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FAMILY MEALS: FEEDING BODY AND SOUL. What do you think? Family Meals can… Improve family eating habits Develop family traditions Strengthen family traditions.

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Presentation on theme: "FAMILY MEALS: FEEDING BODY AND SOUL. What do you think? Family Meals can… Improve family eating habits Develop family traditions Strengthen family traditions."— Presentation transcript:

1 FAMILY MEALS: FEEDING BODY AND SOUL

2 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

3 Objectives: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.

4 Are families eating together? Studies show 40-43% of families eat most meals together. Most families place a high importance on family meals.

5 Barriers to family meals Conflicting schedules Age of children Two worker families Working mother Second job Shift work Working late Teen jobs

6 What does research tell us about the benefits of family meals?

7 Improving family eating habits More fruits, vegetables and grains Less fried foods Less soda Less saturated fats Less trans fats More fiber and calcium More macronutrients

8 Developing cooking skills Greater confidence in meal preparation More cooking skills Healthier food choices

9 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

10 Staying connected Family meals allow parents to stay involved with their children’s lives, friends and activities.

11 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

12 FAMILY MEALS: FEEDING THE SOUL

13 “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

14 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)

15 Enriching family life Relating: communicating, caring, problem solving, time alone and together balance Changing: adapting to stages, crisis or events

16 More on Enriching… Healing: acts of forgiveness and recovery from loss Believing: affirming family values, faith, life experiences Celebrating: special events, holidays, accomplishments

17 Feeding the soul 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

18 FAMILY MEALS: FEEDING THE BODY MyPyramid.gov

19 Starting with the basics… Web site:

20 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

21 Building-a-lunch…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

22 Building-a-dinner…Building-a-dinner… Key Food Groups1600 calories2000 calories Grains5 ounces (3)6 ounces (3) Vegetables2 cups2.5 cups Fruits1 ½ cups2 cups Oils5 teaspoons6 teaspoons Dairy3 cups Lean Meat/Beans5 ounces5.5 ounces

23 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.

24 Incorporating snacks Healthy snacking is important to plan too! Purchase healthy foods to snack on and have them ready to eat.

25 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!

26 Portion recommendations: 8 ounces3 ounces 1 cup 1/2 cup 1 tablespoon -West Virginia Universtiy, “Dining with Diabetes”

27 Making home recipes healthier Reduce sugar by 1/3 rd Reduce fats by 1/3 rd Change solid fats to oils whenever possible Use whole grain flours or substitute part whole grain flour for regular flour Make substitutions when possible

28 STRONG BODY AND SOUL YOU CAN MAKE IT HAPPEN~

29 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.

30 More about parents as role models 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

31 Your personal picnic basket promise Make family mealtimes a priority

32 StrategiesStrategies Set habits when children are young. Get rid of distractions. Television Computer Telephone Newspapers, magazines, mail

33 StrategiesStrategies Encourage pleasant mealtime conversations. Conversation jar or cards Placemats Involve family members in meal planning, preparation and cleanup.

34 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

35 FAMILY MEALS: FEEDING BODY AND SOUL You can make it happen!

36 CreditsCredits 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 (Ohio only) or


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