Written By: Tania Garcia | Marketing Intern | 5 MIN READ

Wondering why the food prices at your local grocery store have increased so much? Of course, one easy answer is that this is simply the result of inflation. However, that is not the entire a reason. The reality is that inflation definitely played a role, but the increase was also affected by COVID-19, as well as international trading and events that have impacted our economy tremendously over the past few years. All of these disruptions ultimately caused changes to the food supply chain increasing the overall price, which also varies depending on the specific food groups and where you are located. 

So how do you continue to eat healthy in this new economy? While it is a common misconception that healthy equals more expensive, Kelly Haws, Ph.D., associate professor of marketing at Vanderbilt University, explains that oftentimes people confuse the idea of eating ‘healthy’ with other food labels that increase the cost, like ‘organic’ or ‘gluten-free’. The real key to healthy eating is to eat more whole foods and fewer processed ones, says Alissa Rumsey, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. Regarding the recent food price increases, as it turns out, fruits and vegetables had the smallest price increase being 9%; followed by meats, poultry, and fish at 10%; dairy products at 12%; and grains and bakery products having the highest increase at around 13%. This does not disregard how much food prices increasing have affected families across the country, but demonstrates that focusing on eating healthier is still feasible. 

Here are some tips to keep in mind when grocery shopping to make nutritious meals that are still within your budget: 

• Plan Ahead. Look up recipes ahead of time and plan out what you and your family will eat for the week. Make a checklist of all the ingredients you will need and check what ingredients you have at home before visiting your local grocery store. To find healthy and budget-friendly meal ideas, visit https://www.commonthreads.org/recipes/.

• Consider ALL Costs. When creating your budget, include all costs including groceries but also transportation and gas. Be sure to think through what ingredients you need, determining if you can buy all of the items in one visit from one store, instead of having to take multiple trips. Use the USDA’s Low-Cost Food Plan as your own personal food calculator to help you build your budget.

• Buy In-Season Produce. Pay attention to when certain foods are in-season and locally sourced. Not only will they be fresher, tastier and more nutritious, but most importantly they will always be less expensive. 

• Canned & Frozen. Buying canned and frozen foods are shelf-stable and comes in handy when certain foods are not in season. Just because they are canned or frozen does not mean that it isn’t a healthy choice! Many food items are preserved and frozen at peak freshness maintaining their nutritional value, making them a perfect option when shopping. Be mindful of the sodium levels when picking canned foods, always choose ‘low-sodium’ options when available.

• Healthy Swaps. An assorted box of chips is usually cheaper compared to a bag of apples. However, eating one apple is usually more filling and nutritious than an entire bag of chips. Making this small swap helps you to portion out healthier snacks and meals better throughout the week. Try out this Nutrition Comparison Tool to find the best item swaps for your home.

• Buy in Bulk : Buying in bulk is a great option to reduce the price of food per item. Although, while it may be cheaper when thinking long term, this also means paying more money upfront. Planning ahead and meal prepping is key when considering this option as to minimize unnecessary food waste. Targeting shelf-stable items is a great way to buy in bulk. Make the purchase count!

Food prices have greatly increased and with no signs of decreasing in the near future. Use these tips and tricks to stay healthy while you shop smart and prioritize budget-friendly foods and meals, keeping in mind that food prices will differ depending on where you live. No matter what your situation may be, we have a large variety of recipes created with all budgets in mind Happy grocery shopping!

By Council of Great City Schools Superintendent-in-Residence, Michael Hinojosa and Common Threads Co-Founder and CEO, Linda Novick O’Keefe

Imagine a world where every child grows up understanding the vital connection between the food they eat and their overall health. A world where no child goes to bed hungry and everyone has equal access to the nutritious, culturally appropriate food they need to thrive. This does not need to be merely a dream, but rather a reality within reach. It’s a journey that unites the sometimes disconnected worlds of hunger, proper nutrition, and health.  As American society faces complex challenges related to food, nutrition, and health, the time is now for leaders across the nation to advocate for change and transformational vision. It’s time to turn the food system on its head, fight hunger, and wage war on diet-related diseases. The goal? By 2030, food will be elevated to the center of all health discussions, not as a mere necessity, but as a powerful tool for societal change.

This vision is not merely about access to food; it’s also about ensuring access to nutritious, culturally conscious foods and health-promoting activities. Communities most at risk of diet-related diseases often find themselves with scarce access to such resources. This stark disparity sheds light on the need for a more equitable food policy and education.

