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For Coffee Drinking Moms: Say Goodbye to Starbucks

Photo by @bluestonelanecoffee
Photo by @bluestonelanecoffee

Sipping a cup of coffee on the way out the door while making sure everyone’s shoes are on the right feet is how many busy moms may be starting their morning. Or maybe you grab a cup on your way to work, or even prefer to meet up with a friend for coffee and catching up! Regardless of how you take your coffee, you’re not alone in getting your caffeine fix—nearly 90% of the adult US population consumes caffeine, and 98% of that caffeine comes from coffee![1] While we may (almost) all be drinking coffee daily, there are still a few controversies even the most devoted coffee drinkers might not have the answers to, including a list of some of the best coffee shops to try in NYC!

Does the Brew Method Affect Caffeine Content?

Yes and no. An 8oz cup of drip coffee will have marginally more caffeine than instant coffee and about 2-3 times as much caffeine as a 1oz shot of espresso.[2] But your barista has the final say in deciding how much caffeine you’ll have in your order. While the variation from day-to-day likely depends on the training regimen and reputation and goals of the coffee shop, it can be significant. A study in Maryland followed coffee shops over a six-day period to find they served up the same drink order but it was measured to have a wide range of caffeine presence, from 58-259mg. (For reference, moderate intake of caffeine is considered three cups a day and averaged to be 300mg.[2])

Might Coffee Irritate Me If I’m Gluten Intolerant/Have Celiac Disease?

It could! Instant coffee is often contaminated with traces of gluten that could irritate someone with gluten sensitivity or celiac disease.[4] However, drinking pure coffee should not cause problems for someone with gluten sensitivity or celiac disease.[4]

My child wants to try coffee…

Children are grouped into a sensitive subpopulation, along with pregnant women in terms of a having a cap on caffeine consumption, under 300mg/day to reduce risk of adverse affects.[2] More specific recommendations for children, based on age and weight, suggest that no more than 45mg/day for a 1-5year old and no more than 125mg/day for a 10-14 year old.[2] Considering other sources of caffeine that may be in your child’s diet (chocolate, teas, soft drinks) just a half cup to a cup of coffee could exceed the child’s daily recommendation.

Where to get the best cup?

Here are our favorites coffee shops around Manhattan and some we’re excited to try!

Photo by @bluestonelanecoffee
Photo by @bluestonelanecoffee

Stumptown Coffee Roasters

Serving specialty coffee and their signature cold brew for the summer months, Stumptown offers a laidback and inviting environment to enjoy any weekend morning. Optional (but limited) outdoor seating and prime West Village location makes it easy to bring along the stroller or kids on your way to Washington Square Park!

Location:

30 W 8th Street, New York, NY 10011

Ace Hotel, 18 W 29th Street, New York, NY 10001

Breakfast at Bluestone Lane Collective Cafe by Brenna O'Malley
Breakfast at Bluestone Lane Collective Cafe by Brenna O’Malley

Bluestone Lane

With locations across Manhattan, it’s hard to find an excuse to not pop into this charming coffee shop for a drink or their West Village location for some “brekkie”. They are known for their avocado toasts and uniquely named coffees, like the “magic”. Also offers indoor and outdoor seating and is a popular weekend brunch spot!

Location:         55 Greenwich Ave, New York, NY 10014 (Collective Café)

805 3rd Ave. New York, NY 10022

1114 Avenue of the Americas, New York, NY 10036

30 Broad St. New York, NY 10004

770 Broadway, New York, NY 10003

La Colombe

The perfect spot after Soul Cycle in Noho, or a break from shopping in Soho. These airy cafés are welcoming and filled with light, if you don’t get a seat, we promise, their iced coffee is just as good, to-go.

Location:

319 Church Street, New York, NY 10013

270 Lafayette Street, New York, NY 10012

400 Lafayette Street, New York, NY 10003

75 Vandam Street, New York, NY 10013

Flat White at Little Collins by Brenna O'Malley
Flat White at Little Collins by Brenna O’Malley

Little Collins

With one Midtown location, this is a great spot to grab a quality coffee between meetings or on your way to the office. With very similar vibes to Bluestone Lane’s Collective Café in West Village, Little Collins slows down the busy pace of a midtown weekday with their own Australian brews.

Location:

667 Lexington Ave, New York, NY 10022

Happy coffee-shopping!

