9781422269862

Benefits of a Plant-Based Diet Eating Healthier as a Family Eating Whole Foods, Minimally Processed Foods for Peak Fitness Fruits and Vegetables for Health

How to Eat a Balanced Diet Eating in Moderation and Intermittent Fasting Lean Protein for Health Nuts and Seeds for Health What’s in a Label?

Eating Healthier as a Family

By Patricia Waldygo

MASON CREST M i a m i

Mason Crest PO Box 221876, Hollywood, FL 33022 (866) MCP-BOOK (toll-free) • www.masoncrest.com

Copyright © 2024 by Mason Crest, an imprint of National Highlights, Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or any information storage and retrieval system, without permission in writing from the publisher. Printed in the United States of America First printing 9 8 7 6 5 4 3 2 1 Series hardcover ISBN: 978-1-4222-4823-2

Hardcover ISBN: 978-1-4222-4825-6 Series ebook ISBN: 978-1-4222-6984-8 ebook ISBN: 978-1-4222-6986-2 Cataloging-in-Publication Data on file with the Library of Congress Developed and Produced by Print Matters Productions, Inc Cover and Interior Design by Torque Advertising+Design

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KEY ICONS TO LOOK FOR: Words to Understand: These words with their easy-to-understand definitions will increase readers’ understanding of the text while building vocabulary skills. Sidebars: This boxed material within the main text allows readers to build knowledge, gain insights, explore possibilities, and broaden their perspectives by weaving together additional information to provide realistic and holistic perspectives. Educational Videos: Readers can view videos by scanning our QR codes, providing them with additional educational content to supplement the text. Text-Dependent Questions: These questions send readers back to the text for more careful attention to the evidence presented there. Research Projects: Readers are pointed toward areas of further inquiry connected to each chapter. Suggestions are provided for projects that encourage deeper research and analysis. Series Glossary of Key Terms: This back-of-the-book glossary contains terminology used throughout this series. Words found here increase readers’ ability to read and comprehend higher-level books and articles in this field. from a Plant-Based Diet............................................23 Chapter 3: Getting Everyone on the Same Page.............41 Chapter 4: Special Circumstances.................................57 Chapter 5: Make Family Meals a Celebration..................73 Series Glossary of Key Terms........................................88 Further Reading & Internet Resources..........................92 Index.......................................................................... 94 Author’s Biography & Credits.......................................96 Chapter 1: Jump-Starting a Plan for Healthy Family Meals.................................................7 Chapter 2: Even Meat-Eaters Will Benefit

WORDS TO UNDERSTAND

Cardiovascular: Involving the blood vessels and the heart. Edamame: Young soybeans removed from the pod and served boiled or steamed. Metabolic syndrome: A medical condition that includes elevated blood pressure, high blood sugar, high cholesterol, and extra fat around the waist. Type 2 diabetes: A chronic condition in which the body has difficulty regulating and using sugar as a fuel, and in which the cells don’t react to insulin in a normal manner.

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Chapter

Jump-Starting a Plan for Healthy Family Meals

Many teens would like to eat healthier, more nutritious foods, but they don’t know where to start. If they are living with parents or guardians, they might not have much control over grocery shopping and meals. But they can still change the situation by becoming more proactive. Knowledge is power. Parents can learn from their children as the kids bring home new ideas, even though they may disrupt parents’ habitual way of living. This is progress, because each generation can improve by building on family traditions and moving forward. So, how can a teen take charge without coming off as a know-it all jerk? Whether teens are living with their families, have gone off to college, or have moved in with roommates, this book lays out a plan. The Modern Conundrum Most American families don’t eat meals together every day, but they should. Often, their busy schedules make it difficult for everyone in the family to meet at a regular time for dinner.

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Explore cooking skills for teens.

