Mama ɛn papa, nɔto dɛn smɔl pikin ya big prɔblɛm wit it? ‘Mi pikin nɔ go it fayn,’ ‘I nɔ lɛk vɛjitebul,’ ‘Wit ɔl di it dɛn we dɛn kin pik dɛn tɛm ya, frɔm di MyPlate it gayd to di laytst it fad, i at fɔ no wetin gud ɛn wetin bad, nɔto so?’ I kin rili kɔnfyus. Bɔt gud nyus de! Yu nɔ nid digri pan nyutrishɔn fɔ ɛp yu pikin fɔ lan aw fɔ it fayn ɛn fɔ gɛt wɛlbɔdi wet. Lɛ wi tɔk bɔt sɔm simpul, bɔt rili impɔtant, bɛsis advays dɛn. If yu fala dɛn tin ya, yu kin mek yu pikin dɛn gɛt gud abit fɔ it.
Mama ɛn papa dɛn, yu tink se wi fɔ wɔri bɔt dɛn 10 tin ya?
Na tɛn impɔtant tin dɛn ya we wi ɔl nid fɔ mɛmba we i kam pan aw pikin dɛn de it. If yu du dɛn tin ya rayt, yu go si big difrɛns.
1. Na yu de disayd wetin it de kam na yu os!
Fɔ tɔk am simpul wan, yu nid fɔ disayd us kayn it yu go kam wit na os ɛn ustɛm yu go gi yu pikin dɛn. Yu no, smɔl pikin dɛn kin aks fɔ difrɛn kayn it, difrɛn kɔlɔ. Sɔntɛnde, dɛn rikwest dɛn de kin ivin bi it dɛn we nɔ gɛt bɛtɛ tin fɔ it. Bɔt as big pɔsin, di las disizhɔn fɔ us it fɔ ``stɔk'' na os fɔ de na yu an. Nɔ wɔri, pikin dɛn nɔ angri. Dɛn kin it wetin de na os, na frij, na kɔba. Imajin, if yu jɔs kam wit frut, vɛjitebul, tin dɛn we gɛt fayn fayn tin dɛn fɔ it na os, dɛn go gɛt fɔ it dɛn tin dɛn de. If dɛn fav ``snek`` nɔ gɛt bɔku tin fɔ it, i nɔ bad fɔ briŋ smɔl smɔl wan wan tɛm. Dɔn dɛn nɔ go tink se, 'O, wi nɔ de mek dɛn it dɛn tin ya'', ɛn dɛn nɔ go fil se dɛn nɔ gɛt ɛnitin fɔ du wit dɛn. Bɔt di men tin na fɔ gɛt tin dɛn we gɛt fayn fayn tin dɛn na os. Dis na di fɔs ɛn impɔtant tin we wi fɔ du.
2. Mek dɛn pik frɔm di tin dɛn we yu de gi.
Di sɛkɔn tin na fɔ mek yu pikin pik wetin i lɛk frɔm di it dɛn we gɛt fayn fayn tin dɛn we yu dɔn briŋ kam na os ɛn pripia, ɛn lɛ i disayd ɔmɔs i want fɔ it. Dat min se, gi yu pikin sɔm kɔntrol pan wetin i de it ɛn ɔmɔs i de it frɔm di opshɔn dɛn we yu gi am we i de it. Dis kin tan lɛk smɔl tumɔs fridɔm to sɔm. Yu go tink se, ‘O, if a mek i du dat, i nɔ go it ɛnitin.’ Bɔt nɔ wɔri! If yu du di fɔs tin kɔrɛkt wan, we na fɔ jɔs briŋ gud it dɛn we gɛt fayn fayn tin dɛn fɔ it na os, yu pikin go pik frɔm dɛn gud tin dɛn de. I rili impɔtant bak fɔ kip di tɛm fɔ it, ɛn bak di tɛm fɔ snek, patikyula. Dɔn di pikin kin no we tin fɔ it de. Dis we ya de gi di pikin sɔm fridɔm fɔ pik, we de ɛp am fɔ gɛt fayn abit bɔt it.
3. Fɔgɛt di rul "It te di plet klin!"
Bɔku pan wi mama ɛn papa dɛn mɛn wit di lɔ se "yu fɔ dɔn ɔltin na yu plet." Bɔt dis we aw dɛn de du tin nɔ kin rili tich pikin dɛn fɔ lisin to dɛn bɔdi. Mek pikin stɔp fɔ it we i fil ful, we i fil se i dɔn it inof.We dɛn bigin fɔ no wetin dɛn bɔdi de tɛl dɛn, we dɛn ful-ɔp, dɛn kin stɔp fɔ it pasmak we dɛn nɔ nid. We dɛn fos dɛn fɔ it, dɛn kin bost wit it ɛn dɛn nɔ kin ebul fɔ ɔndastand di sayn dɛn we dɛn bɔdi de gi. Imajin aw i go valyu fɔ dɛn layf if dɛn lan fɔ it di tin dɛn we dɛn nid frɔm we dɛn yɔŋ? So, nɔ fos dɛn fɔ it te dɛn dɔn dɛn plet.
