胡靜怡：食育從小做起 孩子更惜食 Foo Ching Yee: Food Education Starts Young – Nurturing Mindful Eaters for Life

发布于 2024年9月11日

Posted 11st September 2024

近年来世界各国皆重视“食农教育”这个生活素养，“食育”讲的是正确饮食观念，“农育”则是身体力行的农业体验活动。食育是针对大众的饮食觉察，带动大家重视吃进口中的食物，培养新生代照顾自己饮食的力量，并延伸关注社会与土地，进而提升整体饮食环境。

In recent years, countries around the world have placed growing emphasis on “food and farming education” as part of essential life skills. Food education focuses on cultivating healthy eating awareness, while farming education involves hands-on agricultural experiences. Together, they encourage people to pay closer attention to what they eat, empower the younger generation to manage their diets, and extend this awareness toward society and the environment. ultimately improving the overall food culture.

胡静怡主理“森态工作室”主要教育孩子关于食育的重要性，这种教育有助于养成良好的饮食习惯，减少不健康食物的摄入，预防如肥胖、糖尿病等健康问题。

Foo Ching Yee (Cyeefoo), who leads O Sentai Studio, has made it her mission to teach children the importance of food education. She believes it helps shape healthy eating habits, reduces the intake of unhealthy foods, and prevents health issues such as obesity and diabetes.

食育可追溯到古代，彼时的社会饮食简朴，吃的是真味，只是社会发展改变了饮食生活，以致现代出现了许多经过加工，衍生多种饮食失调和疾病，近年的食安问题更引起广泛关注，因此食物教育在近代开始发展成形，尤其是日本，早已深耕了20年，更成为世界第一个将食育入法的国家，“食育”二字早已深植日本国民心中，成为一项生命全程教育。在欧美一些地区，学校也开始通过家政课程和健康教育课程教授学生有关食物的基本知识和烹饪技能。

Food education can be traced back to ancient times, when diets were simple and natural. Over time, industrialization and modern lifestyles introduced processed foods, which led to various eating disorders and diet-related diseases. In recent years, food safety concerns have brought this issue into sharper focus. Japan, for example, has been deeply committed to food education for over 20 years and became the first country in the world to enshrine it into law. The concept of shokuiku (food education) is now deeply embedded in Japanese culture as a lifelong learning practice. In parts of Europe and the United States, schools are also incorporating food knowledge and basic cooking skills into home economics and health education classes.

胡静怡说，食育计划宜在孩子年纪尚小时在家中展开，从挑选食材、料理、用餐礼仪到最后的清洁卫生，都是给孩子最好的食育榜样。通过简单的方式教育孩子了解各种食物的营养和身体所需，比如讲解蔬菜水果对身体的好处，当然也可以透过图书、绘画、说故事还是游戏等方式帮助他们更好的掌握食物知识。

Cyeefoo stressed that food education should ideally begin when children are young, starting at home. From choosing ingredients and cooking to dining etiquette and post-meal cleaning, parents can set the best examples. Simple methods—like explaining the health benefits of fruits and vegetables, or using books, drawings, storytelling, and games—can all help children better understand food and nutrition in ways that are fun and relatable.

食物教育可从家中展开，从挑选食材、料理、用餐礼仪到最后的清洁卫生做起，培养孩子健康的饮食习惯。Food education can begin at home, starting from selecting ingredients, cooking, and table manners, to final cleanliness and hygiene, fostering healthy eating habits in children

和乐用餐能放松心情

Sharing Meals Brings Joy and Relaxation

“在我小时候，每当有小贩经过我们家门口叫卖新鲜马鲛鱼时，外婆就会买一些鱼来制作鱼丸。我的个子不够高，只得搬来小凳子垫高双脚，看着她将鱼清洗后开始刮鱼鳞、清内脏、刮下鱼肉再打成鱼浆，最后一手挤压鱼浆，一手刮起再放入清水中定型烹调。”胡静怡回忆她小时候待在外婆身边时的美好时光。

“When I was a child, whenever hawkers passed by our house selling fresh mackerel, my grandmother would buy some to make fish balls. Since I was too short, I’d stand on a little stool to watch her work, cleaning the fish, scraping the scales, removing the innards, shaving off the meat, beating it into a paste, then squeezing and shaping each ball before dropping it into water to cook,” recalled Cyeefoo, cherishing the memories of being by her grandmother’s side.

