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!”

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.

What To Do When a Good Eater Becomes a Refuser

By Danielle Viola, RD, CSP

Danielle Viola Pic Blog-1

We’ve all been there. Just when we think we have our children figured out or on a good schedule, they change it up on us! This applies to so many things in our kiddos lives, from sleep to behavior and beyond, but a big area this can impact is eating. Even the best eaters can go astray at times.

As a mom and dietitian, I’ve been fortunate that my first son has been a pretty good eater. Some of that is due to work I’ve put in with him, but a lot of it has to do with the fact that he was open to trying lots of new foods before he hit about 18 months. As long as he was accepting, we kept throwing new flavors and textures his way. For his second birthday he requested Salmon with a Puttanesca sauce (olives, capers and tomatoes for those who are unfamiliar), spinach and roasted potatoes.

You can imagine my dismay when my child who previously ate all things decided that he wanted more control over what he ate and all but gave up on trying new foods and even started to shun some foods that he had previously enjoyed, like sweet potatoes.

For anyone out there struggling with this or even just dealing with a child who is less willing to try new things, the good news is that this is normal and the solution is relatively simple. It just may take some time to actually work. It’s frustrating in the short term when all you want is for your child to be eating well-rounded meals, but it’s more important to look at the big picture and help your child to maintain a healthy relationship with food.


Here are my top 5 tips for dealing with a good eater gone astray:

  1. Model good eating behavior. If they see you eating it, it will just be normal. You can’t expect your child to eat peas if you won’t touch them, how fair is that? I find that the older my son gets, the more likely he is to try foods from my plate when the pressure is off and he is the one doing the asking. He wouldn’t get that opportunity if I weren’t striving to eat a variety of foods.
  2. Eat dinner as a family. Eating together is a key way to model eating behaviors and to talk about food. Family dinners end up becoming so much more than just a time to eat and with everyone eating together, some of the pressure is removed from a child who would otherwise be eating under the watchful eye of his or her parents. The more you chat together at the table, the more relaxed the atmosphere is. That inviting atmosphere helps kids to feel more comfortable to experiment with their eating. Plus, who wants to eat alone?
  3. Talk about food in a positive way. Studies show that children are more likely to try and eat new foods when caregivers talk about the benefits of foods instead of the negative consequences of “bad” foods. Think talking up the benefits of broccoli over the harm in eating cookies all day. Choose something that motivates your child. Our oldest was desperate to ride a roller coaster at a local amusement park. We talked about the types of foods that would help him to grow big and tall in order to do that and guess what he started asking for more of? It totally works!
  4. The food choices that children make will only be as good as the foods that are offered to them. Enough said.
  5. Don’t force your child to eat. Kids will eat when they are hungry. As a parent, it is your job to provide a variety of foods to your child. Your child should be deciding which of those foods he or she will eat and how much. Battles over finishing food at the table only result in frustration on both ends and can ultimately disrupt your child’s ability to sense when he or she is full. Trust that ultimately, your child’s body knows what it needs and in turn, your child will become more adventurous as he or she begins to trust that you won’t be forcing food at mealtimes.


Disclaimer: These suggestions are for children who are otherwise growing and developing at a rate deemed appropriate by your child’s physician. If you are struggling with eating habits in a child who is having growth failure, it is important to seek out individualized advice from a professional, such as pediatric dietitian.


How Your Dinner Plate Can Affect Your Diet

By Laura Cipullo, RD, CDE and Mom


Did you know that your dinner plates can actually affect the amount of food you and your children consume?

As a mom and dietitian, I understand the need for parents to feed their kids well while fostering a positive relationship with food.

This relationship is more complicated than the nutritional value of what you serve, however; in fact, it actually begins with your servingware.

If you haven’t thought about it before, then consider it now. Beyond ingredients alone, parents need to think about the ways in which the environment impacts children’s associations with food. Eating off of dishes that we find aesthetically pleasing or comforting can set us up for a sense of satisfaction before even taking a bite off our plate – and the same goes for our children.

When it comes to finding the perfect plates that suit your parenting philosophies and personal styles, consider yourselves covered. These five picks won’t just help to foster healthy attitudes in the kitchen; they’ll also eliminate unnecessary stress by prompting your ever-picky eaters to finish what’s in front of them.

1. The No Fuss Mom: Corelle White Dish

I’ve eaten off of these plates for years! Dishwasher safe and practically unbreakable, there is nothing better than these crisp, white dishes – except, that is, the price!

For a mere $50 dollars, you can purchase a set of eight of these family-friendly plates. Eating off of white dishes creates a colorful contrast with your meal which, based on studies by Dr. Brain Wainsink, lends to eating smaller portions and over time, an easy way to lose weight without consciously dieting.

2. The Eco-chic Mom: Bambooware Santa Barbara Dinnerware

For the environmentally sound mother with a love of anything green, these eco-chic plates fromBambooware are made of bamboo and are decidedly awesome.

Not only are they melamine-free, but these low-impact plates are both reusable and dishwasher safe, making them perfect for every occasion, from family meals to birthday parties and more.

3. The New Mom: Green Eats BPA-Free Kids Dishes

Babies and tots are known for touching, tantrums and throwing, so we’re not exactly serving our little bundles of joy baby food or even finger food off of our finest china. Yet with all the talk and rising concerns about BPA, many parents are hesitant to use plastic servingware, bottles and plates – even if many states, including New York and California, have put BPA-free laws in place.

TheseBPA-free platesfrom Green Eats gives new moms everywhere one thing less to worry about, and are ideal for serving wholesome, sustainable foods to our little ones.

