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Simple food preparation skills can also be completed
简单的食物准备技能也可以在厨房里
in the kitchen. Such skills can include gathering
得到训练，这些技能包括，从储藏室收集
ingredients from the pantry, adding pre-measured
原材料，加入事先测好量的
ingredients, stirring batter, setting the table and
原材料，搅拌成糊，摆放餐具和
much more. Once again grocery shopping with
其他更多事情，再重复一遍，带孩子去杂
children is not the most ideal situation but
货店购物并非是最理想的情形，但是
the grocery store is a great way for children ages
杂货店对年龄在7到11岁的孩子确是一个
7 to 11 to learn about different food options.
学习不同食物选择的很好的方式
7 to 11 year olds would be great helped when at
在杂货店 7到11岁大的孩子将会得到
the grocery store. They can speed up the shopping
极大帮助，通过为他们所负责采购的
by having their own section of the grocery list which
材料列出的他们自己的购物清单
they are responsible for gathering. By having them
他们可以加快购物的速度，通过手上的
help acquire the list they are able to see all
清单，他们能够看到一种食材所有
the different food choices for one item and where
不同的选择，并且弄清他们在杂货店里
they are located in the grocery store. Another great
分别摆放于何处，另一个对这个年龄组
opportunity for this age group is to introduce them
很好的锻炼途径是介绍他们去
to the different types of grocery markets such as
不同类型的菜市场，比如
cooperatives, ethnic markets and farmers' markets.
合作社，民族市场和农贸市场
All the diversity of food options will allow children
所有这些不同的食物选择都会让孩子们对
to broaden their food knowledge and expand on
食物的了解大大增加，也会增加他们的
their food preferences. Let 7 to 11 year olds help
食物喜好，也可以让7到11岁的孩子帮助
in meal planning by letting them pick a main dish
准备餐饮，让他们挑选主菜和
and a side that they can enjoy. By letting them pick
他们喜欢的配菜，通过让他们挑选
these entrees it will give the children a sense of
主菜，这些孩子们会获得一种
ownership in the meal and they will be more likely
餐饮中的主人翁感，他们也因而更有可能
to eat the meal because they picked it. They can
把饭吃掉，因为是他们所挑选的，他们还可以
also help in the preparation of the meal. Start by
参与到饭菜的准备过程中，可以从
introducing utensils like vegetable peelers,
介绍厨房用具开始，如蔬菜削皮器
can openers, paring knives and measuring ingredients.
开罐器，去皮刀和配料量具
As they continue to develop these basic skills allow
当他们逐渐掌握了一些基本技能之后，允许
them to cook on the stove with parent supervision.
他们上灶台烹饪，要有父母的监护
At 12 years old and older children can start planning
在12岁或更大一些，孩子们可以开始至少
a meal at least one night a week. Encouraging
每周计划一次晚餐，鼓励青少年
adolescents to plan a meal for the family is a great
为家庭用餐作计划，这对他们的发展是一项
skill for them to develop. It teaches them
重要技能，通过拟定购物单，他们
responsibility by creating a grocery list to make sure
学会了一种责任，因为他们要确保
that they have all the ingredients and planning ahead
他们把所有原材料都加入其中了，他们还要
to remember things like pulling frozen food out
提前做好统筹，记得把冷冻食品拿出来
to thaw, and becoming self-sufficient by cooking
解冻，并且要逐渐学会自给自足，自己做饭
for themselves. It also gives them the freedom
给自己吃，这样做也给了他们自由
to try new recipes which are appealing to them.
可以去尝试新的对他们有诱惑力的食谱
When preparing meals themselves it will help
当他们自己准备饭菜的时候，他们会开始
children to understand how different ingredients
明白不同的食材间是如何
interact together to develop flavor combinations.
相互作用，从而变成美味的组合的
As children grow and become more familiar with
当孩子逐渐成长，对厨房也越来越熟悉
the kitchen encourage adolescents to be creative
之时，要鼓励青少年们发挥创造力
and create their own adjustments to old recipes.
