teaching it along with reading, writing and arithmetic in kinder- garten. When we cook, we’re in control of the ingredients’ quality and fl avor. Plus, cooking together creates parent-child bonding. Invite children to help plan and prepare family meals and school lunches. (Remember to slip a note inside a child’s lunch box with a few words of love and encouragement.)
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Visit the library. From simple children’s stories about food adventures to basic cookbooks, libraries open up a
world of inspiration and culinary exploration. Find stories about seasonal foods to prepare with a child.
Prioritize family meals. Children that eat with their families are better nourished, achieve greater academic suc-
cess and are less likely to participate in risky behaviors. Family meals provide time to share values, teach manners and enjoy caring conversations. To foster peace and harmony at the table, Liakos advises families to “keep emotion out of eating, and allow children control over how much they eat.” Establish rules banning criticism, arguing and screens (TV, phones) during mealtime.
Reject dieting. Weighing, shaming and putting chil- dren on restrictive diets is a recipe for developing eating
disorders. Instead of stigmatizing children by calling them “obese”, Liakos emphasizes creating healthy eating and activ- ity habits for the entire family. Children may overeat for many reasons, including stress or boredom. Pay attention to sudden weight gain, which could be an indication that something is wrong, she says.
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Find or create a “tribe” of like-minded parents. Set up play groups with parents that share similar values.
Advocate together for improved school food policies, establish a school garden or plan group fi eld trips.
Spend more time in nature.T e American Academy of Pediatrics recommends one hour of daily physical activity.
Locate parks and hiking or biking trails to strengthen children’s innate love for their natural world. According to research at the University of Illinois, spending time in nature also helps reduce symptoms of attention defi cit hyperactivity disorder.
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Protect children’s sleep.T e American Academy of Pediatrics advises against TVs, computers and smart-
phones in children’s bedrooms. Children, depending on their age, need eight to12 hours of undisturbed sleep each night to support physical and mental health, and help prevent obesity. Remember that our children are hungriest for parental time,
love and support.
Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer, speaker and syndicated radio host based in Columbia, Missouri. Contact her at
FoodSleuth@gmail.com.
August 2019 29
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