 

[1]Fulgoni, V., Keast, D., & Lieberman, H. (2015). Trends in intake and sources of caffeine in the diets of US adults: 2001-2010. American Journal of Clinical Nutrition, 1091-1087.

[2]Hogan, E., Hornick, B., & Bouchoux, A (n.d.). Communicating the Message: Clarifying the Controversies About Caffeine. Nutrition Today, 28-35.

[3]Mccusker, R., Goldberger, B., & Cone, E. (n.d.). Caffeine Content of Specialty Coffees. Journal of Analytical Toxicology, 520-522.

[4]Vojdani, A., & Tarash, I. (n.d.). Cross-Reaction between Gliadin and Different Food and Tissue Antigens. Food and Nutrition Sciences FNS, 20-32.

 

 

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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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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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Growing and Changing—MDIO IS EXPANDING

Growing and Changing—MDIO IS EXPANDING
By Laura Cipullo, RD, CDE, CEDRD, CDN and Mom

Like our children, adults grow and change in different ways. With my personal growth as a mother and as a professional, I have learned that bringing friends and colleagues together via networks can prove to be a valuable accomplishment. Almost two years ago, I was elected to become the president of the iaedp NY (International Association of Eating Disorders Professional, New York). My hope was to bring together a burgeoning yet independently specialized sector of professionals so that we could work together synergistically to make a greater difference. For iaedp NY the goal is to educate professionals about eating disorders. And we are doing it!! Our membership has grown to include 10 percent of national members, and we currently are hosting about ten educational events per year.

Understanding how effective this model has been, I have decided to transform the website of Mom Dishes It Out from mommy RD blogger to primarily comprise a platform of mommy healthcare professionals (mostly registered dietitians and speech language pathologists) who share the same message I do—“All Foods Fit”—by promoting a positive feeding and eating philosophy. It will be a one-stop educating experience for parents, teachers, and any reader interested in the future of food and nutrition.

 

I come across numerous health sites alleging that all food is “okay” but subsequently propose that certain foods are treats or certain foods are bad/junky. Being a RD in the world of eating disorders, I know this is misinterpreted by many. I hope this new platform will bring together mommy and daddy healthcare professionals adept at using more neutral and less judgmental language. We may not be perfect at putting the message into practice, but MDIO will post blogs in an attempt to adhere to the sensitivity surrounding food and food messages.

 

So—as soon as August 2014, the blog will be expanding. Certified Eating Disorder Registered Dietitians such as Amanda Mellowspring and Erica Leon have already signed on to contribute. The site will now share mommy health professionals’ personal experience and knowledge relevant to raising children in a positive nutrition/weight-neutral environment. This will be the go-to site advocating nutritional health achieved through self-care instead of dieting or weight loss.

 

I truly hope you share the website with your friends and family, and be sure to tell us what you think!

 

If you or a professional you know (OTR, SLP, RD, or MD) is interested in blogging about healthy habits in your field, please contact MomDishesItOut@gmail.com to be considered as a potential contributor. Moms in the health field or those who specialize in pediatrics are welcome to apply. 

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RAW vs Pasteurized Milk – Which one is right for your child?

This post is dedicated to one of my mom friends, Danielle. Thanks for making me curious. 

 

RAW versus Pasteurized Milk – Which one is right for your child?
By Laura Cipullo, RD, CDE, CEDRD and Mom

 

The dairy aisle has been expanding past the refrigerated section. Milk and milk alternatives have been showing up in special paper boxes with a shelf life longer than your cereal. How can this milk stay safe out of the refrigerator, and what other types of milk processing are out there?

Ever since milk has been delivered to our doorstep over 90 years ago, it underwent a process called pasteurization to ensure that there were minimal amounts of harmful bacteria in this nutritious drink. Pasteurization is a process that was discovered and developed by Louis Pasteur, a French chemist who realized that tiny organisms in our food could cause disease. Pasteur discovered that the concentration of these microorganisms could be lowered simply by heating their liquid hangout (like milk, beer and wine). Not only were these beverages safer to drink, but they also lasted longer in the icebox.

