Tackling Obesity through Food Relationships

Published by Thursday, April 10, 2014 Permalink 0

Jonell Galloway, Writer, Editor and Translator

Swiss Food

 

 

 

 

 

 

 

 

 

 

by Jonell Galloway

I was recently interviewed for a Swiss Info documentary called “Finding the Right Food Formula.” In the context of recent childhood obesity figures in Switzerland, Veronica De Vore is exploring the Swiss relationship to food and how that might have changed, how it might be related to the rise in childhood obesity.

Click here to listen to the show. I cooked a Kentucky Fried Chicken feast for Veronica, while discussing the more serious matter of relationships to food in the context of my work in mindful eating. (The article also includes an abridged recipe for my grandmothers’ traditional Kentucky Fried Chicken.)

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The Real Facts about Calories in Junk Food vs. Real Food

Published by Tuesday, January 14, 2014 Permalink 0

by Jonell Galloway

Here are all the facts you need to know about how your body uses the calories from junk food in comparison to those from real food. This article is a fascinating read, and a keeper! See Precision Nutrition.

Here’s an excerpt:

 

Fast food and apples What Are Your 4 Pounds Made Of?

Remember:

  • Real food regulates appetite – so you don’t overeat
  • Real food controls blood sugar/insulin – so you can avoid energy swings and diabetes
  • Real food provides the best nutrition – so you can remain healthy for life
  • Real food has a sane amount of energy – so that you can’t accidentally overeat
  • Real food has a longstanding relationship with our body – so that our bodies know what to do with it

 

 

 

 

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Switzerland: Antique Apples at Les Vergers d’Aigle et d’Yvorne, a Photo Essay

Published by Tuesday, September 10, 2013 Permalink 0


Jonell Galloway, Editor, The Rambling EpicureSwitzerland: Antique Apples at Les Vergers d’Aigle et d’Yvorne, a Photo Essay

The Renaissance of Antique Apples in Switzerland, a Photo Essay

by Jonell Galloway

The Vergers d”Aigle et d’Yvorne is tucked into the heart of the Chablais region in French-speaking Switzerland. For more than 40 years now, they have been growing a wide range of fruit, grown under strict environmentally-friendly conditions. This fruit expresses the true terroir of the Chablais region.

Their fruit, including more than 40 varieties of apples both antique and modern, are available at producer prices, much fresher than store-bought apples, with more than 20 varieties available. The website lists the expected dates for each fruit grown.

In September, they also sell the cherished Fellenberg plums.

In season, you can pick your own cherries, with a choice of over 10 varieties.

Bertrand et Martine Cheseaux also offer a wide range of local artisanal products, including oils, vinegars, apple juice, eggs (great quality!), honey and fresh vegetables.

This year, in the context of the Semaine du Goût, or “tasting week”, which runs from September 13 to 23, 2013, they will be offering guided tours of their orchard of some 10 varieties of antique apples, along with tasting. This will take place on Saturday, September 21, with visits at 10 A.M. and 2:00 P.M. It is advisable to reserve a place. To reserve, call 41 (0)79 397 59 72 send an e-mail to info@vergers.ch.

Les Vergers d’Aigle et d’Yvorne
Bertrand & Martine Cheseaux
Route d’Evian 32
CH – 1860 AIGLE
Switzerland

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A cozinha como metáfora:o ato culinário e seus horizontes

Published by Monday, August 26, 2013 Permalink 0


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A COZINHA COMO METÁFORA: O ATO CULINÁRIO E SEUS HORIZONTES

by Betina Mariante Cardoso

English translation coming soon

Minha cozinha

Sou eu, Betina, na minha cozinha de hoje!

E por falar em subjetividade, a partir da minha escrita sobre a obra de M.F.K. Fisher, “The Gastronomical Me”…Você já pensou na cozinha como   metáfora? Pois a reflexão de hoje  é sobre o ato culinário e  seus horizontes,  sua subjetividade… Deste  universo, nasceu minha  escrita  de cozinha, em começo de 2012,   pelo meu desejo de compartilhar  as epopeias criativas de forno-e-  fogão. Não apenas as receitas,  mas toda a riqueza que a  culinária pode produzir em  nosso mundo interno, do  autoconhecimento à percepção  de aptidões, anseios,  sensibilidade e tantas outras  riquezas. Assim, surgiram meu blog Serendipity in Cucina, em  março, e meu livro, nove meses  depois. No  entanto, esta história tem início  há trinta anos atrás, lá na minha infância.

