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

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

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?”

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

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

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

Obesity Trends* Among U.S. AdultsBRFSS, 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.

Good Nutrition is Important for Children

Proper brain development Strong bodies Proper growth Eating well for a lifetime of health

www.mypyramid.gov/preschoolersprovides 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

Plan Nutritious Meals

1. 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

Plan Nutritious Meals

2. Serve nutritionally dense foods– Foods that are high in vitamins and

minerals– Smaller meals means that every bite

counts

Plan Nutritious Meals

3. 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

Plan Nutritious Meals~Review

1. Follow a meal and snack schedule

2. Serve nutritionally dense foods

3. Offer a variety of foods

Understand Healthy Portions

1. 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

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

Understand Healthy Portions

2. 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

Understand Healthy Portions

3. 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

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

Understand Healthy Portions~ Review

1. Start with small portions

2. Help children know when they have had enough

3. Follow the child

4. Feeding Responsibilities1. Parents: what and when

2. Children: how much and if

Coping with Picky Eaters1. 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!”

Coping with Picky Eaters2. 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

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

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

Coping with Picky Eaters

3. 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

Coping with Picky Eaters~ Review

1. Picky eating is normal for many preschoolers

2. Making food for picky eaters

3. Helping your picky eater to try new foods

Make Meal Times Fun for the Whole Family

1. 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

Make Meal Times Fun for the Whole Family

2. 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

Make Meal Times Fun for the Whole Family

3. 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

Make Meal Times Fun for the Whole Family

4. 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

Make Meal Times Fun for the Whole Family ~Review

1. Make meal time a family time

2. Turn off the TVTurn on the conversation

3. Have your child help with the meal preparation

4. Set a good example

Overall Review

Your children need to eat to grow into healthy adults.

Family meal times can help your families grow strong.

“To Our Children’s Health!”