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Eating Healthy 4 Kids


									Eating for Health: A Family Affair

       Ed Bauman, M.Ed., Ph.D.
                Bauman College:
       Holistic Nutrition and Culinary Arts

              (c) 2006 Ed Bauman, Ph.D.
    Create a Culture of Health
Begins with threats and opportunities
Meet and teach the parents
They share it gently with the children
Find kindred friends with kids
Bring health to the schools
Monitor media
Enlist business participation
             (c) 2006 Ed Bauman, Ph.D.
Kids Reflect Culture

     (c) 2006 Ed Bauman, Ph.D.
 Who Controls Your Family
Eating Habits and Choices?
                          Mom or media?
                          Mom or peers?
                          Mom or restaurant?
                          It’s the MOM, unless
                          the DAD is on
                          Take charge, MOM

        (c) 2006 Ed Bauman, Ph.D.

              Eating For Health
Whole Foods
   unrefined
Organic Foods
   pesticide free
   variety
   Produce in season

                     (c) 2006 Ed Bauman, Ph.D.
Why Organic?
                    Chemical free
                    Nutrient rich
                    Not adulterated
                    Ecologically sound
                    Tastes better
                    Makes better
  (c) 2006 Ed Bauman, Ph.D.
          Diet Direction
           % Calories from
   >protein + fats -- carbs
   protein + fats = carbs
   <protein + fats -- carbs
US malnutrition
   > macro calories <micro and phytonutrients
                  (c) 2006 Ed Bauman, Ph.D.
(c) 2006 Ed Bauman, Ph.D.
       Seasonal Eating
Winter: Building Diet
   warming, more protein and fats
Spring: Balancing Diet
   moderate, more whole grains, roots
Summer: Cleansing Diet
   cooling, more fruits and salads
Fall: Balancing Diet
   moderate: more whole grains, roots
                (c) 2006 Ed Bauman, Ph.D.
Lemons Cleanse the

     (c) 2006 Ed Bauman, Ph.D.
         Spring Foods
Liver Supportive                Whole grains
Flax                            Millet
Sour fruit                      Quinoa
Dark Greens                     Wild Rice
Citrus                          Asparagus
Avocado                         Parsnips
Olives                          Shiitake mushrooms
Brassica family
              (c) 2006 Ed Bauman, Ph.D.
How Green Is your Diet
Chlorophyll builds &
cleanses blood
Tonifies nerves
Balances pH
Green Magic
Leafy Greens
Teas & Spices
               (c) 2006 Ed Bauman, Ph.D.
Just the Flax, Ma’am?
                             Complete food
       Eat flax              Stable when whole
       and nite              Combines easily
    for a smoothe
         move                Best fiber
                             Omega 3 fatty acid
                             Zn, Mg, Fe, Cr
                             Vitamin E
           (c) 2006 Ed Bauman, Ph.D.
Spring Juice Fast
                       Health vacation
                       Retreat setting
                       Hikes and soaks
                       Group support
                       Organic juices, teas,
                       Yoga, meditation
                       Big fun
     (c) 2006 Ed Bauman, Ph.D.
Spring (Vegetable)
                       Split peas
                       Garbanzo beans
                       Goat cheese
                       Yogurt, kefir
                       Flax milk
     (c) 2006 Ed Bauman, Ph.D.
Spring ‘To Do’ List
                       Eat green
                       Eat clean
                       Eat less
                       Drink more
                       Be outdoors
                       Breathe deep
                       Sing and dance
                       Renew yourself
     (c) 2006 Ed Bauman, Ph.D.
The Snack Plate
                    Fresh fruit
                    Nuts and seeds
                    Raw Milk Cheese

  (c) 2006 Ed Bauman, Ph.D.
              The Main Meal
Lean Protein
  Ocean fish
  Black beans
Good Fats
  Avocado
  Flax seeds
  Brown Rice
  Leafy, crunchy veg’s

                 (c) 2006 Ed Bauman, Ph.D.
What Most Children are Eating

          (c) 2006 Ed Bauman, Ph.D.
         Highs and Lows
        Processed Products
High in refined
High in refined sugar
and trans fats
High in preservatives
and additives
Low fiber
Low EFA’s
Low in vitamin &
                (c) 2006 Ed Bauman, Ph.D.
Eat Fresh, not Fake

     (c) 2006 Ed Bauman, Ph.D.
    Keys to Family Health
Buy Colorful Food
   in bulk
Drink Water not soda
   at least 1/2 the child’s
    weight in ounces
   walking after meal great
    for digestion
Down time
   regular rest periods
   Loving, soft, firm
                         (c) 2006 Ed Bauman, Ph.D.
The Look of a Healthy