The educational approach should extend beyond traditional academics to include life skills like understanding the importance of nutrition, developing age-appropriate cooking skills, and gaining hands-on experience with sustainable food practices. According to the CDC, American students receive less than eight hours of nutrition education each school year—woefully short of the 40 to 50 hours needed to foster lasting behavioral change.

Written By: Tania Garcia | Marketing Intern

It is officially Summer and while the first thing many think of is no school, hot weather, and the beach, we should also think about the in-season food! Beginning from June until August right now is the time to enjoy the freshness of certain fruits and vegetables. Eating in-season produce is relatively more inexpensive, easier to find, and -contains more nutrients, providing a richer flavor.  Seasonal fruits and vegetables grow based on their specific requirements of temperature, humidity, and light needed. As stated by Ward’s Supermarket, “Produce that’s not in season undergoes early picking, cooling, and heating that reduces the flavor. Fruits and vegetables in season spend less time from farm to table, so they maintain much of their nutrition and flavor.” With this into mind, let’s acknowledge the summer produce that you can enjoy!  

First, did you know that July is known as the National Berry Month? Blueberries, blackberries, raspberries, and strawberries are all in-season ready to be eaten during the summer months. According to Harvard University, “berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics-carbohydrates that help promote a healthy gut.” Berries are some of the best sources of antioxidants, dark berries especially can help protect the kidneys. Additionally, according to Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, “On average, people who eat more berries seem to live a little bit longer.” Now, that does not mean that these berries should just be eaten all alone; instead, opt for including them into your meals. My favorite meal to include berries in is breakfast—banana oat pancakes topped with various berries are unbeatable. Luckily for you, Common Threads has a recipe for Banana Oat Pancakes, and not only are they tasty, but easy to make.  

Let’s talk about some vegetables, cauliflower and bell peppers are in season for the summer! Cauliflowers are specifically known to help strengthen your bones, as well as being a great source of fiber. While it may be easy to assume that bell peppers are mainly there for a taste of spice; bell peppers are rich in antioxidants and vitamin C! Consider sautéing them and including them with some chicken for protein or simply stuffing them! Follow the Common Threads recipe on Simply Stuffed Bell Peppers for a delicious meal!  

Many of the fruits and veggies that are in-season often contain vitamin C and antioxidants. According to the Mayo Clinic, vitamin C is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. On the other hand, antioxidants protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Stay active and healthy through the summer by finding fun ways to incorporate these in-season fruits and vegetables providing the nutrients your body and mind need. To find a list of what’s in season year-round visit the USDA’s Seasonal Produce Guide. 

Written By: Joris Van Zeghbroeck

It is spring and that means that the produce aisle is beginning to change with the season. Older storage yukon gold potatoes are getting replaced with shiny ones fresh out of the ground, sprouting garlic is being swapped out with fresh bulbs, and local greens are being restocked after a long winter. This seasonal change is even more abundant at your local farmers market. Farmers markets focus on bringing seasonal foods to local communities for as much of the year as possible. This looks different across the country based on the climate and local agriculture communities. In northern cities like Indianapolis, you can visit a farmers market year round! In the summer months, you will find a bountiful selection of crops, however, in the winter this selection begins to dwindle as farmers transition to selling storage crops like potatoes, apples, and beets, waiting out the cold. Once spring blossoms, the markets’ erupt with spring crops like tender sweet leafy greens, spicy crisp radishes, and buttery hakurei turnips! In southern cities like Miami, with their subtropical climate, this transition looks very different. In the winter farmers are harvesting and selling crisp fresh lettuce, pints of bright cherry tomatoes, and dark rich eggplants. As spring approaches and the heat begins to take a toll farmers move away from their annual crops and begin preparing for perennial tropical fruits like mangos, dragon fruits, mamey, and sapote! Unlike large scale grocery stores, local farms are not trying to provide a consistent set of offerings across the entire year, but are instead focusing on listening and responding to the environment as the seasons change. 

