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Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School

Author: Visit Amazon's Jill Castle Page | Language: English | ISBN: 111830859X | Format: EPUB

Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School Description

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Top 10 Feeding Mistakes Parents Make

It's easy for parents to get off track with feeding in today's world. Here are common feeding mistakes parents make at each stage (and with themselves), and how to turn things around.

Infant

Keep on Puree too Long: Babies have a steep learning curve when it comes to eating during the first two years. Around eight months, most are developmentally ready to pick up small pieces of food and self-feed. Parents often keep baby on puree too long because they either don't know this, or they like the control they have with spoon-feeding (and don't like mess!). Yet self-feeding aids children's self- regulation of food and increases the variety they are able to eat. So give children the opportunity to self-feed early in the game and allow them to learn at their own pace.

Don't Bring Baby to the Family Table: Babies learn to eat by watching others. Yet it's not uncommon for babies to be fed separate meals all by their lonesome. This often translates to little ones getting the same food over and over, instead of a larger variety. It's important for parents to know that between the ages of 6 months and 2 years, children are the most open to new food. Serve them the regular meals you'll want them to eat later -- sandwiches, omelets and stir fries -- and eat together as often as you can.

Toddler

Filling Little Bellies: As babies turn into toddlers things change quickly -- language blooms, growth slows and children become more susceptible to environmental cues around food. Parents often make the mistake of giving into requests for juice, milk and snack foods, which fill up little bellies (the size of a fist) so they don't eat well at mealtime. To avoid this mistake, feed on a structure at a designated place (3 meals and 2 -3 snacks) every 2-3 hours. Keep milk to about 2 cups and juice to only 4-6 ounces per day, with meals. Keep water the drink of choice between meals.

Get Off Track with Picky Eating: At toddlerhood, children become skeptical of new food and previously accepted items (especially veggies). Most parents don't understand picky eating is a normal part of development and may begin to bribe children with dessert, insist they eat a certain amount, or cater and only provide foods they know their child will eat. All of these things make picky eating worse and negatively affect self-regulation. We recommend the Ellyn Satter Division of Responsibility where parents decide the what, when and where of feeding and children decide the whether and how much of eating. It melts away the battles, keeps eating enjoyable for all, and makes children feel more confident with eating.

School Age

Banning Bad Foods: Your child will see all sorts of "bad foods" as he enters the broader world of school and community. When children don't have access to treats or other nutrition-poor items they may become over-sensitized to them when they go out in the world. Having moderate exposure to sweets, for example, in the home allows your child to balance them in the real world. Don't make foods "off limits," rather have them as special treats for special occasions or manage them in a way that creates moderate exposure.

No Boundaries in the Kitchen: If the kitchen is open all day and night, your child will not understand that eating happens on a structure, with intervals between meals and snacks for other activities. He may also graze, overeat and lose his sense of appetite regulation. Create a boundary between meals and snacks by stating, "The kitchen is closed until dinner. It'll be open again at 6 pm," for example. Be sure to make meals and snacks nourishing and satisfying!

Teens

Letting Go of the Feeding Job too Early: One of the hallmarks of adolescence is an increasing independence, and this may occur with food. Sometimes, parents relinquish the job of feeding to embrace this newfound freedom. Unfortunately, teens can miss the mark on healthy choices and food balance in this situation. Don't give up on feeding your teen until he is officially out of the house--he has a lot to learn about nutrition as he prepares for adulthood.

Avoiding Conversation About Tough Topics: Topics like problematic eating--too much or too little or the wrong types of food--can be uncomfortable for parents to address. The problem is teens often address problematic eating with problematic solutions, such as dieting, fasting, or avoiding important food groups. So don't be afraid to talk with your teen about your concerns. You can open conversation with "I noticed you're ….. Is this something I could help you with?" or "I see that you're unhappy with your weight--how can I help you?" Your teen may not open up at first, but if you are loving and understanding, with repeated attempts, she likely will.

Parents

Not Taking Care of Yourself: Parents are typically so focused on their kids' activities and health needs, they often forget about themselves. Yet research tells us that parents are powerful role models in terms of the health and well-being of their children. Even when they try to hide things like dieting, unbalanced eating, or disliking their body, kids catch on because they are intuitive creatures and they learn by watching. So make sure you are included in the to-do list and model the same behaviors you want your child to emulate.

Not Planning Meals: When parents fail to plan weekly meals, it increases stress at the dinner time hour and inadvertently decreases variety. Try planning meals on the weekend by looking at the schedule and deciding what's best on certain days. If you have a late sports practice one day, consider making something in the slow cooker so the meal is ready when you get home. Or you can spend some time on the weekend making meals and freezing them for easy weekday dinners. The key is to keep trying until you find a system that works for you and your family.

From the Back Cover

From deciding when to introduce solids to helping vegetarian teens make healthy choices, parents confront many issues when trying toget their children to eathealthy meals. This comprehensive book by Jill Castle and Maryann Jacobsen—both pediatric and family nutrition experts, bloggers, and mothers—explains how eating relates to a child's overall development, how to help children make good food choices, and how to end feeding struggles forever.