4. The Mom Gone Crazy: Waechtersbach Warehouse Funfactory II Dinnerware

Having a selective, or “picky,” eater can give any mom grey hairs. While eating off of white plates helps to decrease portions consumed, go ahead and apply the opposite logic with these funky, brightly hued dishes. Purchase an entire set of these vibrant plates, one in every color of the rainbow, for variety, fun and for the picky eater, a low contrast combination.

In Dr. Brian Wainsink’s study, people ate more when they were served pasta with red sauce on a red dish and greens on green plates. These low contrast combinations may unconsciously convince your picky eater to nosh on just a few bites more of their meal.

5. The Party Planning Mom: Harvest Table Setting

What can be better than sitting down to a tasty fall meal at a beautifully decorated table? This year, embrace the changing seasons with an aesthetically pleasing dinner table, set for the harvest theme. Choose pumpkin bowls, candles and a fall hued centerpiece to go a step further in creating an environment that fosters an appreciation of feeding and eating.

I personally love the idea of entertaining family and friends, but fall short when it comes to patience and getting the look I want. Use Pottery Barn’s party planning website to learn how to create this warm and inviting Harvest Table Setting.

With your table set and your confidence high, all that’s left now is to decide on what to feed the kids. If you’re looking for ideas and inspiration, be sure to refer to my personal blog, Mom Dishes It Out, where I “dish” on delicious, kid-centric meals and answer real questions posed by real moms everywhere.


This blog was originally posted here.

How to Grow a Healthy Eater, Naturally

By Dina Cohen, MS, RDN, CEDRD


When my friend Esther told me that her kids prefer broccoli to pizza, I knew we had to talk

some more. Esther is a mom to three children under the age of five, and she is also one of the

most relaxed, serene individuals I know. I’ve chosen her as one of my “role model moms” (I

collect them) and the way she feeds her children is just one of the many things I admire about

her. I’ve asked Esther to share her techniques for raising healthy eaters. Here are her tips!

1.    Expose kids to a wide variety of foods. Kids each have their own preferences, so by

exposing them to many different foods, you enable them to find their healthy favorites. Esther

doesn’t get stuck in a rut of serving only things she knows they’ll eat. In her house, “Kids taste

everything. After that, they can have an opinion. If they don’t like something, it’s not a big a

deal. They’ll meet their needs at another meal.” Esther finds that involving kids in meal prep is a

great way to motivate them to try new foods. She suggests saying something along the lines of

“Libby helped make the salad today. Doesn’t it look delicious? Thank you, Libby!”

2.    Know that whatever Mommy eats is exciting. There is nothing more powerful than role

modeling. “Kids pick up on your vibes,” Esther says. “Let them see you eating and enjoying

healthy foods. I love fruits and vegetables. I really think they taste good, and so do my kids. I

stocked up on of fruits and veggies at the beginning of the week and cut them up into snack

bags for my kids to take to day camp. They were ecstatic. My four-year-old ran over to me with

her veggie bag and said, ‘Mommy, smell it! Smell it! It’s so yummy!’ ” Esther shares how she

recently bought fresh cherries and her daughter was so excited she tried to climb up to the top

shelf of the fridge to get them. Her younger son loves imitating his big sister as well as his mom,

and he eats plenty of fruits and veggies too. Cherry tomatoes are a family favorite. “They enjoy

putting one in each side of their cheeks and looking weird.” Mealtime is a wonderful time for

role modeling healthy behaviors. Esther makes a point of sticking around during mealtime. “Sit

at the table with them and they will have an easier time eating. The more people at the table,

the better. I’ve noticed that whenever we have guests, they’ll do better at meals. It’s always

best if you can eat with them. You can beg them to eat a bowl of cereal and they’ll refuse, but

sit down and have one yourself and they’ll come crowding around.”

3.    Help kids build healthy habits early on. Because her daughter refused water at a young

age, Esther began giving her juice, but she always dilutes the juice with water. “I dilute it so

much, it’s like flavored water. The other day I’d diluted the juice while it was still in the

container, and when I poured some for my daughter, she said, ‘Hey, you didn’t put in water!” I

try to give my kids whole grain products and while it doesn’t always go over successfully, it

often does. They aren’t fans of whole wheat bread, but they really like brown rice.  “Get away

with it when you can.”

4.    Provide all foods. Esther sets the stage for healthy choices but she knows when to step

back. “I do let go because I don’t want my kid to be the one eating candy under the table.”

Recently, her four-year-old has been asking for a freeze pop upon coming home from day camp

because she sees the neighborhood kids having them, and Esther has no problem allowing her

to have too. She’s ok with it because her daughter enjoys many healthy foods as well and she

does not want her to feel deprived. She knows her daughter is used to a healthy routine and

understands that all foods can be part of a balanced lifestyle.

5.    Understand that it will be challenging. Things don’t always go smoothly at Esther’s table.

“It’s hard when you put in a lot of work to prepare a meal you think they’ll really like but then

they don’t eat it.” However, Esther believes that this is because “Children are challenging! It’s

not food-specific. They don’t always do what you want, and you’ll have to readjust your

expectations. Don’t drop the whole thing, but know that you might have to rework the


6.    Don’t have an agenda. Esther feels it’s important not to get too worked up about your

children’s eating. “When they feel you are anxious for them to eat something, they won’t want

it. It’s like when you’re anxious for them to go to sleep on time because you have a babysitter

coming; they’ll sense it and won’t go to sleep.” She believes it’s best not to be overly invested in

the outcome, or at least to “pretend you don’t care!” When I asked Esther to share some

rewarding moments, she replied, “I don’t view it that way because I don’t put in intense effort. I

don’t have an agenda. We keep trying things, and when something doesn’t work, it doesn’t

work. And something that didn’t work at first might work later on. So rather than individual

rewarding moments, I get slow, gradual gratification. I’m seeing that the seeds I’ve planted

have successfully grown.”

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.

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!!!