Posts Tagged: CalFresh Healthy Living UC
Most people are home a lot more right now. That can mean more time spent on meal preparation for ourselves and our families. Luckily, cooking at home is a great way to save money and eat healthier. If you are feeling pressed for time, ask your kids for help in the kitchen or planning meals and grocery lists. Kids who are involved in cooking meals have been shown to have healthier diets and eat a greater variety of foods.
Is this their first time in the kitchen?
Make it fun and start with safety. Food safety is the first and most important cooking skill you can teach your kids. Show them how to wash their hands for 20 seconds. By now, many people know that singing Happy Birthday twice is about 20 seconds, but if you don't like that song or your kids are older, there are a lot of other 20-second songs or your kids can create their own at Wash Your Lyrics.
Remind children to wash the back of their hands, under their fingernails and above their wrists. Also, wearing an apron if you have one can be fun and food safe. Aprons help keep the germs and dirt from clothes out of your food, especially important if kids are changing their clothes less now that schools are not in session. Be sure to clean and sanitize any cooking surfaces before you begin food preparation.
What if your child is not interested in cooking?
Ask them what they want to eat or cook. Give them boundaries for selecting recipes that meet your needs, for example: they have to use ingredients that you already have at home, or it has to include at least three of the five MyPlate food groups. Giving youth decision-making power is a great way to ensure they are invested and engaged. Start with lunch or snack preparation then move onto dinner once they've got the basics down. Need some ideas? MyPlate snack tips for kids
Kids still not interested?
Some young people might become more interested if cooking involves learning about their family history or cultural foods. Share your food traditions and family recipes with them.
Kids can cook! How to manage your stress so cooking can be fun for everyone
Letting young ones crack an egg or mix batter can be hard to watch and messy, but it can be very empowering for a child. If you're anxious about letting them cook, they will be too and that can take some of the fun out of cooking for both of you. The first step could be acknowledging everything you're feeling about inviting a child into your kitchen. Are you worried that dinner won't be finished in time? Are you nervous about the mess that you will have to clean up? Are you concerned that they will hurt themselves or break something? Find out what is causing you to feel uneasy and acknowledge it. Once you know what you are feeling stressed or anxious about, then you can find a way to manage it.
5 things you can do to create a lower stress environment in the kitchen
- Put a towel down on the counter to make clean-up easier and bowls less prone to sliding around.
- Use a smaller bowl for the child to mix or measure ingredients in before it is poured into the larger recipe bowl.
- Consider creating a cook space outside.
- Take it one step at a time, wait to introduce cooking on the stove until they are older and you are confident in their skills and safety awareness.
- Start simple, with lower-stress meals like snacks or lunch – you can move onto dinner when you are ready.
A little time invested now, will pay off in the future
Getting kids involved in the kitchen and teaching them new skills takes time and effort. Make sure that effort pays off. Ask them to practice and perfect their skills frequently so they can help and become responsible family members. Consider adding cooking to their weekly chores. Important tasks that anyone can do to help in the kitchen include scrubbing vegetables, tearing lettuce into pieces, cleaning counters and dishes, making a grocery list, creating a meal plan, etc.
Culinary skills to start with
- Washing and picking cilantro, parsley, basil or other leafy greens. Show them the difference between the leaf and the stem. Give them a bowl or measuring cup and show them how much you need. Ask them to fill the cup/bowl.
- Stirring and mixing. Kids like to do things themselves and be in charge. Show them how to mix and give them a tool that fits in their hand – a fork makes a great sifter/mixer and there is less of an opportunity for ingredients to be scooped and flung.
- Cutting soft foods with a plastic or butter knife on a cutting board. If possible, make a flat surface on the food so that it doesn't roll around while they are trying to cut. For example, cut several strawberries in half. Lay the flat side down and have them slice the strawberries and remove the green stem. Show them how to hold the knife with the blade moving down and away from the body. Want more instruction? Video on basic knife skills
- Pushing buttons on the oven, microwave or food processor. Can they find the number 2? Can they preheat the oven to 350 degrees?