Explico.

Para mim, a cozinha sempre foi um território mágico, um espaço de descobertas, de experiências, de sabores, de liberdade. Quando éramos crianças, meu irmão e eu fazíamos o ‘bolo inventado’, onde tudo era possível na elaboração da massa do bolo, estimulados e supervisionados pela mãe. Aprendíamos a sentir o efeito dos ingredientes na textura da preparação, a conhecer os aromas e cores que cada etapa assumia, a viver nossa criatividade de modo lúdico, livre e, sem dúvida, cauteloso nas tarefas que só os adultos poderiam executar. Espiávamos o bolo crescendo no forno, sentíamos o cheiro inundando a cozinha, e entendíamos que o resultado era produto de nossas ideias, possibilitado pela expertise da mãe. Preparar receitas, conhecer elementos e reações químicas aplicados, vivenciar a diversão ímpar de mexer a massa e de vê-la crescer no forno, tudo isso era viver a culinária como objeto de nossa primeira autoria. E, além de tudo, saboreávamos o bolo no lanche da tarde!

Com sete ou oito anos, disse para a Vó Léia que desejava fazer um bolo de Natal, de maçã com castanha-do-pará, recheado e coberto com doce de leite e castanhas raladas. Nem imagino de onde tirei esta ideia, e nem mesmo porque escolhi esses ingredientes. Cozinheira de mão cheia, ela me deu um dos maiores presentes que eu poderia ganhar naquele Natal: a confiança na minha ideia e os ensinamentos práticos de como realizá-la – explicou-me tudo, tim-tim por tim-tim, deixando que eu mesma fizesse cada passo, exceto quando a atividade envolvesse cortar alimentos ou mexer no forno. Ali, pude descobrir que poderia inventar uma receita, mas isso envolvia uma nova etapa: descobrir que as medidas devem ser seguidas à risca, que há uma metodologia para o desenvolvimento da criação, que certos cuidados são essenciais, e tantas outras coisas que sei hoje sobre as receitas culinárias. Inventar ganhava um método.

Entretanto, o mais importante que aquela ocasião me proporcionou foi saber que eu poderia, a partir de um desejo, elaborar sua realização através de passos definidos, prestando atenção em cada detalhe de cada etapa. Então, a autora daquela torta seria eu mesma, da teoria à prática,  com supervisão cuidadosa dos adultos. Claro que minha compreensão, na época, estava muito longe desta complexidade toda, mas me lembro de ter sentido alegria, muita alegria, e um orgulho por ter criado a receita. Era como o prazer de abrir um presente de Natal. Aquela experiência ficou profundamente marcada em mim, assim como a prática do bolo inventado. Criatividade e método eram atributos que começavam a me despertar encanto. Repeti o ‘como-se-faz’ da torta de maçã com castanha-do-pará nos outros Natais, seguindo os registros da primeira experiência. Com isto, verifiquei que o método, seguido à risca e com atenção aos passos do processo, resultava muito semelhante entre uma e outra vez. Acredito mesmo que tenha nascido ali meu prazer em inventar receitas e repeti-las.

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A lasanha feita por minha mãe, desde nossa infância…

 

 

 

 

 

 

 

 

 

 

 

Seguiu-se então o aprendizado  de preparar receitas já  conhecidas,  como a da Nega  Maluca, sempre sob supervisão.  E, como toda a  família    era  adepta da prática culinária, as  oportunidades de  observação e  de    treinamento eram  múltiplas, e o encanto era  crescente. Via minha mãe    fazendo  a lasanha anotada em  seu caderno  de receitas – feito à  mão  por  uma tia –, camada por  camada da  lasanha, tudo passo a  passo. E fui    gostando cada vez  mais de ler  cadernos de  receita:  dos ingredientes ao  modo de  fazer, da leitura das   receitas  escritas à mão ao exercício mágico do preparo dos quitutes.  Além disso, via o entusiasmo coletivo da mesa da cozinha nas vésperas  de festas, principalmente nos Natais, em que a mãe, as avós e as tias picavam oleaginosas, preparavam sabores e compartilhavam a alegria festiva de produzir os cardápios de nossa história. Aquelas reuniões de cozinha pareciam ser a coisa mais divertida do mundo, um lugar em que se reuniam o prazer e a prática de todas as gerações, em uma vivência contagiante. Ajudando nos preparativos, observando a força de cada uma das criações próprias da mãe, da Vó Léia, da Vó Alda – cuja ambrosia ensolarava qualquer mesa de doces – e das minhas tias, descobri que cada uma tinha suas especialidades, suas preferências por esta ou aquela receita e a habilidade fervorosa na execução das gostosuras.

