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!”

Lavender Cookies

By Laura Cipullo, RD, CDE, Mom and Laura Cipullo Whole Nutrition Services Team


As summer comes to a close, that doesn’t mean extra family time has to come to an end! Last week, my boys and I made these fun and tasty lavender shortbread cookies! A great way to get us all in the kitchen and to learn about and try a new food.  An added bonus, your kitchen will smell wonderful!

We used the recipe from Joy The Baker, here.


1 tbsp dried lavender blossoms

1/2 cup + 1 tbsp raw or granulated sugar

1 cup (2 sticks) unsalted butter, at room temperature

2 1/2 cups all-purpose flour

1/4 tsp salt

1 egg, beaten (for egg wash)

extra sugar for sprinkling on top



1. In a medium bowl, whisk flour and salt together. Set aside.

2. In a small spice grinder or mortar and pestle, grind 1 tbsp lavender and 1 tbsp sugar.

3. In another bowl, that can be used with electric mixer with paddle attachment, add butter, ground lavender mixture, and remaining 1/2 cup sugar.  Cream ingredients on medium speed until slightly more pale and fluffy, about 5 minutes.  It’s okay if there are still some sugar bits at this point.  Add the flour and mix on low speed until the dough comes together.  The dough will have a crumbly texture, but will come together as you continue mixing.

4. Dump dough mixture out onto a clean surface and form into a ball with your hands.  Wrap in plastic wrap and refrigerate for at least 30 minutes.

5. Line cookies sheets with parchment paper and set aside.

6. Divide refrigerated dough into quarters. On a lightly floured surface, roll dough out to 1/4 inch thickness.  Use a 1 1/2-inch round cookie cutter to cut cookies, or a pizza cutter to slice into squares.  Use a fork to prick the cookies.

7. Brush the cookies very lightly with the egg wash and sprinkle with sugar.  Make sure your oven is preheated to 350 degrees F and refrigerate cookies while oven preheats.

8. Place racks in the center and upper third of the oven.  When oven is preheated, bake cookies for 8-11 minutes, until just browned on the edges. Remove from oven and allow to cool on cookie sheet for about 10 minutes then move to a wire rack to cool completely.

9. Enjoy!

Petitioning FED UP Campaign

By Laura Cipullo, Mom, RD, CDE and Laura Cipullo Whole Nutrition Services Team

Screen Shot 2015-09-15 at 2.45.20 PM

I received this email last week, that sparked a conversation between me and my colleagues and ultimately a petitioning a new FED UP campaign that I want to share with you.

“Hi Laura , 
Hope you are well! I’m reaching out on behalf of FED UP the film that explores the truth about the food industry in an effort to get people eating healthier. Executive Produced by Katie Couric and Laurie David, the film has been a resource and tool for parents, teachers, and student to learn the truth about real food. 
I know you are very busy but I’m reaching out to you today, because I thought you and the Eating and Living Moderately community might be interested in joining our mission to bring Food Education to Schools. We’re 10 days into our 30 day campaign to raise the funds to be able to provide a Fed Up Education Kit to every school in America, at no cost to schools and teachers this fall. 
It’s been shown that once children learn the truth about the food they’re eating, where it comes from, and how it affects their bodies, they’re likely to make better food choices. But kids and teachers need the facts first! Did you know there are over 56 names for sugar? And over 80% of products in the grocery store have added sugar! 
Our campaign is working to give teachers and schools the resources to empower our students.  Check out the Fed Up Campaign here and social press kit with social media graphics and language. 
Please let me know if you have any questions or need any additional information. 
Thanks so much for your time. Please let me know if you have any questions.”

I immediately forwarded the email to some of my colleagues, with this message:

“I am sharing what was delivered to my email box. I think this is really a shame as this movie categorizes foods as good and bad and has children go in sugar free diets. The kids lose weight and end up gaining it back. So sad!”

My feelings and concern were widely shared and Jessica Kilbride, LMSW soon wrote back with this message:

“I drew up a petition, and would be happy to edit it in any way that anyone sees fit. I’m not sure how much of a difference these petitions make, but hopefully it’ll do something. There are enough unhealthy attitudes about food and body in the entertainment world. It’s not necessary to bring this black-and-white thinking, however well-intentioned, into the classroom and I know I wouldn’t want my (hypothetical) children learning about nutrition through this approach. “

Share this post among your friends and peers, to prevent our children from learning from this program that labels foods as “good or bad” and sets the stage for eating disorders and low self-esteem.

