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Preventing Food Jags: What’s a Parent to Do?

Preventing Food Jags: What’s a Parent to Do?
By Melanie Potock, MA, CCC-SLP

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

Photo Credit: r.nial.bradshaw via Compfight cc

As a pediatric feeding therapist, many kids are on my caseload because they are stuck in the chicken nugget and french fry rut…or will only eat one brand of mac-n-cheese…or appear addicted to the not-so-happy hamburger meal at a popular fast food chain. While this may often include kids with special needs such as autism, more than half my caseload consists of the traditional “picky-eaters” who spiraled down to only eating a few types of foods and now have a feeding disorder.  I  even had one child who only ate eight different crunchy vegetables, like broccoli and carrots.  Given his love for vegetables, it took his parents a long time to decide this might be a problem. The point is: These kids are stuck in food jag, eating a very limited number of foods and strongly refusing all others.  It creates havoc not only from a nutritional standpoint, but from a social aspect too. Once their parents realize the kids are stuck, the parents feel trapped as well. It’s incredibly stressful for the entire family, especially when mealtimes occur three times per day and there are only a few options on what their child will eat.

It’s impossible in a short blog post to describe how to proceed in feeding therapy once a child is deep in a food jag. Each child is unique, as is each family. But, in general,  I can offer some tips on how to prevent this from happening in many families, again, keeping in mind that each child and each family is truly unique.

Here are my Top Ten suggestions for preventing food jags:

#10: Start Early.  Expose baby to as many flavors and safe foods as possible.   The recent post for ASHA on Baby Led Weaning: A Developmental Perspective may offer insight into that process.

#9: Rotate, Rotate, Rotate: Foods, that is.  Jot down what baby was offered and rotate foods frequently, so that new flavors reappear, regardless if your child liked (or didn’t like) them on the first few encounters.  This is true for kids of all ages.  It’s about building familiarity.  Think about the infamous green bean casserole at Thanksgiving.  It’s rare that hesitant eaters will try it, because they often see it only once or twice per year.

#8: Food Left on the Plate is NOT Wasted: Even if it ends up in the compost, the purpose of the food’s presence on a child’s plate is for him to see it, smell it, touch it, hear it crunch under his fork and  perhaps, taste it.  So if the best he can do is pick it up and chat with you about the properties of green beans, then hurray!  That’s never a waste, because he’s learning about a new food.

 

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

Recipe courtesy of Carla Murray

There is nothing like saying “Thank you” with a batch of homemade biscotti. I remember when I was younger and a new neighbor would move onto our block. My mom would always bake banana bread or something yummy. We would carry it over to the new neighbor and welcome them. Well, recently I was the fortunate recipient of theses delicious cookies featured today and it made me nostalgic for the old times before we only texted “Thxs” or emailed a note. A special thank you to Carla Murray for my family’s bellies and hearts.

INGREDIENTS

  • 2-1/3 cup flour
  • 1 tsp. baking powder
  • ¼ tsp. salt
  • 1-1/2 c raw almonds
  • 1/4lb of butter @ room temperature
  • 1-1/4 cup of sugar
  • 3 eggs
  • ½ tsp. vanilla extract
  • ¼ tsp. almond extract
  • Parchment paper/additional flour

METHOD

Preheat oven to 375 degrees.

Combine flour, baking powder, salt, and almonds; set aside.

In large bowl, combine butter and sugar; Beat unitl light and pale, about 5 min.  Add eggs one at a time, mix well and scrape down bowl after each addition.  Beat in vanilla and almond extracts.  On low speed, add flour mixture gradually until a smooth dough forms.  Turn dough out onto lightly floured work surface and divide dough into 4 equal parts (I use a pastry scraper).  Roll each part into a 12” long by 1-1/2” diamater dough log.

Line 12” x 18” long pan with parchment paper or grease with butter (I also sometimes use silicone mats).  The dough will spread as it bakes so place the dough logs on the baking sheet at about 3” apart.  Lightly flatten the top of each piece with the palm of your hand until it is about ½” thick.  Bake untl golden brown, about 18 minutes.  Remove from the oven and let cool on the baking sheets until they can be handled (about 10 minutes).  Leave oven set at 375 degrees.  