对旧的食谱做出他们自己的改良
Food preparation will help children develop lifelong
食物准备会帮助孩子们开发他们一生的
cooking skills. It is also a great way for busy parents
烹饪技能，对于工作繁忙的父母而言，这也是
to have their child help out because the children
一个很好的方式，他们的孩子可以帮他们的忙
can do some of their prep work before parents
因为孩子可以在父母到家之前先做一些
get home. Growing a garden is a great opportunity
准备工作，开垦一片菜园也是件好事
to create awareness about different types of fresh
它可以帮孩子培养对不同类型新鲜草本和
herbs and produce. A garden can help show
农作物的认识，菜园可以用来展示
the versatility of herbs and produce because having
草本和农作物的多样性，因为把这些
these foods on hand will make you want to discover
食材拿在手里，就会让人想要发挥自己的
creative ways to utilize these products. Gardens also
创造力来使用这些东西，菜园也让
allow parents to demonstrate to children where
家长能够向孩子们展示食材
foods come from, what fresh off-the-stem produce
是从何而来，那些新鲜的从植物的茎而来的
tastes like and problem solving skills on how to
作物是什么味道，还有教给他们解决问题
make the food grow. Family meals are an excellent
的能力，如怎样培育食材，家庭餐饮是一个
resource to utilize hands on activities such as
极佳的途径，可以充分调遣人手进行活动，如
grocery shopping, meal planning and food
杂货店采购，餐饮计划和饭菜准备
preparation. A study done by the University of
明尼苏达大学完成的一项研究叫做
Minnesota called project eat and similar studies
饮食和类似研究，这项研究的
have researched the benefits of family meals.
内容是家庭餐饮的益处
One thing that they have found is that meal patterns
他们的一个发现是，在青少年时期形成的
gained in adolescent years have been proven to
饮食习惯已被证明将被
carry over into adulthood. The study also looked into
带到成人阶段，这项研究还调查了
how nutrition intake changes with the number of
营养摄入是如何随着孩子在家饮食的
meals children eat at home. The study found as meals
次数而发生变化的，研究发现，随着饮食的
increase so does the consumption of fruits, vegetables
增加，水果，蔬菜的消耗也会增加
and less of soft drinks. For nutrient intakes,
而软饮料的消耗会减少，在营养摄入方面
calcium, magnesium, potassium and fiber intakes also
钙，镁，钾和纤维的摄入也同样
increased. While the consumption of these foods
增加了，那么，这些营养摄入的确是
do increase with the increase of family meals.
随着家庭餐饮的增加而增加的
Family meals still are lacking in certain areas.
在一些地区家庭餐饮并不太多
At seven or more recorded family meals a week
在有记录的一周其次或更多家庭餐饮中
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，全谷类和富含钙的食物
calcium rich foods and for nutrient intake calcium
方面，以及在营养摄入方面，钙
magnesium, potassium, vitamin E and fiber were
镁，钾,维生素E和纤维素也并未达到
also not meeting daily requirements. Making a more
每日要求，要在家庭饮食采购方面
conscious effort to have family meals purchase and
做出更加有意识的努力，在餐饮时提供
serve fruits and vegetables, whole grains and low-fat
水果和蔬菜，全谷类和低脂
milk at mealtime could help meet these recommendations.
牛奶有助于使餐饮符合这些推荐标准
In summary parents eating habits will be mimicked
总的说来，父母的饮食习惯会被他们的孩子
by their children so healthy habits in the home are
所模仿，因此，健康的家庭习惯是
the best practice. Start encouraging healthy habits in
最好的锻炼，要开始在年轻孩子中鼓励培养
young children because eating habits become more
健康的习惯，因为在孩子成长的过程中，饮食
permanent as the children grow. Actively engage
习惯会逐渐成形不再改变，要积极鼓励
children through grocery shopping, meal planning,
孩子们参与杂货店购物，餐饮计划
food preparation and growing
食物准备以及……
