Raising Good Eaters

There is something deeply satisfying about feeding our children well.  Intuitively, we know that cooking with love affects the food we prepare.   In order to raise good eaters, we need to pay attention to how we shop, prepare and ultimately enjoy food.

Introduce children to the wonder of food at an early age.  Grow a garden, visit farmer's markets and local farms.  Take them shopping with you and let them pick out a new vegetables to try each week.  Children are always welcome at Capers Whole Foods Market. Studies show that children who are involved in the growing and preparation of food are more likely to try a variety of foods.  

Anchor your family by sitting down and eating together.   Researchers at the University of Minnesota found that children who ate family meals had lower incidence of tobacco, alcohol or marijuana use and a higher grade point  (Arch Pediatr Adolesc Med. 2004 Aug).   Family meals have also been shown to protect children from overweight and disordered eating. 

            Trust your children to respect their own inner hunger and satiety and you will build trust between you and your child.  Your child learns "I can trust my body and my inner knowing".  This is much more important than whether or not he/she eats broccoli today.  If children are offered a variety of healthy foods in a comfortable environment, they do know what and how much of that food they need to eat

             Choose to make good food a value for your family.   Eating well is much simpler when we focus on 'real' foods that are minimally processed, fresh and grown locally. A healthy diet is based on locally grown, organic vegetables, fruits, nuts, seeds, legumes, and whole grains.   Organic eggs, dairy foods, fish, seafood, poultry and meat also provide concentrated sources of important nutrients.  Children need to be offered these foods at each meal and snack.

The Picky Eater

            Some children are slow eaters, some are more sensitive to smell, taste and textures and some are just plain finicky.   While it is important to know your own child and respect their individuality, you still have a role to play in helping your child become a good eater.   Make sure that you avoid pressuring your child to eat and making food an issue.   Don't use rewards, bribes or threats.  They may work in the short term but will get in the way of helping your child develop a healthy relationship with food and eating.  A healthy relationship with food provides a foundation for health that is more important than whether or not your child eats his broccoli today. 

Instead focus offering a variety of healthy foods during structured meals and snacks in a calm and happy environment.   Let your child be the boss of how much and what they eat from what you have prepared.   Trust that healthy children will eat if given the structure and support they need.   If you find it difficult to do this, consider getting some assistance for your own food issues from a counselor or nutritional therapist.  

Supplements for Kids

A quality multivitamin mineral supplement can help put everyone's mind at ease during the ups and downs of kid's appetites and eating.   There are many choices now available in both liquid and chewable forms, but be sure to choose one without artificial color, flavor or sweeteners.   Take the supplement with breakfast to enhance absorption.  Recent research at the University of Guelph recommends a fish oil supplement containing 150mg DHA per day for children's optimal brain and retina development.  Usually one teaspoon a day of fish or flax oil can easily be added to juice or smoothies.   And of course, if your child is not consuming dairy products or fortified dairy alternatives, it is a good idea to consider a calcium supplement as well.  Make sure your baby gets exposure to natural sunlight each day to help our skin manufacture vitamin D. 

Safety Note:  Keep supplements out of the reach of children to prevent a harmful overdose. 

Organic Foods for Children

Consider organic foods for your child whenever possible.  Children who eat primarily organic diets have lower pesticide levels in their body than those eating conventional diets.  You can keep within your food budget by planning your meals around locally grown foods and eating with the seasons. (http://www.bcfarmersmarket.org/web/shoppers/seasonalchart.htm). 

Preventing Childhood Obesity

It is natural for children to grow along a fairly predictable growth pattern - sometimes filling out with extra weight and sometimes spurting up in height.  This is normal.  However, if your child's growth suddenly veers upward from their expected growth curve, there are a few things you can consider. 

Take a look at what your child is drinking.    Offer juice, milk, and soy/grain beverages only with meals and encourage water the rest of the time.  Pop is not recommended for toddlers and preschoolers.