手打鱼丸的场景历历在目，因为外婆一边处理鱼丸，也得一边接受她提问的十万个为什么。 “了解食物的由来到餐桌上的美味，自然能培养我们对吃的要求和健康法则，就这么简单！”

She remembers vividly how her grandmother would patiently answer her endless stream of questions while preparing the fish balls. “Understanding where food comes from and how it becomes a delicious dish naturally shapes our expectations around eating and guides us toward healthier habits. It really is that simple!”

另外，食物教育其实不止在食材上的讲究和知识面的建立，更是透过对待食物的态度反映出我们对事物持有的价值观。现今许多家庭分别为个别事情忙碌，很多时候无法共餐，有者则对着电子产品进食，实在不利于消化及家庭关系。 “其实，创建一个健康和乐的用餐环境，除了可以确保孩子饮食均衡，亦能透过一起用餐来放松心情，建立家庭和谐关系。”

Cyeefoo added that food education isn’t just about learning ingredient or nutrition knowledge. It’s also reflected in the attitude we bring to food, which mirrors the values we hold in life. Today, many families are so busy with their own activities that they seldom eat together. Some even eat while glued to electronic devices, which is something that harms both digestion and family bonds. “In truth, creating a warm and joyful dining environment not only ensures that children eat a balanced diet, but also allows families to relax, bond, and nurture harmony simply by sharing meals together.”

让孩子逐步学习怎么看食品标签，为健康把关。Guide children step by step to learn how to read food labels, so they can safeguard their health.

付出劳力齐耕作 Working the Soil Together

不喜蔬菜也愿吃 Turning Picky Eaters Into Veggie Lovers

饮食之道，最重要是均衡和份量恰当。 “健康饮食金字塔”是一个三角形的食物分层分类，最底层的面积最大，需要摄取的量最多，往上就会比底层小一些摄取也少一些，以此类推。

Balanced nutrition and proper portions are the foundation of a healthy diet. The Food Pyramid illustrates this principle with its layered triangular structure: the broad base represents foods that should be consumed most, while each layer above grows smaller, reflecting foods that should be eaten in moderation.

在2020年，饮食金字塔随着世人的环境条件及工作内容的巨变，把原本的碳水化合物和蔬菜水果（膳食纤维）位置互换，蔬菜水果在最底层，其上的第二层就全谷物，也称为碳水化合物。第三层就是优质蛋白质和最顶层的油盐糖。

In 2020, the pyramid was updated in response to changing lifestyles and environments. Vegetables and fruits (dietary fiber) were moved to the base as the most important group, followed by whole grains (carbohydrates) in the second layer. The third layer highlights quality proteins, while oils, salt, and sugar remain at the very top, to be consumed sparingly.

“孩子需要逐步引导和鼓励之下才会较愿意尝试新食物，好比在10年前做食农教育的我们带着孩子在校园里耕种，从认识泥土到植物所需生长环境，再到收成，我们都风雨同路，分享成果。” 胡静怡说挑食的孩子在眼看着一天天成长的蔬菜得来不易，自会惜食，这虽然是漫长的经历，但也是一个美好的开始，孩子在分享成果当天，至少不抗拒吃他付出汗水种植的蔬菜，如平日里切得再细碎都会被挑掉的葱花，孩子都愿意把它吃下去。

“Children often need gradual guidance and encouragement before they are willing to try new foods,” explained Cyeefoo. “About ten years ago, when we started food and farming education, we had children plant their own crops at school. From learning about soil, to understanding the growing environment, to harvesting, we went through every step together, rain or shine, and shared in the results.” She shared that even picky eaters, when they witness firsthand how much effort it takes for vegetables to grow day by day, begin to appreciate food more deeply. Though it is a long journey, it’s also a rewarding start: on harvest day, children are far less resistant to eating the vegetables they’ve nurtured themselves. “Even scallions—normally picked out no matter how finely chopped were eaten willingly, simply because they had grown them with their own hands.”

