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Eating for Health: A Family Affair

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Asparagus. Parsnips. Shiitake mushrooms (c) 2006 Ed Bauman, Ph.D. www.baumancollege.org ... Can be Taught to Cook Progressively ... – PowerPoint PPT presentation

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Title: Eating for Health: A Family Affair


1
Eating for Health A Family Affair
  • Ed Bauman, M.Ed., Ph.D.
  • Bauman College
  • Holistic Nutrition and Culinary Arts

2
Create a Culture of Health
  • Begins with threats and opportunities
  • Meet and teach the parents
  • They share it gently with the children
  • Find kindred friends with kids
  • Bring health to the schools
  • Monitor media
  • Enlist business participation

3
Kids Reflect Culture
4
Who Controls Your Family Eating Habits and
Choices?
  • Mom or media?
  • Mom or peers?
  • Mom or restaurant?
  • Its the MOM, unless the DAD is on board!
  • Take charge, MOM

5
Eating For Health
  • Whole Foods
  • unrefined
  • Organic Foods
  • pesticide free
  • Diversified
  • variety
  • Seasonal
  • Produce in season

6
Why Organic?
  • Chemical free
  • Nutrient rich
  • Not adulterated
  • Ecologically sound
  • Biodiverse
  • Tastes better
  • Makes better compost

7
Diet Direction Calories from Macronutrients
  • Building
  • gtprotein fats -- carbs
  • Balancing
  • protein fats carbs
  • Cleansing
  • ltprotein fats -- carbs
  • US malnutrition
  • gt macro calories ltmicro and phytonutrients

8
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9
Seasonal Eating
  • Winter Building Diet
  • warming, more protein and fats
  • Spring Balancing Diet
  • moderate, more whole grains, roots
  • Summer Cleansing Diet
  • cooling, more fruits and salads
  • Fall Balancing Diet
  • moderate more whole grains, roots

10
Lemons Cleanse the Liver
11
Spring Foods
  • Liver Supportive
  • Flax
  • Sour fruit
  • Dark Greens
  • Citrus
  • Avocado
  • Olives
  • Brassica family
  • Whole grains
  • Millet
  • Quinoa
  • Wild Rice
  • Asparagus
  • Parsnips
  • Shiitake mushrooms

12
How Green Is your Diet
  • Chlorophyll builds cleanses blood
  • Tonifies nerves
  • Alleviates inflammation
  • Balances pH
  • Green Magic
  • Leafy Greens
  • Teas Spices

13
Just the Flax, Maam?
  • Complete food
  • Inexpensive
  • Stable when whole
  • Combines easily
  • Best fiber
  • Omega 3 fatty acid
  • Zn, Mg, Fe, Cr
  • Vitamin E

Eat flax morning and nite for a smoothe move
14
Spring Juice Fast
  • Health vacation
  • Retreat setting
  • Hikes and soaks
  • Group support
  • Organic juices, teas, broths
  • Yoga, meditation
  • Big fun

15
Spring (Vegetable) Protein
  • Split peas
  • Lentils
  • Garbanzo beans
  • Miso
  • Edemame
  • Goat cheese
  • Yogurt, kefir
  • Flax milk

16
Spring To Do List
  • Eat green
  • Eat clean
  • Eat less
  • Drink more
  • Be outdoors
  • Breathe deep
  • Sing and dance
  • Renew yourself

17
The Snack Plate
  • Fresh fruit
  • Nuts and seeds
  • Crackers
  • Yogurt
  • Raw Milk Cheese

18
The Main Meal
  • Lean Protein
  • Ocean fish
  • Black beans
  • Good Fats
  • Avocado
  • Flax seeds
  • Complex Carbohydrates
  • Brown Rice
  • Leafy, crunchy vegs

19
What Most Children are Eating
20
Highs and LowsProcessed Products
  • High in refined carbohydrates
  • High in refined sugar and trans fats
  • High in preservatives and additives
  • Low fiber
  • Low EFAs
  • Low in vitamin minerals

21
Eat Fresh, not Fake
22
Keys to Family Health
  • Buy Colorful Food
  • in bulk
  • Drink Water not soda
  • at least 1/2 the childs weight in ounces
  • Exercise
  • walking after meal great for digestion
  • Down time
  • regular rest periods
  • Communication
  • Loving, soft, firm

23
The Look of a Healthy Breakfast
24
Nutritious start to a Healthy day
Breakfast
  • Whole grain cereal, organic whole milk, sliced
    strawberries
  • Morning Smoothie with Big 3 Power Foods
  • Whey
  • Flax
  • Green Powder
  • Omelet, bran muffin, fruit
  • Nut-butter banana on whole grain bread, milk
  • Whole grain muffins, waffles or pancakes