Keep Calm and Slow-Cooker On

By Christie Caggiani, RDN, LDN, CEDRD

Photo Courtesy of Cooking Light
Photo Courtesy of Cooking Light

And we’re off! The start of the school year has descended upon us in full force. Busy school days, and just-as-busy afterschool activities, practices, rehearsals (not to mention homework!), can quickly put even the most calm and organized mom in a bit of a time-crunch tizzy.   And though as I mom I aspire to be both calm and organized, keeping up with my kids’ lives, trying to manage my professional one and juggling normal day to day stuff quickly interfere with the ideal.   I usually employ the philosophy of quick-to-assemble meals that can make it to the table in 20 minutes. Yet there are plenty of days that I really want to walk into my house and have food magically appear on the table.   In fact, there are vivid and wonderful childhood memories I recall, coming home to the amazing smells of dinner. Mom had it covered and all was well with the world.

So the invention of the slow-cooker is nothing short of genius, bringing me back to the reality that my home really can smell nourishing and food really can be table-ready when we all roll in the door. And it’s not even a new concept, though some of the digital features on them are quite 20th century. How easy it is to forget the small kitchen appliance tucked away in my top cabinet. Out of sight, out of mind I suppose. I’ve recently resolved to more regularly reacquaint with this 6-quart beauty, and though you may associate it with only a few dishes, the possibilities really are quite vast.

And while this has obviously now saved dinner, one of my favorite slow-cooker benefits is the meals that follow. Lunch for your child’s thermos the next day, a meal you can re-purpose for tomorrow’s dinner or extra servings that can be divided and frozen for a future time crunch.   Not to mention that you can confidently answer the kids’ eternal question, posed the second they see you after school: “What’s for dinner?

One of our latest favorites is slow-cooker lasagna, and while I’ll include a recipe below, don’t be afraid to play with it. Throw in some layers of diced veggies, swap out lasagna noodles with spaghetti or macaroni, mix in some fresh herbs or throw in all the little bits of cheese you have hanging out in your fridge drawer. Something magical happens when you let all these individual ingredients slowly work together over a string of calm, uninterrupted hours. They come together and by dinner, these solo players have created an orchestra of nourishment. In fact, slow cooker meals really allow you to play in your kitchen in a different, less structured way. It’s such a fun way for your children to cook with you, and see how being in the kitchen doesn’t need to be intimidating in the least.


A couple of pointers for you to consider:

  1. Read reviews online to compare features, sizes and find the best prices.
  2. If you’d like to brown or sauté before switching to slow-cooker mode, seek out versions that can accommodate.
  3. Make sure it has a “warm” feature, which the cooker will automatically switch to once the programmed cooking time has ended. This ensures you won’t come home to an over-cooked meal, if you’ve had an extra long day.
  4. Include enough liquid to prevent drying or burning.
  5. Look for a cookbook and/or search for recipes online specifically designed for slow-cookers.
  6. Consider “building” the meal the night before. Prep all the ingredients in the crock, put a lid on it, then store in your fridge until you’re ready to turn that baby on and leave the house.
  7. Make certain the area around your slow cooker is free from “stuff” – nowhere that your pet can disturb and knock to the floor, and away from stray papers or plastic that may not do well around heat.

Now sit down, taste every steamy bite and relish the fact that your clean up will be minimal, you’ve saved electricity, and have warmed the hearts, souls and tummies of your whole family!


Slow Cooker Lasagna

1 pound uncooked whole grain lasagna noodles

1.5 pounds ground beef or pork

1 onion, chopped

3 garlic cloves, minced

2 tsp Italian seasoning

1 ½ tsp salt

1 24-oz jar spaghetti sauce

8 oz tomato sauce

6 oz tomato pasta

3 eggs

1 15-oz container ricotta cheese

6 cups fresh spinach

2 zucchini, shredded or sliced

1 cup parmesan cheese

2 cups shredded mozzarella, divided

3 Tbsp water


In a large skillet over medium heat cook the ground beef, onion, and garlic until brown. Add the spaghetti sauce, tomato sauce, tomato paste, salt, and Italian seasoning and stir until well incorporated. Cook until heated through.

In a large bowl mix together the ricotta cheese, egg, grated Parmesan cheese, and 1 cup shredded mozzarella cheese.