日本的小学至初中学生，午膳时间会留在课室内吃饭，同时学习食物营养知识、日本食物文化及历史。In Japan, elementary and junior high school students stay in their classrooms during lunch, where they also learn about nutrition, Japanese food culture, and history

挑食的孩子在眼看着一天天成長的蔬菜得來不易，自會惜食，願意把不愛吃的蔬菜吃下去。When picky children witness how hard it is for vegetables to grow day by day, they naturally learn to cherish food and become more willing to eat the vegetables they once disliked.

寓游戏于食育 Learning Through Play

建立对饮食认知 Building Food Awareness

食物种植体验和料理都是能直接让孩子透过生活去观察切身的饮食方式。若想从游戏或是活动中去认识食物，也有多种选择，其一是桌游，森态透过食物游戏卡牌制作了一款充满本土色彩的《美食大赢家Winner of delicacies》，玩家可以透过不同的食材组合获知马来西亚的常见食物有哪一些。孩子在玩乐中先学习并认识基本食材，接着就可以探讨食物中的营养等问题。

Food education doesn’t have to stay in textbooks. Hands-on experiences like planting crops or cooking meals allow children to directly observe and connect with food in their daily lives. Games and activities can also make this learning engaging. One example is “Winner of Delicacies” , a locally inspired card game created by O Sentai. By combining different ingredient cards, players discover Malaysia’s diverse dishes. Children start by recognizing basic ingredients through play, and from there, naturally begin exploring questions about nutrition.

透过多种类的食物体验及活动建立对孩子对饮食基本认知，从而培养他们对待入口的食物并不是只为糊口而已。 “食育建构起我们对待生活与环境的态度，对自己健康的责任。从基本的一日三餐着手，建立长期良好的饮食习惯对孩子的人生起着深远的影响。”

Through a variety of food-related experiences and activities, children develop a deeper understanding of what they eat, realizing that food is not just for filling the stomach. “Food education shapes our attitude toward life and the environment, as well as our responsibility for our own health. Starting with something as simple as three balanced meals a day, we can build lifelong habits that have a profound impact on a child’s future,” said Cyeefoo.

在网络发达的时代，家长和老师当然可以透过网络了解世界各国的饮食资讯，但在粮食危机和食物安全的前提下，我们是否可以多留心要购买的食品背后的资讯，多参与社区健康饮食活动、工作坊、讲座，这都是比较切身和贴近自己的食物教育的基础。

In today’s digital age, parents and teachers can easily access global food knowledge online. But amid food crises and safety concerns, there is also value in looking closer to home—paying more attention to the information behind the products we buy, and actively taking part in community-based healthy eating activities, workshops, and talks. These real-life, practical experiences form the foundation of meaningful food education.

在料理過程中，可按照年齡分配不同的任務。During the cooking process, different tasks can be assigned according to age.

具像化落实食育 Concrete Implementation of Food Education

孩子认识更全面 A More Holistic Understanding for Children

在亚洲国家中，日本食育可说是首屈一指。扶桑国人非常注重饮食均衡、食安问题，早在2005年6月已颁布《食育基本法》，由此树立中心思想、再系统化有方法地逐步展开计划，如今日本学生每天会参与制作午餐，学习健康饮食重要性，培养每个孩子的烹饪技能。其次，就是法国，食育被视为国民教育一部分，学校除了传授烹煮技巧，还重视食物的背景。其他像是澳洲、中国、美国、纽西兰等先进国家都早已全面在学校及社区落实食育。

Among Asian countries, Japan stands out as a pioneer in food education. Since the enactment of the Basic Act on Shokuiku in June 2005, the nation has systematically promoted food education, embedding it into school life. Japanese students not only learn about healthy eating but also participate daily in preparing school lunches, gaining practical cooking skills while internalizing the importance of balanced nutrition. France also treats food education as a fundamental part of national education with schools emphasize not only cooking skills but also the cultural and historical background of food. Similarly, countries like Australia, China, the United States, and New Zealand have already integrated food education into schools and communities.