The Benefit of Local Small Farms

Local farms are more likely to implement agricultural practices that work with and respond to nature, reducing the environmental impacts of farming. From year to year farmers rotate their crops to maintain soil nutrient levels and reduce the amount of insect pests thus decreasing or even eliminating the need for chemicals. Small farms also grow a diverse set of crops on their farms increasing local biodiversity. This expands far beyond the plants they sow into their fields and includes higher amounts of insect, bird, and animal species above ground as well as fungal and bacterial species in the soil which are beneficial to the environment and us! Finally small farms implement cyclical systems that retain as many nutrients and water resources on the farm as possible. Therefore, local farms often use less water and fertilizers by implementing practices like mulching and cover cropping which protect the soil from drying out and stimulate the soil microbiome to recycle nutrients that already exist in the soil.

Every time the season changes local farms demonstrate their dedication as stewards of the land by adjusting and responding to the changing environment to produce nutritional food for their communities while nurturing local ecosystems. However, the benefits of small farms do not stop in the ecological realm. Small farms and local food systems are more nimble and responsive than larger ones and able to adjust their growing practices and business models to meet the needs of their local communities. This was no more evident than at the beginning of the COVID-19 pandemic. 

When our Miami market entered lock down like so many other cities, an increased number of families became unsure how they would afford to put their next meal on the table and at what point they would be able to go back to work. Common Threads was faced with reevaluating how to continue serving our mission when we were unable to implement our programming. With generous funding from Florida Blue we were able to partner with a local produce distributor providing 200 families from our partner schools with 30 lbs of locally grown produce for 6 straight weeks. Through the power of local farms and food networks we were able to ensure that families had access to nutrient dense and delicious produce further allowing us to expand and deepen the impact of our programming. As our commitment grows for supporting local produce, we have launched a Farm to School program in our Chicago market in partnership with the USDA that incorporates cooking and nutrition education with the added focus on the benefits and importance of local food sourcing. This program partners with Chicago Public Schools and 3 urban farms, giving students the opportunity to visit the farms and bring the produce back to their school to use in meals they get to cook and share with fellow students. 

Local farms provide a unique and valuable resource to communities and are an essential part of our work as an organization. Show your dedication to the environment for National Gardening Month and Earth Day by going out and supporting your local farms and food purveyors. Visit the USDA’s Local Food Directory to explore which farmers markets exist near you and what they are doing in their fields and in the community. Not only will you be helping the environment but you will also be helping support your community! 

ABOUT THE AUTHOR

Joris has been with Common Threads for over 3 years working as a Program Manager in Miami. FL and Fort Worth, TX. Additionally, he manages the tracking and reporting of Common Threads’ program data. Before working at Common Threads, he worked on building and supporting school gardens in Indianapolis. Joris has an M.S. in Soil Science with a concentration in Agroecology and is passionate about how we can make agricultural systems more sustainable and equitable for communities and the environment.

Written By: Minna Sabbahi, RD | Program Manager, Common Threads

Every March the Academy of Nutrition and Dietetics hosts National Nutrition Month. This year’s theme is “Fuel for the Future”; it aims to promote the health and well-being of both individual people and the planet as a whole. As we continue to uplift ourselves, our communities, and the nation, let’s make time to understand the interconnectedness between nutrition and sustainability. Through resilient informed decision-making, we can find ways to nourish ourselves while also protecting the environment. 

Sustainable nutrition involves choosing foods that are nutrient-dense, while also being environmentally sustainable and socially responsible. The foods that we eat and how they are produced can have a significant impact on the environment. Here are some ways that you can play a part in your day-to-day life to make yourself and the planet healthier: 

1. Plant-based: Plan your meals to include plant-based items from each food group. Choosing more plant-based foods, including protein sources, can increase your intake of various nutrients and minerals, but also can reduce the environmental impact of food production. Plant-based foods typically require fewer resources to produce and generate fewer greenhouse gas emissions than animal-based foods. 
2. Local Produce: Support your local or regional farmers by shopping at farmers’ markets and eating more seasonal, locally grown foods. 
3. Food Waste: Reduce food waste by planning your meals, seeing what food you have at home before purchasing more, storing food properly, and, if possible, composting. 
4. Local Resources: Access resources around you, such as community gardens, to further build connections to others and acquire supplies. 
5. Exploring Different Cultures: Find ways to enjoy cooking at home either by yourself or with loved ones and be sure to incorporate different cultural foods and traditions that are important to you. Try new Common Threads culturally-responsive recipes to kick-start your food journey around the world. 
6. Advocacy: Advocate for policies that promote regenerative agriculture and food systems that encourage biodiversity and optimal soil health and truly support farmers. 
7. Food Justice: Educate yourself on food justice, a movement that seeks to create a just world in which all individuals have access to affordable, nutritious foods produced through sustainable agricultural practices. Learn about efforts occurring in your community surrounding sustainable nutrition and food justice. Fueling the future requires that we are all uplifted together. 