4. I bεst fɔ bigin frɔm we yu yɔŋ.
Di tin dɛn we pikin dɛn lɛk ɛn nɔ lɛk fɔ it kin kɔmɔt frɔm we dɛn rili yɔŋ. Sɔntɛnde kwik pas aw wi kin tink, dat na, pikin dɛn kin bigin fɔ gɛt dɛn abit ya we dɛn smɔl. So, mek dɛn no difrɛn kayn it dɛn kwik kwik wan. Bifo yu yus to di sem kayn it, gi dɛn it dɛn we gɛt difrɛn teys, difrɛn we fɔ luk, ɛn difrɛn smel. Sɔntɛnde, fɔ mek pikin tek nyu it, i nɔ kin apin insay wan ɔ tu dez. Sɔntɛnde, yu kin gɛt fɔ pripia di sem it bɔku tɛm te i lɛk am. Nɔ wɔri, nɔ fos am. Bɔt tray fɔ gi am sɔm smɔl smɔl tin dɛn ɛvri tɛm. If yu pikin dɔn big smɔl, tɛl am wit lɔv se, "Pikin/ gyal pikin, tray fɔ it jɔs wan bayt." If dɛn yus to dis kayn tin, dat go ɛp dɛn fɔ bi pikin dɛn we gɛt wɛlbɔdi ɛn we de it ɔltin tumara bambay.
5. Wi fɔ chenj di pikin dɛn menyu smɔl?
Udat bin se pikin dɛn jɔs lɛk ɔt dɔg, pizza, bɔrga, ɛn makaroni ɛn chiz? Bɔku tɛm, wi big pipul dɛn kin tink da we de. Pikin dɛn kin rili opin dɛn at fɔ tray nyu tin dɛn pas aw wi kin tink. Ɛspɛshali we di wan ol famili go it, ɛnkɔrej dɛn fɔ tray nyu it dɛn. Yu kin gi dɛn smɔl pan di it we yu ɔda, ɔ ɔda smɔl apɛtɛyt we dɛn kin tray. Yu go sɔprayz fɔ si aw dɛn kin ɛnjɔy am! If yu go smɔl pas di it dɛn we yu kin it ɛn mek dɛn no nyu flawa dɛn, dat go mek dɛn want fɔ it difrɛn difrɛn tin dɛn.
6. Tek tɛm wit di kalori dɛn we de insay di drink dɛn.
Wi nid fɔ tek tɛm nɔto jɔs di it we wi de it, bɔt wi nid fɔ tek tɛm bak bɔt wetin wi de drink. Soda, swit drink, ɛn drink we gɛt kɔlɔ de ad kalori dɛn we nɔ nid to pikin dɛn bɔdi. Dɔn bak, we dɛn ful-ɔp wit dɛn drink ya, dɛn kin it men it dɛn we nɔ gɛt bɛtɛ tin fɔ it. Dis min se dis na big tin we de ambɔg yu fɔ gɛt gud it. So wetin na di bɛst drink dɛn? Wata ɛn milk na di bɛst tin fɔ pikin dɛn. Frut jus bɛtɛ if na 100% natura, bɔt i nɔ fayn fɔ gi am tumɔs. Ɛspɛshali pikin dɛn we nɔ de go skul yet, 4 to 6 ɔns (lɛk 120-180 mililita) frut jus fɔ wan de na infεkt. So, mek yu pikin dɛn yus fɔ gi dɛn klin wata ɛn milk instead fɔ drink dɛn we de ad shuga ɛn kalori we nɔ nid.
7. Gi swit trit di rayt ples.
Swit it na sɔntin we nɔto pikin dɛn nɔmɔ lɛk, bɔt wi ɔl lɛk. Natin nɔ bad fɔ gi pikin swit it ɔ dɛzat wan wan tɛm.Bɔt di prɔblɛm na dat, dɛn kin mek dis swit it valyu pas di men it, ɔ blɛsin fɔ it. Imajin, we yu se, "If yu it ɔl di it, a go gi yu ayskrim," di pikin kin tink ɔtomɛtik se di ayskrim na di tin we valyu pas ɔl, ɛn tin dɛn lɛk vɛjitebul ɛn rays na jɔs tin dɛn we de ambɔg yu fɔ gɛt am. Dɔn di pikin kin gi mɔ valyu to di kɔp kek pas di pat pan brɔkoli. So, tray fɔ nɔ put an pan it dɛn as yu ebul. Bifo yu rayt wan it se gud ɛn ɔda wan bad, tich se i impɔtant fɔ tek ɔltin balans.
"Di rizin fɔ it fɔ bi fɔ ful-ɔp di bɛlɛ ɛn gi am tin fɔ it, nɔto fɔ win dɛzat."