Transfer logs to a cutting surface and with a sharp knife, cut ½” wide pieces on a diagonal.  Arrange cut side down on the baking sheet and return the pans to the oven.  Bake until nicely toasted and edges are golden brown, about 8-10 minutes.  Let the cookies cool completely on baking sheet,  Store in covered container up to 2 weeks.

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Are Sports Drinks the New Version of Soda?

In short…I do think that sports drinks are almost equivalent to soda. However, let me explain.

Sport drinks are in every kid’s hand after soccer games, before and after sports class, and even at the park after school. I must admit that this is something that really irks me…especially because my boys see the other kids drinking it and then, of course, they want it too.

Do I cave?

Well, yes! Sometimes just because my wonderful hubby let them have it once and now they love it. Of course, my real hope is that by giving it to them, it will become a “neutral food” and they will not yearn for it or put it on a food pedestal. The neutralizing effect seems to be working because they typically drink only a small amount and then forget about it…or finish it another day.  However, I must constantly explain that it is a “sometimes” food/drink. I also tell them that these drinks were created for athletes like the Olympians who train for hours each day.

In all fairness, sports drinks are a source of quick energy and electrolytes when athletes need to replenish their systems. However, these drinks are only necessary when someone has been exercising at an intense level for 90 minutes or more. According to the Journal of Medicine, sports drinks should be consumed “only for those athletes with sustained physical activity.” The average kid I observe is exercising for less than 45 minutes straight and has barely worked up a sweat. The Academy of Pediatrics states that while athletes can benefit from sports drinks, “for the average child engaged in routine physical activity, the use of sports drinks in place of water on the sports field or in the school lunchroom is generally unnecessary.”

If my kids are sweaty while playing outside I may say yes to a sports drink, but most of the time I just say NO! (As you might guess…if I say yes, I am cringing on the inside!) I would prefer that the kids drink juice for the antioxidants as well as for exposure to different tastes of fruit rather than artificial flavors and straight sugar. Another option is milk. The boys can drink milk as a source of natural sugar and get doses of protein and calcium as side benefits.

So, should sport drinks be in the school vending machines?

No! Should sports drinks be sold at venues like Chelsea Pier or athletic departments? Ideally, no. But, if there are true athletes training there as many are at NYC’s Chelsea Piers, a sports drink vending machine easily can be rationalized. Should these drinks be available during the camp day…or to youngsters? Personally, I don’t think so…particularly since it seems that neither parents nor their kids are aware that children do not need them. Overall, I think the sports drinks are being purchased by kids attending basketball class or winter sports camp…and these kids definitely don’t need artificial drinks with added sugar and salt.

This, of course, is a parent’s choice, but I secretly wish parents would refrain from introducing their kids to these drinks as they are merely soda in disguise with added electrolytes.

Moms and Dads…are you falling prey to sports drinks?

 

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Chicken & Bean Burritos

Spinach adds a healthy twist to your typical burrito

Recipe by Laura Cipullo, R.D., C.D.E. *Originally published on DisneyFamily.com

INGREDIENTS (Makes 2 servings)

4 whole-wheat tortillas
4 ounces cooked boneless, skinless chicken breast
1 cup black beans
1 cup chopped cooked spinach
½ cup salsa

DIRECTIONS

  1. Heat cooked chicken and beans over medium heat. Add spinach.
  2. Fill each whole-wheat tortilla with 1 ounce chicken, ¼ cup beans, and ¼ cup cooked spinach. Serve with 2 tablespoons of salsa for dipping.

 

Nutrition Facts:
Serving size: 2 burritos

Exchanges: 3.5 carbohydrate, 5 protein, 2 fat
Calories 504
Calories from fat 97
Total fat 11 g
Saturated fat 1 g
Trans fat 0 g
Cholesterol 48 mg
Sodium 690 mg
Total carbohydrate 70 g
Dietary fiber 17 g
Sugars 2 g
Protein 35 g

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Better-than-Takeout: Easy Beef & Broccoli Stir-fry

Beef and broccoli stir-fry gets a family-approved makeover! In about as much time as it takes for you to order takeout, you can make this much healthier and not to mention, tastier stir-fry with this easy-to-follow recipe. Without the added saturated fats and high sodium that you’re bound to find in most takeout, check out this Mom’s healthier dish.