Introduce the concept of 'everyday foods' and 'sometimes foods'.   Fill the house with healthy, minimally processed everyday foods such as whole grain breads, pasta, cereal, crackers, fruits, vegetables, nuts, seeds, eggs and legumes.    Chips, cakes, cookies, candy, pop and fast food are 'sometimes foods'.    

Limit screen time.  Studies show that just by limiting screen time, children will become seek other more active things to do such as jumping, biking, swimming, hiking and sports.

Model slow, mindful eating putting your utensils down between bites, chewing food thoroughly. Studies show that positive family meals helps protect children against overweight, obesity and disordered eating.

Do not put children on a diet - any diet and don't talk 'diet talk' around the house.  Instead focus on preparing and eating family meals together in a calm, happy environment.

Consider a parenting framework that includes the concept of 'division of responsibility in child feeding'.  This is fundamental to raising children with a good relationship to food, nutrition and body image.   Basically, our job as parents is to choose and prepare foods and serve them in an environment that is calm and predictable.   Our child's job is to choose from those foods and learn to trust their own hunger and satiety, within the framework of boundaries we offer.    Most problems around food, weight and power struggles can be traced to a crossing of boundaries in this area.  For more information see www.ellynsatter.com or contact Capers Whole Foods Markets Nutritionist for a consultation.

            Never, ever, ever talk negatively about your child's body size and shape.  Let them know you love them unconditionally and that you trust they will grow into their own best healthy size and weight.  Teach them about genetics and how that influences differences in people.  If you have trouble doing this, get some help for yourself so that you can work through these issues without projecting them onto your child.

Food and Behaviour

             A child's behaviour is affected by many factors including their own individual psychological makeup, parenting, family stresses, daily routines (or lack of them) and health.  Daily exposure to refined sugar, artificial food coloring and flavorings and chemical food additives has been associated with general hyperactivity and attention deficit disorders.  Allergies and food sensitivities can also affect behaviour.  For example recent research has shown that children with ADHD, ADD and autism may benefit from a gluten free casein free diet. 

            If you suspect that your child's behaviour is not appropriate for his developmental age, there are many things that you can do to support your child naturally:  

• Start by cleaning up the diet. Get rid of sugar and artificial additives. Load up on real fresh, locally grown foods such as Superfoods
• Add a multivitamin mineral supplement along with 1 tsp fish oil to his diet each day.
• In order to avoid power struggles around food, get clear about the division of responsibility in feeding (see www.ellynsatter.com).
• Get enough exercise - some children really do require hours and hours of active play. Find a way to restructure and reprioritize your life to support that.
• Review your families' stresses and do whatever you can do to keep things simpler and parents happier.
• Ensure that your child has an opportunity to spend quiet time each day as a way to ground and develop coping skills
• Develop daily rhythms and routines that your child can count on
• Focus on the positive. Take delight in your child and affirm their goodness regardless of what phase you are both passing through
• Keep your child close. Touch your child as often as they will allow. Cuddle, tickle, play, rest and read together.

If you are attending to all of these issues and your child's behaviour is still disruptive, it might be time to consult with an allergist, doctor or counselor for further support.

Victoria Pawlowski, Capers Whole Foods Market Nutritionist is a fabulous resource and is available to provide families and children one-on-one consultations regarding nutrition and healthy eating.  She can be reached at 604-739-6640, ext. 211.

Victoria.pawlowski@wholefoods.com

Recommended Resources     

How to Feed Children            

www.ellynsatter.com

What to Feed Children    

Winning the Food Fight, Dr. Joey Shulman Wiley 2003

            Dial A Dietitian www.dialadietian.org

 

Natural Family Living Support 
             www.holisticmoms.org

 

Environmentally Preferred Products 
             www.epa.gov/epp/pubs/clean/cleaning.html

            www.toxicnation.org
            www.safecosmetics.org

Parenting:

Hold On to Your Kids: Why Parents Need to Matter More Than Peers
by Gordon Neufeld, Gabor Mate

Dr. Sears

www.askdrsears.com