胡静怡说，食育可以培养孩子健康的饮食习惯，如选择新鲜的水果和蔬菜，减少食用加工食品。这样的饮食习惯，有助降低肥胖的可能，身体获得的营养也更全面。当然，长远计划就是增强孩子们对食物的营养知识，帮助他们了解身体每日所需的营养结构。

Cyeefoo explained that food education can help children develop healthy eating habits, such as choosing fresh fruits and vegetables and reducing processed foods. These habits lower the risk of obesity while ensuring the body receives more complete nutrition. Over the long term, food education also strengthens children’s knowledge of nutrition, helping them understand the daily requirements of protein, carbohydrates, fats, vitamins, and minerals.

“学校方面可以授予基础的营养知识，譬如介绍食物是属于什么类别：蛋白质、碳水化合物、脂肪、矿物质还是维他命等。透过掌握基本知识，再到实际技能和互动活动，如种植、厨余处理、阅读食品标签、料理食物、食物鉴赏和讨论等，把抽象的食物教育变成了具像化的学习和操作，这就有助于孩子更认识食物和环境，不停留于知识层。”

“Schools can start by teaching the basics of nutrition—classifying food into categories such as protein, carbohydrates, fats, minerals, and vitamins. With this foundation, schools can move on to practical skills and interactive activities, such as gardening, composting, reading food labels, cooking, food appreciation, and discussion. This process transforms the abstract idea of food education into tangible learning experiences, enabling children to better understand food and its relationship with the environment, going far beyond textbook knowledge.”

胡静怡：创建一个健康和乐的用餐环境，除了能确保孩子饮食均衡，亦能放松心情。Cyeefoo: Creating a healthy and joyful dining environment not only ensures that children eat a balanced diet, but also helps them relax and feel at ease.

食品入口前先鉴定 Identifying Food Before Eating

教孩子认识标签 Teaching Children to Read Labels

胡静怡认为，孩子们有必要学习辨别健康和不健康的食物，最重要的是充分阅读并了解食物的组合成份，再从营养成份中判断这食物是否健康。当然，添加物越多、高油盐糖的成份相对都是不那么健康的。

Cyeefoo believes that children need to learn how to distinguish between healthy and unhealthy foods. The most important step is to read and understand the composition of food products, then assess whether the food is healthy based on its nutritional content. Generally, foods with more additives or high amounts of oil, salt, and sugar are considered less healthy.

她和团队在课上会让孩子认识简单的食品标签，例如：素食、清真、热量值、健康选择、含有过敏原等。通过图片和简单的图腾就可以为自己做第一层把关。再来就是读懂食物材料，从材料中可让我们了解将被吃进肚子里的这份食物的组合，在对应曾学习过的食物营养的知识，就可以判断出是否健康食物。

In her classes, she and her team introduce children to simple food labels, such as vegetarian, halal, calorie count, healthy choice, and allergen warnings. With the help of images and simple icons, children can already perform an initial screening. Next comes understanding the ingredient list—by recognizing what goes into the food, and cross-referencing with the nutritional knowledge they have learned, they can then decide whether it is a healthy choice.

在料理过程中，胡静怡会按照不同年龄的孩子可以被分配不同的任务。例如：幼儿阶段的孩子可以学习清洗蔬菜、挤压蒸熟的食物和塑型等；七至九岁左右的孩子可以学习削皮、清洗碗盘、擦桌等工作等。透过参与准备食物的过程，孩子会更懂得食物是分享和愉悦的概念。 “当然在烹饪时亦鼓励创造性，让孩子学习搭配食材或设计菜肴，透过这类互动也可让他们知道食材的营养价值和用途。”

During cooking activities, Cyeefoo assigns different tasks based on the child’s age group. For example, younger children can learn to wash vegetables, mash steamed food, or shape ingredients; children around seven to nine years old can practice peeling, washing dishes, or wiping tables. By participating in food preparation, children better understand that food is about sharing and joy. “Of course, creativity is encouraged during cooking,” she adds. “Children are guided to combine ingredients or design dishes. Through this type of interaction, they also learn about the nutritional value and uses of various ingredients.”