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Culinary Chemistry: The Truth about Soy Sauce and Gluten Content

Published by Tuesday, July 23, 2013 Permalink 0

Food writer, Culinary Chemistry, The Rambling Epicure

Culinary Chemistry: The Truth about Soy Sauce and Gluten Content

by Jenn Oliver

From the archives

Soy Sauce and Umami: Now a Staple in Western Cuisine

Soy sauce has been around as a staple condiment in Asian cuisine for thousands of years, used for flavoring all manner of dishes and foods. It’s prized for the “umami” character it gives to the overall taste of a dish, and can have a wide range of subtle notes beyond the obvious saltiness.

 

 

 

 

 

For example, Japanese tamari is often wheat free (I stress, not always). Still, most of the soy sauces available on store shelves contain wheat. While there is some debate as to exactly how much gluten from wheat survives the fermentation and processing, the Celiac Disease Foundation Foundation does list soy sauce as a food that may contain gluten and needs to be verified. The Mayo Clinic also states that soy sauce should be avoided unless otherwise labeled. There is also considerable anecdotal evidence of experiences of people being “glutened” by soy sauce (my husband included). Therefore, for those who must eat gluten free, soy sauce immediately becomes a food that requires attention and is a complicated topic.

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Green Leafy Foods Can be Dangerous to Your Health

Published by Saturday, July 20, 2013 Permalink 0

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The Rambling Epicure, Editor, Jonell Galloway, food writer.

Green Leafy Foods Can be Dangerous to Your Health

From the archives

by Jonell Galloway

The Huffington Post says Americans have reason for their eternal, but ever-changing, plate fright. In the US, E. Coli, Salmonella, Norovirus and numerous other bacteria and viruses are found in food more often that we might think.

Peppery pourpier from the Lake Geneva region.

The Center for Science in the Public Interest (CSPI), a non-profit, consumer advocacy group, often referred to as the “American food police”, says the leafy greens we are encouraged to eat every day can in fact be the most dangerous of all vegetables. Over the last 20 years, there has been some 363 outbreaks and 13,568 illnesses due to green leafy foods alone.

According to Dr. Steve Swanson of the U.S. Centers for Disease Control, lettuce is only second to ground or minced beef in cases of E. Coli. Snopes gives a good explanation of how all this happens, and many suggest that we lay off pre-washed, bagged salads until more is know about exactly how greens are contaminated.

One thing is almost sure: one of the reasons salad is particularly more high risk than other vegetables is that we most often eat it raw. So wash your salad, and then wash it again. Don’t just spray it. Wash it in a basin or sink, and change the water several times.

The other high risk food is eggs, numbering 352 outbreaks in the US in the last 20 years, with 11,163 cases of illness reported.

If we want to make a “top ten” list, the other culprits, in order, are tuna, oysters, potatoes, cheese, ice cream, tomatoes, sprouts and berries.

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Summertime: Best Time to Start a Diet

Published by Wednesday, July 17, 2013 Permalink 0

The Rambling Epicure, Editor, Jonell Galloway, food writer.Summertime: Best Time to Start a Diet

by Jonell Galloway

Summertime is diet time: an approach to changing your eating habits

A diet rich in soy and whey protein, found in ...

Summertime is the best time to start changing your eating habits. Fruits and vegetables are tastier and cheaper in summer, so your tastebuds are satisfied, but with fewer calories and more fiber. You can take advantage of this time to start a lifestyle change that will not only help you lose weight, but hopefully change your way of eating for the rest of your life.

The Swiss seem to have understood some of the basic rules better than others, according to our 27 July 2009 article on the Swiss preference for fresh fruit and milk products.

Fill the kitchen with fruit

Start getting getting as much as possible of your sugar intake from fresh fruit.