Spray the crock with nonstick spray. Spoon a layer of the meat mixture onto the bottom of the slow cooker. Add a layer of the uncooked lasagna noodles. Break to fit noodles into slow cooker. Top noodles with a portion of the cheese mixture. Next layer 2 cups spinach and 1/3 of the zucchini. Repeat the layering of sauce, noodles, cheese and veggies until all the ingredients are used. Top with remaining 1 cup of mozzarella. Drizzle water around the edges of the crock.

Cover, and cook on LOW setting for 5 to 6 hours.

Let sit for 30 minutes or more and then slice and serve.

The Power Struggle: Kickin' and Screamin' About Food

By Mommy Laura Cipullo RD, CDE, CEDRD

Now it is always a RD’s recommendation to never have a power struggle around food. But what happens when your kid is the one who is running the show? I have seen this with clients, where the kid becomes so picky with the food, the parent obliges. A few weeks ago, I was thinking to myself, was this happening in my home with my youngest son.

School was out. We moved homes on the last day of school and literally left one week later for South Carolina. Billy just seemed off. He had heat stroke one day and as a result hadn’t eaten much or well for a few days. Then when we went on a Pirate Ship tourist trap kind of cruise and the employee commented on his height. Now this is something I am sensitive about. I do wonder if his shorter stature is just him or is it because he is a picky pescatarian. He eats one fish and only some of the time. With all of the emotional change he was definitely being pickier. I got to worrying.

Billy wasn’t even willing to try any foods. I made him a veggie burger with cheese on both sides while I served Bobby his chicken. This was the Bell and Evans Chicken Tenders. Meanwhile at the restaurants, Bobby and I share steak and other normal foods. I thought a veggie burger was a very nice compromise for Billy. Of course he did not agree.

The power struggle began. But I really didn’t want to give up. I hate that it had to come to this but I was legitimately worried about his health. I was not asking him to eat the veggie burger; rather I was asking him to try it. The fact that he would not try it, really got to me and I decided I was not giving in. I was ready to sit with him until he tried the veggie burger.

At first this was a game for him, until he realized I was serious and 45 minutes later still sitting with him. He would leave the table and I would bring him back. The night before he had refused his fish sticks so I was without options. Soon Billy was crying to me. I explained I was concerned and as a parent I would irresponsible to not feed him adequately. Plus I was really worried for his health emotional and physically without proper protein. And that is when he said it!

He said, “Mommy, I will eat chicken.” He whispered it. I said, “Really, you rather eat chicken than a veggie burger?” He was on board with eating Billy’s chicken. So I made him a chicken tender and he ate it. It was a small tender but he was cool with it. And guess what, her ordered chicken tenders the next night at the restaurant. And on Saturday night he ate chicken parmesan at a very fancy restaurant.

Just last week, I retuned from the South. My sister was watching my boys and gave all of the children chicken nuggets. Guess who ate them? Yeah, my Billy. My husband who had not been privy to the power struggle form the week prior told me Billy ate the nuggets without hesitation but later told my hubby that this chicken was not good like ours and was different in texture. He didn’t prefer these. But he did eat them.

Now call me crazy, but Billy grew. This could be coincidental or potentially the result of his new diet. I am grateful for both!!! The growth whatever the reason is timely, because Billy now thinks eating protein means growing tall. It is no longer mommy and daddy just saying it.

I have no idea if he will continue with the chicken. I have no idea if the chicken initiated the growth spurt. I just know that the power struggle was necessary in order to get my very strong willed child to eat something with all 8 essential amino acids. So while I hate that it had to happen, the end result seems to be okay.

I guess I won’t know until he is older and comes home to tell me that I ruined his relationship with food per his therapist. This is a joke of course, but at the same time, my worst nightmare ever. I hope my sharing of this situation can help you to set boundaries around feeding and eating with your own child. I hope you learn from my mistakes and benefit from our successes. Raising kids to have positive relationships with eating and neutral relationships with food is super hard but super necessary for our future generations.

Please let me know if you find this helpful and if you do, please share with your friends. I work with many clients who suffer from eating disorders and this is the last thing you would ever want for your child. Please spread Positive Nutrition and #AllFOODFITS!

Finally Free from Fruit Fears?