Ingredients (4 servings)

1/2 cup reduced-sodium teriyaki sauce
1 tbsp all-purpose flour
4 tbsp olive oil
1 lb sliced, boneless beef sirloin
3 cups broccoli florets
1 medium red bell pepper, sliced
2 garlic cloves, pressed
1 shallot, chopped

Brown Rice, cooked

 

Directions

1. In a small bowl, mix teriyaki sauce and flour in a small bowl. Set aside.

2. Heat 3 tbsp oil in a wok or large skillet over high heat. Add garlic and shallots, sauté until golden. Add beef strips and stir-fry, tossing until brown for 1 to 2 minutes. Transfer to a plate.

3. To skillet, heat 1 tbsp of oil on medium heat.  Add broccoli florets and peppers, cover and cook, tossing occasionally until crisp tender for about 5 minutes. Add teriyaki mixture and return beef to skillet. Cook until sauce thickens, about 2 more minutes. Serve warm over brown rice.

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Blast from the Past: 8 Tips to Increase Variety and Decrease Selective Eating

My oldest son, Bobby, and my youngest son, Billy, have thankfully made another step in the right direction of eating all food in moderation. As many of you know, my children, once adventurous eaters (well, at least Bobby was), have limited their variety more and more over the years.

Despite my nutrition background, I have internally struggled at times with my children’s restricted dietary intake and aversion to foods with different colors and textures. What we sometimes have to remind ourselves of is that kids’ habits, like those of their parents, are ever changing. Kids get tired of eating the same old foods over and over again, and just as current favorites fade, old favorites resume as well.

One of the best ways to increase the variety of foods your children eat and decrease selective eating is to reintroduce those former menu staples.

As time passes, I have realized that the apples don’t fall far from this tree. I too was a picky eater growing up and always fell on the lower end of the growth chart, sometimes nearly falling off altogether. Once, my parents even sent me to a doctor because all I would eat was macaroni with cheese or butter for 2 years straight. I couldn’t be convinced to eat a substantial amount of food either, and would say that I was full from half an apple. And, I really was.

For many different reasons—such as exposure to new foods and produce throughout my childhood and teenage years (I even experimented with vegetarianism and veganism)—I eventually figured out how to eat the right amount for me while incorporating a huge variety of ingredients and flavors. As I continue to observe my own children’s eating habits, I feel increasingly confident that, as time goes on, they too will acquire a new appreciation for texture, temperature, color, and quality. (I say quality because, I must admit, I have a penchant for fine ingredients, whether broccoli or a burger.)

So that brings me to the latest update on the home front. At one point, Bobby was happy eating pasta and spinach mixed up with feta or Parmesan cheese and a side of eggs. Then, he got “tired” of those flavors.

Recently, while sitting at dinner with my boys, Bobby said to me, “You know, I would eat the white part of the egg but not the yellow. I don’t like the yellow.” Of course, I had tried to just make him egg whites before; that’s all he ate for some time. But instead of reminding him of this, I said, “Okay, good to know.”

The next night for dinner, I made Bobby his usual whole-wheat mac and cheese with spinach and a side of applesauce (or apple slices). I also included a side of 2 egg whites, cooked without any flaws in the texture. And, well, he ate it up!

Photo Credit: Darny via Compfight cc

I can now officially say that Bobby’s dinner actually consists of a grain, a fruit, a veggie, a dairy and not 1 protein but 2! Now, this does not necessarily mean that Bobby is ready to eat a salad or dine at a fine restaurant. Let’s not get ahead of ourselves. But he is most definitely reincorporating former staples into his diet. Knowing that I changed, and that Bobby’s habits are changing as well, gives me joy, and I am loving every minute of observing this process.

This also gives me hope for Billy, who still refuses to eat basic dishes like pasta. I am happy to announce that, when looking in the freezer recently, I noticed a box of Dr. Praeger’s fish sticks. Billy used to gobble these up. Knowing that reintroducing certain foods, even after a hiatus, can be effective, I decided to serve some warm fish sticks to both boys the other evening for dinner. As it turns out, the timing was right, and Billy ate all of the fish sticks alongside his normal favorites of hummus, mango, cheese and Ak-Mak crackers. He has been happily eating the fish sticks for the past week now, and even declared, “I like fish!” Of course, this bout may end soon, but that’s par for the course.