Berries of all kinds are among the highest in fiber, and can be used in a variety of ways. In the Lake Geneva region, we have the good fortune of having berries from May and sometimes until late October or the beginning of November. If you want to nibble on something, you can just pop a handful in your mouth.

Alaska wild berries from the Innoko N...

 

Cherries are also easy to just pop in your mouth when you want to nibble on something.

According to WebMD, tomatoes and peppers of all colors are both in the fruit family. They are rich in Vitamin A, Vitamin C, and lycopene, and low in calories. Munch on them to prevent snacking on processed foods.

Fruit is also full of water, so it makes you feel full, without eating any fat or carbohydrates.

There are endless combinations of fruit to throw into your smoothies or that can be mixed with fiber-filled granola, muesli or oats, along with some plain, sugar-free yogurt.

Make it a goal to eat fruit in some new way every time you need a sugar fix. A bowl of berries or cherries can even replace a glass of red wine, from time to time, and your tastebuds might not even notice it.

Fill the kitchen and fridge with fresh local vegetables

Buying local ensures that vegetables are fresher and therefore more flavorful.

An emphasis should be put on vegetables that can be eaten raw, and that are easy to prepare.  If you have a little hunger pang, gnaw on a baby carrot stick, or slice a sun-ripened tomato, and add salt and a trickle of olive oil. If you can get your hands on some sun-ripened cherry tomatoes, you can pop them in your mouth like potato chips.

Cherry pepper poppers

 

 

 

 

 

 

 

 

Make a big batch of gazpacho. It keeps for a few days and the high water content makes you feel full. It is also full of fiber and vitamins.

In the Lake Geneva region, we are blessed with a plethora of wild greens. In farmers markets, you can choose your own and make your own mesclun, or mixed greens, or buy the farmers’ own mixes , which vary from one producer to another. This wide variety lets you make a different kind of salad every day. The varieties are endless. But one warning about salads: the bad fats and calories are in the dressing, so try and make your own dressings, using good oils, yogurt, tahini, crushed tomatoes, etc.

The fact that summer vegetables are full of flavor will help you get in the habit of munching on vegetables instead of fat-filled snacks like chips and sausages.

Fill the fridge with plain yogurt and cottage cheese

Yogurt is full of iodine, calcium and phosphorous, and loads of other nutrients. According to The World’s Healthiest Foods, the Journal of the American Dietetic Association found low-fat, calcium-rich foods such as yogurt, which has the same fat content as the milk in your region (this varies from place to place, but hovers around 3.8% in the Lake Geneva region), to have a negative correlation with body fat. They encourage parents to accustom children to incorporate it into their diet in light of growing problems of obesity in children.

"Eat More Cottage Cheese...You'll Need Le...

 

The 11 January 2005 issue of International Journal of Obesity found that obese adolescents who eat more than 3 yogurts a day in conjunction with a lower-calorie diet and an increase in physical activity lost 22% more than adolescents in a control group which only cut back on calories and had a lower calcium intake. Increased calcium intake can also help reduce weight, in particular abdominal fat.

Yogurt is also a source of low-fat protein, just like beans and cottage cheese. Both yogurt and cottage cheese open the door to endless combinations of fruit. The old-fashioned Mayo clinic diet of cottage cheese and a peach is not all that bad if your peach is ripe and juicy. Cottage cheese can also be doctored with herbs, to make it a savory dish.

Start getting your protein from low-fat sources

Gradually start replacing your sources of protein with yogurt, cottage cheese, eggs, beans, or soy-based products. Try making your smoothies with soy milk from time to time. Quark has more fat than the other options, but is still a low-fat source of protein as long as cream has not been added to it (read the label and fat content).

The more fiber the better

The more fiber-filled food you eat, the fuller you will feel. Over the long run, you will eat less fatty food.

More fiber helps you cut down on carbohydrates, and start decreasing their intake in your diet.

Water, water, water: never enough

Fiber soaks up water, making your tummy feel full. In summer, you need more water anyway, so it’s a good time to get in the habit of drinking your eight glasses of water per day.

Take another look at the food pyramid and the USFDA guidelines for healthy eating

The old food pyramid.

The US Food and Drug Administration is full of good advice about how to intelligently read food labels and make your calories count. Print out the pyramid and tape it onto your kitchen bulletin board or refrigerator door. Print out the food guidance and diet articles, and study them from time to time.