Photo Credit: woodleywonderworks via Compfight cc
Photo Credit: woodleywonderworks via Compfight cc

By Christie Caggiani, RDN, LDN, CEDRD

So you may recall my disclosure in a previous blog, sharing that my son is anything

but a fruit lover. He politely refuses whenever offered any – whether it’s the

sweetest, most amazing strawberry, or the crunchiest red apple. When he has tried

the occasional bite, his eyes water, he gags, and just can’t move beyond it. He’s

made it into his teens allowing only raisins, applesauce and an occasional juice into

his otherwise varied nutritional palate. While he enjoyed fruit as an infant and

toddler, something switched when he became a more independent preschooler, and

while I accepted that there must be a lesson of humor and irony for me as his

nutritionist-mom, I inwardly believed that he would just shift out of it as he became

older and around other kids who ate fruit freely.

While I’ve held onto that hope, I’ve become a little more concerned that the mood

may never just strike him out of the blue. I doubt he’ll wake one morning saying,

“Cool – today’s the day I’m super excited to try blueberries”, unless I give him a little

more assistance. And that help must somehow go beyond “just try a little bite”. A

wise friend and extremely gift occupational therapist, Wendy Chen-Sams, MS, OTR,

NDT, actually confirmed my suspicions. She said that the likelihood for young adults

to expand their palates greatly diminishes once these teens have left their childhood

home, particularly when there are strong aversions to flavor and/or texture, as is

my son’s case. Fortunately for him (and me!), he’s become more curious and

actually would like to explore and expand. He’s motivated to grow to his height

potential, and assist his overall health. Cool – the critical first step of motivation is


Wendy recommended that we not only move slowly, but also focus on only one

sensory area at a time. Since he seems to have some taste and texture aversions, she

suggested we begin first with introducing a new, mild flavor. Of particular interest

to me was the fact that colder fruits would be much less likely to trigger his gag

reflux, and will slightly numb the sensors so it’s less overwhelming — homemade

popsicles are going to be our new friends!

Our first step will be to combine familiar flavors – banana (which he loves in

pancakes & bread) and orange juice – with a new one, pear. Because we aren’t

exploring texture yet, we will be blending them together until smooth, then pouring

into popsicle molds. Once they’re ready to go, he will explore the taste receptors on

his tongue, particularly on the tip and sides. The receptors at the back of the tongue

are more sensitive, so we’ll gradually make it to those.

Once he’s tolerating (hopefully enjoying, too!), we will introduce some ever-so-

slightly larger pieces of pear within the pops, and graduate to even more texture.

As his acceptance of taste and texture improve, we’ll gradually introduce the same

pear flavor at refrigerator temp. The ultimate goal is for him to eat a pear or new

fruit without any processing. As important as it is for kids to repeatedly try new

and different foods as they begin to acquire a taste and tolerance, it’s also crucial

that we don’t try the new food every single day. A few times a week is just fine, says


So this is part of our summer adventure, and you can be sure that I will keep you

posted as it unfolds!


Of course there are a plethora of different sensory food aversions, and I am aware

that my son’s are quite mild. If you have a child struggling in a manner that is

interfering with his development or quality of life, it is crucial that you seek some

additional assistance, first checking with your pediatrician who may then refer you

to an occupational therapist, speech pathologist and/or registered dietitian who

specialize in this arena.


Two suggested reads:

Meals Without Tears: How to get Your Child to Eat Healthily and Happily,

by Dr.Rana Conway

Just Two More Bites! Helping Picky Eaters Say Yes to Food,

by Linda Piette

Confessions of a Former Control Freak


By Dina Cohen, MS RDN CEDRD

One of the best cures for perfectionism has got to be having twins. One baby definitely changes the dynamics of your life, but when there are two, the odds of things going as planned are even more drastically reduced. If one baby manages to stay clean, the other one will surely spit up all over her carefully matched outfit – and yours. If one accommodates your busy schedule, the other refuses to nap. If one happily consumes the meal you worked hard to prepare, the other may turn up her nose at it. Raising twins effectively erases the last vestiges of any illusion of control.

While I was expecting my babies, I read Bringing Up Bébé by Pamela Druckerman, an American author now living in France, and I was enthralled by her description of the way French kids eat. Apparently, they enjoy a sophisticated, varied menu, and picky eating is seemingly nonexistent. Wow! Imagine having kids like that! I knew it would take more work to ensure that my babies tried a wide range of foods from a young age, but I wanted my children to have a healthy, positive relationship with food, and naturally, I sought to avoid the power struggles that can result from dealing with picky eaters. Excited by what I’d read, I looked forward to starting my twins, Adele and Rebecca, on their first solid foods.