8. Mɛmba se it nɔto lɔv!
Dis na pɔynt we rili impɔtant. Bɔku tɛm, wi nɔ no se wi kin yuz it fɔ gi wi pikin dɛn gift, fɔ mek dɛn gladi, fɔ sho se dɛn lɛk dɛn. Wi kin se tin lɛk, "Nɔ kray, a go gi yu chɔklɛt," "If yu du wɛl, a go bay ayskrim fɔ yu." Bɔt we wi de yuz it dis kayn we, pikin dɛn kin yus fɔ yuz it fɔ bia wit strɛs, sɔri-at, ɔ ɔda strɔng filin. Dis na wetin wi kin kɔl ``emotional eating.'' So, fɛn bɛtɛ we fɔ sho yu lɔv ɛn afɛkt. Bifo it, ɔg dɛn, gladi fɔ di gud wok we dɛn de du, spɛn tɛm wit dɛn, pe atɛnshɔn to dɛn. Dɛn tin ya valyu pas it wan tawzin tɛm.
9. Pikin dem de du wetin yu de du - yu bi di bes exampul!
Dis nɔ de sɔprayz. Pikin dɛn kin lan bay wetin wi de du, nɔto bay wetin wi de tɔk. If yu de tray fɔ tich yu pikin dɛn aw fɔ it fayn, yu fɔ praktis dɛn fɔs. Bi gud ɛgzampul yusɛf. It yusɛf it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, pik snek dɛn we gɛt fayn fayn tin dɛn, sidɔm wit di wan ol famili fɔ it na tebul, ɛn nɔ skip fɔ it. If yu it wan paket biskit insted of frut, aw yu pikin go laik fo it frut? If yu de wach TV we yu de it, aw yu pikin go lan fɔ sidɔm na tebul ɛn it fayn? So, sɛt gud ɛgzampul wit wetin yu de du.
10. Ridyus di taim we yu de spend fo luk skrin laik TV and fon.
Naw, nɔto pikin dɛn nɔmɔ, bɔt wi ɔl dɔn adikshɔn to skrin dɛn lɛk TV, kɔmpyuta, ɛn fon. Bɔt as dis skrin tɛm de go ɔp, snek we nɔ gɛt maynd de bɔku. Dɔn bak, di tɛm we pɔsin kin spɛn fɔ du bɔdi wok kin stɔp. Risach dɔn sho se pikin dɛn we de ridyus di tɛm we dɛn kin tek fɔ chɛk di skrin kin ivin gɛt smɔl fat pan dɛn bɔdi. We di tɛm we dɛn kin yuz fɔ mek di skrin nɔ bɔku, di pikin dɛn kin gɛt mɔ tɛm fɔ ple, rɔn, ɛn du ɔda tin dɛn we dɛn kin du. I rili fayn fɔ dɛn ɔl wɛlbɔdi. So, tek tɛm wit di tɛm we dɛn de spɛn fɔ wach skrin fɔ wan de.
Ɔl togɛda, na dis fɔ mɛmba! (Mɛsej we dɛn kin tek go na os)
Okay, so frɔm wetin wi dɔn tɔk bɔt, i go mɔs bi se i klia to yu se fɔ put gud it abit pan pikin dɛn nɔ at so. I jɔs nid fɔ gi yu layf to Jiova, peshɛnt, ɛn lɔv.
Di men tin dɛn we wi fɔ mɛmba na dɛn wan ya:
- Yu gɛt di pawa fɔ disayd us it yu go briŋ kam na os. Kip tin dɛn we gɛt fayn fayn tin dɛn na os.
- Mek yu pikin pik frɔm di gud tin dɛn we yu de du.
- Fɔgɛt di rul fɔ "it te yu plet ɛmti." Alaw yusɛf fɔ stɔp we yu ful-ɔp.
- Introdyus difrɛn it dɛn frɔm we yu smɔl.
- Nɔ yuz it as we fɔ sho se yu lɛk yu. Bifo dat, gi pɔsin lɔv ɛn pe atɛnshɔn.
- Bi gud ɛgzampul yusɛf. If yu it tin dɛn we go mek yu gɛt wɛlbɔdi, yu pikin dɛn go fala dɛn.
- Ridyus di tɛm we dɛn kin spɛn na di skrin ɛn ɛnkɔrej pikin dɛn fɔ bi aktif.
If yu put dɛn simpul advays ya insay yu layf ɛvride, yu nɔ go gɛt wan dawt fɔ se yu pikin go gro ɛn bi pɔsin we gɛt wɛlbɔdi ɛn gladi at ɛn we de it fayn. Best wishes to una ɔl pan dis joyn!
` Pikin dɛn it, wɛlbɔdi it, tips fɔ mɛn pikin, pikin dɛn wɛlbɔdi, it abit, Pikin dɛn wɛlbɔdi it, Sri Lanka
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