MyPlate.gov chart

MyPlate replaces the old U.S. food pyramid

 

 

 

 

 

 

 

 

 

 

 

Unfortunately, their new food pyramid that came out earlier this year is totally color-coded and has no words because it is intended to be interactive, so I’m showing you the old one. Disabled World has added excellent explanations to the new one (it might be better to print theirs).

Eat 5 to 6 mini-meals instead of 3 large meals per day

Dr. Sue Cunningham from the University of Tennessee Health Science Center in the U.S. says that the human body is meant to be fed every 4 to 5 hours. Eating 2 or 3 mini-meals, consisting of healthy options, and 3 regular meals, in smaller portions, is therefore an ideal way to lose weight.

Continue eating out, but change your approach

When eating out, avoid ordering dishes with pastry, cream, and butter. Give preference to dishes containing lots of vegetables. Don’t hesitate to ask the server what is served with your dishes, and don’t hesitate to ask for side orders of vegetables and salads, even if they’re not listed on the menu. Skip the French fries and chips. Ask if you can replace them with salad or another vegetable. The more vegetables and salad, the merrier.

If you really can’t pass up dessert, try and choose fruit-based puddings, or homemade sorbets made with seasonal fruit. Don’t hesitate to ask if desserts are served with cream, whether they’re really sweet or rich, or any other question that might help you maintain your healthy ways. If you ask nicely and explain why you’re asking, servers rarely mind giving you advice about which desserts are healthier than others.

Cut down on carbohydrates

Winter vegetables tend to be higher in carbohydrates, so this approach to eating should by definition cut down your carbohydrate intake. Just remember to continue along the same lines once winter vegetables start again, and keep the level of carbohydrates in your diet low.

Give preference to the farmers market

The farmers market is a great way to give emotional support to these new eating habits. Take your camera along, and glory in the beauty of all the summer colors and beautifully stacked fruit and vegetables. Take your children along, and use the occasion to teach them why it’s better to eat fruit than artificially-flavored candy and show them the glories of summer as if it were an art show.

Change your supermarket buying habits

You might want to put a copy of the articles you’ve printed out in your pocket before going to the supermarket. That way you can read the labels on everything you buy and consult your list if you’re not sure whether an ingredient is good or bad. Sometimes just reading the label will scare you away from foods that are bad for you.

Photo courtesy of http://www.coachcalorie.com/where-do-you-shop-in-the-grocery-store/

 

 

 

 

 

 

 

 

Don’t even go to the danger zones in the supermarket: chips, traditional savory cocktail accompaniments, sausage, frozen pizzas, cakes, cookies and biscuits, candy, or anything else that might be on the bad list, just waiting to tempt you.

It’s probably not advisable to take your children to the supermarket with you if you’re trying to make a true lifestyle change. They risk leading you down the candy aisle.

Avoid processed foods containing bad fats and needless additions of sugar.

If you find reading labels tedious, it’s better to stick to unprocessed foods and buy as much as possible at the farmers market or in the fresh food department of the supermarket.

Give preference to good fats

Good fats include monosaturated fats, contained in nuts and avocadoes and in canola (huile de colza) and olive oils. Polyunsaturated fats are found in fish such as salmon and fish oil, as well as in corn, soy, safflower oil and sunflower oil (huile de tournesol). Omega 3 falls into this category.

Photo courtesy of http://adventuresinhealth.co.uk/2013/diet-and-nutrition/why-is-fat-bad-for-you-part-3/

Photo courtesy of Adventures in Health

 

 

 

 

 

 

 

 

 

Bad fats include saturated fats, found in all animal products, as well as in some oils, such as coconut (huile de coco) and palm oil (huile de palme), which are to be strictly avoided. Both these oils are a big favorite of processed food manufacturers.

Trans fats do not even occur in nature. Scientists invented them to make processed foods last longer. They are the favorite fat used in fast food, and are used to make most margarine.

Check out healthier products such as soy milk and different types of sugar-free, low-fat, milk-based products such as the fresh cheese Serra, found in the Lake Geneva region, and delicious when eaten with berries, or cottage cheese, good with peaches or apricots. Herb-flavored cottage cheese is now available in almost all supermarkets. Traditional cheeses with higher fat contents are not advisable.

