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We all want our children to be healthy and happy, but
food—the very thing that should nourish the next
generation—has become a battleground for many
families, and the source of much confusion and
[5] controversy in the media. According to the results of a
major worldwide health study published in The Lancet, if
you are a child born in Japan today, you are projected to
enjoy both the longest life and the healthiest life, and
lifestyle and eating patterns are a big reason. Because
[10] even as childhood obesity and incidences of
diabetes skyrocket around the world, Japanese childhood
obesity levels have historically been much lower, and
have in fact been declining overall in recent years. What
are their secrets? Japanese-style eating is very efficient in
[15] that it's both filling and it delivers a high-quality nutrient
package. When you fill up on the good stuff your body
needs, you'll naturally have fewer cravings (and less
room) for junk. But you don’t have to eat seaweed, sushi,
and tofu to nourish a healthy child—just tweak your family
[20] food habits in a more healthy direction. Serve more plant
based foods like fruits, vegetables, beans, whole grains,
and healthy fats, like heart-healthy ω3−rich fish, and
less processed food with added sugars and salt. This food
pattern is relatively low in calories, high in nutrients, and
[25] more efficiently filling by being lower in calorie density or
“calories per bite.” This will help minimize the risks of
obesity and the hosts of illnesses it triggers, and maximize
the probability of a long, healthy life. One secret: Japan’s
default meal foundation is rice, much more than bread or
[30] pasta. The advantage of Japanese-style short-grain rice,
preferably brown, or the incredibly good
tasting haiga partially milled rice, is that it is water-rich
when cooked, fluffy, and super-filling, and much lower in
calorie density than bread. All that belly-filling rice might
[] also displace less healthy foods and reduce the overall
number of calories eaten. The nutritionist Tomomi
Takahashi of the Kaji Sakura Nursery School in Hokkaido,
has great advice for all parents. “You don’t need to try so
hard,” she says. "Have a relaxed attitude, so your child
can relax and be comfortable eating. Show your child that
you enjoy eating, and the food tastes wonderful." She
stresses the importance of dining together. "Even when
you’re busy, set a specific meal time so you can sit down
and eat with your child at least once a day,” she says,
adding: “Cook your meals with love, and it will resonate in
the child’s heart. Feel the joy of eating together with your
child.” Research suggests that parents should “lighten up”
about their children’s eating habits, cut out food stress and
pressure, and just enjoy eating together as a family.
Children’s food likes and dislikes change over time, and
parents can gently steer them towards healthier
patterns simply by exposing them to a wide variety of
choices and by setting an example. The earlier and wider
a child’s experience with sampling new healthy foods, the
healthier their diet will become through childhood.
Repeated opportunities for a child to sample new foods
leads to their trying more, eating more, and liking more.
This insight can inspire you to continue to tempt your
children with new tastes over time, because their taste can
mature, expand, and change constantly as they grow
up—right into adulthood. Infants may need only one
exposure to a new food to sharply increase their eating
and liking it; and children over age 2 might need
significantly more—up to 20 exposures. So don’t give up
too early. Keep offering new foods, even small “tasting”
samples—without pressure
http://www.rd.com/health/healthy-eating/why-japanese-children-arethe-healthiest/ acessado em 25 de abril de 2017. Editado em 26 de abril de 2017
Por que a alimentação japonesa é eficiente?