Although it may seem like a feat, do not doubt the positive influence your daily actions have on creating a more just and sustainable world in which we develop healthful eating with the environment in mind. 

P.S. What better way to uplift and educate ourselves on how to “Fuel for the Future”  than to also commemorate Women’s History Month. Women’s contributions have helped us and continue to pave the way to create a more equitable and sustainable food system that benefits all people. If you are in NY, check out some women-owned food cooperatives and community-supported agriculture programs that aim to provide access to healthy, affordable foods while supporting local farmers and promoting regenerative agriculture, such as: Rise and Root Farm and Soul Fire Farm. 

ABOUT THE AUTHOR 

Minna has been with Common Threads as a Program Manager covering the boroughs of Queens and Staten Island in NYC for the last three years. She is a trained Registered Dietitian Nutritionist with a background in clinical and community Nutrition. Her overall interests lie in food security and justice. She hopes to continue to work within social justice movements aimed at building systems of resilience. 

Written by: Allison Bunyan | Emerson Fellow

Did you know that mental health and nutrition are connected? At Common Threads, we acknowledge this fact by focusing our work on nutrition AND overall wellness. We include mental health in our definition of overall wellness and encourage everyone to incorporate mental health into their daily routines. To support you in your wellness journey, we want to share how making nutritious food choices and caring for your mental health are connected. After reading this article, you’ll understand why taking care of your body supports your mind, and vice versa. We hope you will gain some insight into how to better care for your overall well-being. 

Explaining the Connection

One way to care for your mental health is through nutrition. According to Harvard Medical School’s Harvard Health Blog, “what you eat directly affects the structure and function of your brain and, ultimately, your mood.” This connection between mood and food is influenced by the fuel that you put in your body. What you eat may correlate with how you feel, which can impact how you ultimately behave, and what kind of bacteria lives in your gut. The field of study that looks closely at these correlations is called nutritional psychiatry. These professionals support patients in improving their mood and mental health using nutrition.

Dr. Uma Naidoo, a leading voice in nutritional psychiatry, explains that understanding the gut-brain connection is essential to improving mental health through nutrition. She explains the following:

“The human microbiome, also known as the gut environment, is a community of bacteria that is healthy for the body. Food affects this gut environment and, in turn, the function of the brain and mood. When good microbes are introduced into this environment through healthy foods, they are broken down into positive substances that feed the body and brain. However, when unhealthy foods are introduced, they break down into negative substances that overcome the good bacteria and create inflammation in the gut—which, in research, has been shown to be the basis of several mental health conditions, including depression and anxiety.”

To summarize, good bacteria – which you introduce to your gut by eating healthy foods – play an important role in your health. Among other positive effects, it can impact your mood and energy levels. For example, the Harvard Heath explains that about 95% of the serotonin in your body is produced in your gastrointestinal tract. Therefore, the balance of bacteria in your gut influences serotonin production in your body. Disrupting this balance would not be good for your mental or physical health.

Dr. Naidoo suggests incorporating some of the following foods into your diet to enhance your brain and gut health:

• Plants
• Fermented Foods
• Omega 3 Fatty Acids
• Vitamin D
• Spices
• Tea

*Read more about each food here.

Taking care of your mental health involves more than incorporating healthy foods into your diet. This can help, but it is only one aspect of caring for your mental health. She acknowledges that one should seek help when experiencing a decline in mental health and that it can be helpful to pair a healthy diet with therapy or medication. Other ways to care for your mental health include staying physically active, avoiding cigarettes and alcohol, getting sleep, and spending time in nature. Northwestern Medicine, one of Common Thread’s academic research partners, offers the following resources for developing healthy habits for your mental health.

• Supporting Children’s Mental Health
• Make Time for Mental Health
• 12 Articles for a Healthier State of Mind

 Summing it Up

The food that you eat matters. As Dr. Naidoo and Harvard Health explain, caring for your gut health by incorporating healthy food into your diet can also support your mental health. However, nutrition is just one of many aspects to focus on when caring for your mental health. Common Threads recognizes this and understands that there is a connection between mental health, nutrition, and additional factors in achieving overall wellness. We will continue to champion this idea by encouraging healthy habits that contribute to overall wellness.

