Family Mealtimes
Children learn to make healthy food choices by
watching others. They eat what they see others
eating. Parents and care providers need to be
good role models. Children will most likely eat
many different kinds of foods if they see that their
parents like and try different foods, too.
“The parent is responsible for what, when and
where of feeding. The child is responsible for how
much he eats” says Ellyn Satter, author of Secrets
of Feeding A Healthy Family. The parent decides
what and when the food is served. Do not worry if
the child does not eat well at a meal. If the child
is not snacking, she/he will eat if hungry.
Provide regularly scheduled meal and snack
times. Give children the opportunities to eat when
they are hungry but not “starving”. Regular meal
and snack time in a child’s schedule provides
structure and routine.
Developing pleasant mealtimes can often be a
struggle. Show the child what to do. Do not preach
about good health and eating habits. Young
children attach negative thoughts and feelings to
food and beverages used for rewards and
punishment. Never force a child to eat. Avoid
making issues about food preferences. Ask your
child how much he wants to eat. Let them serve
themselves. This will lead to fewer mealtime
hassles.
Parents should sit and eat with their children.
Mealtimes are a great time to model manners as
well. Teach your child how to do something by
showing him first. Then let her try. For example,
say, “Hold a cup with both hands. It makes it easier
to drink.” When families eat together, children
tend to eat a variety of foods. Meals are more
balanced. Another benefit of families eating
together is that more time is spent talking with
each other.
Portion size can be controlled when the family
eats together. Very young children seem capable
of adjusting their food intake to match the outflow.
Offer small children small portions of food and
let them know they can ask for more.
Young children can be involved. Have your child
help with a simple task during meal preparation
like setting the table. Participation encourages
children to try foods they might not otherwise want
to taste.
Create a pleasant atmosphere by eliminating
interruptions and distractions during family
mealtime. Turn off the television and loud music.
Let the answering machine take the phone calls.
Children are messy eaters. Parents should be
patient if there is a spill or a mess. Do not let
accidents spoil your meal. Family members
should be able to share interesting experiences,
update about upcoming events and other news.
Sharing positive mealtimes provides a setting for
strengthening relationships and a sense of
belonging.
Promoting good nutrition and healthy food choices
at family mealtimes can provide a healthy
environment for young children. Children never
outgrow their need for being with their family at
mealtimes. Mealtimes offer many opportunities
for family togetherness, moments to cherish and
good food to eat. Everyone can be a part of it.
Making the most of Family Mealtimes:
- Plan every week to anticipate activities that will
affect mealtime.
- Keep it simple. Plan a weekly menu with four
food items.
- Be creative about where you will eat together.
Pack a picnic to share after soccer practice.
Take a pizza to a working parent’s office.
- It may not always be dinner when you can eat
together. Try breakfast or brunch.
- Make a list of family mealtime favorites. These
recipes can go on your menu every week.
- A great time for family interaction is to share
the responsibilities of shopping, preparing,
serving and cleaning up.
- Use the crock-pot to come home to a soup,
stew or pot roast.
- Bake potatoes in the microwave and top with
vegetables, chili and cheddar cheese.
- When preparing casseroles, make two and
place one in the freezer for a later date.
- Serve breakfast for dinner. Pancakes, eggs,
French toast and fruit are good anytime.
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Active Colorado Kids
The number of overweight children has more than
doubled over the past 30 years. Kids are sitting
around more than they used to. According to
medical experts, all children 2 years of age or
older should get at least 60 minutes of moderate
to vigorous physical activity each day of the week.
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Safe Colorado Kids: Lightning
In Colorado, lightning is the number one life
threatening weather hazard.
Lightning occurs with all thunderstorms. Most
victims are struck while participating in outdoor
activities. Even if a storm is several miles away,
a person can still be struck.
Many people apparently “killed” by lightning can
be revived if quick action is taken. Learn mouthto-
mouth resuscitation and CPR. First aid given
should be given to those not breathing within a
few minutes. If you are affected by a lightning
strike, see a physician immediately.
Did You Know?
A bolt of lightning has a temperature of 50,000
degrees. The average flash of lightning could light
a 100-watt light bulb for more than three months.
Lightning can and does strike the same place
twice.
Lightning Safety Tips To Teach Your Children:
- If you feel your hair stand on end, drop to the
ground in a crouched position. Put your hands
on your knees. Do not lie flat on the ground.
- Do not be the highest object in any area. In
open areas, go to a low place like a ravine or
valley.
- Do not stand under trees or telephone poles.
In a forest, move under a growth of small trees.
- Stay away from water during a thunderstorm.
Water conducts electricity.
- Get off or away from open water and metal
equipment like golf cars, tractors or bicycles.
Keep several yards away from other people.
- Stay indoors and away from windows during a
storm.
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