The first few weeks were a lot of fun. They are seven months old now and I still love watching the funny faces they make when they taste their first spoonful of a new food. Because I spend so much of my time working to help kids (and adults!) try new healthy foods, it’s a pleasure to be able to serve items like salmon, tofu, beans, and avocado to eager customers who don’t know yet that some people consider these foods yucky. But I’m learning that the only predictable part of this process is the work I put in. After I’ve cooked, mixed, and pureed the day’s treats and settled the babies into their high chairs, all I can do is hope. They are generally easy to please, but sometimes they’ll eat just one spoonful of a new food and turn down the rest. (Quinoa, for example, was not a success…but we’ll try again!) Some days, one or both will refuse a previously enjoyed food, and there’s nothing I can do about it. Their appetites will vary from day to day and meal to meal, and I never know exactly how things will turn out. Adele is clearly the more enthusiastic eater and seems braver when it comes to new textures and flavors, but a couple of nights ago, after tasting turkey for the first time, she went on strike. Rebecca, who is usually much more hesitant with food, happily finished her sister’s portion. Feeding my babies it teaching me to let go of my expectations and to respect each baby as her own little person with her own unique preferences.

Much of my work with pediatric clients is based on Ellyn Satter’s philosophy of division of responsibility in feeding children. I explain to parents that they are in charge of the timing and content of meals and snacks, but they are not responsible for how much their children eat or whether they choose to eat at all. They also do not have control over how their children’s bodies turn out. Adele and Rebecca provide me with my own miniature twin study right here at home. Adele is fascinated by watching her parents eat, and she’s the one making eager little noises at mealtime. When Adele is particularly hungry, she may get two spoonfuls for every one spoonful Rebecca gets. And guess who the bigger baby is? Surprise…it isn’t Adele!

I’ve come to accept that as with so many things in life, my children’s eating is going to be unpredictable, and that my efforts and their outcome are often unrelated. I must admit that while the babies enjoy my homemade yogurt, their favorite food seems to be jarred fruit. They’ll eat their broccoli, but they clearly would rather have applesauce. (My dietitian brain knows it’s their innate preference for sugar, but I have a feeling they know they’re American!) I’m going to keep doing what I can to ensure that the girls get the best possible start, but I realize that that’s all I can do – set the stage. My babies will eat the way they want to eat and grow the way they’re destined to grow. And while they’re busy experiencing new tastes and flavors, their mom is savoring the sweetness of stepping back and letting go.

 Dina Cohen, MS, RDN, CEDRD provides nutritional counseling for clients of all ages and specializes in the treatment of eating disorders. She is dedicated to helping kids and their families develop lifelong healthy habits and a positive relationship with food. Her private practice, Eatwellsoon, is located Lakewood, NJ, where she lives with her husband and twin daughters.

Summer Fun Positive Food Activities: Make Your Own Muesli

Summer Fun Positive Food Activities: Make Your Own Muesli

By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Team

Now that the summer months are here, as a mom you’re probably lining up activities to keep your kids busy. Here’s a fun, creative, way to get your kids involved in making a nutritious breakfast or snack balanced with all three macronutrients – carbs, proteins, and fats. A trip to your grocery store, choosing their favorite ingredients, and mixing it may become a weekly pastime to cherish the entire year! Making your own muesli is affordable, easy, packable for day trip snacks, and flexible with the ingredients so perfect for picky kids and promoting the health.

Main Stream Breakfast Cereals

Many traditional breakfast cereals marketed at your children are made with refined grains, hidden sugars (like rice syrup, corn syrup, maltose and tapioca starch), and other “food additives.” Take a look at the “ready-to-eat”1 boxed cereal you have at home. Look at the Ingredients list, not the Nutrition Facts). Ingredients are listed in descending order, so if you see sugar listed as the first, second or third ingredient, just realize your cereal contains more sugar than any ingredients listed after it. This is cool with us, just use this as information. Know that this cereal is likely a low nutrient dense food (aka “Sometimes Food”) and is best eaten as a side to a sandwich at lunch or with a more filling food.

