From childhood, mastering good principles of attitude to food is much easier than then correct your habits. Psychotherapist Gerard Apfeldorfer offers several valuable tips to parents … who should very much check them and.
1) I sincerely like what I eat.
The child learns to eat, looking at his parents: first of all, he reads according to their faces, what feelings this causes them. If during eating we are alarming or guilt, then our child will be wary of what he eats. And therefore, in order to convey to him good food habits, we ourselves should be sympathetic to what we eat.
What should you ask yourself about: do I get pleasure from food? What feelings I feel for what I eat?
2) I eat with the child.
Of course, it’s hard to do all the time. But it is better that at least once a day we eat together: food habits are formed at the table, and not at lectures. Children learn not only from parents, but also with whom they have to eat. And this is good: it is useful to have many different examples of how to behave before your eyes, and even how you should not behave. If the child is too small to sit at the table, he can sit nearby on a children’s chair and watch us. He will note that parents like to be at the table, and will want to join them quickly.
What should you ask yourself about: how often are we going at the table with loved ones?
3) I teach him to try and evaluate the taste.
The ability to tasting comes gradually. The child, seeing how we are slowly enjoying every nuance of taste, will begin to behave in the same way. He is already interested in playing this game, it remains only to add words. “How do you like pasta? This spicy smack gives basil. Feel the fragrance? Last time I did not add it. Do you like it?"
What should you ask yourself about: do I give myself time to enjoy every piece before swallowing it? Do we share impressions at the table?
4) I tell the story of each dish that we eat.
I don’t have enough https://globalpharmacy24.com/drug/cenforce-fm food, I have to and talk about it. Tell the child the story of potatoes, pizza, cocoa. When and where the recipe appeared? For example: “This is a pie on the recipe of your grandmother. Когда мне было столько лет, сколько тебе, мы вместе пекли его осенью, когда на даче созревали яблоки. And now we can eat it in the spring, because apples are brought to us from warm countries. Remember how we rested in Spain last summer – there are a lot of gardens ". Each dish has an exciting story that will be remembered by the child and turn food into an adventure filled with joyful discoveries.
What should you ask yourself about: Where does the recipe for this dish come from? When I happened to try it for the first time and what feelings I have to do with it?
5) I introduce a child to traditions and rules of conduct at the table.
Food is a way to feel like a part of the family. Looking at loved ones, the child first learns to hold a spoon, then eat with a knife and a fork. Today, good manners are not a strict etiquette of past centuries, the rules of conduct at the table differ not only in different countries, but also in different families. It is important that the child eats as the adults surrounding him – with respect for food, to other people and ultimately – to himself.
What should you ask yourself about: Do I serve the table before starting food? What rules of conduct at the table exist in our family?
Irina, 32 years old, specialist in public relations, Timofei, 8 years "Together with my son, I re -learned to eat"
“Previously, I did not think about what I eat: I did not pay attention to the labels, did not know about the existence of flavor amplifiers, I bought semi -finished products … When Timofey was born, everything changed. Once I caught my eye a book on how to teach a child to food, which will bring him benefit and pleasure*. And I began to instill in my son healthy food habits. For example, so that he loves vegetables, cut out circles of carrots, cucumber, sweet pepper, and we made a traffic light from them. We had an agreement: when for a birthday in kindergarten the guys treated everyone with chocolate bars and caramel on a stick, the son brought sweets home and we changed them for high -quality chocolate and pastille. It is clear that the hotels, in abundance containing chemical dyes and flavors, immediately went to the garbage bucket. Having instilled healthy food habits, I myself have learned to eat. Appreciated the taste of some products and changed preferences. For example, before I did not understand the taste of fish. And now I like it, I am much more than once my favorite meat. For eight years now we have been rebuilt to a healthier diet, although we have not limited ourselves in anything. Just packaged juices, we prefer freshly squeezed, purchased sausages – house food: I take meat in the market and make minced meat myself. From the point of view of dietetics, our nutrition is not too “proper”: I am a lot of bake and make incredibly tasty sweets … So, starting with what will be useful for my son, I came to the fact that I discovered the charm of homemade baking, homemade cutlets and fresh juices ”.