Milk can undergo a few different types of pasteurization:

Ultra-High Temperature Pasteurization (UHT)

Now we see packaged milk products, like single serve milk cartons, stored on the shelves at room temperature. These drinks are kept safe by ultra-high temperature pasteurization, which involves heating the liquid to 2800F to 3020F for one or two seconds. The liquid is then packaged in sterile, hermetically sealed container, meaning the milk has no exposure to new microorganisms from the outside air. This milk can stay safe to drink on the shelf for months without refrigeration. Now, some may think that this milk is less nutritious than other types of treated milk. The main nutritional difference between this milk and others is that the water-soluble Vitamins C and B are lost in the heating process, compared to regular pasteurization or raw milk. The Vitamin D content remains the same, most likely because this vitamin is fat-soluble and will not be affected by heat.

High Temperature, Short Time (HTST)

The more traditional type of pasteurization heats milk for 15 seconds at a minimum temperature of 1610F. Only about 99.9% of the bacteria are removed in this process, and the milk is not kept in aseptic packaging. The milk is then safe to consume for about 2-3 weeks. This is the process most milk undergoes in the United States. Again, the nutritional benefits are not completely shot by heating the milk in these processes. It is simply safer to consume.

Photo Credit: kthread via Compfight cc

Raw Milk

Some of my mom friends have voiced a concern over UHT and HTST milk products. Raw milk is never heat-treated. It has been gaining popularity in recent years as people are looking to minimize how much processing our dairy goes through before our tots consume it. Drinking raw milk has some benefits, but also poses some health risks. Even if your farmer’s cows are organically fed and/or grass-fed, the milk can still get contaminated going from the utter to your glass. There are many ways bacteria can get into your milk even if the farmer has a clean work environment and tests the milk frequently: bacteria can get in from the air, the cow’s hide, insects and even the farmers themselves.

Raw milk does have a higher concentration of enzymes than UHT or HTST milk, but research from the Center for Disease Control and Prevention shows that these enzymes are not necessarily beneficial to human health. Raw milk is also not fortified with Vitamin D and Vitamin A, important for bone and eye health respectively.

Moms, it’s your choice. Whichever milk you choose to feed your family, just make sure it’s safe – it’s all nutritious. While the UHT milk is convenient, shelf-stable and free of microorganisms, HTST pasteurized milk is safe to drink, while raw milk may be contaminated. For more information on raw milk and pasteurization, you can visit:

http://www.cdc.gov/foodsafety/rawmilk/raw-milk-questions-and-answers.html#past

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Mom Asks, MDIO Answers: Are your children hiding bites of food?

Are your children hiding bites of food?
By Laura Cipullo, RD, CDE, CEDRD, CDN and Mom of Two

 

A real mom asks:

MDIO recently received a question about how to handle a young child who hides her food. The mom explained that her daughter regularly showed her empty dinner plates. Her regular response would be: “What a great job!” Later, she would find her child’s food hidden somewhere. When this mom asked her daughter why she was hiding her food rather than eating it, the child responded: “I don’t know.” I’m sure many parents can relate to this in one way or another.

 

A real mom/RD answers:

There always seem to be so many challenges when feeding our little ones! Here are some suggestions to explore…and hopefully help to resolve your “missing” food dilemmas.

Photo Credit: 27147 via Compfight cc

1. Eat meals with your children or at least sit down at the table during their meal times. Not only will this prevent your children from having easy opportunities to get up to hide their food but it may also foster valuable conversations and enjoyable family time together. Your children may be acting out…or silently asking for attention…or just trying to gain approval for dessert!

 

2. Stop giving praise for finishing all of their dinner! Yup, that’s right! Praise your children for trying foods, sitting at the table, and sharing their day’s activities with you…but definitely not for cleaning their plates! Keep in mind that your kids will typically overeat or hide their food to garner praise for eating 100% of their meal…or sometimes just to follow the table rules you mistakenly may have set!

 

3. Start talking with your children about listening to their bodies’ cues for hunger and fullness. Teach them to notice how they feel at the beginning of a meal, the middle of a meal, and at the end of a meal. Then check in with them to see how they feel an hour after. This will help your children learn to use “self talk” and check in with their own bodies as they get older—and hopefully cultivate a lifetime of  internally regulating their food intake by way of mind and body clues. And please let your children know they do not need to eat everything on their plate!

 

4. Give your children a choice of two different dinners. The act of choosing helps to give your children feelings of pride and independence. For example, you might ask: “Do you want roast chicken with sweet potatoes and green beans tonight or would you prefer rice and beans with ham and green beans?”

Photo Credit: theloushe via Compfight cc

5. Cook with your children to help identify which foods they like while also teaching them some of the fundamentals of living. Learning how to cook, set the table, clear the table, and even clean up the kitchen help children to understand the basics of nutrition, the time spent, and the constant effort required to feed a family. Your children will be more likely to respect meal times and less likely to hide their food…and then start “grazing” later.

