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Eat Like A Baby

By Dina Cohen, MS, RDN, CEDRD

 

Photo Credit: Mait Jüriado via Compfight cc
Photo Credit: Mait Jüriado via Compfight cc

My girls are confident self-feeders by now, and it’s a lot of fun to watch them eat. When I put a new food on their trays, they curiously examine it, poking and prodding with great interest, and finally cramming it into their little mouths. By the time they are done, their noses, ears, eyebrows, and hair have all had a share in the meal, and naturally, the floor is a disaster, but it’s great fun for them, and for me! The babies are fascinated by new colors, textures, and tastes. While they recognize their favorites and will grin and gurgle at each other in appreciation when I serve something that they think is fabulous, they’re still very open-minded, and I take full advantage. It’s so entertaining to see their expressions after I shock them with an entirely new texture or flavor. I love that they are so curious and will always try at least a bite or two, no matter how different a new food looks, smells, or feels. I don’t know how long this will last, but I hope it always will! I’m certainly appreciating it for the moment.

Eating with my girls is showing me how enjoyable a meal can be when you involve all your senses and approach it with a sense of discovery and adventure. Watching their active participation in their meals reinforces how valuable it is to eat mindfully. Mealtime is about more than simply filling your stomach and moving on to your next activity. Eating is a much more satisfying experience if it involves noticing and appreciating the color, texture, and flavor of your food. Is it as good as you expected? If you were brave enough to try something new, how much did you enjoy it? Is it worth going back for another bite? Not everything you eat is always going to taste super-amazing, but once you’re eating, your food should taste good to you! My girls aren’t finicky, but they don’t compromise, either. They enjoy a variety of textures and flavors, but if they aren’t impressed with a particular food, they’ll abandon it after a few bites. They listen to their stomachs and will leave over food when they are full.

I try to vary their menu to keep them curious and so that we don’t get into a Cheerio rut. It’s important to me that their meals are stimulating and fun, as well as nourishing and tasty. But I’ll admit that my own meals don’t always receive the same level of attention. As moms, even dietitian moms, it can be easy to put ourselves last and eat the same thing day after day just because it’s easy, and, well…mindless. How different might our eating look if we ensured our meals included a variety of colors and flavors? When did you last try a new ingredient or a unique recipe? How much time do you take for your meals, and how much do you enjoy them? Are your meals enjoyable? Satisfying?

Eating mindfully is something we were born knowing how to do. Noticing how food makes us feel while we’re eating it and how satisfied we are afterwards is not a special talent. We all started out with this ability. Somewhere along the way, though, most of us were socialized to focus more on external signals as opposed to what’s going on internally. We eat in a hurry. We eat past the point of fullness. Sometimes we might finish a meal barely noticing what it was we just consumed. None of this is a crime; sometimes, when life is busy, it’s a necessity. But there’s no question that it’s a less-than-ideal way to eat. The good news is that mindful eating is something that can be relearned. You’ve done it before, and you can do it again. If there’s an opportunity in your day (or even a day in your week), when you can slow down enough to enjoy a meal that’s appealing to your senses and satisfying to your body, you’ll be eating the way it’s meant to be done. So as I amusedly watch my babies’ gleeful faces as they squish and smash their way through their gloriously messy mealtime, I can’t help but think, “Hey…they’ve got a point!”

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Fear about Feeding

by Jennifer McGurk, RDN, CDN, CDE, CEDRD

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I have a love/hate relationship with feeding my son. I love watching him try new foods and learn skills like grabbing food in his hand. But on the other side, I am scared he will choke on something (he always seems to gag a lot) and I’ve had many moments of “am I doing this right?”