* A. Hippius "File me correctly! So that I am healthy and cheerful ”(Prime-European Prime, 2006).
6) I teach him to hear my desires and discuss the menu with him.
Today we have a large selection of food products – the taste of each family member. And the desire to eat a certain dish is not an empty whim: with taste sensations and emotions, our body gives a signal about what nutrients it needs. So the internal regulation mechanisms gain access to our consciousness. However, if everyone has their own (even at the common table), the meal is unlikely to unify, common. And therefore, the menu should be discussed, negoting in advance with the child: “Come on today there will be a delicious fish, behind which dad specially went to the market, and tomorrow we will prepare the chicken – the way you want”.
What should you ask yourself about: who and how makes a menu in our family? Are we discussing our desires with each other?
7) I help him open a new.
Arrange tastings: new dishes will help the child gradually expand the taste horizons, and this enriches the personality. Although you should not constantly skip from one dish to another: it is better that the basis is the tastes familiar to the family. When choosing yogurts, sweets or any finished dishes in the store, stop in each category for two or three-those that like the most. The fact is that our brain monitors and fixes how the food product affects our well -being. And then he sends us a signal: for example, now it would be good to eat oatmeal cookies, and not a cracker with onions and salt.
What should you ask yourself about: what dishes love in our family? How often do we try new recipes?
8) In food, I do not put the conditions for the child.
“You will finish the rice (you will behave well) – you will receive a candy (ice cream)!»What conclusions will the child draw? Dessert is a bonus, something optional. But he gives pleasure. So, the pleasure of food may not be. And probably, if possible, it is better to eat to the dump with ice cream or chocolate. In addition, if adults can deprive the dessert, perhaps someday they will deprive me of me and another (important in their opinion) food-who can vouch for. Let us leave their rightful place with sweets – in a par with other conventional dishes, along with snacks, soup or hot.
What should you ask yourself about: do I have forbidden, and therefore especially welcome dishes with which I punish or encourage myself?
9) I teach him to recognize feelings of hunger and saturation.
To learn to eat is to learn to hear and respect your feelings, striving for the comfort zone: I am not too hungry and not overturning. And for this you need to be able to distinguish physiological hunger from the desire to eat in order to calm down. Hunger can speak of a breakdown, rumbling in the stomach … And how to catch the moment of saturation? “You probably were very hungry – at a minute I ate everything that was in the plate! How you feel now? Heavy stomach? Yes, you suffered for a long time and therefore ate so. It was probably worth a bite to eat, so as not to get through to dinner like that. You will remember this the next time you get hungry?"
What should you ask yourself about: in what sensations my hunger manifests itself? I finish eating when I feel comfort or when already (too) is full of stomach?
10) I show how there are high -calorie dishes … and not really.
Any products are worthy of respect, but high -calorie requires a particularly reverent attitude. Sweet and fatty dishes give the body energy: to get enough, they need to be negligible. And therefore, in order to catch saturation, baking, baking, cheese or smokede signals in time, you should eat especially carefully and slowly, listening to your sensations: bite off a small piece, hold it in your mouth to fully enjoy the bright taste, texture and aroma of the product. Notice how with each next piece the taste changes, becomes less desirable. and then stop until the next time when the appetite returns. On the contrary, the taste of vegetables or herbs will not change much from one fork to another, you just need to make sure that the stomach does not overflow. But what if a child strongly asks for chocolate or chips? At first it is better to ask if he is hungry. If not, maybe something goes wrong? The craving for sweet and fat (such products really have soothing properties) usually arises when the child lacks heat – attention, affection, kind words. Do not accustom it to eat it instead of speaking. Invite him to tell about his concerns and feelings, try to talk heart to heart. Allow him to eat candy and discuss why he so wanted to get her. “Sit down with me, let’s hug you, and you will tell me how your life is, what’s good, that it’s not very … And then, if you want, you can take a candy …”
What should you ask yourself about: Can I tell myself about how I feel now? What really worries me?