It’s getting kids to eat what parents serve that causes so many problems.

Sign up for my newsletter!


Search

The Podcast

Listen Now!


DINA ROSE, PhD is a sociologist, parent educator and feeding expert empowering parents to raise kids who eat right.

Schedule a 30 minute call today Bring Dina to your community Schedule a Professional Development Seminar

Links

Dinner Together Building Healthy Families One Meal at a Time.

Food Politics Marion Nestle's intelligent take on the politics of food and nutrition.

Fooducate Like Having a Dietician on Speed dial.

Hoboken Family Alliance A terrific resource for people living in the great city of Hoboken, NJ.

The Lunch Tray Everything you need to know about improving school lunches.

Parent Hacks Forehead-Smackingly Smart Tips

Raise Healthy Eaters One of the best blogs (other than my own) for learning to raise healthy eaters.

Real Mom Nutrition Tales from the Trenches. Advice for the Real World. From a mom-nutritionist who knows!

Stay and Play The best indoor playspace on the East Coast. Oh yeah, and it happens to be owned by my brother.

weelicious Great Recipes for Kids 

Entries in School Food (13)

Wednesday
Aug132014

Are Packed Lunches Healthy? Research Says, "No."

By now you've probably heard about the research study which found that home-packed lunches are often nutritionally inferior to school lunches.

The study found:
  • Only 27% of home-packed lunches met at least 3 of 5 National School Lunch Program standards
  • Only 4% of snacks met 2 of 4 Child and Adult Care Food Program standards.

The Boston Globe wrote about this study, and I was thrilled that my thoughts were included in the article. Read At lunch, home-packed may not mean healthy.

Three things stand out from this study for me...

1) The easiest way to improve the quality of your child's diet is to improve snacks.

You could, if you wanted, forget about lunch. Snacks are where the action really is.

Desserts & sweetened beverages are the major source of calories children consume from snacks. But salty snacks are gaining ground! Read The Snack Attack.

Teach your kids that, from a habits perspective, snack is a time of day, not a type of food.

  • Make fruits and vegetables the go-to for snacks. You don't have to do this everyday, but most days would be the ideal goal.
  • Start off small. One or two bites of fruit or vegetable, combined with other "snack" foods would be a good start.
  • Talk to your children before you pack their snacks. Otherwise the fruits and vegetables will definitely come home uneaten!

When I wrote about this on my Facebook page, someone noted that her child got teased when he brought vegetables for lunch. While my general thought is, "Shame on those other children," my other thought is, "Children need to learn lots of life lessons and being different is one of them. This is actually a gentle way to begin that conversation with your kids.

2) It's easy to think we have only two choices: send a healthy lunch or send a junky one. This is a false dichotomy.

Baby steps change habits in the longterm, and that's what you're after. Consider using:

~Changing the conversation from nutrition to habits.~

SourceHubbard, K. L., A. Must, M. Eliasziw, S. C. Folta, and J. Goldberg. 2014. “What's in Children's Backpacks: Foods Brought From Home.” Journal of the Academy of Nutrition and Dietetics In press.

Thursday
Aug222013

One Way to Improve School Lunches

Talk to your children about variety!

  • I'm not talking about sending broccoli today because you sent peas in yesterday and then asking your kids to eat the broccoli. That's secret variety.
  • I'm also not talking about telling your kids that they can't have chicken nuggets today because you know they ate nuggest yesterday. That's also secret variety.

State variety as a family-eating rule or guideline: "We don't eat the same food two days in a row."

I call this The Rotation Rule.

Your kids can't get on the variety "train" if they don't know the goal. (And hoping they'll figure it out themselves is kind of crazy.)

I know three year olds who put variety into practice on their own. But it took repeating the lesson a lot (just like it does when you're teaching manners). 

Think you can't implement variety when your children eat at school?  

If so, you're not alone. In response to my post last week, Tina wrote that her son has chosen the same sides at school— pickles, black olives and cucumbers—for three consecutive days. 

First, I want to say...

  1. Aren't you impressed that this school offers side dishes like this?
  2. Are you impressed that this young child chooses pickles, olives and cucumbers?
  3. I am!

Now, I know that Tina has variety covered at home, and, that she hasn't asked for my input. However, here are some ideas for how she could bring her child onboard with more variety at school.