Also look to see what and how many ingredients there are. Many of the ingredients you don’t recognize, known as “food additives”, are meant to enhance the product’s texture, taste, appearance, nutritional quality or increase its shelf life.2 While fortifying cereal with vitamins and minerals improve the nutritional quality, other food additives like flavor enhancers (ex. artificial sweeteners) and preservatives (ex. sodium) generally do not. Most children’s cereals with refined grains are enriched with the vitamins and minerals lost during the refinement process.

The American Dietetic Association released a study in 2008 on the nutritional quality of children’s breakfast cereal showing that they are significantly higher energy, sodium, carbohydrate, and sugar, and significantly lower in fiber and protein than “non children’s cereal”.1

So consider buying cereal products that are for you, rather than kids! They are just as yummy but more nutrient dense. Most importantly, kids are incredibly active during the summer months, and need an energizing breakfast, that will fuel their days in the sun and keep their body clocks ticking.

Did you know?

Stronger cognitive benefits in breakfasts of oatmeal than for “ready-to-eat” breakfast cereals1.

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The “Recipe”

There really isn’t a recipe, which makes this idea so fun! You and your kids get to pick the ingredients. Go to your grocery store (preferably one with a “­­­­bulk department”, like at Whole Foods) and let your kids fill a bag with a cereal base of oats, granola, etc. Then, let your kids to find the rest of the ingredients! The set-up of most bulk food sections much resembles a candy store, so your kids will love it.

Here are some ideas:

  •  Nuts/Seeds: Walnuts, pecans, almonds, pumpkin seeds
  • Grains: Millet, Oats, Cooked Wheat-berries
  • Dried fruit: raisins, cherries, dates, cranberries, shredded coconut (no added oils or sugar)
  • Optional: dark chocolate
  • Cinnamon: add cinnamon 1 tsp to 1 cup muesli.

Let your kids be creative with this recipe, even let each kid make their own! As long as the base of oats/granola makes up most of the cereal, the added ingredients should be entirely up to them (with your direction, of course). It is important that kids have a healthy relationship with food. Show them how excited you are to pick out nutritious ingredients for your own muesli, and they will get excited with you! Happy Eating.

Breakfast and Picky Eaters

Breakfast remains to be one of the most important meals of the day. If you are dealing with a picky eater who only wants to eat, say, Frosted Flakes for breakfast, it is okay. Most important is they eat something before they walk out the door. This is the same for Mom and Dad. While it is important to try new things with your kids, force-feeding doesn’t work. Instead practice exposure therapy, let them make their muesli with the main stream cereal if that helps them expand their nutrition repertoire.

  1. Schwartz, M. B., Vartanian, L. R., Wharton, C. M., & Brownell, K. D. (2008). Examining the nutritional quality of breakfast cereals marketed to children. Journal of the American Dietetic Association, 108(4), 702-705.
  2. “Global Food Additives Industry.” PR NewswireMar 19 2013. Web. 31 May 2015 .
  3. Bulk Foods Aisle in Grocery Store. N.d. “Photo Courtesy”, n.p.
  4. “Harvard University; Dietary Intake of Whole and Refined Grain Breakfast Cereals is Linked to Lower BMI in Men.” Lab Law Weekly (2006): 88. Web. 1 June 2015.


And He Eats!

And He Eats!
By Laura Cipullo, RD, CDE, CEDRD and Mom

Photo Credit: sean dreilinger via Compfight cc
Photo Credit: sean dreilinger via Compfight cc

Six years later, Billy finally eats. As many of you know, my two boys challenge my feeding and eating expertise on a daily basis. I think from all the Mommy RD stories here on Mom Dishes It Out, you now know that RDs have their fair share of food and nutrition conundrums. But like you, we need to separate our emotional-selves and work with our child. This is probably the hardest part. Being an objective feeder is quite the challenge. Don’t despair, your kids may surprise you..


I constantly have to remind myself to lighten up around the food and sometimes set more food boundaries. Just the other night, I bought chicken apple sausage and potato rolls for my oldest son. Bobby loves chicken apple sausage. However, it seems he only likes the sausage from Brooklyn. Anyway, we tried two new brands just yesterday. Bobby was trying it as a side to his dinner of rotisserie chicken with mashed potatoes and spinach. Billy excitedly comes into the kitchen declaring he will have a hot dog bun with peanut butter, two cheeses and a yogurt with a side of strawberries.