The only thing I know for sure is that there is no “right” way to feed a baby. As many mom friends have told me, it’s up to your mom instincts and a little bit of guidance from a doctor or dietitian. As a dietitian who doesn’t work with infants, I needed some help. I bought one of the best books, “Fearless Feeding” by Jill Castle and Maryann Jacobsen. (http://fearlessfeeding.com/) These two dietitians have saved me!! I also decided to sign up for an Infant Safety course to review CPR and choking. The class was scary but I feel more prepared. I also now know the difference between choking and gagging, which I learned is common when babies learn how to chew and swallow.

I’ve read the infant section and learned a lot so far. Now I know what’s appropriate for an infant in terms of food groups, portions, and signals to know hunger vs. fullness. I also have learned about introducing puree’s vs. baby-led weaning and slowly learning how to feed himself. The authors also review that as the amount of food goes up, the amount of formula will go down. My 9.5 month old is now eating 3 meals/day consisting of every food group. He mostly does purees and lumpy foods, but we’ve been working up to finger foods and he’s getting better at the pincher grasp every day. He will mostly eat oatmeal, soft mushy fruit, pureed veggies, potatoes, hummus, avocado or guacamole, fish, scrambled eggs, and bread. His favorite food is whole milk flavored yogurt- it tastes like dessert to me! My infant also needs me to feed him with a spoon vs. other babies might feed themselves at this point. I’ve learned to let him practice this in his own time. He has weaned himself down to 4 bottles per day, ranging anywhere from 4-8 oz (all depending on how much food he’s eaten). I’m still surprised at how variable my child’s appetite can be. Ellyn Satter (http://www.ellynsatterinstitute.org/) created the Division of Responsibility, which says the parent is in charge of what and the child/infant is in charge of how much (and everything else).   I try my best to apply these principles now of healthy feeding behaviors to create a healthy relationship with feeding from the beginning.

I admit that even though I “know” a lot about this, I’m not a perfect mom. But who is? There are days when my child gets too much sugar and there are days when I realize he didn’t get any veggies. But there are also days where he eats a lot of healthy foods and I know he’s getting nutrition. It’s all about balance, variety, and moderation. These concepts aren’t just great for adults and healthy eating, but can be applied to children of all ages.

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A Conversation with Kia Robertson from "Today I Ate a Rainbow"

A Conversation with Kia Robertson from “Today I Ate a Rainbow”

Early last week, I had the pleasure of having a conversation with founder and president of Today I Ate a Rainbow, Kia Robertson. Today I Ate a Rainbow is an interactive program, developed by Robertson, working to increase daily consumption of fruits and vegetables by encouraging children—and parents—to attempt to consume a full rainbow daily.

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Here is some of our conversation:

 

LC: First, why don’t you tell me a little bit about your philosophy at Today I Ate a Rainbow?

 

KR: Our main goal is to help parents set healthy eating habits for kids. Healthy eating is this big idea and everybody has their own opinion, so we decided to focus in on just fruits and veggies—that is one thing we know that everybody needs. And, let’s be honest, most of us are not meeting the daily requirements—especially our kiddos. We really want to make it fun and easy. So the concept of a rainbow, thinking of the colors, is so simple. Even for little two year olds to grasp. We made it really basic.

 

I started out doing this for my own daughter when she was four years old. We started doing chore charts, and she loved it—and I love charts—and so we just whipped one together to see how many colors we were eating. I had just come across a little text somewhere saying that kids should be eating a variety of colors, and I had never thought about it like that before. We quickly discovered that she was eating a lot of green and orange, but that was about it. It was a really great eye-opening thing for our whole family to start tracking what colors we were eating; and Hannah, being four, was all of sudden saying, “Mommy, I need some bananas. I need to get my yellow!” or “Blueberries so I can get my purple!” It was so cool to see a little kid taking interest and ownership. So that’s how it all started and we really feel like its something simple, because parents are so busy, we want to put something out there that is quick and easy for parents and for the kids.

 

LC: A lot of what you talk about it taking “ownership” and “responsibility” over your body as a child. Can you say more about that?