Additional Reading

But don’t just listen to us. On September 28, 2022 the White House introduced its National Strategy on Hunger, Nutrition, and Health. The Strategy outlines a plan for ending hunger, improving nutrition and physical activity, and reducing diet-related diseases and disparities by 2030. This focus on overall health includes mental health. From the beginning, the Strategy lists poor mental health as a cost of food insecurity and diet-related diseases, citing research articles looking at the associations between diet and mental health & food insecurity and mental health. Pillar 2, which focuses on integrating nutrition and health, includes strategies that integrate mental health, nutrition, and other factors to support overall health. We are excited to see how the Strategy will advance national programs that not only provide access to healthy food, but also promote equitable nutrition education and healthy living resources. Check out the Strategy yourself to learn more about the nation’s focus on hunger, nutrition, and health.

Written By: Alanna McCoy

“Food is medicine” is a term that is becoming more and more popular. It was a heavy topic at the 2022 White House Conference on Hunger, Nutrition, and Health, and is becoming a buzzword in the media. But what is it?

Food is Medicine while being a relatively new priority for the White House is actually a centuries-old philosophy. In 440 BC Hippocrates said, “Let food be thy medicine, and let thy medicine be food”. Food is medicine sits at the crossroads between nutrition and health care and refers to prioritizing an individual’s food choices and nutrition habits to prevent, reduce symptoms, or reverse disease. The idea imposes the suggestion that a diet based on eating nutrient-rich, balanced meals can add to your lifespan, increase good health, reduce risk, and even prevent disease.

Overall Food is Medicine, is important because not only is it an affordable approach to lowering the cost of healthcare and improving quality of life, but it reinforces strong nutritional habits like shopping the perimeter of the grocery store first and reading the nutrition labels. These skills ultimately make better consumers and healthier communities. 

This is an emerging topic in the western world, but other cultures across the globe have long embraced the role of nutrition in health. While it doesn’t serve as a cure-all, the “Food is Medicine” approach in conjunction with appropriate medical treatment is an open path towards changing how we treat patients, stock our pantries, and even select our cafeteria menus.

At Common Threads, Food is Medicine is a part of the foundation on which we are building our educational programming. Nutrition education is a key partner in making a concept like food is medicine successful. When a person has the necessary skills and knowledge to properly prepare affordable meals and make healthy food selections, a philosophy like Food is Medicine can be a viable option in their health plan.

Written By: Alanna McCoy

October is recognized as Farm to School Month, an opportunity to celebrate the connections and partnerships between students, schools, local food, and farms. Everyday, Farm to School programs across the country are supporting local agriculture, increasing the amount of nutrient rich meals served at schools, and empowering children and families to make healthier food choices.

On September 28, 2022 the White House recognized and addressed the critical role that school food plays in improving the health and nutrition of students in its Strategy on Hunger, Nutrition, and Health. Pillar 3 includes a focus on increasing access to local foods to improve the food environment and connect people to healthy options, including at school. As described in the Strategy, the USDA will continue their work to “strengthen and diversify the suppliers that provide healthy, nutritious, and local foods to schools.” Common Threads is excited to champion this Pillar of the White House’s Strategy (among others) and celebrate Farm to School month!

Common Threads was awarded a USDA Farm to School Grant in 2020 and is a proud Farm to School program partner. Our Farm to School project is focused in Chicago, where we are working to refine a farmer-informed local sourcing system for our organization that highlights produce grown in the communities we serve. A few examples of our current farm partnerships partners include The Farm on Ogden, Cedillos Fresh Produce, and Just Roots Chicago, with which we are working to bring unique programming to schools in North Lawndale and surrounding neighborhoods. 

In Farm to School Small Bites Workshops, students 3-5 engage in interactive nutrition education, learning about seasonal fruits and veggies and working together to prepare a healthy, locally grown snack. In Farm to School Cooking Skills classes, students learn how to roast, bake, saute, and use knives properly as they prepare healthy meals alongside a professional chef, using local ingredients from Chicago-based urban farms. To date, students have had the opportunity to prepare meals like Loaded Farmer’s Baked Potato with Garlicky String Beans and Minestrone Soup with Herb Crostini. 