 

6. Play detective! Observe if your children are grazing…or eating more snack foods or just some specific foods…before or after the meal. (And don’t forget to check out whether instances of food hiding have occurred.)

 

7. Finally, don’t forget that heart-to-heart talks are always helpful. Sit down with your children and let them know you will not be angry…or yelling…at them! (But you must remember to keep that promise!) Then try to explore their feelings about and behaviors during the meal and, perhaps even more revelatory, other things that may be affecting their food consumption behaviors.

 

Have a question for Laura? Ask her by clicking here! 

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Q: Can I teach my child with attention difficulties to be a mindful eater?

A Westchester Mom asks the question:

I have children with attention difficulties and because of this, I feel that their ability to detect hunger and fullness cues are dulled. Can this be taught?

Moms, Laura and Elyse respond:

All children, whether they have attention difficulties or not, can benefit from a quiet, calm and soothing environment that’s free of distractions, but it’s just as important to time all meals and snacks too. Here are a few tricks of the trade that can help teach your child how to recognize internal satiation cues over time.

Set the mood. Give your child a 5-minute warning that their meal will be served. Take this time to turn off any screens that may be on, and maybe turn on a little light, relaxing music in the background. The atmosphere can be a critical element as you begin to create a calming environment.

Take control. Because a hyperactive child may be impulsive, I recommend keeping the food on the counter or stovetop to prevent impulsive behaviors during the meal. Once your child is ready to eat, you can then go ahead and plate their food. It’s okay if your child requests seconds, but it’s a good idea to ask what their stomach feels like before going ahead and serving more. In other words, ask what their hunger or fullness level is before dishing out a second portion.

Hungry vs. Full. One good way to determine whether your child truly wants a second portion is to have them create a unique scale that allows them to express their hunger or fullness. Keep in mind that even adults may have difficulty determining the difference between hungry and full based on biological factors. A deficiency or resistance to the hormone leptin, for example, can impede on the ability to determine fullness. More research is needed to identify whether this holds true for children too, and if so, what the exact trigger is [1].

Create your scale. Try designing a child-friendly chart that ranges from 0 to 10—0 meaning starving and 10 being extremely full.

Let your child think up their own descriptions for the numbers 0, 3, 5, 7, and 10, but begin by asking them to describe what 0 and 10, or starving and stuffed—the most extreme sensations—feel like first, as these are most obvious. What does “extreme hunger,” or a 0, feel like? Is it dizzy? Is it crying? Is it sleepy? Is it a meltdown? Does your belly hurt? Are you nauseous or queasy? Then ask them to identify the opposite extreme. This would be overfull or stuffed and equal to a 10 on the scale. Does this mean belly pain? Belly sticking out? Nauseous? Want mommy to rub belly? Pants may be uncomfortable around their tummy? Not interested in eating more food? Can’t sit at table any longer? Can’t eat your favorite food if offered?

Each of these descriptions will differ slightly from one child to the next, but ultimately, it will help to jump-start this identification process, allowing them to both feel and recognize internal satiation cues. If it’s difficult for your child to verbalize their feelings, try using faces (happy, sad, etc.), stickers or pictures of children who appear happy, sad, angry, etc. to allow them to relate to the emotion.

Once extreme feelings are identified, then narrow it down by establishing what it means to be neutral, or not hungry and not full. This would be a 5 on their scale.

If your child is at a 5, but claims to still be hungry, then it’s appropriate to serve enough food to get them to a 7 on the scale. At that point, you probably wouldn’t need to serve an entire portion. (Of course, the amount will differ for each child, and individual parents can estimate and then let their child determine the rest.)

If your child responds that they are at a 7, explain to them that their body received all of the nutrition it needs for now, and they can have something to eat at the next meal or snack when their body is hungry again. (Remember, this all depends on your child’s personal scale. This may be a 3 for them.)

If your child asks for food in between meals or snacks, explain that food is only necessary when they are truly hungry, which may be when they feel like a 3 or higher (again, this may vary). The point is to teach them the difference between hunger and fullness, and while they should trust that you’ll serve them more when they are truly hungry, the scale will also allow them to identify whether they need more or not on their own.

