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Simple food preparation skills can also be completed
簡單的食物準備技能也可以在廚房里
in the kitchen. Such skills can include gathering
得到訓練，這些技能包括，從儲藏室收集
ingredients from the pantry, adding pre-measured
原材料，加入事先測好量的
ingredients, stirring batter, setting the table and
原材料，攪拌成糊，擺放餐具和
much more. Once again grocery shopping with
其他更多事情，再重復一遍，帶孩子去雜
children is not the most ideal situation but
貨店購物并非是最理想的情形，但是
the grocery store is a great way for children ages
雜貨店對年齡在7到11歲的孩子確是一個
7 to 11 to learn about different food options.
學習不同食物選擇的很好的方式
7 to 11 year olds would be great helped when at
在雜貨店 7到11歲大的孩子將會得到
the grocery store. They can speed up the shopping
極大幫助，通過為他們所負責采購的
by having their own section of the grocery list which
材料列出的他們自己的購物清單
they are responsible for gathering. By having them
他們可以加快購物的速度，通過手上的
help acquire the list they are able to see all
清單，他們能夠看到一種食材所有
the different food choices for one item and where
不同的選擇，并且弄清他們在雜貨店里
they are located in the grocery store. Another great
分別擺放于何處，另一個對這個年齡組
opportunity for this age group is to introduce them
很好的鍛煉途徑是介紹他們去
to the different types of grocery markets such as
不同類型的菜市場，比如
cooperatives, ethnic markets and farmers' markets.
合作社，民族市場和農貿市場
All the diversity of food options will allow children
所有這些不同的食物選擇都會讓孩子們對
to broaden their food knowledge and expand on
食物的了解大大增加，也會增加他們的
their food preferences. Let 7 to 11 year olds help
食物喜好，也可以讓7到11歲的孩子幫助
in meal planning by letting them pick a main dish
準備餐飲，讓他們挑選主菜和
and a side that they can enjoy. By letting them pick
他們喜歡的配菜，通過讓他們挑選
these entrees it will give the children a sense of
主菜，這些孩子們會獲得一種
ownership in the meal and they will be more likely
餐飲中的主人翁感，他們也因而更有可能
to eat the meal because they picked it. They can
把飯吃掉，因為是他們所挑選的，他們還可以
also help in the preparation of the meal. Start by
參與到飯菜的準備過程中，可以從
introducing utensils like vegetable peelers,
介紹廚房用具開始，如蔬菜削皮器
can openers, paring knives and measuring ingredients.
開罐器，去皮刀和配料量具
As they continue to develop these basic skills allow
當他們逐漸掌握了一些基本技能之后，允許
them to cook on the stove with parent supervision.
他們上灶臺烹飪，要有父母的監護
At 12 years old and older children can start planning
在12歲或更大一些，孩子們可以開始至少
a meal at least one night a week. Encouraging
每周計劃一次晚餐，鼓勵青少年
adolescents to plan a meal for the family is a great
為家庭用餐作計劃，這對他們的發展是一項
skill for them to develop. It teaches them
重要技能，通過擬定購物單，他們
responsibility by creating a grocery list to make sure
學會了一種責任，因為他們要確保
that they have all the ingredients and planning ahead
他們把所有原材料都加入其中了，他們還要
to remember things like pulling frozen food out
提前做好統籌，記得把冷凍食品拿出來
to thaw, and becoming self-sufficient by cooking
解凍，并且要逐漸學會自給自足，自己做飯
for themselves. It also gives them the freedom
給自己吃，這樣做也給了他們自由
to try new recipes which are appealing to them.
可以去嘗試新的對他們有誘惑力的食譜
When preparing meals themselves it will help
當他們自己準備飯菜的時候，他們會開始
children to understand how different ingredients
明白不同的食材間是如何
interact together to develop flavor combinations.
相互作用，從而變成美味的組合的
As children grow and become more familiar with
當孩子逐漸成長，對廚房也越來越熟悉
the kitchen encourage adolescents to be creative
之時，要鼓勵青少年們發揮創造力
and create their own adjustments to old recipes.
