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IN THE KITCHEN
A HealthWaves Signature Webinar
Presented by Lindsay Dodds
HealthWaves Coordinator Irving, TX
+1-424-336-2000 [CA, Redondo Beach]
+1-703-949-2000 [VA, Herndon]
+1-410-649-3000 [MD, Baltimore]
Conference ID: 7871094
OVERVIEW
Challenges faced by picky eaters
Daily recommendations for adults
and kids
Why the “good” stuff is so good
Ways to be clever in the kitchen
HOW MANY OF YOU HAVE EXPERIENCED THE
FOLLOWING:
Suzy - won’t eat anything
that is green, if one green
thing is on her plate, she
refuses to eat her meal.
Jimmy - gets upset when one
Bobby - is interested in
everything that is on the table food on his plate touches
another food.
BUT what is on his plate.
PHRASES
THAT HELP OR HINDER
PHRASES THAT HINDER
PHRASES THAT HELP
“If you do not eat one more bite, I will
be mad.”
“This is a kiwi fruit; it’s sweet like a
strawberry.”
“Suzy, look at your sister. She ate all
of her bananas.”
“Has your tummy had enough? ”
“See, that didn’t taste so bad, did it.”
“Everybody enjoys different foods,
don’t they? ”
“No dessert until you eat your
vegetables.”
“We can try these vegetables again
another time.”
CHANGE THE WAY
PICKY EATERS
LOOK AT FOODS
Make food fun
Introduce one new food at a time
Let them be your Sous-Chef
Offer choices
Enjoy the meal together
Encourage small portions
POLL
How many servings of fruits
should the average adult strive to
eat daily?
a. 4 cups
b. 2 cups
c. 5 cups
d. 3 cups
ANSWER
The average adult should strive
to eat 2 cups of fruit each day!
USDA Daily Recommendations of Fruit
1 cup Children
2-3 years old
4-8 years old
1 to 1 1⁄2 cups
Girls
9-13 years old
14-18 years old
1 1⁄2 cups
1 1⁄2 cups
Boys
9-13 years old
14-18 years old
1 1⁄2 cups
2 cups
FRUITS?
BENEFITS
May reduce risk for heart disease,
heart attack, stroke and certain
types of cancers.
Fruits containing fiber may reduce
the risk of obesity and type 2
diabetes.
Potassium in fruits may lower blood
pressure, reduce the risk of
developing kidney stones, and help
decrease bone loss.
Fruits have lower calories per cup
than most foods.
TO ADD MORE FRUIT
IDEAS
Be saucy with fruits - Try pureeing
to make a sauce that can be added
to dishes.
Bake with fruits - Add fruits into
recipes in the place of fat.
“Sandwich” in fruits - Add some
crunch or sweetness to your next
sandwich by incorporating a layer of
sliced fruit.
Take a fruit to lunch - Make this
part of your everyday habit of eating
at least one fruit during your lunch.
POLL
How many servings of vegetables
should the average adult strive to
eat daily?
a. 4 cups
b. 2 cups
c. 5 cups
d. 3 cups
ANSWER
The average adult should strive
to eat 2 cups of vegetables
each day!
USDA Daily Recommendations of Vegetables
Children
2-3 years old
4-8 years old
Girls
9-13 years old
14-18 years old
Boys
9-13 years old
14-18 years old
1 cup 1 to 1 1⁄2 cups
2 cups 2 1⁄2 cups
2 1⁄2 cups
3 cups
VEGGIES?
BENEFITS
May reduce risk for heart disease,
heart attack, stroke and certain
types of cancers.
Naturally low in fat and calories.
None have cholesterol.
Important sources of many
nutrients, including potassium,
dietary fiber, folate (folic acid),
vitamin A and vitamin C.
Vitamin A keeps eyes and skin
healthy and helps to protect against
infections.
TO ADD MORE VEGGIES
IDEAS
Be sneaky with your sauces Boil vegetables into sauces or add
in sliced vegetables.
Shred those veggies - Finely
shred vegetables and add them to
casseroles or pizza.
Get cheesy with it - A layer of
reduced-fat cheese can help
encourage picky eaters to eat
vegetables.
Mix it real good - Mash, smash, or
puree vegetables into a soup or
dressing.
WHEN MORE IS LESS
BIGGER PORTION OF
LOWER CALORIES
Purees - Easy, inexpensive way to
bulk up nutrients and portion sizes
without unwanted calories.
Slice, Dice, Chop, Grate Different cutting methods add
texture, shape, and positively
affects portion perception and
satiety.
The basic idea is to make portion sizes look
bigger by adding more lower calories foods.
Incorporate Air - Puffed snacks
give the illusion of bigger portions
but with less calories.
Simply Add - Add various
vegetables to dishes.
RESOURCES
www.eatingwell.com
Courtesy of Ellie Krieger MS, RD
“Is “Eat Less” the Best Message?
When bigger portions can be
better...and do-able delicious?”
Presented at Food Nutrition,
Conference, and Expo October 7,
2012.
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QUESTIONS?
THANK YOU!