The mother might have to dash from her job to drive the kids to sports practice and after-school activities. Even if she shopped for groceries the previous weekend, she might not have time to cook multicourse meals on weeknights. She may find it easier to round up the kids after their activities and stop at a fast-food restaurant for takeout. The father may have a demanding job that prevents him from sharing family responsibilities—he might not even live with the family full time, as only 22 percent of US households are nuclear families. That’s defined as a married mother and father living together and raising kids. In 2020, 25 percent of the kids in America were living with a single parent. Based on the 2021 US census, there were 11 million single-parent families with kids under the age of 18, and 80 percent of

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Eating Healthier as a Family

them were headed by single mothers. Yet teens who have “weekend fathers” (divorced with joint custody of the kids) can still influence their dads to have regular, nutritious, sit-down dinners with their children. With all of these complications, though, how can a family focus on healthier eating? And why should they even bother to eat meals together? The Psychological and Physical Benefits of Sharing Meals Whether a family unit is traditional, single-parent, or even made up of “friends who are like family,” most people benefit from shared mealtimes. Dozens of studies over more than two decades have shown that when families regularly eat dinner together, it’s a valuable bonding experience and strengthens

Often, a family’s busy schedule makes it difficult for everyone in the family to meet at a regular time for meals.

Chapter 1: Jump-Starting a Plan for Healthy Family Meals

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relationships. Children and adolescents also gain self-esteem and resilience, master good conversation skills, learn the value of routine, get better grades in school, and experience less depression and anxiety. They also have lower rates of substance abuse, eating disorders, and teen pregnancy. Not only do these teens and children learn about food and nutrition, they also become physically healthier, because home cooked meals usually contain fewer calories and less fat, sugar, and salt than meals eaten in restaurants, while providing more fruit, vegetables, fiber, and protein. Studies have shown that kids who eat meals with their families during childhood usually end up eating more healthfully as adults, have better cardiovascular health, and are less prone to obesity. Overcoming Obstacles and Excuses Anne Fishel, a family therapist and the executive director of the nonprofit Family Dinner Project, says that only about 30 percent of US families eat dinner together on a regular basis. Income level and geographic location don’t matter. The reasons for not sharing meals are similar everywhere: the families are too busy, it’s too much effort to cook dinner every night, and after someone does cook a meal, the picky eaters don’t appreciate it. In addition, people argue too much at the dinner table, everyone is distracted by cell phones, and teenagers seemingly don’t want to eat with their parents. Yet surveys actually prove the opposite. Teens rate family dinner fairly high on their list of favorite things, and 80 percent of them say that family dinner is the best time to talk to their parents. The science is in, and teens can use these facts to convince their parents that the whole family will benefit from a change. It Doesn’t Have to Be Dinner Shared mealtimes can include breakfast, lunch, and snacks as well. If an average week has three meals, and possibly

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Eating Healthier as a Family

two snacks, per day, that means a family has 35 or more opportunities to eat together. Even a late-night snack with crackers, cheese, and hot chocolate can count. The goal of five meals per week is often mentioned as a “tipping point” for psychological benefits to occur, but it may seem impossible to start with five dinners per week. Yet, when snacks count as meals, the goal is attainable. Establishing a new habit can take 30 days, so start with baby steps. First, have everyone commit to sharing a family meal once a week. The teen can get feedback from each family member by asking certain questions: “What would you like to work on? If we could make one small change, what would that be? Should we try a new food? Should we try to have more fun at the dinner table? Should we learn more about what happens in everyone’s day? Should we talk about current events on the news? Should we explore who we are as a family and what we value? Or should we discuss nutrition and whether anyone even wants to eat more healthfully?” If the answer to the last question is no—that no one is motivated to eat healthier foods—then the teen has work to do. The rest of this book provides ammunition for the battle: nutrition and health facts to convince the most stubborn holdouts. Everyone Is Finally Onboard, but Confusion Reigns At this point, health-conscious teens can congratulate themselves on getting family members to commit. The next step is to decide on a time for a shared meal that is convenient, despite everyone’s busy schedule, and write the time on a whiteboard hanging in the kitchen. As weeks go by, this whiteboard can also list the dishes for each meal, a shopping list for needed ingredients, and tasks for family members.

Chapter 1: Jump-Starting a Plan for Healthy Family Meals

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Even a snack can count as a shared meal.