How to talk to your kids about variety at school...

  • Parent: I'd like you to choose different food from day-to-day. Remember, we've talked about The Rotation Rule.
  • Child: But these are the sides that I like the most.
  • Parent: Well, we can't always eat the foods we like the most. I like chocolate cake a lot but I don't eat it every day. Are there other foods you like? 
  • Well, they do have tomatoes.
  • Why not switch between tomatoes and pickles? If you want, you can keep eating the olives and the cucumbers every day. (Note to parents: eventually you could put these foods into the rotation too.)

Here's another sample dialogue...

  • Parent: I'd like you to choose different food from day-to-day. Remember, we've talked about The Rotation Rule.
  • Child: All the other sides are disgusting.
  • Parent: Oh, that's awful. What if you have pickles and cucumbers today and then cucumbers and olives tomorrow?

You can use this strategy for coping with chocolate milk, pizza, nuggets and other "dailies" your kids are apt to choose.

The point is NOT to have an absolutely perfect rotation.

The point is to...

  1. Have variety become a habit using foods your children already happily eat. Remember, variety means different not new.
  2. Teach your children to implement variety themselves. This requires teaching and negotiation.

Negotiation isn't bad. In fact, it empowers your children by making them feel valued and part of the solution.

It also builds trust in your relationship. (Unless, of course, your children are chronic negotiators. Read Raising Lawyers.)

Reach an agreement about variety that your children agree to live with.

The key ingredient: Make sure your children know they will not, under any circumstances, get into trouble if they violate the variety rule.

This is crucial. You want your children to be honest.

If they don't implement the variety rule at school, find out why. Then problem-solve together.

By the way, I know that it's tempting to think that variety doesn't matter when the food being selected is healthy (or relatively healthy). 

But it does.

Variety doesn't just ensure that your kids get the range of nutrients they need. It also lays the foundation for new food acceptance because it keeps flavors and textures rotating. Plus, new foods stand out less in a rotating system than in a stagnant one.

Variety is a state of mind.

It is also one of the three principles of healthy eating. Proportion and moderation are the other two. Together, these habits are the only eating behaviors your kids need to learn to be healthy eaters.

 ~Changing the conversation from nutrition to habits.~ 

Wednesday
Aug212013

Packing the Perfect School Lunch--or Not: Continuing the Conversation

In my last post I said that you definitely do not have to worry about:

  • The quality of school snacks and lunches.
  • Producing the perfect lunchbox. 

I heard from a lot of people who do not agree with me. (That's OK. Anything that promotes dialogue is a good thing!) But I think there were some misunderstandings.

First, let me clarify what I'm not saying.

I'm not saying that you shouldn't send a healthy lunch, or that you ought to send a junk-filled lunch. I'm also not saying that you shouldn't advocate for an upgrade in the quality of food that schools serve.

I'm saying something much more subtle. And it's a mindshift.

1) The pressure many parents feel to pack über-healthy school lunches is counterproductive.

Especially if their children won't eat it, or it messes up the famiy dynamic, or it's way too stressful. Who needs more stress?

2) The habits that translate nutrition into behavior—proportion, variety, and moderation—are important to think about.

And, these habits are more important to think about than the quality of any one meal. (Even if that one meal happens every day.)

Also, you can teach your kids these habits without resorting to quinoa or lentil sprouts. You can even teach them using food (and I use that term lightly) from the bottom of the barrel (Pop Tarts: I'm talking to you.)

3) Good nutrition follows (eventually) when you focus on teaching proportion, variety, and moderation.

This is not a "throw your hands up in the air and give up approach." It's a teaching approach that focuses parents' attention on shaping behavior, not on fixing food.

And, it's the only way to move kids who aren't stellar eaters towards healthy eating habits. For more on how to do this read Preschool and Pop Tarts.

So, send in any kind of lunch that you like. But, make sure you... 

  • Vary what you send from day-to-day. This teaches variety and lays the foundation for new food acceptance.
  • Talk to your children about how sub-par foods fit into their day. This includes teaching them how to make choices about what they eat. This teaches proportion.
  • Work with your children to get portion size right so they don't get in the habit of either undereating or overeating. This teaches moderation.

~Changing the conversation from nutrition to habits.~