Example of a H/F scale

10 = Belly Pain

7 = Comfortable fullness

5 = Neutral, can eat a little more

3 = Stomach growling, stomach empty, need to eat

0 = Starving

Institute a reward system. You can also consider offering a reward for positive behavior, for example, when your child sits nicely at the dinner table. The reward should be age specific, and consistency is key. This reward should not be food. The reward is not for eating but for sitting at the table. Never reward for eating or use food as a reward.

Photo Credit: bogenfreund via Compfight cc

One way to facilitate a reward system is to utilize tangible measurements of time, such as an hourglass. This can be placed before your child so they can monitor their behavior too. Start small, and work up to greater accomplishments. For the first week, if your child sits at the kitchen table for more than 10 minutes, regardless of what they did or did not eat, they would get a reward. At week 2, if the child sits at the table for 12 minutes, regardless of what they eat or how much, they would get a reward. Helpful Hint: The sand timer from Lakeshore Learning Center offers different time ranges from one minute to ten minutes.

Of course, all children—not just those with ADD or ADHD—have limited attention spans when it comes to sitting at the table. These strategic tactics are simply inspired by behavioral techniques utilized for children with special needs, though the goal is a common one: to ensure that your children get the nutrition they need.

  1. Aronne, LJ, Bowman A. The Skinny: On Losing Weight Without Being Hungry-The Ultimate Guide to Weight Loss Success. New York, NY: Crown Publishing Group; 2009.
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Guest Blog: Elyse Falk

Hi, I’m Elyse Falk and I am a registered dietitian in Westchester, NY and a mom of 3 wonderful, energetic boys, ages 11, 8, and 4. I initially decided to become an RD because I love good food—you know, the kind that makes your body healthy and strong—and immediately knew I wanted to raise a family that would grow up appreciating good, wholesome food as much as I do.

Through my education as well as my professional and personal experiences, I have learned that both parents and their children must play active roles in cultivating a healthy relationship with food.
As a parent, I am responsible for determining the types of food that are in the home and preparing these ingredients in a way that my family will actually eat and enjoy. In order to do this, I am always planning a day ahead and thinking about how to serve meals that include at least 3 to 4 food groups. Looking at my childrens’ diets as a whole, I ask myself: Did they get their fruits and vegetables for the day? What about lean proteins and low-fat dairy?

But it’s not just about what they eat; I am also in charge of structuring their meals and snacks throughout the day, deciphering how they eat too. My ultimate parental role is to educate my children so that they understand the difference between when to eat foods that “do good things” for the body versus when to eat “sometimes foods,” otherwise defined as those products or ingredients that don’t offer much nutrition for the body.   
Something I’ve discovered is that “sometimes foods,” like cookies (my boys love chocolate chip cookies), don’t necessarily need their own place and time. Instead, I find that they should be neutralized in order to eliminate the notion of treats. If they ask for cookies, for example, I allow my boys to eat them with their dinner, a decision which neutralizes dessert so that it is not necessarily the highlight of their evening intake. When I first started combining dinner and dessert, I was fascinated that my son actually went back and forth between eating his veggie burger and cookie at the same time, finishing both without an issue. This also proves how insignificant dessert really is to children; all they’re really hoping for is a “sometimes food” at some point during their meal.

All parents, myself included, need to serve as a role model for healthy eating. One way I accomplish this is by sitting down for meals with my children and showing them how I enjoy consuming delicious, wholesome food. As for the kids, at the end of the day, they are the ones who are in charge of how much food to eat and whether they want to eat certain kinds or not. While I encourage them to try new foods, I won’t ever push them to the point where it becomes an issue. (I do expect them to say, “no thank you” and “please,” though. Manners are important too.)

Photo Credit: ….Tim via Compfight cc

As my boys get older, they seem to be developing more adventurous tendencies. If one tries a new food, the others seem to want a taste too. (This is incredibly funny to watch as an outsider.) As they’ve grown, I’ve also learned a thing or two about their eating habits. For instance, I don’t celebrate if one of them tries a new food, because as soon as they see my contentment, they’ll stop eating it (it has to do with control). I’ve also discovered that some days they can eat me under the table whereas other days they’re just not as hungry.

Being an RD and working with clients with disordered eating habits has made me particularly sensitive to the way my boys experience food at home. As a mother of 3, I know that food can be both necessary and fun, and yet I’m also aware that it can cause stress and concern at times too.
Laura, my friend and colleague for 10 years, has asked me to join her efforts on Mom Dishes It Out and to contribute my experiences and expertise to give her readers yet another perspective on finding joy and balance in moderate parenting and feeding. I am happy to be a part of this project and hope all the feeders and eaters out there know that it is a constant balancing act, but it is one that is worth every minute.

