I'm pleased to say that Ellyn Satter (my guru on feeding children) has come out with a new edition of her book: Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook. This is a book that everyone should read. Frankly, even if you don't have children, you should still read this book.

As the subtitle suggests, the book is laid out in three sections. The first helps parents (and non-parents) become better eaters themselves. Given how much our own behavior serves as a model for our kids—and given how many of us have our own "food issues"—this chapter is pretty important. It's based on extensive research into what makes a person a "competent eater."

According to research, competent eaters are positive about eating and about food—and they're comfortable with their enjoyment of eating. They honor their appetites. They trust (and listen to) their bodies so they eat as much as they want and then stop when they're full. They feed themselves faithfully with regular meals. And they have excellent attitudes towards food.

Frankly, I just love how she starts Chapter 2:

"Celebrate eating. Eating is okay. Eating enough is okay. Enjoying eating is okay. Eating what you like is okay. Taking time to eat is okay. Making eating a priority is okay."

It's sad that we need these reminders, but they're so important. And we really need to find ways to record those "it's okay" phrases in our child's brain.

And that brings us to the second section of her book: How to raise good eaters. This section talks about the "division of responsibility" that I have mentioned in a previous blog.

It also discusses how to have family meals—how to make them pleasant, how to orchestrate snacks, how to handle things in restaurants. (Given my experience in New York, I definitely need to spend some extra time reviewing those pages!)

The final section covers everything about how to cook: how to get and keep cooking, how to enjoy fruits and veggies, how to plan, and how to shop. She includes lots of good recipes (below is a family favorite) along with great instructions, and she even gives ideas on how to involve children in cooking. Below is a family favorite.

I cannot recommend this book highly enough. If you are struggling with how to get your kids to eat, please read it. You'll be so glad you did!

Savory Black Beans

Adapted from Secrets of Feeding a Healthy Family by Ellyn Satter, published by Kelcy Press

INGREDIENTS
1 lb dry black beans or 2 15-oz cans black beans, drained
1/4 lb. bacon, cut into 1/2-inch pieces
1 large onion, chopped
2 cloves garlic, minced
3/4 tsp dried leaf oregano
1/2 tsp dried rosemary, crushed
1/4 tsp dried thyme
1/4 tsp black pepper
2 whole dried chilies (optional)
1 tsp salt

Summary: Combine cooked bacon and sautéed onion and garlic with presoaked or canned black beans. Season, simmer, and serve.

If using dried beans, wash, soak (overnight or for 1 hour after 1 minute of boiling), and drain them. Cook the bacon until golden brown. Put the bacon into the beans and use the bacon fat to sauté the onion until clear. Add the garlic and cook 30 seconds. Add all the spices to the beans. Put water into the pot until it is 1-2 inches above the beans and bring to a boil. Reduce heat, and simmer to blend the flavors. If you used dried beans, this will take about 2 hours (cook until they're tender). If you used canned beans, you'll have to cook only about 1/2 hour.

Check out our other daily themes at TriangleMom2Mom:

MONDAY: Meet!
TUESDAY: Ask!
WEDNESDAY: Eat!
THURSDAY: Play!
FRIDAY: Out!
WEEKEND: Relax!