 

KR: Yes! Usually, [kids] are just going to eat what is put in front of them. They don’t usually have that active role in, say, going out and picking the food at the store or farmers market or deciding together “what should we eat.” Whereas, when we are thinking about the rainbow and the rainbow chart, it really gets everybody thinking about it. I’ve heard from so many parents where they are just like, “My kid is asking for things. This is so weird!” It’s such a strange thing, especially with little ones when they say, “Oh, I need an apple!”

 

The earlier we can get kids understanding [the importance] of eating these fruits and vegetables and that it feels so good and makes them feel strong and helps them to be smarter—whatever it is—the better; because it is harder to create those habits, or try and recreate habit, as an adult. So setting them when they are really young, I think is fabulous. And connecting the dots for them that the food they eat is going to impact the way they feel and how they go about their day.

 

LC: As a parent, have you seen any differences in your diet since starting Today I Ate a Rainbow with your daughter?

 

KR: Oh, yes! Personally, just to give you a little backstory, I was a super picky eater my whole life. As a kid, I would pick out carrots in the carrot cake—I was dedicated to not eating vegetables at all. So, when Hannah came along, I really didn’t want her to go through the picky eater struggles because it’s actually very hard and socially limiting because you don’t want to go to new restaurants, and it’s stressful to go to other people’s houses because you don’t know what they are going to serve.

 

Being a recovering picky eater, I honestly have a hard time getting all my colors if I don’t do a smoothie. Because it is still not something that is natural for me to do—to just grab an apple or a piece of celery. Whereas, for my daughter, who has grown up with this, it is such a normal thing, and it’s so easy for her that in just two meals a day her chart is filled! It’s such a simple thing for her!

 

It has really improved my diet a lot because when you have the chart up and you have one magnet and your kid has five already… it’s a little embarrassing! Let’s be real. The competitive side of me is like, “Oh! I need to get some more colors in!” And the really cool thing is, with all these colds going around, we rarely get sick anymore; eating all these fruits and vegetables have just boosted our immune system so much. There have been benefits for the whole family.

 

LC: Would you say, and I think I know the answer to this one, that your daughter is a more fearless eater than you are?

 

KR: Oh, absolutely, yes. Her attitude, just a willingness to try, is so good and just so much better than mine. She totally is. One time, we were with our good friends and they offered Hannah some octopus. [She ate it!] And there is no way I would, even now. Not happening.

 

LC: There are a lot of resources on your site for parents. Do you have any tips or advice for emphasizing positive change to your child when you’re exhausted, and tired, and at the end of a long day and just at your wits’ end?

 

KR: Just to go with really small steps. Ridiculously small steps that seem silly. It’s a slow process; don’t expect them to go from picky to adventurous right away. It takes a lot of time and patience. If they are willing to have that grain of rice or that half of a pea, celebrate that because one day, they are going to eat a lot more.

 

There are going to be some foods that people just don’t like – and that has to be alright. But what we have learned is that a lot of dislike comes down to texture. It’s easy to give up because it’s hard and its frustrating to make something for your kid and they don’t like it—especially if they reject it over and over again, you kind of start to take it personally. Studies show that it takes at least ten times to try something before they accumulate a taste for a new food.

 

LC: You spoke about texture and how that is a trigger for a lot of people. What are some other food sensitivities that you see with kids?

 

KR: Visually, they will just refuse to eat something if it doesn’t look good. Or if it’s green, in a lot of cases. I don’t know what it is about that color, but a lot of kids are just not into it.

 

If you look at it sensory wise; the way things look make a difference, the way things smell, that’s a really big thing. If you look at it from the perspective of sensors, that can be helpful when trying to feed a picky eater. You can see, based on the sense, what may be triggering it for them.

 

LC: You also say on your site not to overdo it, in terms of modifying a food. What would be a good example of this?

 

KR: I always suggest breaking it down. If eating a rainbow in a day is too much or too overwhelming, make it a rainbow a week. A color a day!