Oddly enough, while away over Memorial Day weekend, a guest at my friend’s house commented on my children’s healthy eating behaviors. This baffled me, as I typically hear how my kids are picky, but this person realized that, while their choices are limited, their intake is generally healthy. If nothing else, I’ve at least managed to successfully inspire them to choose nutritious options most of the time. And if that’s the case, I’ll take what I can get for the time being.


Want to expand your child’s food repertoire? Here are a few tricks that have helped me through the years.

  1. Don’t forget that eating habits are always evolving. Think about your personal habits in the kitchen and when out to dinner, and how this affects your own children’s choices and habits.
  2. Talk with your children while they eat dinner. You may learn something about their likes and dislikes.
  3. Ask your children what they like to eat. It may surprise you what they come up with!
  4. Make your children the foods they request, so that they feel as though you’re heeding their wishes. Then, they may be more likely to comply with yours!
  5. Let your children observe you eating a range of foods to help pique their interest.
  6. Be patient, and don’t force feed.
  7. Reintroduce former favorites and new foods with something you know they like to ease the process along.
  8. Most importantly, reintroduce old favorites and former staples on a regular basis. What they loved yesterday might be off limits tomorrow, and what’s off limits tomorrow might be their future favorite!
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Mixed Berry Smoothies

Photo Credit: madlyinlovewithlife via Compfight cc

On Saturday, we had my son’s school spring fair. Being that I am the food and
nutrition chair, I was automatically given the responsibilities of the Smoothie Bar.
I never follow recipes so trying to forecast the amount of fruit we would need to
make 100 smoothies seemed impossible. Thankfully, Driscoll’s Berries offered to
donate to our event. The graciously sent us delicious raspberries, blackberries,
blueberries and strawberries. I used their recipe to determine the quantities to buy
and then just improvised on the day of. We didn’t need the OJ and we used low fat
organic vanilla yogurt. To my delight, we sold every last berry and my boys loved
the smoothie. Hence my blender is not going away. Both of my boys drank two
smoothies each over the 4-hour period. And, last night they had smoothies for the
night snack!!!

Moms and Dads, I highly recommend this smoothie to help increase your children’s
intake of fruits and vegetables. You can use plain Greek yogurt and or add protein
powder to increase the protein content of the smoothie. The added protein
will prevent a blood sugar roller coaster. Yes, this can happen in children too,
so as adults we should always be thinking of serving our children wholesome
carbohydrates, with lean proteins and healthy fats at each meal and or snack.

So get refreshed this spring with this awesome antioxidant mixed berry smoothie.
Here is the Driscoll’s Mixed Berry Smoothie. I adapted it by eliminating the OJ and
ginger and using extra ice. You can use this version or modify to your heart’s desire.

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This Mom's Early Path to Nutrition

Many of my clients often wonder what attracted me to the field of nutrition. In truth, there’s no single response, and the reason can be traced back to a progression of events throughout my life that affected the way I view health and wellness today. Here is my honest answer.

My journey began with the family in which I was raised. I come from an Italian and German household. I have one sister. My mother, who is 100% German, was fantastic about providing balanced, home-cooked meals. She made us oatmeal and pancakes, packed our lunches, and prepared dinner menus that included stuffed peppers, roasted chicken, veggies and grains. Our lunches typically had 2 cookies as a side (I distinctly remember envying my friends with bags and bags of snacks.), and we ate dessert nightly.

I remember observing my father’s eating habits along with those of my extended family, including aunts, uncles and cousins. My family is not on the lighter side; rather, many relatives weigh on the upside of 300. Holidays and celebrations were centered on food. If we had 30 people, then we had 30 pounds of mashed potatoes. Portions were without limits. However, my sister and I ate intuitively. I never thought about portions or my health until 8th grade, when I was diagnosed with high cholesterol.

The doctors told me that I had “inherited” high cholesterol, but before they would consider medication, I was instructed to change my diet. Physically, I was still very petite, and though I ran track and stayed in shape, I also consumed a ton of high-fat dairy products like cheese and drank whole milk like it was going out of style.