This year, Common Threads is honored to have the generous support of Builders Initiative in addition to the USDA, which is allowing us to expand programming and provide more students with Farm to School education experiences. Further, this support is allowing us to build our capacity to meaningfully engage farmers and other food system leaders in designing a local sourcing system for our organization that benefits all stakeholders, including urban farms, chefs instructors, students, and families.

Rooted in our belief that food is medicine, Common Threads’ programs provide a strong foundation for positive lifelong nutrition and grow well being in our communities. Join us as we celebrate Farm to School month and visit or shop a local farm or produce stand near you. You can find local farms by visiting www.localharvest.org. To support Common Threads and find out more about our Farm to School programs visit. www.commonthreads.org/programs.

ABOUT COMMON THREADS

Common Threads is a national nonprofit that provides children and families cooking and nutrition education to encourage healthy habits that contribute to wellness. We equip under-resourced communities with information to make affordable, nutritious and appealing food choices wherever they live, work, learn, and play.

Written By: Maya Lewis | Marketing Intern

For many, family meals are reserved for special occasions such as holidays or reunions. As everyone balances their daily schedules, it can sometimes be difficult to plan consistent meals with your family. However, setting aside time to spend with your family and share a meal together may be more important than one may think and worth adjusting a schedule for. 

According to research, family meals improve physical health by promoting better dietary habits and food choices. When eating as a family, family members are more likely to eat fruits and vegetables and make better food choices. It directly promotes the health and wellness of a family and has the power to fight health issues such as obesity and malnutrition. That being said, the positive impact of Family Meals extends beyond the physical benefits. Sharing a meal with your family is an experience and moment to make memories and create safe spaces. Family meals offer the opportunity for family members to emotionally invest in one another through fellowship, trust, and rapport!

During meals, take the time to converse and check in with your family members. The mental and emotional impact of deepening family bonds can change lives. In addition to healthier food choices, it is shown that healthier life choices are made when families spend time together during meals. Research conducted by The National Center on Addiction and Substance Abuse at Columbia University concludes that frequent Family Meals increases the chances of parents raising drug-free, healthy kids and also can decrease household stress. Family time spent during meals allows parents to build stronger relationships with their children so that they can understand their child’s day to day life and keep them on a healthy life-track. Family bonds create support systems that can maximize the success and wellbeing of all family members. 

This is why foundations like the FMI Foundation are so invested in promoting the frequent family meals through their Family Meals Movement and encouraging food retailers to make at-home-cooked meals easier to accomplish. As said by David Fikes, FMI Foundation Executive Director,

“Family meals have a proven track record of providing physical, mental, social, economic, and nutritional benefits to those who dine together with loved ones. This is borne out by numerous scientific studies, but it is also an intuitive truth affirmed by our own experience. In a world where we look for win-win situations, family meals are the trifecta, they are a win-win-win for everyone involved.”

A family meal is not only an investment in your loved ones. It’s an investment in your community and the future of your family. To invest in families and communities, Common Threads has partnered up with the FMI Foundation’s campaign to raise awareness of the importance of eating at home as a family. This September is Family Meals Month. To support  The FMI Foundation’s mission, Common Threads is sharing recipes and videos featuring culturally diverse and delicious family meals for you to try the entire month.  

Check out these easy dinner recipes and suggested grocery lists that you and your family can use this Family Meals Month!

Written by: Emily Stasko

You may have seen the book or heard about it on social media. It’s gaining traction in popular culture, although it is not to be confused with the latest fad diet: Intuitive Eating. If it’s not a diet, what exactly is it? Intuitive Eating is a mind-body approach to eating created by two dietitians, Evelyn Tribole and Elyse Resch. It involves listening to your body and responding to its messages to meet your physical and psychological needs. Intuitive Eating is not a diet or food plan, but rather a journey to improving your relationship with food and body awareness. There are ten principles of Intuitive Eating, included below and briefly explained by following this link: 10 Principles of Intuitive Eating. It is important to keep in mind these are not rules surrounding our eating, but rather general guidelines in the continual process of personal development. As these are not hardened rules, the process will have many ups and downs and will therefore look different for everyone.