 

We don’t want to vilify food, that “good” and “bad” stuff – kids can really play into that. It’s more about asking how it makes you feel and not so much about what the food is. I think parents have so much on their plate already that adding that extra stress of “my kid isn’t eating right” is so hard, and it’s such an emotional thing – feeding our kids.

 

LC: It sounds like patience is a huge factor here.

 

KR: Yes, absolutely. Patience is huge. And persevering. You know, don’t give up. Don’t give up on your kids.

 

 

 

 

For more information, or to contact Kia and the Today I Ate a Rainbow team, check out their website at todayiatearainbow.com.

 

Also, stay tuned for the exciting new Eat a Rainbow project coming out of the Today I Ate a Rainbow offices. It is an integrative program connecting teachers and parents, the two biggest role models our kids have, to get one another on the same page while encouraging healthy eating habits!

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Dining Out With Your Young Food Allergic Child

Dining Out With Your Young Food Allergic Child

by Melanie Potock, MA, CCC-SLP

*This post was originally published on The Tender Foodie Blog.  The original article can be found here.

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DO YOU DINE OUT?

Many parents feel overwhelmed at the thought of bringing their child with food allergies to any restaurant for fear of exposing him/her to an allergen that could make them horribly ill or worse.  Yet, according to Restaurants USA Magazine,  Americans eat out for 4.2 meals per week! Dining out with our families and friends is part of our social routine.  It’s possible to enjoy this time together as a family, but it requires a bit of planning. One strategy that may soothe some fears is assembling your own “Restaurant Backpack” filled with everything you need to create a safe and fun dining experience for your entire family.

 

SETTING UP

While it might be tempting just to wrap the chair in your coat, as this parent has done (above picture), start instead with a washable highchair cover to shield your little one from those germy, possibly allergy-laced wooden restaurant highchairs.  Fisher Price™ makes a padded version that includes tether straps to attach to toys so they won’t fall on the equally dirty floors.  The carry pouch is included.  Tuck a package of sanitizing wipes in the carry pouch so that when you arrive at your seat, the first thing you do is wipe down the table, highchair and anything that is within reach of your child. Then add the cover, then add the kid. Speaking of toys, it’s ideal to bring quiet toys that won’t disturb the other patrons, lightweight toys that keep the backpack manageable and socially interactive toys that focus on you and your child being together and enjoying the moment.  My top three favorites?

MESS-FREE CREATIVITY!

Aquadoodle Travel N Doodle  is a soft, mess-free, portable and foldable drawing mat that includes a refillable “water pen” that magically makes red appear on one side of the mat and blue appear on the other.  The most your child gets on him/herself is a bit of water.  One suggestion: store the pen in a re-sealable plastic baggie or empty it before going home.  It can leak in the backpack.

 

To continue reading, please click here to be redirected to The Tender Foodie. 

 

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The Debate About Milk

Photo Credit: mary mackinnon via Compfight cc

My friend asked a simple question “I don’t personally like cow’s milk so do I have to give it to my baby when she turns 1?”.  The question slowly turn into a conversation with other moms about organic vs. non-organic, grass-fed vs. non grass-fed cows, and why other milk options are or aren’t as beneficial to babies.  Every mom involved had a strong opinion!  Who knew a simple question could spark a debate?

The American Academy of Pediatrics recommends that children delay receiving cow’s milk until after they are 12 months old.  The organization recommends pasteurized, whole cow’s milk for most babies because of the high fat content helping to absorb vitamins and minerals and for brain development.  If there is a history of childhood obesity, 2% milk may be recommended but families should talk to their pediatrician.  (Source: www.aap.org)

But what to do if you’re not a fan of cow’s milk?  Or worse, what if your baby has a milk allergy or intolerance?  Cow’s milk is important for calcium, vitamin D, protein, fat, and hydration. There are so many milk options out there: soy milk, almond milk, hemp milk, coconut milk, cashew milk, and more coming to a store near you! Their nutrient compositions are similar to cow’s milk but nothing is exactly the same.  It’s a very personal decision how to feed your child, and one that you should talk about with your pediatrician and Registered Dietitian Nutritionist.  If you decide to switch to an alternative milk, make sure you supplement with other foods that contain the important nutrients your baby needs.

