Home => Newsletters => July 15, 2009 • Family Meals Focus #39 • Using "forbidden" food
July 15, 2009
FAMILY MEALS FOCUS #39
Interpreting the news and research about feeding and eating.
In
Secrets of Feeding a Healthy Family,
I call them ''controlled substances''--high-fat, high-sugar, and therefore high-calorie foods such as cookies, candy, cake, and chips.1 Giving children unlimited access to these foods is not a good idea. They fill up on them and don't learn to eat more-nutritious, more-challenging foods. Restricting them isn't a good idea either. Children who aren't allowed to have ''forbidden'' foods eat more of them when they get the chance, even if they are not hungry at the time. And restricted children are fatter than children who are allowed regular access.2 How can you find the happy medium? Read on--you may be pleasantly surprised!
It's not the food itself, but your strategies for providing the food that make the difference:
- Unlimited access. Children who munch along on sweets, chips and soda may end up consuming too many calories. They certainly come to the table less interested in learning to like the food there.
- Restriction. Ridding the house of sweets, chips and soda doesn't work, either. Even if they try really hard to go by the food rules, children (and adults) just can't help but eat a lot of them when they get the chance. And they feel bad about it. Parents who restrict find candy wrappers under the couch. Adults who restrict keep food stashes.
- The happy medium. Do a balancing act with ''forbidden'' foods. Let your child have them frequently, but not just any old time. Include them regularly for yourself. Don't wait until the food cravings drive you to it.
Structure, structure, structure. Planned, reliable,
enjoyable meals
and snacks support you in eating the amount of food that matches your body's needs. Put one serving of dessert at each person's place when you set the table. Eat it before, during. or after the meal. Don't,have seconds. Too many sweets at mealtime compete unfairly with other mealtime foods. Include chips or fries at the occasional mealtime. Arrange to have enough so everyone can eat their fill. Unlike sweets, fatty foods don't unfairly compete. Periodically offer unlimited sweets at
snack time.
For instance, put a plate of cookies or snack cakes and a carton of milk on the table. Let your child (and yourself) eat as many cookies as he wants. At first you may both eat a lot. But the newness will wear off, and you won't eat so many. Be strategic about soda. If you drink soda, maintain a double standard. Tell your child it is a grownup drink, which it is. When he is old enough, maybe in late grade school, arrange to have soda occasionally for snack or along with a particular meal, like pizza or tacos. Don't be afraid of even luscious food. You and your child will get enough. The treat will stop tasting as good-until the next time you have it. Paying attention lets you know that. Respect your food and be grateful for it-whatever it is. All foods have value--even controlled substances!
Scary advice, you may say. Imagine letting a child eat as much as he wants of high-sugar, high-fat food! Imagine doing it yourself! Everything changes when you guide eating based on
eating competence and guide feeding based on the
division of responsibility
.
References
Fisher JO, Birch LL. Eating in the absence of hunger and overweight in girls from 5 to 7 y of age. Am J Clin Nutr. 2002;76:226-231.
strong>Copyright © 2009 by Ellyn Satter. Published at
www.EllynSatter.com.
Copyright © 2012 by Ellyn Satter. Published at www.EllynSatter.com.
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