Good-Fats-Vs-Bad-Fats

 

 

 

 

 

 

 

 

 

 

 

 

Stock up on olive oil. Try to replace butter with olive oil as often as possible. For example, it’s wonderful on toast with a clove of garlic run over it, and it makes a tasty fried egg. If you want a more neutral taste, give preference to canola oil.

Gradually, you will realize that you are cutting down on bad fats — the trans fatty acids and saturated fats — and fat in general. You will gradually train your stomach not to crave foods full of bad fats and carbohydrates

Towards a new way of eating

This is not a diet in the traditional sense of the word. It is just a way of improving your eating habits so that you are healthier and feel better about yourself. No matter what your current eating habits, you will almost surely lose a little weight if you follow these guidelines. In addition, you’ll feel better about yourself, because you’ll feel you’re taking good care of yourself.

If your BMI is significantly higher than the average for your age and sex, it is best to consult a doctor.

Please note that these are guidelines for healthy eating. I am NOT a dietitian. Medical advice is required for serious weight problems.

 

 

 

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Spontaneous Cuisine: Lebanese Zucchini Salad Recipe

Published by Tuesday, July 16, 2013 Permalink 0

Spontaneous Cuisine: Lebanese Zucchini Salad Recipe

by Jonell Galloway

Mezze: summer vegetables with a new twist for your picnics

What are summer vegetables for us are year-long vegetables for the Lebanese and Syrians.

Choosing your courgettes or zucchini

Zucchini should be dark green and firm to the touch. Avoid wrinkly-looking courgettes, which are not fresh.

Choose young, small ones. The taste is more delicate and sweeter. Larger older courgettes often have large seeds, and tend to be bitter.

Recipe for mezze-style courgette (zucchini) salad

This is a kid-friendly recipe.

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Immortal Cheese with Eric LeMay: Cheese Making 101

Published by Friday, July 5, 2013 Permalink 0

Immortal Cheese with Eric LeMay: A pithy and picky video tour through everything worth knowing about cheese.

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Kids in the Kitchen: Teach Your Kids How to Shop for Food

Published by Monday, June 17, 2013 Permalink 0


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The Rambling Epicure, Editor, Jonell Galloway, food writer.Kids in the Kitchen: Teach Your Kids How to Shop for Food

by Jonell Galloway

Summertime is the perfect time to start!

Farmers Market

Going to the farmers market can be made into an exciting, weekly event. Summer offers lots of fresh fruit that they can choose to make their smoothies, to put on their breakfast cereal, or to make fruit salads. Vegetables are tastier in summer than in winter, and there is a larger selection, so it is also an occasion to encourage them to try more vegetables. If they choose fruit and vegetables themselves, they will feel more part of the process, and are more likely to eat them.

Making the Shopping List

Start by discussing the fruits and vegetables that are in season with your child before you go to the market. For the Lake Geneva region, you can look at our MarketDay photo albums, published regularly, to get an idea of what you can expect to find. If you are planning on making a meal together, choose the dishes and ingredients together when making your shopping list. If it’s fruit for snacks or smoothies, let them decide which ones they prefer.

It is a good idea to put up a food pyramid and a seasonal products chart somewhere in the kitchen, so you can refer to it when planning meals with the children, and also to explain why they must eat food such as green vegetables or fruit, for example. More suggestions are available in our 9 May 2009 post A fun, interactive guide for teaching your children good eating habits.

Explain the importance of buying local when possible. It is not only cheaper, but fresher, and therefore has more vitamins.

At the Market

Once you’re at the market, let them start looking for the items on the list. When they’ve spotted them, explain how to choose, by color, smell, touch, ripeness, etc., but make sure to ask the vendor if it’s all right to touch first.

This is also a time to let them look for products that have a local origin written on the tags, and to explain that if the products are local, they are also more ecological, because the cost of transport is less, and that in turn makes them more economical. It takes a lot of fuel to bring tomatoes from Holland in July and August when we have them right here in the region. Reduced transport also cuts pollution.

Buying from local producers allows children to have direct contact with the farmers, and to ask questions if they like. Farmers love to talk about what they have lovingly produced, and this in turn encourages children to appreciate farmers’ hard work and the satisfaction that it brings them. There is a reciprocity: the farmer gives you something he or she has produced with care, and you in turn get to satisfy your tastebuds.

Make kids part of the entire process by letting them help prepare the meal or dish afterwards. Once again, they are more likely to eat it if they help prepare it.

 


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