對舊的食譜做出他們自己的改良
Food preparation will help children develop lifelong
食物準備會幫助孩子們開發他們一生的
cooking skills. It is also a great way for busy parents
烹飪技能，對于工作繁忙的父母而言，這也是
to have their child help out because the children
一個很好的方式，他們的孩子可以幫他們的忙
can do some of their prep work before parents
因為孩子可以在父母到家之前先做一些
get home. Growing a garden is a great opportunity
準備工作，開墾一片菜園也是件好事
to create awareness about different types of fresh
它可以幫孩子培養對不同類型新鮮草本和
herbs and produce. A garden can help show
農作物的認識，菜園可以用來展示
the versatility of herbs and produce because having
草本和農作物的多樣性，因為把這些
these foods on hand will make you want to discover
食材拿在手里，就會讓人想要發揮自己的
creative ways to utilize these products. Gardens also
創造力來使用這些東西，菜園也讓
allow parents to demonstrate to children where
家長能夠向孩子們展示食材
foods come from, what fresh off-the-stem produce
是從何而來，那些新鮮的從植物的莖而來的
tastes like and problem solving skills on how to
作物是什么味道，還有教給他們解決問題
make the food grow. Family meals are an excellent
的能力，如怎樣培育食材，家庭餐飲是一個
resource to utilize hands on activities such as
極佳的途徑，可以充分調遣人手進行活動，如
grocery shopping, meal planning and food
雜貨店采購，餐飲計劃和飯菜準備
preparation. A study done by the University of
明尼蘇達大學完成的一項研究叫做
Minnesota called project eat and similar studies
飲食和類似研究，這項研究的
have researched the benefits of family meals.
內容是家庭餐飲的益處
One thing that they have found is that meal patterns
他們的一個發現是，在青少年時期形成的
gained in adolescent years have been proven to
飲食習慣已被證明將被
carry over into adulthood. The study also looked into
帶到成人階段，這項研究還調查了
how nutrition intake changes with the number of
營養攝入是如何隨著孩子在家飲食的
meals children eat at home. The study found as meals
次數而發生變化的，研究發現，隨著飲食的
increase so does the consumption of fruits, vegetables
增加，水果，蔬菜的消耗也會增加
and less of soft drinks. For nutrient intakes,
而軟飲料的消耗會減少，在營養攝入方面
calcium, magnesium, potassium and fiber intakes also
鈣，鎂，鉀和纖維的攝入也同樣
increased. While the consumption of these foods
增加了，那么，這些營養攝入的確是
do increase with the increase of family meals.
隨著家庭餐飲的增加而增加的
Family meals still are lacking in certain areas.
在一些地區家庭餐飲并不太多
At seven or more recorded family meals a week
在有記錄的一周其次或更多家庭餐飲中
the dietary guidelines followed by my pyramid were
我的金字塔膳食指南并未被遵照
still not met for fruits, vegetables, whole grains and
如在水果，蔬菜，全谷類和富含鈣的食物
calcium rich foods and for nutrient intake calcium
方面，以及在營養攝入方面，鈣
magnesium, potassium, vitamin E and fiber were
鎂，鉀,維生素E和纖維素也并未達到
also not meeting daily requirements. Making a more
每日要求，要在家庭飲食采購方面
conscious effort to have family meals purchase and
做出更加有意識的努力，在餐飲時提供
serve fruits and vegetables, whole grains and low-fat
水果和蔬菜，全谷類和低脂
milk at mealtime could help meet these recommendations.
牛奶有助于使餐飲符合這些推薦標準
In summary parents eating habits will be mimicked
總的說來，父母的飲食習慣會被他們的孩子
by their children so healthy habits in the home are
所模仿，因此，健康的家庭習慣是
the best practice. Start encouraging healthy habits in
最好的鍛煉，要開始在年輕孩子中鼓勵培養
young children because eating habits become more
健康的習慣，因為在孩子成長的過程中，飲食
permanent as the children grow. Actively engage
習慣會逐漸成形不再改變，要積極鼓勵
children through grocery shopping, meal planning,
孩子們參與雜貨店購物，餐飲計劃
food preparation and growing
食物準備以及……
