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Teaching Children an Appreciation for Food

Getting kids involved in the kitchen can be a great way to introduce foods

By Guest Blogger: Debra Johnson

Many parents want their children to be happy and healthy. Eating nutrient dense foods is one way to accomplish a healthy body. However, some children are picky and may fight off the idea of new meals. The information below may help a parent introduce new foods into the home.

1. Add Fun – It is necessary for a parent to make eating fun. If a parent does not allow a child to associate excitement with lunch or dinner, introducing new foods may be exceedingly difficult. For example, a parent may choose to add the child’s favorite dipping sauce to the menu. The child may be willing to try a new food if he or she may add something that is familiar and comfortable. It is also possible to cut the new foods into fascinating shapes and give them creative names.

2. Do Not Push – Some parents may push their child into trying a new food; this is a terrible idea. The child may refuse to try the new food in the long run if a parent pressures a child. It is crucial to exercise patience. A child may have to look at the new food several times before he or she tries it. The parent should not punish the child for not eating more than one or two bites. It is a terrific idea to celebrate any taste tests, as this will encourage the toddler to try the food again at a later date.

3. Involve the Child – A child should feel that their opinion is important and appreciated. If a parent wishes to teach an appreciation for different foods, it is a fantastic idea to involve the child in the shopping process. The parent should point to new foods and allow the child to choose what to put in the grocery cart. However, if a parent does not like the chosen food, it does not have to be purchased. The child will feel a sense of belonging and power, and the child will be more likely to try the food at home. The child should also help with the cooking process.

4. Use A Routine – It is crucial to maintain routines. A parent should not change the course of a day if he or she wishes to teach children to try new foods. A child may feel scared or confused if he or she does not receive a snack at a certain time of day. If the child is not ready, he or she may be less willing to try something new. New routines may also spoil a child’s appetite; when dinner arrives, the child may not be hungry, and the new food may be rejected at a faster rate.

Toddlers and young children tend to be picky eaters. It may be difficult to get a child to try something different; however, it is not impossible. The information above may help a parent nurture a love of new foods. With some patience and a willingness to adapt, any parent may accomplish their goal.

 

About the Author:

This guest post is contributed by Debra Johnson, blogger and editor of LiveInNanny.com. She welcomes your comments at her email, jdebra84@gmail.com.

 

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Keeping it Real: Dishing on My Boys’ Pickiness and Progress

Keeping things real is what Mom Dishes It Out is all about – and that includes the setbacks too. I’m the first to admit it; for every two steps forward that my kids make, they also eventually take at least one step back. In these instances, it’s most important to remember that the evidence continues to build supporting food exposure, rather than force feeding, works when given ample time and patience.

At the end of the day, my children are the real deal, and they give me plenty of experiences to share with you, my readers. Here’s what’s happening on the pickiness home front in my kitchen.

Hot and cold. I am not talking food temperature. Hot and cold has to do with Billy’s fickle nature when it comes to the most natural form of dried mango. One day he gobbles it down, and the next day Billy tells me he doesn’t like this type of mango anymore. So I give him sweetened dried mango. After eating this for about a week, I reintroduce the unsweetened dried mango and he happily eats it. This cycle is the never-ending.

Foods get breaks too. Raisins are another food in my household that the boys tend to love one month and despise the next. I used to always give the boys a box of unsweetened raisins as a snack or side with their lunch. Eventually, I noticed it coming back in Bobby’s lunch box. When I asked him about the raisins, he said he didn’t want them anymore (I believe he actually said he didn’t like them). After six blissful years of raising Bobby, I know that this means I am tired of this food.

About 6 months after this incidence, I’ve now reintroduced raisins—in addition to apple slices and string cheese—to Bobby’s lunch meal. And guess what: His lunch box is coming home empty! It’s not just raisins, apples or string cheese; this has happened with many foods. Moms and Dads, we need to remember children may express interest in old and new foods alike, so keep reintroducing and introducing foods.

Sneaking it in or dressing it up. Just the other day, I told Billy he eats pasta, and he was okay with this statement. Oddly enough, Billy does not like pasta, well with one exception. The trick is if I add his pasta to yogurt with wheat germ, he happily eats it and amazingly doesn’t say boo. In fact, this bizarre combination has become an everyday food for him.

I know that Billy is picky. I’m the first to admit that even registered dietitians can’t promise to raise perfect eaters. Using my professional and personal experience though, I also know that sneaking certain ingredients into foods I know he likes, for instance disguising pasta in yogurt or carrots in carrot cake, is acceptable while working along the continuum of exposure and variety. At the end of the day, if it gets Mr. Picky Palate to eat them, he is healthier and I am happier. While this may not be my first line of action, allowing Billy the opportunity to explore tastes and textures in an unintimidating way allows for progress.

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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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Perfect Yogurt Pancakes

Chobani’s Perfect Pancakes

Adapted from Chobani’s Perfect Pancake recipe, this Mom’s swapped in some whole-wheat flour and a touch of flax seeds for a healthful kick!