25
Easy Snack Ideas
dried fruit
Homemade frozen yogurt pops
nuts
bean dip
fresh fruit
fresh veggies
stuffed tortilla
26
When Foods Forgotten
  • Blood sugar levels go down
  • Stress hormones rise
  • Behavioral problems increase
  • Loss of concentration
  • Mood swings
  • Violence
  • Disrespect

27
Family Dinner Time
  • Family seating together
  • Cheerful surroundings
  • Pleasant conversation
  • No pressure, no trips
  • Healthy favorites
  • Trying new food ideas
  • Dessert after the meal

28
Ways to Make ChangesIntroducing New Foods
  • Festive table presentation with childs help
  • Foods the look appealing
  • Healthy ethnic favorites
  • Subtle alterations
  • Never offer reward for trying new foods
  • Small portions (first taste)
  • Dont give up (takes 3-4 taste tests)

29
Meal Time Savers
  • Crock pot
  • Rice cooker
  • Pressure cooker
  • Air Popcorn Popper
  • No Microwave

30
Planning Ahead Ideas
  • Double the meal
  • Freeze for later
  • Chop extra vegetables
  • Individual portions
  • Soups and stews
  • Seasonal produce
  • Tonight and tomorrow
  • To Go sealed containers

31
Help Your Children Make Smart Food Choices
Healthy Eating Habits Are Learned It Starts in
the Kitchen.
32
Book Review
  • How to Get your Child to Eat, but not Too Much by
    Ellyn Satter, RD and LCSW
  • Describes Stages of Eating by Age - Mental and
    Emotional Attitudes Towards Foods
  • Stages
  • 1. Industrious Schoolager,
  • 2. Individualistic Teenager
  • 3. Peer Group Pressure
  • Chapters on Eating Disorders, Special Needs
  • Eating Relationship and Family Roles

33
Industrious Schoolager
  • Can Help with Planning Menus
  • Can Help with Food Preparation
  • Can Have Fun Together with Family
  • Can be Taught to Cook Progressively
  • Child Needs to Achieve to Establish Worth To Self
    and To Others

34
Individualistic Teenager
  • The Key is Talking (Goals, Guidelines)
  • Fun Foods That Make Nutritional Sense
  • Teens Like Information They Find Better
  • Classes Cooking, Nutrition, Health
  • Sports Eating, Dieting Behaviors/Peers
  • Eating Disorder watch

35
More Teen Insights
  • Boys Eat Anything in Large Amounts
  • Girls More Selective,
  • More Expensive Food
  • Need Clear Expectations/
  • Margin for Error
  • Need To Learn Respect for Others Families
  • Teen in Charge of Lunch, 1-2 Snacks
  • Put in Charge of Breakfast or Dinner

36
Boys and Girls Psychology
  • Families May Feed Girls/Boys Differently
  • More Criticism of Girls (No Boundaries)
  • Passive Way of Acting Out if Problems
  • Sports Can Put Pressure on Gymnasts, Dancers,
    Skaters, Athletes for Weight
  • Weight loss/Weight Gain Endorsed by Coaches,
    versus Normal Eating

37
Eating and Satiety
  • Regulation of food intake depends on internal
    cues of hunger, appetite and satiety.
  • Body weight is likely to be pretty stable.
  • Intentional dieting with the goal of losing
    weight is common, buy NOT SMART..
  • It may be habitual or occasional.
  • Most teens tire of dieting and give into hedonism.

38
Eating Disorders
  • By definition, an eating disorder involves
    significantly distorted eating attitudes and/or
    behavior and an emotional problem.
  • People are no longer voluntarily dieting and,
    typically, cant discontinue it without help.
  • Any of the patterns can precipitated by athletic
    training.

39
Favorite Websites
  • www.baumancollege.org - Audio/vide clip
    explaining healthy eating and the Eating 4 Health
    Plan
  • www.nutrition.about.com/cs/childnutrition/
    -articles and links regarding nutrition for
    children and teens family resources for eating
    healthy at school home games

40
www.healthychild.com
  • www.healthychild.com, Healthy Child Online
    Website, Newsletter, Jane Sheppard
  • Articles A Wellness Approach For Children
  • Encouraging Children To Eat Healthy,
  • Milk Is It Really Good For Our Children?,
    Children Need Fats To Be Healthy,
  • Processed Food and Low Fat Diets

41
Bye for Now
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