      (c) 2006 Ed Bauman, Ph.D.
     Nutritious start to a
        Healthy day
Whole grain cereal, organic whole milk, sliced
Morning Smoothie with Big 3 Power Foods
   Whey
   Flax
   Green Powder
Omelet, bran muffin, fruit
Nut-butter & banana on whole grain bread,
Whole grain muffins, waffles or pancakes
               (c) 2006 Ed Bauman, Ph.D.
              Easy Snack Ideas
Homemade                                                dried
  frozen                                                fruit
yogurt pops
               bean dip                                 fresh
    veggies            stuffed tortilla

                     (c) 2006 Ed Bauman, Ph.D.
    When Food’s Forgotten
Blood sugar levels go
Stress hormones rise
Behavioral problems
Loss of concentration
Mood swings

                 (c) 2006 Ed Bauman, Ph.D.
Family Dinner Time
                       Family seating together
                       Cheerful surroundings
                       Pleasant conversation
                       No pressure, no trips
                       Healthy favorites
                       Trying new food ideas
                       Dessert after the meal

     (c) 2006 Ed Bauman, Ph.D.
 Ways to Make Changes
       Introducing New Foods
Festive table presentation with child’s help
Foods the look appealing
Healthy ethnic favorites
Subtle alterations
Never offer reward for trying new foods
Small portions (first taste)
Don’t give up (takes 3-4 taste tests)

               (c) 2006 Ed Bauman, Ph.D.
   Meal Time Savers
Crock pot
Rice cooker
Air Popcorn
No Microwave
         (c) 2006 Ed Bauman, Ph.D.
  Planning Ahead Ideas
Double the meal                 Soups   and
Freeze for later                 stews
                                Seasonal
Chop extra                       produce
                                Tonight and
Individual                       tomorrow
portions                        To Go sealed
            (c) 2006 Ed Bauman, Ph.D.
 Help Your Children Make
   Smart Food Choices

Healthy Eating Habits Are Learned
     It Starts in the Kitchen.
          (c) 2006 Ed Bauman, Ph.D.
               Book Review
How to Get your Child to Eat, but not Too
Much by Ellyn Satter, RD and LCSW
Describes Stages of Eating by Age - Mental
and Emotional Attitudes Towards Foods
   1. Industrious Schoolager,
   2. Individualistic Teenager
   3. Peer Group Pressure
Chapters on Eating Disorders, Special Needs
Eating Relationship and Family Roles
                   (c) 2006 Ed Bauman, Ph.D.
Industrious Schoolager
                        Can Help with Planning
                        Can Help with Food
                        Can Have Fun Together
                        with Family
                        Can be Taught to Cook
                        Child Needs to Achieve
                        to Establish Worth To
                        Self and To Others
      (c) 2006 Ed Bauman, Ph.D.
Individualistic Teenager
                         The Key is Talking
                         (Goals, Guidelines)
                         Fun Foods That Make
                         Nutritional Sense
                         Teens Like Information
                         They Find Better
                         Classes: Cooking,
                         Nutrition, & Health
                         Sports Eating, Dieting
                         Eating Disorder watch
       (c) 2006 Ed Bauman, Ph.D.
         More Teen Insights
Boys Eat Anything in Large Amounts
  Girls More Selective,
     More Expensive Food
  Need Clear Expectations/
     Margin for Error
  Need To Learn Respect for Others
  Teen in Charge of Lunch, 1-2 Snacks
  Put in Charge of Breakfast or Dinner

                  (c) 2006 Ed Bauman, Ph.D.
   Boys and Girls Psychology
Families May Feed Girls/Boys Differently
 More Criticism of Girls (No Boundaries)
 Passive Way of Acting Out if Problems
 Sports Can Put Pressure on Gymnasts,
 Dancers, Skaters, Athletes for Weight
 Weight loss/Weight Gain Endorsed by
 Coaches, versus Normal Eating
              (c) 2006 Ed Bauman, Ph.D.
        Eating and Satiety
Regulation of food intake depends on internal
cues of hunger, appetite and satiety.
Body weight is likely to be pretty stable.
Intentional dieting with the goal of losing
weight is common, buy NOT SMART..
It may be habitual or occasional.
Most teens tire of dieting and give into

               (c) 2006 Ed Bauman, Ph.D.
         Eating Disorders
By definition, an eating disorder involves
significantly distorted eating attitudes and/or
behavior and an emotional problem.
 People are no longer voluntarily dieting and,
typically, can’t discontinue it without help.
Any of the patterns can precipitated by
athletic training.

               (c) 2006 Ed Bauman, Ph.D.
       Favorite Websites - Audio/vide
clip explaining healthy eating and the
Eating 4 Health Plan
n/ -articles and links regarding nutrition
for children and teens: family resources
for eating healthy at school & home +
              (c) 2006 Ed Bauman, Ph.D.
      , Healthy Child Online
Website, Newsletter, Jane Sheppard
Articles: A Wellness Approach For Children
Encouraging Children To Eat Healthy,
Milk: Is It Really Good For Our Children?,
Children Need Fats To Be Healthy,
Processed Food and Low Fat Diets

              (c) 2006 Ed Bauman, Ph.D.
Bye for Now

 (c) 2006 Ed Bauman, Ph.D.

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