Here is conundrum number one. Do I allow him to dictate his meal? Conundrum two is whether he should try the chicken sausage. Because of my work with food phobias and eating disorders, I never want to force the boys to eat food and prefer exposure therapy. I let Billy know, he must first try chicken sausage on the hot dog roll. Of course, he verbally refuses. I have yet to understand if this is an animal thing, a chewing thing, a control thing or perhaps just a taste preference. I feel my blood begin to boil.


It is so hard to be objective. I proceed to make the sausage and set it on Billy’s plate. He is of course performing a song and dance. I also make Billy his requested dinner. I serve him both the sausage in a bun and his dinner preferences on the same plate.


Amazingly, he tries the sausage with one small bite. Not shockingly, he doesn’t like it. He eats his dinner. He doesn’t complain nor does he remove it from his plate. These are signs of his progress.


So, in the end we both faired well. I still feel defeated because he only took a small bite and he didn’t like it. But then I think back to March. The boys and I were eating dinner together. It was a simple dinner of tortellini. Bobby and I were eating it. I made Billy something else. All of the sudden, Billy says I want tortellini. I almost fell off my chair. Really??

Photo Credit: quinn.anya via Compfight cc
Photo Credit: quinn.anya via Compfight cc

Well, he did want it. He tried it and said it was dry. He wanted to try it with marinara sauce. He loved it. He basically had marinara soup with tortellini. Wow, that made my night and my month for that matter. The point is, after seeing us eat tortellini a million times, he tried it and liked it. Just like he has done with most fruit, breads and salsas. He typically tries food now without an issue. As long as it is not of animal origin. Well, the majority of the time.


In the end, Billy eats tortellini. We can go for Mexican and Italian food as a family and Billy can order off the adult menu. What a relief!! It has taken him six years to find a pasta he enjoys. I can’t wait to see what he likes over the next 6 years. Thank you Billy for teaching me patience is key while a little push is necessary, too.


Moms and dads, keep up your efforts to expose the kids to all foods and encourage trying foods. The act of trying is the most important thing. I know six years seems like a long time, and it is. But each child has his/her own process. Find what works for you and your child. Share with us your trials and tribulations. We can all learn and support each other. If you find yourself having a hard time keeping your feelings out of the kitchen, consult a registered dietitian or even a speech and language pathologist.


Looking for more tips? Check out our 7 Steps to Progress Your Picky Eater.

Yes, Yes, Panera Bread Co!

By Laura Cipullo, RD, CDE, CEDRD and Mom

unnamedJust two weeks ago I was invited to a very special dinner with head chef, Dan Kish, and nutritionist, Katie Bengston of Panera Bread Co. here in NYC. On this evening Dan and Katie shared Panera’s big update on their next “clean” journey milestone. It was the No No List. And I was impressed! I am placing my stamp of approval on Panera Bread Co. as a place moms can take their kids for lunch now and especially after 2016. Panera is removing artificial ingredients including the likes of sucralose and words you can even pronounce. Now I am not sure why they were in there in the first place, but I am ecstatic they are vowing to deliver wholesome and real food.

When visiting the burbs, I find it hard to find food to grab on the go for the kids and me. There is a Panera near my parent’s home that I sometimes frequent. I already loved the kid’s grill cheese with organic milk and a Stonyfield Farms yogurt squeezer. Now I can go there feeling confident that the kids and I are getting real food. My new favorites from the evening with the Panera Bread team are their flatbreads and their Mediterranean Chicken and Quinoa Salad! Dan made us a delicious flatbread with tomato, and mozzarella. We all sat down at a big beautiful table and dined on their new delicious sprouted grain rolls, the Strawberry and Chicken Poppyseed Salad and the Power Kale Caesar Salad with Chicken. It was such as great evening, tasting the food and learning about Panera’s efforts to provide healthy and wholesome foods to all of us. I was so happy to learn that fresh dough is brought to each Panera Bread Co. from their dough centers. The trucks carrying dough from their 22 main facilities are also bringing in fresh greens, herbs, and even berries on a daily basis. Kudos to Dan Kish and his team. I hope other food establishments follow your lead. Thank you for thinking of our children and their health!

Here is the Panera Bread Co. No No List. It reads “We are committed to removing artificial preservatives, sweeteners, colors and flavors
from the food in our bakery-cafes by the end of 2016. That list includes, but is not limited to:”