Transcript FAMILY MEALS: FEEDING BODY AND SOUL

FAMILY MEALS:
FEEDING BODY AND SOUL
What do you think?
Family Meals can…
• Improve family eating habits
• Develop family traditions
• Strengthen family traditions
• Develop cooking skills
• Prevent children from taking drugs
• Prevent children from starting to smoke
Objectives:
Participants will:
• Understand the benefits of eating together as
identified in current research.
• Plan to use family mealtimes as a way to
strengthen the family.
• Understand the components of planning and be
able to plan a nutritious meal
• Be able to identify strategies to incorporate
family meals into busy lifestyles.
Are families eating together?
• Studies show 40-43% of families eat
most meals together.
• Most families place a high importance
on family meals.
Barriers to family meals
•Conflicting schedules
•Age of children
•Two worker families
•Working mother
•Second job
•Shift work
•Working late
•Teen jobs
What does research tell us about
the benefits of family meals?
Improving family eating habits
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More fruits, vegetables and grains
Less fried foods
Less soda
Less saturated fats
Less trans fats
More fiber and calcium
More macronutrients
Developing cooking skills
• Greater confidence in meal preparation
• More cooking skills
• Healthier food choices
Promoting Social skills and
family belonging
• Parents teach table manners and social
skills
• Family values
• Sense of community
• Family rituals
• Family traditions
• Parents as role models
Staying connected
Family meals allow parents to stay
involved with their children’s
lives, friends and activities.
Avoiding substance abuse
Children who ate with adult family members at least 5
times a week are less likely to use drugs than
adolescents who ate with parents only 3 times a
week.
The more often a teen eats dinner with his or her
family, the less likely that teen is to:
• Smoke
• Drink
• Use illegal drugs
FAMILY MEALS:
FEEDING THE SOUL
“The dinner table is not only a place of
sustenance and family business, but
also a place for the teaching and
passing on of our values.”
-Dr. Kevin Ryan
Center of Advancement of Ethics and Character
Strong families have routines
• rou·tine n. 1. A prescribed and detailed
course of action to be followed regularly;
standard procedure. 2. A set of customary
and often mechanically performed
procedures or activities.
(The American Heritage Dictionary)
Enriching family life
• Relating: communicating,
caring, problem solving, time
alone and together balance
• Changing: adapting to stages,
crisis or events
More on Enriching…
• Healing: acts of forgiveness and
recovery from loss
• Believing: affirming family values,
faith, life experiences
• Celebrating: special events, holidays,
accomplishments
Feeding the soul
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Reconnect after a busy day
Carry on a conversation and expand vocabulary
Provide feelings of safety and security
Share in chores and responsibilities
Teach thankfulness
Teach manners and social graces
Improve eating habits
FAMILY MEALS:
FEEDING THE BODY
http://www. MyPyramid.gov
Starting with the basics…
Web site:
www.MyPyramid.gov
Building-a-breakfast Pyramid
•Hard cooked egg
•Milk
•Orange
•Whole grain
cereal
•Peanut butter
•Low-fat yogurt
parfait with granola
and fruit
•Whole grain bread
Building-a-lunch…
•Mayonnaise, mustard to
taste
•Ham slice
•Swiss cheese
•Kiwi slices
•Carrot sticks
•2 pieces of whole wheat
bread
•Reduced fat ranch
dressing
•Turkey
•Glass of low-fat milk
•Low-fat cheese
•Side of fruit
•Tomatoes, lettuce,
tortilla wrap
Building-a-dinner…
Key Food Groups 1600 calories 2000 calories
Grains
5 ounces (3)
6 ounces (3)
Vegetables
2 cups
2.5 cups
Fruits
1 ½ cups
2 cups
Oils
5 teaspoons
6 teaspoons
Dairy
3 cups
3 cups
Lean Meat/Beans
5 ounces
5.5 ounces
Eating out?
You can still build a healthy meal when
eating out…by choosing carefully.
It is easy to overeat and occasionally one
can choose less healthy foods.
Incorporating snacks
Healthy snacking is
important to plan too!
Purchase healthy foods
to snack on and have
them ready to eat.
Portion distortion
Just because we are eating healthy, doesn’t
mean we can eat all we want.
Portions add up!
Did you know that restaurant portions are
often 2 or 3 times the recommended
serving!
Portion recommendations:
1 tablespoon
3 ounces
1/2 cup
1 cup
-West Virginia Universtiy, “Dining with Diabetes”
8 ounces
Making home recipes
healthier
• Reduce sugar by 1/3rd
• Reduce fats by 1/3rd
• Change solid fats to oils whenever
possible
• Use whole grain flours or substitute part
whole grain flour for regular flour
• Make substitutions when possible
STRONG BODY AND SOUL
YOU CAN MAKE IT HAPPEN~
Parents as role models
• Meal time practices
• A “do as I say” parenting style is not
as effective as a “do as I do” style.
More about parents as
role models
Meal Time Practices
• Quantities of food
• Types of food
• Milk
• Fruits and vegetables
• Snacks
• Social skills
• Food preparation skills
• Manners
Your personal picnic basket promise
Make family mealtimes a priority
Strategies
• Set habits when children are young.
• Get rid of distractions.
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Television
Computer
Telephone
Newspapers, magazines, mail
Strategies
• Encourage pleasant mealtime
conversations.
• Conversation jar or cards
• Placemats
• Involve family members in meal
planning, preparation and cleanup.
Eating together
• At least five meals a week
May be any meal
• Eating away from home
• Relative’s or friend’s home
• Restaurant
• Car
• Picnic at sports practice or event
FAMILY MEALS:
FEEDING BODY AND SOUL
You can make
it happen!
Credits
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Pat Brinkman, Extension Educator, Fayette County
Shari Gallup, Extension Educator, Licking County
Linnette Goard, Extension Educator, Lorain County
Melinda Hill, Extension Educator, Wayne County
Cindy Oliveri, Extension Educator, Regional Office
Cheryle Jones Syracuse, Extension Educator, Ashtabula
County
OSU Extension embraces human diversity and is committed to ensuring
that all educational programs conducted by Ohio State University
Extension are available to clientele on a nondiscriminatory basis without
regard to race, color, age, gender identity or expression, disability,
religion, sexual orientation, national origin, or veteran status.
Keith L. Smith, Associate Vice President for Agricultural Administration
and Director, OSU Extension TDD No.800-589-8292 (Ohio only) or 614292-1868.