I was shocked that some moms would argue against cow’s milk, but why not try to see where they are coming from?  There are a lot of nutrition myths out there about food and I heard a lot of them that day, ranging from hormones in milk to absorbable calcium. Nutrition information is everywhere, but moms should really look to pediatricians and Registered Dietitian Nutritionists for advice.  I took the opportunity to educate my friends about dairy products and nutrition, and also stressed the importance that all foods fit into a healthy diet.  Moms and dads shouldn’t feel ashamed about any nutrition decision they make for their family.  After all, it’s a very personal decision as to how to feed your children.  So what is this dietitian going to do?  I will give my baby whole cow’s milk when he turns one year old.  I will also let him try different kinds of milk with an attitude that all foods fit into a healthy lifestyle.

 

 

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Baby Led Weaning: A Developmental Perspective

Baby Lead Weaning: A Developmental Perspective

By Melanie Potock, MA, CCC-SLP

*This post was originally published on ASHA’s online blog.  The original can be found here.

Photo Credit: Leonid Mamchenkov via Compfight cc

One of the things I like best about teaching courses on feeding to parents and professionals around the United States is learning what new trends are evolving around family mealtimes. Over the past year,  one of the common questions I’m asked is, “What about Baby Led Weaning?”

Baby Led Weaning (BLW) is a term coined by Ms. Gill Rapley, co-author of “Baby-led Weaning: The Essential Guide to Introducing Solid Foods.”  Rapley graciously chatted with me about her philosophy and explained that although she did not invent BLW, she found the method to be successful in her work as a former health visitor and midwife in the United Kingdom and continues to study the topic today while earning her PhD.

In a nutshell, BLW centers on the philosophy that babies are developmentally capable of reaching for food and putting it in their mouths at about 6 months of age. As stated on the BLW website “You just hand them the food in a suitably-sized piece and if they like it they eat it and if they don’t they won’t.”  Please note that the word “wean” is not referring to weaning from breast or bottle, but instead refers to a term commonly used in the United Kingdom for adding complementary foods to the baby’s current diet of breast milk or formula.  According to the BLW website, ideas for first foods include “chip size” steamed vegetables such as a broccoli spear with the stem as a handle, roasted potato wedges, meat in large enough pieces for the baby to grasp and chew, rice cakes, cucumber, celery and dried apricots.

As a SLP who focuses on pediatric feeding, I view feeding as a developmental process.  Whether I’m working with a child experiencing delays in development or offering advice to a parent whose child is meeting milestones with ease, I always ask myself “How can I respect and support this family’s mealtime culture while guiding this child safely through the developmental course of learning to eat?”  Thus, for families who are interested in following the BLW method, whether their child is in feeding therapy or not, I try to support their wishes if the child is capable,  while offering the following BLW points to consider:

To continue reading, please click here to be redirected to ASHAsphere.

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Expanding Kids' Autonomy with Food

Expanding Kids’ Autonomy with Food

Christie Caggiani, RDN, LDN, CEDRD

Photo Credit: Tetra Pak via Compfight cc

 

Parenting is all about guiding, providing, teaching with unconditional love.  And it’s also about allowing our kids the space to try, explore and figure things out so that they can eventually trust themselves to make supportive choices.  Not only these overall developmental themes, they are also completely relevant as kids personalize their own relationship with food, eating and connection with their bodies.  When our children are young, we are the gatekeepers of the food:  providing, preparing and presenting it in a reliable, and consistent manner 1.  And while we may still be paying the grocery bills and answering the age-old  question, “What’s for dinner?!” as long as our children are under our roofs , our kids pretty quickly begin to practice more and more independence and autonomy with their food.  Imagine, if you were still cutting your 15 year olds steak at the dinner table!  That seems ridiculous, yet we want to make certain that we are also giving our kids the space to explore and take charge in other ways with their eating experiences.  Particularly as our children explore the middle- and high-school years, there are endless opportunities for us to give them room to make more of their own food decisions.

