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EatingFIT Happy Families through Healthy Eating By Krista Yoder Latortue, MPH, RD, LDN Mealtimes Children and families eat frequently throughout the day, so if eating is a stressful routine for your family, it can impact your entire life. It is important to create positive mealtimes as part of your family routine. This can be challenging when your child is a picky eater. The good news is you can increase the variety and amounts your child eats by making simple changes in your family’s mealtime routine. Set Realistic Expectations Did you know it can take a child 10–20 times of being exposed to a new food before he or she will actually taste it That means you can introduce the same food every day for two to three weeks before your child will actually be willing to try it! Don’t be discouraged. Put your mind at ease by remembering it is normal for children to not try a new food the first, second, or third time you offer it to them. Don’t give up if your child refuses a new food the first time. Try, try again! A child’s usual food intake varies from day to day based on the hunger/fullness patterns in your child. Children tend to eat a lot when they are very hungry, to the point of getting very full. They will not eat much again until they are hungry. Thus an average week may consist of a few days of increased food intake and a few days of decreased food intake. Remember this is normal. Your child is a very small version of you. Therefore, your child can only be expected to eat a tinier version of what you eat. Children should not be given adult size portions. A good rule of thumb for a healthy serving is one tablespoon per year of age. For example, if your child is two years old, offer two tablespoons of oatmeal rather than an entire bowl. Mealtime Environment and Structure Your role as a parent during mealtime is to provide your child with food and a positive eating environment. It is up to your son or daughter to determine how much he or she eats. In fact, it is even okay for your child to refuse an entire meal as long as you offered food and gave him or her the opportunity to eat. When you’re at home, offer all meals and snacks in only one location, like the kitchen table. By only offering food in one location, the child learns he or she must sit to receive food. Children are easily distracted. Requiring your child to sit to eat helps minimize distractions, allows him or her to focus on the food and take the time to eat. Remember, it is acceptable to require your child to sit for meals, but do not force him or her to eat the food. Make Mealtime Family Time Children enjoy social interaction and often try to act out what they observe. Therefore, it is important to offer your son or daughter the same foods the rest of the family is eating. Your child will be more willing to eat if he or she sees you eating the same thing. Involve your son or daughter in preparing the food. He or she will feel like they are partly in control of what they are eating. Involving your child will also encourage him or her to experience new foods through touch, smell, and sight before attempting to eat them. 22 I <strong>PhillyFIT</strong> November/December I 215-396-0268 I www.phillyfit.com
Enjoy Mealtime The most important and influential thing you can do at mealtime is to stay positive. Balance the importance of setting up mealtime structure by requiring sitting and limiting distractions with the freedom of having realistic expectations and eliminating force feeding. You can create a happy mealtime and family by establishing healthy eating routines. If you would like further advice specific to your child’s nutritional status, please contact a registered dietitian - a nutrition expert who will offer evidence-based recommendations for your child and family. BOXINGLESSONS FIRSTSESSION FREE Come Try It! Great Cardio Workout Build confidence while getting in the BEST SHAPE OF YOUR LIFE! 1810 County Line Rd. Huntington Valley, PA 267-934-2117 www.bodydfit.com MAIN EVENT BOXING Lessons for kids and adults *Private or group*All levels of experience Weight Training Also Available Build strength, endurance, flexibility and overall core strength and conditioning! Krista Yoder Latortue, MPH, RD, LDN is an accomplished registered dietitian recognized nationwide for her work as Executive Director of Family Food, LLC. Family Food, LLC promotes happy families through healthy eating by providing in-home nutrition counseling from registered dietitians for families. Visit www.familyfoodllc.com to set up an appointment today! Rusty Stewart, Ph.D., ACHt., Reiki Master • Manifestation Life Coaching • Public Speaking Engagements • Conscious Heart Relationsthip Coaching • Integrated Psychotherapy • Advanced Clinical Hypnotherapy • Holistic Integrative Breathing • Shamanic Journeying Individual, Couples, Groups, Workshops, Healer Certifications Personal Growth Alternatives, LLC 2411 B & C Patane Ave., (Off Easton Rd. ) Abington, PA 19001 Office & Cell: 609.332.4663 rusty@rustystewartphd.com www.personalgrowthalternatives.com www.rustystewartphd.com Are you considering Weight Loss Surgery • Laparoscopic Gastric Bypass • Sleeve Gastrectomy • Lap Band Please call fora confidential consultation 267-572-3168 • Fax 267-572-3161 Lisa Medvetz, MD, FACS Barix Clinics • 280 Middletown Boulevard • Langhorne, PA 19047 Use Coupon code at check out: phillyfit for 15% off merchandise Style 1900PN Abdominal & Lower Back Support Shorts REDUCE NERVE & MUSCLE PAIN! These compression shorts were designed specifically to help decompress nerves to help reduce lower back pain. Perfect for everyday use for all activities. Come visit Pine Run to see how Living Well is a part of everyday life for 400 Villagers living on campus. Seniors 65+ are welcome to sample a free class: *Yoga *Zumba Gold *Strength & Stability Call Barbara Chierici at 215-340-5214 to receive a brochure or to attend a Lunch & Learn event offered every month. November/December I 215-396-0268 I www.phillyfit.com <strong>PhillyFIT</strong> I 23
Page 2 and 3: An EXPOBeyond Your Greatest Expecta
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