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Posts Tagged ‘Family Mealtime’

With the holidays around the corner, I have been thinking about all the things that have changed over the years. When I was a kid, we went to my grandparents’ house on Christmas Eve and celebrated with my aunts, uncles, and cousins. When my grandparents moved in to an apartment, the holidays were divided amongst my aunts. As my generation grew and started having children, it became too much to coordinate, so we no longer get together for Christmas with my extended family. We have continued to gather for Thanksgiving, though.

Baking Cookies, Christmas Baking, Child'S Hand, Cut Out
Child making cut out cookies

Even as my own kids have grown, our traditions have changed. We used to go to their great-grandpa’s house and then my aunt’s on Christmas Eve. Christmas Day, we opened presents at our house, then went to my parent’s house to open presents and eat with my brother and his family. Finally, we concluded with Christmas evening at their other grandparents’ house with their aunt and uncle. Now, my parent’s go to Florida for the winter, so we no longer celebrate the holidays with my family. While the slower pace on Christmas Day is nice, I miss seeing my parents and my brother and his family for Christmas.

While I do miss some of the traditions of the past, I try not to focus on how things “used” to be, but instead seek to make new traditions that suit the changes in our family. My kids, young adults now, have school or college, work, friends, etc. to juggle along with the “commitments” of the holidays. I could not be happier that they have grown in to happy, healthy, productive, well-adjusted adults, as I had always hoped; however, I would be lying if I said I don’t sometimes miss the time when their world revolved around our family. I try to be supportive and understanding, which is easier to do, so long as I remember that this is the cycle of life.

Friends, Celebration, Dinner, Table, Meal, Food, White
Friends celebrating with a meal

As I look to the future, I am mostly excited for what is to come. I will miss my daughter when she goes off to college, just as I miss(ed) her brothers when they left. I am looking forward to seeing my young adult children spread their wings and make their way in the world. I will be cheering them on all the way and I will be here to support them as they make new traditions in their own lives. Hopefully, I will be included in many of those traditions. As they go out in to the world, I am sure my husband and I will make some new traditions for ourselves as well. Traditions serve many purposes, including:

  1. An anxiety buffer– From reciting blessings to raising a glass to make a toast, holiday traditions are replete with rituals which can act as a buffer against anxiety by making our world a more predictable place.
  2. Happy meals– The long hours spent in the kitchen and the dining room during the preparation and consumption of holiday meals serve some of the same social functions as the hearths of our early ancestors. Sharing a ceremonial meal symbolizes community, brings the entire family together around the table, and smooths the way for conversation and connection.
  3. Sharing is caring– Anthropologists have noted that among many societies ritualized gift-giving plays a crucial role in maintaining social ties by creating networks of reciprocal relationships.
  4. The stuff family is made of– The most important function of holiday rituals is their role in maintaining and strengthening family ties.

My kids are mostly grown now, and hopefully the traditions and rituals we have had over the years and ones yet to come, will be looked upon fondly by them, just as I look back with fond remembrance of the traditions of my childhood and those of raising my own children.

Join us Friday, December 17th at 12:00 pm for a 30-minute webinar on Why Traditions are Important Today. The webinar is free, but registration is required at go.osu.edu/playweb.

Written by: Misty Harmon, OSU Extension Educator, Perry County, harmon.416@osu.edu

Reviewed by: Michelle Treber, OSU Extension Educator, Pickaway County, treber.1@osu.edu

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Family enjoying a meal together

Family Mealtime

December 3rd is Family and Consumer Sciences Day.   The theme for the 2019 “Dine In” for Healthy Families is, “Neighbors as Family”. This December, I encourage you to host a “Dine In” meal with your neighbors of choice. This might be neighbors in an apartment, college dorm or friends from across town. Your “neighbors” might be people you see regularly from work, the gym or other community settings. Your meal can be breakfast, lunch or dinner. Interested? Look at the meal prep tips and recipes listed below.

Why should you say “YES” to Family Mealtime?

A “family meal” is when the people you live with or consider “neighbors” come together to eat and talk. Why should you add this to your routine?

  • Eating together can be an opportunity to have conversations with family and friends.
  • Regular family meals create a routine that may help children feel more secure.
  • Eating together can provide the opportunity to teach and learn basic food preparation skills.
  • Make it a positive place for conversation – place your devices (phone, tablets, etc.) away from the table. Focus on positive interactions with those at your table. Not sure what to talk about? Iowa State Extension shares Mealtime Conversation Starters to help you get started.

Would you like some ideas to help you get started on the Meal Prep side of things?
Here are a few tips for prep day:

  • On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa; dried beans and legumes; and, roasted vegetables.
  • Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hard-boiled eggs, a bowl of chopped fruit, cooked beans.
  • If you prefer not to precook proteins, consider marinating poultry, fish, or even tofu (in the refrigerator) on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.
  • Multi-task! While foods are baking or bubbling on the stove-top, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.
  • As you find favorite ‘prep-able’ meals, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.
    Need more Inspiration? Check out these easy-to-make recipes. 

Our Favorite Chicken Noodle Soup

Chicken Tortilla Soup

Chicken Tortilla Soup

Six Can Chicken Tortilla Soup

 Skillet Lasagna

 Veggie Crockpot Lasagna

 Southwest Shredded Chicken

 Egg Roll in a Bowl

Remember to enjoy time with family and friends. Enjoy conversations over mealtimes. Have fun making the meal. Remember to relax, talk and enjoy the time spent with your “family” – whether it is your family, friends, co-workers or neighbors.