Give suggestions not solutions

Our hormonal little teddy bears (often disguised as grizzly bears), typically don’t respond well when we try to solve things for them.  They may ASK us for the answers, but they really want to be able to make their own decisions, and yet know they need some input from us.

Instead of:  “Why don’t you ever eat breakfast in the morning? “

Try:  “I notice you’ve been talking a lot about how tired you are, is there anything you think might make getting up less brutal?” .   Then, rather than firing off 5 things you know would work, simply ask if he would like some suggestions.  Not only does this give you an opening to discuss simple breakfasts that can be ready crazy fast and keep his energy up, it also gives you some space to discuss time management and ways the family can work together to support each other.

Capture teachable moments

We may be acutely aware that certain patterns aren’t working well for our kids.  An extremely common pitfall is the post-school slump.  Not only do our kids come home worn out from thinking, they’re also really, really hungry.  Getting them to connect how the first half of their day plays a role in the second half is a really big deal.

Instead of:  “How come you’re raiding the pantry the second you walk in the door?” which is not only shaming, it completely cuts off communication.

Try:  “I’m not going to bombard you with questions since you seem like you don’t want to talk right now.  Do you need any help putting together a snack?”  Then once she has some food in her system, you might explore the timing of lunch and foods she could add to it or to breakfast to keep hunger from building to the tipping point after school.   Discussing food or patterns that aren’t quite helpful will NOT go well, if her brain is irritable and famished.

Give options and reinforce you trust them

If you have a child who struggles to make her own decisions, or turns to you for permission, practice turning the question back on her.  Remembering that there is no perfect eating choice can really take the pressure off.  If she asks, “Mom, can I eat something else?”….

Instead of:  And absolute “yes” or “no”

Try:  “You’re the best one to know if you’re still hungry, so go ahead and listen to what your body’s asking for.  There is absolutely more food, so help yourself.”

Photo Credit: adwriter via Compfight cc

Get curious

Encourage your kids to take an attitude of curiosity.   Since we know that calling foods good or bad creates an onslaught of judgment and distorted eating, it’s helpful to teach them to explore what’s working for them or not so much.  This can include them choosing a different / new food from the grocery store or getting curious about how long a bowl of cereal satisfies after breakfast, and how that’s different than eating an egg sandwich.  Their first-hand experience is priceless and will speak volumes over our well-intended lectures.  And this experience is precisely what helps them launch as well-adjusted, balanced and connected young adults.

1.  Division of Responsibilities, Ellyn Satter, RD

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Getting Your Kids to Dig Veggies!

Real Mom Questions – Real Mom Answer: Getting Your Kids to Dig Veggies!

By: Laura Cipullo, RD, CDE, CEDRD, CDN

Real Mom Question:

I cannot get my girls to eat vegetables (toddler dilemma).  The only veggies I can get them to eat sometimes, are edamame, carrot French fries (which are really not veggies), or veggie burgers.  I try to sneak veggies into grilled cheese sandwiches, but they spit it out in disgust; they will eat around the peas if they find them in pasta sauce.  I have even tried hummus with carrot sticks, but they only want crackers or pretzels.

Any suggestions?

Photo Credit: Abdulla Al Muhairi via Compfight cc

Real Mom Answer:

Our cutie pies are so sweet but sometimes so difficult–especially when it comes to feeding and eating. Sit back and relax. This is a process, a long one that for some kids can last longer than others, depending on other circumstances.