INGREDIENTS (Makes 4 servings)
1/2 cup Chobani Simply 100 Vanilla Greek Yogurt
1/2 c all-purpose flour
3/4 c whole-wheat flour
2 tsp baking powder
4 tbsp flax seeds
¼ tsp baking soda
½ tsp salt
1 large egg, lightly beaten
¾ c skim milk
Nonstick pan spray
Driscolls berries and organic honey, for serving

 

DIRECTIONS

1. In a large bowl combine all-purpose flour, whole-wheat flour, flax seeds, baking powder, baking soda and salt. In a smaller bowl, gently whisk egg, Greek yogurt and milk.

2. Add wet ingredient mixture to flour mixture and gently mix.

3. In a nonstick skillet, spray a light coat of cooking spray over medium heat. Pour about ¼ cup batter onto pan for each pancake, leaving space between pancakes. Cook for bout 2 minutes, until bubbles appear on surface. Flip once to brown other side. Transfer to a large plate and repeat with remaining batter.

4. Serve warm with organic honey and berries.

While you’re at it, be sure to check out our Chobani giveaway! Mom Dishes It Out will be giving away one customized case of Chobani Greek Yogurt, with winner’s choice of favorite flavors. ENTER FOR GIVEAWAY HERE!

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MDIO Answers Questions About Feeding Her Boys

Last week, Mom Dishes It Out appeared on the set of Veria TV‘s “What Would Julieanna Do?” In an interview conducted over do-it-yourself granola bars, chia seed pudding and plant potting, MDIO Answers Questions About Feeding Her Boys.

 1. As a Mom, what is the hardest part of getting your kids to eat healthy?

Not being the nutrition gatekeeper of our children’s food is a challenge all moms face. Camp, school and the playground expose my boys to chewing gum, drinking sports drinks and eating low nutrition foods such as crackers and candy during snack time.

As any mom may know, feeding our children can be trying. I created Mom Dishes It Out, a blog for moms to learn from my personal experience in feeding my boys and a place where they can share their experiences and ask questions.

2. How do you explain eating healthy in a context that they understand?
There are everyday foods that we eat to grow, run and think. We need to eat these foods every day. Then there are “sometimes food”—food that we can eat some of the time.  Since the foods are low in nutrition and aren’t the best for growing, they are not considered everyday food.

3. Do you have any tricks to get your kids to eat healthy?
One sure way is to stock the house with only healthy food. I allow all foods but I don’t necessarily have them in the house on a regular basis.

4 Tricks To Getting Kids To Eat Healthy
1. Stock the house with healthy everyday foods
2. Limit boxed or in the pantry packaged food items to three or less
3. Allow all foods but focus on the need for everyday foods
4. Don’t make a big deal about healthy food – offer and expose but don’t overemphasize

 

4. What two kid-friendly recipes did you bring to share today?
Good-For-You Granola Bars – It can be quite challenging to find a granola bar that is nutrient dense, low in added sugar and will not melt in the heat.

My youngest son is a vegetarian so getting omega-3 fatty acids and even omega-6 fatty acids are a challenge. Adding chia seeds to any recipe is a sure way to get vegetarians eating omega-6’s. I give Liam an omega-3 fatty acid liquid supplement to get the beneficial fatty acids only found in fish.

5.  How often do you cook with your kids?
I try to cook with my kids as often as possible and in every little way. Perhaps they do something simple like adding wheat germ to their yogurt, cracking the eggs into their pancake mixture or adding berries into their smoothies.

6. What sorts of foods do your kids crave?
My oldest son loves pancakes with chocolate chips and macaroni and cheese (the chips are dark chocolate and the pancakes are whole wheat or kamut; the pasta is usually whole wheat), while my youngest son favors yogurt, hummus and pretzels (made from spelt or whole wheat).

7. What are your go-to snacks for your kids?
I always offer a carbohydrate with a fat or a carbohydrate with a protein. Then I’ll offer homemade smoothies with fresh and frozen fruits and chia seeds, fruit slices or fruit squeezers with Greek yogurt or cheese

8. Do you guys ever have a cheat day, or treats for special occasions?
I have told my boys time and time again, food is not a treat. A helicopter ride around the city is a treat or a day of bowling is a treat. Food is food. We enjoy ice cream with gummy bears, drink Gatorade and eat cookies some of the time, but not all of the time. Since it is critical that we meet all of our nutrition needs, it is important for parents not to put certain foods on a pedestal, because this will become the food your child will then want.

 

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Help, My Daughter Is Overweight.

By Real Moms: Guest Blogger Elyse Falk, MS, RD and Laura Cipullo RD, CDE

Real Mom Question: How do I help my 13-year-old daughter who is overweight?

Real Moms Answer: For females, there are a lot of hormonal prepubescent changes that happen around this age.  The body is getting ready for menstruation and womanhood.  Weight gain is normal during this time. Don’t get overexcited by this increase in weight or body fat. This is normal and necessary.