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Raising Children With Different Nutrition Needs

By Laura Cipullo, RD, CDE with Elyse Falk, MS, RD

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A Real Mom’s Question

How should a parent handle instances when one child has a HUGE sweet tooth, and is underweight but the other kids in the same family are a normal weight or overweight?  For example, at dessert time, all the kids want ice cream – maybe one child shouldn’t have a ton and the other really could use it.  How does a parent deal with this situation in a way that doesn’t create food issues?

Two Real Moms’ Answers

Focus on Equality

First and foremost, everyone should be treated equally at the dinner table. In order to prevent any type of discord between the kids, you’re far better off teaching them the importance of nutrition and their health in a more neutral setting.

Regardless of weight, children need to focus on eating balanced meals and snacks. Sweets, like cake, cookies, and candy, are what we like to call “sometimes foods,” because they are foods that are okay to eat some of the time.

The child with the huge sweet tooth has to learn to eat an array of flavors – not just those made mostly of sugar – otherwise they may develop nutrient deficiencies or simply close their mind to the idea of fruits, vegetables, lean meats, nuts, eggs and low-fat dairy. Even an underweight child should not make sweets his or her primary source of nourishment. Instead, teach them to focus on increasing the amount of nutrient-dense foods they consume throughout the day. Young children need to learn to eat the kind of food that’s necessary for their bodies, and observe healthy role models who guide them, so that they can grow into confident eaters.

Reassess

Did your family’s pediatrician recommend that your child gain weight, or are you assuming this? Do your children’s height and weight fall into in the same percentiles on the growth chart? If so, it is probably safe to assume that both of your children are at appropriate weights. In general, the focus should not necessarily be on gaining weight. Instead, it should be on eating enough nutritious food on a daily basis. Consider seeking counseling with a registered dietitian.

If your child’s weight is truly beneath their height on the growth curve, your child has not grown in a year, or if a physician prescribed weight gain, then you’ll need to focus on increasing the quantity of food your child is consuming while simultaneously looking for ways to add nutrient-dense foods to their intake (this refers to a small serving of food that is high in calories). As Mommy Faulk reminds, children have smaller stomachs than adults and often can’t consume large amounts of food at a time. Because of this, they may need to eat smaller, nutrient-dense meals more often.

You may also want to ask yourself: Is my child a picky eater? Don’t forget that, just because school sets aside time for lunch doesn’t mean your child is eating. Perhaps something happened at school that is causing them not to eat, or maybe they don’t have enough time to eat. This may be the problem, especially if your child has lost a significant amount of weight in the past 2 months (>/= 2%) and could possibly put them at risk of developing an eating disorder. In other words, in order to remedy the situation, it’s essential to first determine why your child is not meeting their nutrition needs.

Quick Tips to Increase Intake Without Increasing Quantity

  • Add 1-2 tbsp of wheat germ to yogurt, meatloaf, cereal, muffins, etc.
  • Add an extra slice of cheese to their sandwich.
    • Add granola to low fat yogurt or allow them to eat it plain.
    • Put peanut butter on their muffin.
    • Make smoothies with protein powder and lots of berries.
    • Add a morning snack of raisins or nuts at around 10 a.m.
    • Provide a snack of crackers and a spread like hummus before bed.
    • Encourage healthy fats such as avocado, olives, olive oil, nuts, and nut butters.
    • Have all-natural nutrition bars and packaged low-fat milk available on the go.
    • Let them have a mini-meal when they get home from school, like a sandwich, grapes, low-fat cheese, hearty soup, homemade English muffin pizza, etc.
    • Add olive oil to whole-grain pasta and veggies; let child dip whole-grain bread into olive oil with their meal.

Behaviors to Implement

  • Talk to the school to help your child to remember to eat.
  • Help your child relax before meals and decrease anxiety to prevent emotional fullness.
  • Encourage your child to help choose the menu.
  • Do not discuss food issues and/or weight at the table.
  • Focus on your child’s behaviors around food and commend them for trying new foods or practicing self-care.
  • Make meals an enjoyable time so they are not rushing to finish and leave the table.
  • If the pediatrician is concerned, have them talk to the child with a parent in the room and explain why they need to get more nutrition.