The teen will probably have to help write up a grocery list and maybe even do the shopping. The meal doesn’t need to be a gourmet creation, and people don’t have to be overly polite and mannerly. Everyone should enjoy the meal, though. The kids need to feel comfortable and know that their ideas are taken seriously. The adults should listen with care, concern, and respect. People should refrain from criticizing and arguing. At shared mealtimes, parents and kids can learn more about one another, how they spent their day, and any earthshaking news that someone wants to report. In essence, family members need to pay attention to one another without constantly looking at their cell phones or the TV. The whole point of eating together is for people to connect and share their thoughts and experiences, and that cannot happen

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Eating Healthier as a Family

when their attention is scattered and they are focused on input from too many sources. Although family members might not realize it at the time, they are creating memories that can last a lifetime—hopefully, these will be warm, happy memories, but if not, then maybe at least a few hilarious ones. Tips to Make It Happen Teens will probably need to jump in and help the cook (usually mom or dad) with the first healthy meal. The following advice will help everyone maintain the right attitude—no pressure, it’s supposed to be a fun learning experience. 1. Don’t try to be perfect. Meals don’t have to cost a lot, take hours to cook, or be worthy of an Instagram photo. Be realistic. stress and tension by being too restrictive. All types of food can be eaten in moderation. It may help to call fruits and vegetables “always” foods, and birthday cake a “sometimes” food, to show the difference to young children in the family. 3. Focus on health, not on gaining or losing weight. Dieting can be unhealthy for children, and talking about kids’ bodies in their presence can make them prone to developing eating disorders. Instead, discuss a food’s benefits or nutrients, and speak positively about a child’s body to boost self-esteem and foster a good body image. 4. Plan simple meals. Do grocery shopping once or twice a week, and choose easy meal recipes. Freeze a couple of backup meals for emergencies. Base some family meals on ingredients in the pantry or the freezer to cut down on food waste. Let family members list meal ideas on 2. Don’t forbid any foods. Although the meal should be nutritious, the health-conscious teen or parent will create

Chapter 1: Jump-Starting a Plan for Healthy Family Meals

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Decide on a time for a shared meal that is convenient for everyone, write the time on a chalkboard or whiteboard, and hang it in the kitchen.

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Eating Healthier as a Family

the kitchen whiteboard. Look through old cookbooks for recipes that sound tasty. 5. Set aside time for meal prep. Teens can help prep a few dishes and snacks ahead of time. First, schedule one to two hours on, say, a Sunday to prepare a protein, two or three vegetables, and two fruits. For example, make a tray of oven-roasted chicken breasts, a cookie sheet of oven roasted tomatoes and zucchini, and a mixed fruit salad. Freeze some of the chicken and vegetables (but not the fruit salad), and then thaw and cook them for meals later in the week. 6. Make it quality time. This means having no distractions and no phones at the dinner table. Teens can encourage fun, thought-provoking conversations by asking everyone an unusual question, and then having people take turns

Teens will probably need to jump in and help mom or dad cook the first healthy meal.

Chapter 1: Jump-Starting a Plan for Healthy Family Meals

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Q: What are some food prep shortcuts? A: Family members can help with the prep by washing, peeling, and chopping vegetables and measuring ingredients for recipes. With some dishes, it will save time to use a slow cooker, a rice cooker, or an air fryer. And whoever does the grocery shopping shouldn’t be embarrassed to buy precut fresh or frozen produce or a deli rotisserie chicken to make dinner prep easier. coming up with other questions. (See chapter 5 for more games and suggestions.) 7. Use more vegetables. Sneak vegetables into meals that the family already likes. For instance, on pizza night, arrange bowls of mushrooms, fresh tomatoes, chopped peppers, spinach, artichokes, and basil to let people choose their favorite pizza toppings. Swapping vegetables for sausage and pepperoni makes pizzas healthier without forcing family members to leave their comfort zone. Or you might mince vegetables and combine them with ground meat in recipes. 8. Snack on vegetables instead of junk foods. Have raw vegetables washed and cut into strips or sticks in the fridge. Store them in glass jars so that they are easy to see and can be grabbed quickly. Place a healthy dip (hummus, salsa, or yogurt) beside the jar of vegetables for a more tempting snack. 9. Cook one meal for the entire family. Don’t try to keep picky eaters happy by cooking different foods

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Eating Healthier as a Family