The doctor’s prognosis made me much more aware of my diet, and so my mother and I began to educate ourselves. I eventually learned to lower my consumption of high saturated fat foods, eating less cheese and switching to skim milk. I ate plain pasta. Within a month, my cholesterol dropped from 236 to 180. Wow! If observing my family’s eating habits signified the first time I’d recognize differences in dietary behaviors, then this was the first time I realized the power of those behaviors and what we put into our bodies.

When I hit middle school and high school, specifically between 7th and 10th grade, my habits changed significantly, mainly because I started eating outside of my home on a regular basis. I ate a lot more pizza, Chinese take–out, and tons of muffins while working at DePiero’s Farm, which had a bakery I absolutely loved.

I specifically remember people telling me I would gain weight if I kept eating those foods—especially the muffins. Well, they were right. The next time I’d have a revelation of this magnitude was when I couldn’t fit into my clothes—the result of eating endless baked goods daily for lunch while working one summer. Puberty and growth may have been partially to blame too, but the weight gain was largely caused by an increase in calories.

Another piece to the puzzle was when I quickly lost weight as a freshman in high school—the result of playing sports all 3 seasons. The weight loss was unintentional, and when my friends and family noticed, they brought it to my attention. In an effort to re-gain the weight, I began to eat even when I wasn’t hungry. This helped me put the weight back on, but this routine of eating for no reason and at any time stuck around.

Sophomore year was challenging for me. I could no longer run due to an injury and I was eating for behavioral reasons, as mentioned above. Fortunately, I began to learn about health and nutrition in biology class. I became fascinated, and before long, I was hooked.

It was also around that time that my uncle Gene was diagnosed with diabetes and started seeing a registered dietitian. Kindly, he was open to me joining his sessions.

Inspired by what I was learning, I knew I waned to become an RD and began apprenticing for my uncle’s nutritionist, Nancy. Just like that, my career path was set.

So like I said, my decision to become an RD can’t be pinpointed to any single moment in time. In the same way many others discover their passions in life, my desire to learn about nutrition and to teach others about its importance is the result of a confluence of experiences—from my childhood on. It was through all of these lessons that I personally found empowerment, balance and my ideal health. Today, as an RD and a mother, I can only hope to pass on my knowledge and enthusiasm for the field to others.

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Quick Tips For Moms on Helping Cultivate Healthy Habits

Whether it’s Michelle Obama’s Let’s Move Campaign, my friend’s talk in Westchester to the PTA or the development of a new Food and Nutrition Committee at my son’s school, Moms and Dads are advocating for positive change for health promotion. We walk a fine line while doing this as we don’t want to create more problems in regards to the already challenging job of feeding our children. Here are five simple tips to include in your “lunch box” of tools.

 

Teaching Not Preaching to Your Kids, Healthy Habits

Laura Cipullo, RD, CDE

Laura Cipullo Whole Nutrition Services (www.LauraCipulloLLC.com)

www.MomDishesitOut.com

 

 

 

 

 

 1. Don’t preach instead lead by example:

  • Let your children know you are off to spin class or pilates
  • Plan active vacations whether it be skiing or hiking in Colorado

 

2. Practice exposure therapy

  • Try new foods with your children especially on vacation or during the holidays. St Patrick’s Day and Mardi Gras offer different cuisines to tantalize your taste buds.
  • Leave the veggies on the table even if you know the kids won’t eat them.

 

3. Take your child food shopping

  • Shop at the farmer’s market or a food store that emphasizes sustainable, local agriculture and wholesome foods such as Whole Foods.
  • Limit shopping at grocery stores that offer more colorful, child focused boxed and processed foods.  There marketing sucks your kids in.

 

4. Encourage Trying, Not Winning

  • Tell your child you are proud of them for trying a new food or a new activity. It’s not whether they like the veggie or if they played the game correctly.
  • Focus on the great effort and fun your child had at trying a new sport like roller-skating not how they didn’t fall.

 

5. Practice self regulation

  • Let your child choose how much of the dinner to eat. No clean the plate the club!
  • Ask your child “Are you hungry, thirsty, bored or tired?”