Make Nutrition a Family Affair

By Judy Dodd, MS, RD, LDN, Giant Eagle^® Food and Nutrition Advisor

Three meals – There is no rule for "how many" meals but it does make nutrition sense to space meals over the active day. Three divides nicely but for children, active adults and small appetites it is smart to plan snacks. Make the goal at least three and 2 – 3 snacks (that incorporate the foods important to making your daily goals).
Breakfast — Yes, you've heard it before but there are reasons to start a day with nutrients your body needs to work, play, and for children to grow. It can be as simple as a whole grain cereal with a milk or alternative and fruit or juice. It's nice to have the added protein from an egg, lean meat or peanut butter on toast but remember some of this can be mid – morning snacks as well.
Portions and Servings – Portions are what you see in front of you but servings are what are recommended as health – smart goals. Check out www.choosemyplate.gov. or ask your Giant Eagle RD. Think a 10 inch plate, with half as fruits and veggies, ¼ each of grains or starchy vegetables (like potatoes or corn), and the remaining ¼ a protein choice, as a meal. Add in yogurt, milk or cheese or calcium to balance the choices. For children: let them fill their plate and begin to learn what their serving size goals should be!
Enjoy – This may be the hardest to achieve but the goals are pleasant conversation, no texting and no headphones or screen gazing. Being social, trying new foods and actually tasting food, rather than inhaling it, builds food appreciation. And yes, children who enjoy at least one meal a day with their family (with caregivers modeling positive food behaviors) are learning about what and how to eat for health!
One Bite – Meals are a good time to introduce new foods but be prepared to set guidelines. The one bite idea may work with advice to not give your opinion until everyone has a chance. Research shows it may take up to 10 trials before a food passes the taste test of a picky eater!
Schedule – Okay, this sort of defeats the purpose but it may be the way to start you and your meal partners on the track to health – smart eating. Family meal day is ___(fill in the blank) and no excuses. It's also a good time to share the preparation and clean up. For some of us it means marking the calendar and putting sticky notes on peoples doors – but for the health of it all...it's worth the effort.

September 2011

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Make Nutrition a Family Affair

By Judy Dodd, MS, RD, LDN, Giant Eagle^® Food and Nutrition Advisor

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By Judy Dodd, MS, RD, LDN, Giant Eagle^® Food and Nutrition Advisor