing saturated fats and trans

fats

Eat less sodium

Use fewer refined carbohydrates

If you drink alcohol, do so in moderation


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



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


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




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


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


Use Your Kitchen

Kitchen appliances are made to be used, not admired

Gadgets

Microwave

Grill

Food processor

Oven

Crock-Pot®


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


http://www.thescramble.com/

http://www.e-mealz.com/



http://www.superkidsnutrition.com/

http://www.raisehealthyeaters.com/

http://www.weelicious.com/

http://www.realsimple.com/food-recipes



http://www.supermarketsavvy.com/

http://www.epicurious.com/

http://www.healthyeats.com/

http://www.nourishinteractive.com/

Food & Recipe ideas to share?

Angela Lemond, RD, CSP, LD

555 Republic Drive Suite 200

Plano, TX 75074

Ph: 972-422-9180

[email protected]

Mommy Dietitian Blog

www.mommydietitian.com

Professional Website

www.angelalemond.com


http://www.mommydietitian.com/

http://www.angelalemond.com/

Documents

KEYS TO FEEDING A FAMILY - Beef Loving Texans TO FEEDING A FAMILY: A PRACTICAL APPROACH TO ENJOYING NUTRIENT-RICH FOODS September 17, 2010 Mommy Dietitian Angela Lemond, RD, CSP, LD