Castle and Jacobsen outline an inclusive approach to healthy feeding centered around the three Fearless Feeding Fundamentals: WHAT, HOW, and WHY. Fearless Feeding is an essential guide for parents of children of any age who want to

Understand how children's eating habits relate to their stage of physical and emotional development

Address specific concerns about picky eating, weight problems, eating disorders, food allergies, and more

Relax about feeding and take a "whole family" approach to meals

Fearless Feeding explores feeding kids at every stage of development in order to maximize health and growth and prevent unhealthy attitudes about food later in life.

"This book is a gold mine. Not only does it encompass everything parents need to know about feeding their children, it's written in a very accessible way. I will keep my copy handy and recommend it often."
—Christopher Duggan, MD, MPH; director, Center for Nutrition at Boston Children's Hospital

"The authors consistently distinguish between parents' jobs in feeding and children's jobs with eating to give trustworthy advice that helps parents feed wisely and lovingly and raise children who are competent with eating. 'Satter's Division of Responsibility' in feeding is in good hands with these authors."
—Ellyn Satter, author, Child of Mine: Feeding with Love and Good Sense

See all Editorial Reviews

• Product Details
• Table of Contents
• Reviews

• Paperback: 432 pages
• Publisher: Jossey-Bass; 1 edition (April 22, 2013)
• Language: English
• ISBN-10: 111830859X
• ISBN-13: 978-1118308592
• Product Dimensions: 9.1 x 7.1 x 1.1 inches
• Shipping Weight: 1.4 pounds (View shipping rates and policies)

Foreword by Brian Wansink xi

Acknowledgments xiii

Introduction 1

Meet Jill Castle 2

Meet Maryann Jacobsen 4

How Fear Brought Us Together 5

Fearless Feeding as the Solution 7

How to Use Th is Book 11

1 The Fearless Feeding Strategy 13

Take the Long-Term View 14

Fundamental 1: WHAT to Feed Your Child 15

Fundamental 2: HOW to Feed Your Child 19

Fundamental 3: WHY Your Child Behaves That Way 26

Putting It All Together 28

2 Fearless Feeding for Your Infant and Young Toddler (Six to Twenty-Four Months) 31

Nutrition in Practice: The Nutrient-Rich Diet 31

Feeding with Confi dence: The Honeymoon Period 49

Real Life Challenges for Infants and Young Toddlers 65

Real, Easy Recipes for Infants and Young Toddlers 72

3 Fearless Feeding for Your Toddler and Preschooler (Two to Five Years) 83

Nutrition in Practice: Fitting It All In 83

Feeding with Confidence: The Self-Control Struggle 104

Real Life Challenges for Toddlers and Preschoolers 119

Real, Easy Recipes for Toddlers and Preschoolers 126

4 Fearless Feeding for Your School-Age Child (Six to Twelve Years) 137

Nutrition in Practice: Navigating the Outside World 137

Feeding with Confi dence: Family Meals Matter 156

Real Life Challenges for School-Age Children 172

Real, Easy Recipes for School-Age Children 179

5 Fearless Feeding for Your Teenager (Thirteen to Eighteen Years) 189

Nutrition in Practice: Hazardous Nutrition 189

Feeding with Confidence: Get Them to the Table 212

Real Life Challenges for Teens 230

Real, Easy Recipes for Teens 236

6 The Parent Trap: How to Break Free from Your Food History and Attitudes 247

Common Feeding Traps 248

Understanding Your WHY 251

Becoming a Fearless Eater 255

Th e HOW of Eating 258

WHAT to Eat 261

7 Childhood Nutrition Problems: A Fearless Approach to Common Issues 263

Food Allergies 263

Weight Problems 268

Eating Disorders 275

Problem Feeders and Ongoing Picky Eating 280

Nutrition and Behavior 284

8 Getting Meals on the Table: Meal Planning and Shopping Strategies 289

Fearless Nutrition Must-Haves 290

Planning Meals 292

Getting the Food 294

Get Cooking! 308

Appendix A: Fearless Food Guide 309

Appendix B: Food Sources of Nutrients 314

Appendix C: Healthy Snack Ideas 332

Appendix D: Fruit and Veggie Lists 336

Appendix E: Resources 357

Appendix F: The Claims Department 362

Appendix G: Beyond Basic Nutrition Questions 367

Notes 379

Bibliography 401

About the Authors 403

Index 405

This is the most ambitious and comprehensive book on the subject of healthy eating for family members from infant to adult that I have ever seen, other than text books focused specifically on nutrition. It is focused mostly on infant through teenagers, but does address healthy eating for adults as well, including having a "healthy eating plan" as opposed to going on a "diet." As a physician with a strong educational background in nutrition, in addition to being the mother of four children ages 17 through early 20's, I was interested to see what this book has to offer. One of my children has been a vegetarian since age 7, so I was hoping this issue would be addressed. My four children are not what I would call "picky" and generally make fairly healthy food choices. However, I have been dismayed over the eating habits I have seen in the children of friends and relatives, and these issues definitely impact my family. I have wondered how the terribly "picky" eaters might have gotten that way, and if there is anything that can be done at this point. I would also like to know more so that I can help with my future grandchildren.
I can say that this book discusses just about every aspect that can be thought of concerning what kind of food, how much food, and how to offer food to children to improve the likelihood that the children will have good nutrition and learn to make mostly healthy food choices in their futures. It is definitely a good reference book to have on the cookbook shelf and from my own knowledge and experience, I do believe that the techniques are sound.

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