But in general, veggies are bitter and therefore not so yummy to their little palates. I would ensure those veggies stay on the plate, however. Just because the girls have given up, don’t give up on trying.

How to get your kids to eat their veggies and like them!!

1. Keep ’em coming. Continue the exposure every night even if it is just one carrot. The more the tots see the veggies, the more neutral they will become.

2. If they like carrot French fries, try similar shapes, textures, and flavors. For instance, try sweet potato fries, fried zucchini sticks, carrot muffins, and carrot juice (mixed with apple juice).

3.  Sugar coat with cheese. Veggies may be bitter, but we can get the picky palates to convert by melting cheese on them or making cheese fondue. Even if the kids use the same veggie over and over as a utensil, that’s a great step in the right direction. As moms know, getting the toddlers to just touch or handle certain foods is a feat in and of itself.

4. Host a taste-test party. Go the grocery store and get one veggie to try five ways or get five veggies to try with one dip or condiment.

In our home, I host a Sunday “Maybe Someday They Will Eat This.” Of course, the kids don’t know I call the day this. But every Sunday I buy a bunch of new foods to try and let the kids try a few of them that night at dinner. Currently, I only do it on Sundays, but it has worked for us as I could not have the sitter doing it for me during the week.

5.  Watch Copy Kids, the best DVD ever that role models toddlers eating fruits and veggies.

6. Go out to eat!!! Yes, bring your little princes and princesses to restaurants.

Both of my boys have increased their food variety by trying out food at restaurants and trying new sides with their main courses. Think cheese quesadillas with a fruit salad of mango, pineapple, avocado, and peppers or steak with veggie biscuits. 

 7. Work with their favorite color or flavor. If they love purple, make purple potatoes, purple eggplant, purple cauliflower, purple broccoli, and so on.

8. Get your veggies from the farm. They taste one thousand times better. I know order all of my produce and proteins through Farmigo. It is the best-tasting and most visually appealing food by far. I mean, who wouldn’t want to snack on beans when they taste like sugar and crunch like chips?

9. Follow that popular saying “Keep Calm and Carry On!” With consistent effort and exposure minus the power struggle, your little ones will slowly get there. A veggie is healthy but not essential for life. Just keep moving forward.

And one last thing, try the new rainbow baby carrot sticks, they are beautiful and sweet!!!

 

 

 

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What Type of Parent are You at the Dinner Table?

What Kind of Parent are You at the Dinner Table?

By Melanie Potock, MA, CCC-SLP

*This post was originally published on www.DrGreene.com, the original post can be read here.

One of the fascinating aspects of being a feeding therapist that works with children in their homes is that I get to see first-hand the variations in parenting styles.

One particular family was memorable because both parents were security guards and they seemed to bring an element of their jobs to the family dinner table. They contacted me because their 5-year-old daughter, Elizabeth, wasn’t gaining weight and was a “very picky eater.” When I arrived at their home, both Mom and Dad were completely engaged with their little girl, all three laughing and playing together on the living room floor.

Interestingly, the atmosphere shifted the moment everyone sat down at the table. There was practically no conversation except to announce what was for dinner and how much the little girl was expected to eat “Remember to eat all your corn, Elizabeth,” her father stated. The parents watched over her vigilantly and occasionally reminded her to “keep eating.” When the couple had finished their meal, and Elizabeth was staring at her not-so-empty plate, her father reprimanded her for “not eating her corn…again.” Noteworthy to me was the fact that both parents felt the need to set stringent eating rules, enforce them and remind Elizabeth if she did not follow dinner time guidelines. Clearly, their concern for her growth and nutrition were in the forefront of their minds, but why did they feel this directive style of parenting was going to be helpful? What happened to those engaged, interactive parents I had just witnessed playing so beautifully with their little girl in the living room?

To read more of this article, please click here to be redirected.

To read more about Melanie click here or go to www.MyMunchBug.com.

