Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook

by Ellyn Satter M.S., R.D., L.C.S.W., B.C.D

Overview

Secrets frees you to eat normally

Ellyn Satter’s Secrets of Feeding a Healthy Family empowers and inspires us to love - and cook - our favorite foods and trust our children to do the same. Satter tells how and why to have family meals made up of food you truly enjoy planning, preparing, and eating. This readable, entertaining, and light-hearted book by Ellyn Satter shares solid scientific evidence and wraps it in feeding stories showing that both adults and children are healthier in all ways when they become more positive and relaxed with eating. This book will transform your eating into normal. No restriction or deprivation, just normal eating.   

Product Details

ISBN-13:	9780967118925
Publisher:	Kelcy Press
Publication date:	10/01/2008
Edition description:	Second Edition
Pages:	256
Product dimensions:	7.00(w) x 9.90(h) x 0.70(d)

About the Author

Satter writes about acceptance and self-esteem

Ellyn Satter is a dietitian and family therapist who writes about acceptance and emotional health with eating and feeding. Based on her extensive clinical experience, Satter, created the evidence-based Satter Feeding Dynamics Model, Satter Eating Competence Model, and Satter Division of Responsibility in Feeding. Satter’s research confirms that being positive and self-trusting with respect to food and eating does more for nutritional, medical, and emotional health than adhering to a set of rules about what to eat and not to eat. Satter is the author of best-selling books including Ellyn Satter’s Child of Mine: Nurturing a Confident and Joyful Eater and Your Child’s Weight: Helping without Harming.

Table of Contents

1. The Secret in a Nutshell. When the joy goes out of eating, nutrition suffers.
PART I, HOW TO EAT
Prologue. The eating competence model says to celebrate eating and take good care of yourself with food. It says nothing about what or how much to eat.
2. Adjust Your Attitude. Competent eaters enjoy food and eating. They feel it is okay to eat food that they like in amounts they find satisfying.
3. Honor Your Appetite. Appetite is compelling, but it can be satisfied.
4. Eat as Much as You Want. Essential to eating's rich reward is having enough to eat.
5. Feed Yourself Faithfully. To develop the meal habit, prioritize pleasure.
Epilogue. Eating competence is made up of the permission to eat food you enjoy in amounts you find satisfying and the discipline to feed yourself regularly and reliably and pay attention while you eat.
PART II, HOW TO RAISE GOOD EATERS
Prologue. Provided parents do their jobs with feeding, children eat as much or as little as they need and grow predictably.
6. The Feeding Relationship. Maintain a division of responsibility: Parents do the what, when, and where of feeding; Children do the how much and whether of eating.
7. Stuff to Know to Have Family Meals. How to have pleasant mealtimes: Orchestrate snacks; Make wise use of controlled substances; Manage family meals in restaurants.
Epilogue. When raising children, give it your best effort, find out if it works, then tinker with it.
PART III, HOW TO COOK
Prologue. To celebrate eating and take good care of yourself with food, cook and keep on cooking.
8. How to Get Cooking. Build a foundation for being a good, fast, efficient, and wholesome cook.
9. How to Keep Cooking. Like eating, cooking can be an energizing creative act.
10. Enjoy Vegetables and Fruits. Eat vegetables and fruits because you enjoy them, not because you feel obligated.
11. Planning to Get You Cooking. Planning can be used or abused. Use planning to lower your stress level, not to pile on jobs.
12. Shopping to Get You Cooking. To plan and cook a meal - or to grab the ingredients to throw one together - you have to shop.
13. Choosing Food. Optimism, self-trust and adventure are good motivators. Negativity, fear, and avoidance are not.
Epilogue. Mastery in any of the three areas - how to eat, how to raise good eaters and how to cook - increases your mastery in the other two.
APPENDIXES

Interpreting and Using the ecSatter Inventory (ecSI)

What the Research Says about Meals

What Surveys Say about Our Eating

BMI, Mortality, Morbidity, and Health: Resolving the Weight Dilemma

Energy Balance and Weight

Select Foods That Help Regulation

Nutrition Education in the Schools

Children and Food Regulation: The Research

Children and Food Acceptance: The Research

Iron in Your Child's Diet

Diet and Degenerative Disease: It's Not as Bad as You Think

Children, Dietary Fat, and Heart Disease: You Don't Have to Panic

A Primer on Dietary Fat

Sodium in Your Diet

Interpreting the News

What People are Saying About This

Dieting Casualty Recovering

Love your book and am having so much fun planning menus and learning to cook! I have never planned menus unless I was on a diet, but I am now and I am enjoying my food and feel safe because I know what is coming next.

Reviewer

When Satter says, “A family is what you are when you start taking care of yourself,” it makes it OK to go to the trouble of feeding myself. Secrets was written for me, as well as for people with children

Educator Nutrition

It’s wonderful when she says, “The Secret of Feeding a Healthy Family is to love good food, trust yourself and share that with your children.” Encouraging people to eat well is far better than laying out all the rules.

Editorial Reviews

"I tell my clients the title could be "Secrets of Feeding a Healthy Me!"  It gives so much positive information about how to eat well without all the restrictions and nutrition and diet nonsense."-Marsha Hudnal, MS, RD,

"I can't tell you how often I refer to Secrets-for myself and others-as my favorite all-around nutrition book."-Jon Robinson, health educator

"Secrets has been life-changing,  I watch other moms hover and struggle to get their child to take a bit of this and a bite of that.  I just sit back and we enjoy eating together."-Laure, parent

"The Secrets philosophy of moderation and common sense fosters good health, good eating habits and, most of all, a loving relationship between parents and children."-Washington Post

"When Satter says, "a family is what you are when you start taking care of yourself," it makes it OK to go to the trouble of feeding myself.  Secrets was written for me, as well as for people with children."-Larry Linder, Harvard Nutrition Newsletter

"Ellyn Satter seems like a nice auntie who understood the real demands on you at the same time as she gives you some straight talk.  You don't have to have gourmet meals, but you do have to be consistent and dependable about feeding our children." Brownie, parent

"This book was recommended by our family practice doctor after a conversation about "well all my two year old will eat is chicken nuggets."  Ellyn Satter's advice is clear, straightforward, and well researched at the same time as it is revolutionary." R. Pretzel, parent

"It is lovely to have a voice of moderation and common sense—with research to back it all up—in the midst of the mayhem that is our culture's public conversation around nutrition." -Bethany, parent

"I consider this book my eating "bible."  It has truly transformed my eating into normal...no restriction or deprivation...just normal eating."-Krista, recovering dieter

From the Publisher

A uniquely comforting, now-I’m-on-the-right-track approach... warm, sensible, professional and expert advice about what is, after all, a universal set of situations
— Family Journal

Journal Family

A philosophy of moderation and common sense that fosters good health, good eating habits and, most of all, a loving relationship between parents and children.

The Washington Post