From The Doc<strong>to</strong>r 医 生 之 窗Raising Healthy Eaters – Part III: Cooking in theKitchen with Your KidsBy Mark Hyman, M.D.In this blog on raising healthy eaters I share effectivetactics <strong>to</strong> introduce your little ones <strong>to</strong> thekitchen, create a playful and safe space for experimentingand learning, and instill a lifelong lovefor the process of nourishing themselves andtheir loved ones.Employing excellent tactics for tricking your kidsin<strong>to</strong> preferred behavior is underrated in parenting<strong>to</strong>day. This may sound sneaky but bear withme. Think for a minute about the foods you disliked<strong>as</strong> a kid, and possibly still dislike <strong>to</strong>day.Brussels sprouts? Yuck! Fish? Eww!Even one of our most notable leaders, GeorgeH.W. Bush, proclaimed <strong>to</strong> detest broccoli(perhaps one of the healthiest vegetables available).Chances are President Bush’s parents (noryours for that matter) did not employ creativeways <strong>to</strong> get him onboard with healthy eating.They probably relied on the old fallback,“Because I said so!” (Sound familiar?!)Getting kids <strong>to</strong> love the process of planning, preparing,serving, and enjoying healthy meals is rewardingfor parents and involves simple yet effectivemarketing tactics on your behalf. Getready–here comes your future chef!First Tactic: InvolvementWe know children need <strong>to</strong> feel included and, justlike adults, they crave meaning and purpose. Involvechildren in meal preparation <strong>to</strong> help buildtheir self-esteem and identity within the family.Culinary skills build on so many different are<strong>as</strong> oflearning and cognition that enhance your child’sbrain. Think about the math, reading, creativity,planning, science, culture, and his<strong>to</strong>ry that youp<strong>as</strong>s on <strong>as</strong> you teach your child how <strong>to</strong> cook!And, a playful milieu is the best environment forkids <strong>to</strong> learn in, mixing fun in<strong>to</strong> their kitchen experienceonly serves <strong>to</strong> enhance their experience.With my kids, we loved listening <strong>to</strong> musicwhile we cooked <strong>to</strong>gether. To this day, I still turnup the tunes <strong>as</strong> I cook!Figuring out how <strong>to</strong> make cooking attractive and“cool” is not hard when you have a few <strong>to</strong>ols atyour disposal.So, are you ready <strong>to</strong> get cooking? Here are someways <strong>to</strong> involve your child in the kitchen:Meal Planning: Brains<strong>to</strong>rm with your childabout your weekly menu. Kids like <strong>to</strong> have options,provide them with some ide<strong>as</strong> and havethem weigh in. Keep your sentences short andthe meal names simple and e<strong>as</strong>y <strong>to</strong> visualize.Children look forward <strong>to</strong> these meals andyou get <strong>to</strong> teach them about how <strong>to</strong> compose ahealthy plate, using local and se<strong>as</strong>onal foods. Adouble winner! For more information on how <strong>to</strong>make a healthy meal visit The Blood Sugar Solutionand previous blogs in this series on Raising20 <strong>Yang</strong>-<strong>Sheng</strong> (Nurturing Life) Volume 3, Issue No. 3
Healthy Eaters.Grocery Shopping: Have your child help you createthe shopping list. If they are <strong>to</strong>o young forthis, you can talk out loud <strong>to</strong> help familiarizethem with the names of foods. At the s<strong>to</strong>rethey can help you find the foods on yourlist. Most s<strong>to</strong>res have mini shopping carts foryour child <strong>to</strong> help you – encourage them <strong>to</strong>use these <strong>to</strong> gather non-breakable items (thisteaches them shopping cart etiquette <strong>as</strong>well). You can teach them how <strong>to</strong> select thehighest quality fruits or vegetables by showingthem what <strong>to</strong> look for in texture, color, andaroma. You can also teach them how <strong>to</strong> shopthe perimeter first and why the choices offeredin the middle aisles aren’t <strong>as</strong> healthy.Back at Home: Have them help bring in the groceriesif they are old enough and put everythingaway where it belongs. I <strong>to</strong>ld you cookingwith kids would be rewarding!Get Cooking Together: Starting around the ageof 3 (depending on your child’s readiness),kids can begin <strong>to</strong> help you in the kitchen. Kidscan have fun, feel important, and learn a lot bydoing everything from taking ingredients ou<strong>to</strong>f the pantry or refrigera<strong>to</strong>r, <strong>to</strong> going outside<strong>to</strong> pick herbs from the garden. What else canthey do?. W<strong>as</strong>h vegetables, fruits, and herbs.. Help <strong>as</strong>semble dishes, especially simple andcolorful ones such <strong>as</strong> salads.. Help with me<strong>as</strong>uring, keeping track of time,and testing food (their favorite).. Crack eggs, grind grains, and prepare nutsand seeds if you are <strong>to</strong><strong>as</strong>ting them.. And, <strong>as</strong> they get older, peel, grate, or cutvegetables (usually around 5 years of age iswhen a child h<strong>as</strong> the coordination <strong>to</strong> hold achild’s knife but you should still supervisetheir every move).Serving: Nothing makes a child feel more specialthan knowing they get <strong>to</strong> be the star of everyone’sfavorite time of day–dinner! Allow yourlittle helper <strong>to</strong> serve your family by teachingthem how <strong>to</strong> set the table and encourage them<strong>to</strong> make it a beautiful space. Creating idyllic“meal-scapes” is not only fun, but also teachesyour young eater that meal time is a sacredtime when nourishment and community takeplace. Teaching this at an early age encourageslifelong healthy eating habits and fostersa happy and healthy <strong>as</strong>sociation withfood. Have them decorate the table with flowers,candles, clean place mats, cups, utensils,and napkins. Every once in a while, have yourchild make place cards for family membersand <strong>as</strong>k them <strong>to</strong> place them around the table–this gives your child the control they craveand let’s them be in charge!Clean Up: Your little chef needs <strong>to</strong> understandhow <strong>to</strong> complete the cycle of fun in thekitchen by learning how <strong>to</strong> properly clean upafter him or herself. You will reap the benefitsof this for years <strong>to</strong> come! Your child canhelp carry dishes <strong>to</strong> the sink, w<strong>as</strong>h and drythem, or work the dishw<strong>as</strong>her. To completethe cycle, teach them how <strong>to</strong> recycle andcompost discards and lef<strong>to</strong>vers, if your familydoes this.Tactic Two: PresentationMarketing healthy food <strong>to</strong> your young eater is achance for you <strong>to</strong> think like a kid again. Gettingyour child interested in the kitchen is e<strong>as</strong>y if youturn on your creativity and appeal <strong>to</strong> their interests!When I wanted <strong>to</strong> encourage healthy eatingin my children I realized that it w<strong>as</strong>n’t <strong>as</strong> simple<strong>as</strong> saying “eat your spinach because it is good foryou”. I had <strong>to</strong> get them interested and excited.I’m sure you can relate <strong>to</strong> having a picky eater oran eater who goes through a picky ph<strong>as</strong>e. EitherJune-July 2013 <strong>Yang</strong>-<strong>Sheng</strong> (Nurturing Life) 21
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