 

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Color Me Red

Color Me Red

by Christie Caggiani, RDN, LDN, CEDRD 

 

As we enter February, we’re seeing Red around every corner.  Valentine’s Day and American Heart Month highlight the color, and give us a burst as the sometimes-drab days of winter continue to swirl around us.   Not only can our moods become a little blah this time of year, our food choices may become more monotonous as well.  By creating a theme, however, we can add a fun, proactive twist to eating, and bring more variety to our plates. What a great way to jazz up your kids lunchboxes, snacks or meals at home by picking a color theme– and what better color this month than RED!

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Our role as parent or provider is not to make sure our kids love everything they eat, but rather to present them with opportunities to explore food, develop their preferences, expand their comfort level around a variety of choices, and therefore become confident, competent eaters.  A color theme is one way that children can participate in the process, as they identify colors in the grocery store, find them in your fridge, and add them to their plate palate.  It also provides an opportunity for them to learn about the function of many foods.   For example, as you will notice below, many red fruits and veggies help promote heart health, so children can begin to connect the ways that foods work for them and support their bodies and brains.   If you are introducing a new food, make it fun and don’t be discouraged if they don’t enjoy it the first time around (or the first many times!). 

So roll out the red carpet and enjoy acquainting your family with some of these bright beauties: 

Acai: This berry from Central and South America is shown to have excellent antioxidant value, which may assist in heart health, decreased inflammation and decreased risk of some cancers.  Mix frozen acai in your blender with a splash of milk and banana, then top with granola, fresh fruit and shredded coconut for a colorful and satiating breakfast or snack. 

Cherries:  These succulent rubies give us great fiber, immune-helping vitamin C, and heart-happy potassium.  Slice up fresh or frozen cherries for a fun ice cream topping or substitute berries in your favorite recipe with equal parts (pitted) cherries. 

Cranberries:  Not only are they super for our urinary tract system, they may also help keep our digestive system protected from unhealthy bacteria and ulcers.   Pour a glass of cranberry juice, add some canned cranberries into a smoothie or mix some dried cranberries into your kids’ trail mix.

Raspberries:  Rich in vitamins C and K, and many antioxidants such as alpha and beta-carotene, lutein, zeaxanthin, and choline,  these berries can help protect our heart and prevent certain types of cancers.  Fold some fresh berries into your favorite muffin or pancake mix, or keep frozen raspberries on hand to toss into a smoothie or oatmeal. 

Strawberries:  They are a good source of heart-helping folate, which decreases the risk of certain birth defects, and are a powerhouse of the antioxidant vitamin C, giving a boost to our immune system.   Sprinkle some strawberries on cereal or blend up some frozen strawberries in a milk and yogurt smoothie.  Or dip into some melted chocolate for a super satisfying snack!

 

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Watermelon:  Despite popular belief that watermelon is made up of only water and sugar, it is actually considered a nutrient dense food, one that provides a high amount of vitamins, particularly A and C, mineralssuch as magnesium, potassium and zinc, and antioxidants, including high levels of lycopene.  Because it does contain 92% water, it’s also a wonderful way to help keep your kids hydrated.  Insert a popsicle stick into watermelon chunks for a fun snack, or freeze some watermelon balls to add to your kids’ water bottles. 

Beets:  With an earthy flavor that gets supersweet when cooked, beets are very nutrient-loaded, giving us 19 percent of the daily value for folate, necessary for the growth of healthy new cells.  Their rich color comes from the phytochemical betanin, which helps bolster immunity. Roast them, pickle them or shred them raw and dress them with citrus for a refreshing salad. 

Red peppers:  For the love of your eyes and your skin, include these vitamin A-packed foods.  Add a little crunch to your child’s favorite deli sandwich or have them taste test with peanut butter or hummus. 

Tomatoes:  These red beauties are heart protective and provide a great defense against prostate and potentially breast cancers.  Include a little more marinara sauce on your pasta or add some grape tomatoes into the lunchbox.