- Cracking eggs into a small bowl so that it is easy to get the shells out when they don't crack the egg perfectly the first or second or third time. Were you taught how to crack an egg? Teaching others how to cook is a great way to enhance your own skills.
Older kids and youth
- As they get older they will want even more independence and decision-making power. Let them call the shots – with guidelines. For example, let them plan a meal but tell them they need to include at least three food groups from MyPlate. This way you don't end up with fried chicken for dinner and no sides. Offer to be their assistant so you can guide and supervise.
- Show them how to read a recipe and increase their vocabulary with words like dice, chop, simmer, etc.
Need more ideas of age-appropriate cooking activities for kids? See the Cooking with Kids infographic for recipes, and links to more sources. The possibilities are endless.
“I didn't know I would get so much soil today, now I can grow more cucumbers in my room!” said Miss Anita as she placed fresh soil into her plant pottery on Community Planting Day. The Estabrook Place resident was a first-time participant of a new gardening program for older adults hosted by the University of California Cooperative Extension in Alameda County.
The UC Cooperative Extension senior gardening program integrates healthy eating, active living and gardening education. Miss Anita was one of 200 seniors who participated in the gardening and nutrition education program led by Katherine Uhde, a CalFresh Healthy Living, UC community education specialist, in collaboration with the UC Master Gardener Program of Alameda County.
According to the National Institute of Aging, older adults experience high levels of social isolation and loneliness, which lead to an increased risk of chronic conditions such as high blood pressure, depression and obesity. Educational activities that promote a healthy lifestyle and encourage interaction with peers are recommended to prevent these conditions in aging adults.
“We need to be able to address the needs of our greying generation and focus on prevention rather than treatment,” explained Mary Blackburn, UC Cooperative Extension nutrition, family, and consumer sciences advisor, about the benefits of group-based wellness activities for seniors.
The senior gardening program was developed by Blackburn and tested at Palo Vista Gardens Community, an Oakland Housing Authority-managed senior property. It is part of a larger quality of life study on the health of aging adults being conducted at seven Eden Housing sites with CalFresh Healthy Living, UC, which serves diverse populations of people who are eligible for the Supplemental Nutrition Assistance Program, also known as CalFresh food. Through nutrition education and physical activity classes, CalFresh Healthy Living, UC empowers seniors and other underserved Californians to improve their health.
This is the first project that CalFresh Healthy Living, UC partnered on with Eden Housing, a nonprofit provider of affordable housing in Alameda County. Through the collaboration, Eden Housing residents are able learn about nutrition, food safety and gardening concurrently at their living facilities. Residents learned how to grow fresh herbs, including marjoram and basil, while learning the benefits of cooking with them.
In past research, Blackburn found unsafe food handling practices used by over half of the fixed-income seniors and food handlers and caregivers serving seniors surveyed in 10 counties. At the Alameda County location, a UC Master Food Preserver volunteer, trained in Solano County, offers safe food handling classes.
Because the residents speak various languages including Cantonese, Vietnamese, Spanish, and Korean, CalFresh Healthy Living, UC has partnered with the Volunteer Health Interpreters Organization to connect certified, student volunteer translators to assist the participants. This partnership allows UCCE educators to communicate with participants in their native language and allows residents to more easily interact with their neighbors and develop friendships.
To paraphrase the African proverb “It takes a village to raise a child,” it takes a community to meet the needs of people with various physical and mental abilities, cultural backgrounds and life experiences.
On Community Planting Day, every senior resident is smiling as they dig their hands into the dirt to make room for a seed or seedling. Residents who were strangers before the event are exchanging ideas of what they would like to grow, and like Miss Anita, are enthused to grow more vegetables.
To assess the benefits of the gardening program for seniors, Blackburn is working with Lisa Soederberg Miller, director of the Adult Development Lab and professor in the Department of Human Ecology at UC Davis. They hope to share what they learn with others who wish to establish a similar program for seniors in their community.