• Principle 1: Reject the Diet Mentality
• Principle 2: Honor Your Hunger
• Principle 3: Make Peace with Food
• Principle 4: Challenge the Food Police
• Principle 5: Respect Your Fullness
• Principle 6: Discover the Satisfaction Factor
• Principle 7: Honor Your Feelings Without Using Food
• Principle 8: Respect Your Body
• Principle 9: Exercise- Feel the Difference
• Principle 10: Honor Your Health

Intuitive Eating can be adopted throughout any stage of life. Kids are unique in that they innately have the ability to monitor their hunger and fullness levels and choose foods that are satisfying to them. As they grow older, this can be affected by both the influence of others around us, diet culture, or a set of beliefs that equate thinness with health and happiness and prioritizes weight over physical and mental wellbeing. How can we help to protect and reinforce Intuitive Eating in children? Start by following these general tips:

Share the power of nutrition early on

Teach your kids that food has the power to help them grow big and strong, avoid getting sick, pay attention at school and provide them with energy. There are a few different terms that can be given to these foods: “nutritious foods,” “growing foods,” or “vital foods.” Pick a descriptive word that works best for you. 

Talk about foods in non-moralistic terms, rather than “good” food and “bad” food 

Assigning foods the “bad” designation can instill feelings of guilt and shame in a child. Instead, tell children that some foods aren’t as packed with nutrients, they exist mainly to taste good. These can be referred to as “play foods.” Refrain from calling them “junk foods,” as this implies that they serve no purpose and could elicit a feeling of shame for eating something with no value. For kids to better understand, give this example. Just like they don’t go to school year-round without weekends or breaks, they also don’t play all year long without going to school. We can’t have learning in school without breaks, just like we can’t have nutritious foods without play foods. 

Prepare balanced meals for your kids

Once children are at the age where they can eat all foods, prepare balanced meals including fruits and vegetables, whole grains, lean and plant-based sources of protein, dairy products, and healthy fats. Explain to them what each food group is and the purpose that each serves on the plate.

Children love to mimic their parents/caregivers

Enjoy and appreciate food together as a family by trying to have a meal together whenever possible. Eat a variety of foods yourself to model a healthy relationship with food. 

Don’t be a short-order cook for your children

Make one meal for the whole family, but include multiple side dishes so that each child has something to eat, even if they do not like the main course. Let them know that you will not be making several different dishes for each person. Assure them that you are including foods that you know each family member likes.

Put a variety of foods on the table

Dietitian Ellyn Satter encourages parents/caregivers to determine the what, when, and where of feeding. It’s up to the child to determine whether to eat what is provided and how much to eat. Occasionally, put some play food on the table at the same time as the rest of the dinner. Don’t make any comments about which foods or how much a child should eat. Trust your child’s innate abilities. If you show a vested interest in what or how much your child eats, they may react to you instead of their inner signals. Some days they may only want the play foods, but most days they will eat some of everything that is served. Also, refrain from telling your children to eat a certain amount of the nutritious food prior to eating the play food as this could lead to negative results. The child may start a negotiation process that can lead to tension at the meal. It could lead to children developing the habit of cleaning their plates and oftentimes eating past their fullness level just so they can eat dessert. This results in changes to the way children view dessert, giving it the appearance of a reward for finishing their meal. It is best to avoid rewarding, bribing, and/or attempting to comfort children with food. Food should only be used for its main purposes: hunger, satisfaction, and nourishment. Help your children by letting them know their feelings are valid and that they can comfort themselves in other ways without using food. 

While you may already be following a few of these tips, some may seem unfamiliar. It takes time to unlearn behaviors that are common throughout communities and cultures. Strive for progress, not perfection. Start by choosing one tip to focus on and continue to work on until it becomes a habit; then move on and tackle the next one. Remember that similar to how you would practice Intuitive Eating for yourself, implementing these tips with children is a continual process with ups and downs. For more information and guidance on promoting Intuitive Eating during different stages of life, check out the book Intuitive Eating by Evelyn Tribole and Elyse Resch. If you’re interested in learning more about how to apply Intuitive Eating in your own life, find a dietitian in your area that specializes in Intuitive Eating or those who are Certified Intuitive Eating Counselors by following this link: Trained and Certified by the Original Intuitive Eating Pros. 

References

Tribole, E. & Resch E. (2012). Intuitive Eating: A Revolutionary Program that Works. 3rd edition. St. Martin’s Griffin. 

Please note: there is a newer fourth edition published in 2020. 

https://alissarumsey.com/what-is-diet-culture/ 

https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/