Sources:

“Dine In” With Us! Family & Consumer Sciences Day. https://www.aafcs.org/fcsday/home

Mealtime Conversation Cards. Iowa State University Extension and Outreach. https://store.extension.iastate.edu/product/Mealtime-Conversation-Cards

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewers: Patrice Powers-Barker, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Lucas County, powers-barker.1@osu.edu

Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, jones.5640@osu.edu

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During the upcoming holiday season, I encourage you to make time to enjoy an extra family meal together. Family meals can nourish your mind, body and soul. They provide a great opportunity to enjoy better conversations and strengthen your family ties by spending quality, focused mealtimes together.

You can also use family mealtime to encourage good manners and conversations. Not sure how to start a conversation with your children? Download these conversation starter cards provided from Iowa State University Extension and Outreach. You will find a  variety of topics which are available for teens, families, and children.


Did you know that regular family meals create a routine that helps children feel more secure? According to Ruth Litchfield, Ph.D., R.D., Extension Nutritionist, Iowa State University, children who often eat dinner with their families do better in school and have lower levels of stress.

Still sound too hard to do? Check out these simple tips to make it easier to have a family mealtime available from USDA’s MyPlate MyWins.

Have you tried fixing a crock-pot or skillet meal? Using a crock-pot can help you have that meal ready when you get home. If you do not have a crock-pot, you can try one of these easy and tasty skillet recipes. Add a small salad, fresh fruit and low-fat milk for a quick meal that your family can enjoy together.

What tips can you share to make family mealtimes work? Send those tips via the comment section on this blog.

As we enter this special week of Thanksgiving, I encourage you to take time to plan and enjoy an extra family meal with your family.

 

Sources:

Litchfield, R. (2015). Iowa State University Extension and Outreach. Say “YES” to family meals. Retrieved from https://store.extension.iastate.edu/product/5414

Mealtime Conversation cards. Retrieved from https://store.extension.iastate.edu/ProductList?Keyword=conversation

MyPlate MyWins: Tips Making family meals. Retrieved from https://www.choosemyplate.gov/myplate-mywins-tips-making-family-meals

USDA What’s Cooking? Retrieved from https://whatscooking.fns.usda.gov/

 

Writer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County, treber.1@osu.edu.

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, rabe.9@osu.edu.

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There is a lot of talk about the importance of family meals. Your school age children may eat both breakfast and lunch in their school cafeteria. This is why it is important that the meals you eat with them are opportunities to teach healthy eating behaviors. Hopefully your children will carry these behaviors to the school lunchroom, and other settings. Listed below are meal-time tips you can use to encourage these healthy behaviors at home.

* Children are sponges! They learn from watching parents and older siblings. Try to eat as a family whenever you can. Include a good variety of foods, including vegetables. This is also a great time for conversations and practicing table manners.

* Enjoy a lunch date! Talk about school meals and what your children are eating. Try to understand why they make the choices they do. Have a breakfast or lunch date at school every few months. Not only will you see what is offered at the school meals, you will also see what your child is choosing.

* Learn what they like! Food preferences need to be respected and acknowledged. Teach young children to say “No, thank you” politely if they do not want any more after a taste. Make sure that the focus is on the great taste of the new foods you are trying. Even at a young age, many kids associate “good for you” with “tastes bad.”

*Experiment with new foods! Encourage kids to try one bite so they can expand their horizons. berries

* Don’t give up! Serve the foods your children previously resisted. It often takes several times of introducing a food before children eat and enjoy it.

* Try to resist the “forbidden foods” label! All foods can be part of a healthy diet.

* Encourage them in meal preparation! Let kids help fix items according to their age and skill level. Children are more willing to try foods, especially if they helped prepare them. Even young children can tear lettuce, rinse broccoli or even set the table. Let them pick out a new fruit or vegetable to try the next time they go to the store with you.

* Be a creative cook! Cut foods into interesting shapes and make the plate attractive.

Vegetable Train
* Name foods with cute names and offer finger foods, such as sliced fruit and vegetables. Kids like inviting foods just like adults do. Try raw vegetables with light dips. Serve broccoli trees or cauliflower clouds.

* Give your time! Make the meal or snack your sole focus. Conversation is good. TVs or other electronics should wait until the snack or meal is complete.

* Allow them time to eat! Try not to rush the children when they eat. Time pressure puts stress on eating and makes it less pleasurable.

* A child’s world is play! Make eating a fun time. Include discussions about colors, textures and flavors.

* Grow it yourself! If you have a garden or a few plants, include the children in planting and harvesting the produce. Children who participate in planting foods, or at least see where their foods come from are more likely to try them. Many schools now have gardens or container gardens. If your child’s school has a garden, talk to them about the foods they are growing. This is a great way for you to be involved with your child’s school!

These are just a few simple ways we’ve found to get kids to explore the world of healthy food. If they work for you, please share them with all your friends!

Source: Duyff, Roberta L. American Dietetic Association- Complete Food and Nutrition Guide, 4th Edition, 2012.

Author: Liz Smith, Ohio State University Extension, Central Region SNAP-Ed, smith.3993@osu.edu

Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

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