Columbia Memorial | Health Compass | Fall 2019

6 HEALTH COMPASS FALL 2019 Wellness begins at home Mindful eating for your family By Grace Laman, MS, RD, LD, Registered/Licensed Dietitian As a mother and practicing pediatric dietitian, I am often struck at how in-tune children are with their hunger cues. Infants eat based on their physical hunger, as do most toddlers. However, at some point in childhood, we learn to ignore those cues; we tell our children, “Wait till dinner” or “You’ve had enough of that.” And, as adults, we are definitely guilty of not paying attention to our physical hunger—especially when we have “one more thing” to get done before lunch and it’s almost 3 p.m. There are three main reasons people eat: physical hunger (eating because you feel depleted), psychological hunger (emotional eating) and hunger due to environment (celebrations, traditions, etc.). The goal in teaching children how to eat is to help them to know the difference between these types of hunger and how they feel when they eat certain types of foods, or too little/too much. In practice, I often use the stoplight method to teach patients about foods that may provide more sustainable energy and should be eaten more often. Learn more at columbiamemorial.org/ healthy-eating . We also teach that it is OK to enjoy “fun foods” when you are eating due to environmental reasons, such as at a birthday party or for a holiday. Developing a healthy relationship with food at a young age is critical to preventing eating disorders and malnutrition (both over- and undernutrition). Tips to up your child’s awareness when eating (adapted from Michigan State University Extension office) ●   ● Have them take a deep breath or take a second to be thankful before eating. ●   ● Ask them how hungry they are before a meal. ●   ● Allow them to serve themselves; this allows them to learn self-regulation. ●   ● Eat without electronics or other distractions. ●   ● Wait 15 minutes after eating to decide if they are still hungry for seconds. ●   ● Allow enough time to eat. ●   ● Involve them in cooking and shopping to stir interest in trying new things. GUIDED BY THE NU M BE RS The 5 - 2 - 1 - 0 model is proven for kids and recommended for adults as a guide for healthy living. Each number represents a daily goal for eating habits, screen time and physical activity. OR MORE FRUITS AND VEGETABLES Eat at least five fruits and vegetables daily. When making meals, be sure to include a variety of fruits and veggies to make the meal healthier and more enjoyable. OR FEWER HOURS OF RECREATIONAL SCREEN TIME Limit your recreational screen time to two hours a day. Track your screen time with a daily log to focus on this goal. Simply write down how long you were on the computer, watching TV or using an electronic device. ORMORE HOURS OF PHYSICAL ACTIVITY Get at least one hour of physical activity every day. Any movement counts, including taking walks throughout the day or playing a sport. So get up and get moving! SUGARY DRINKS As sweet as they may sound, sugary drinks can negatively affect your health. So, the next time you’re thirsty, grab a bottle of water instead of a can of soda. —Astronemis Ray, Marketing Intern Call 503-338-4526 or visit columbiamemorial.org/ medical-nutrition-therapy to learn more about nutrition education.