Avoid diets

If your daughter is sensitive to her recent weight gain or her body image, sit down and have a heart to heart conversation with her. Recognize she may want to try different diets at this point in her life. Many tweens or teens choose to try vegetarian intakes around this point (See our article in the Publication Tweens and Teens).  For us, as women and especially as mothers working in the field of eating disorders, the word diet conjures only negative feelings such as deprivation, restriction, sadness, failure, and being “bad” when you “cheat” on the diet, etc.  The list goes on and on. There are too many girls and moms that feel badly when they eat a food that would be forbidden on a diet. Therefore, at all costs, discourage your daughter from dieting. Instead, help to foster body acceptance, balanced eating and lifestyles changes if and when needed.

75-90 % of the Time, Eat Healthy

Teaching our children, tweens and teens to eat in a healthy and balanced way is of utmost importance.  What do we mean by healthy?  Eating when one is physically hungry and recognizing when one’s stomach feels full; Not eating for emotional or behavioral reasons like many tweens and teens do. The idea is to eat foods that help our physical body work properly and prevent disease while eating adequately and varied to encourage mental wellness.  A healthy attitude is to eat the foods that help our body about >/=75 – 90 percent of the time; the other 10 – 25% percent of our intake can include the foods that Elyse calls “yum yum” foods or Laura calls “sometimes” foods: ice pops, candy, baked goods, fried foods etc..

Make it a Family Affair

It’s important for our tweens and teens to have positive role models for eating and movement. Parents and caregivers have a great influence on this, so think about how you eat and exercise.  Think about how your family eats and moves? The goal is to have the entire family eating a varied intake of everyday foods and moving regularly for fun and for heart health. Be sure to try for family meals, plan family activities such as walks, bike rides and even hikes. If your teenager always wants to snack, keep fresh fruit, veggies, lean proteins and low fat calcium foods in the house at all times.  A whole grain low sugar cereal with low fat milk is always a great option as well.  Don’t try to control or restrict your child. Rather provide food and active opportunities and let them make the choices

Forget the Scale

Be aware of your 13 year old’s behaviors and mood. If your teenager is skipping breakfast, it can lead to an over-hungry state, which can result in overeating later in the day.  It can also lead to mood swings. Talk to your daughter about behaviors and mood swings but never say you are fat, too heavy or need to lose weight. And please never put them on a scale.

Avoid Guilt

Recognize, sometimes your daughter may feel bad about eating “too” much after having restricted all day. Then this guilt results in future restriction, meaning skipping meals or eating very little calories over a long period of time. Again, this only leads to being over-hungry and then over eating again likely binging. Unfortunately, this has the potential to turn into vicious dieting cycle.

Prevent Skipping Meals

To help prevent your daughter from restricting her food intake be sure to keep fast and easy breakfast options in the house: an organic yogurt smoothie with extra protein powder, ¼ cup almonds and fresh fruit, hard boiled eggs with a toasted pita, low sugar protein/nut bars, pbj sandwiches, whole grain waffles topped with nut butter and bananas are all great options to start the day.  Ensuring breakfast is eaten will help to guarantee meals are not being skipped and the day is heading in a proactive direction.

Encourage Internal Self Regulation

Make a conscious effort to see if your teenager is eating regularly for physical reasons.  Educate them to adhere to a feeding schedule for meals and snacks to prevent restricting and binging.  Eating every 3 to 4 hours is normal and helpful.  If you feel that your child is eating immediately after a full meal, encourage her to use a hunger fullness scale to identify internal cues for portion control. Maybe she is eating because she feels stressed, anxious, or nervous.  If this is the case, help your daughter learn new coping skills and or offer hugs and your listening ear when she needs you.

Eat for Physical Hunger

So the message is avoid having your daughters diet regardless of your concerns or your daughter’s concerns for her body weight. Allow her body to go through puberty and encourage all foods in moderation and moving for energy. Provide varied foods and a safe place to talk about food and body. Avoid judging your daughters body and instead focus on behaviors and moods. If weight loss is needed, lifestyle behavior changes and eating for only physical reasons usually helps to make your teen grow into the body they were born to have.

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Simply Satisfying Salmon

As featured in Identity Magazine’s “Easy Back to School Recipes”

INGREDIENTS (Makes 4 Servings)

4 5 oz. Wild salmon filets
½ cup Mustard
½ cup Breadcrumbs
4 Ears of fresh corn
Haricot verts (either frozen or fresh)

DIRECTIONS

1. Set oven at 350 degrees.
2. Place salmon on a foil lined baking sheet & spread about ½ tbspn mustard on each filet. Then cover w/ a layer of bread crumbs.
3. Cover w/ a foil tent and bake for ten minutes.
4. Microwave the ears of corn for 5 minutes per 2 ears w/ the husks on.
5. Steam the haricot verts in a steamer for about 8 minutes.
6. After ten minutes, remove foil tent & broil for 5 minutes or until salmon is ready (flaky and pink not red).
7. Serve each salmon filet w/one ear of corn & haricot verts.

Quick Fix:
Can use frozen green beans. Make sure each salmon filet is of equal thickness.

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"My Body, My Food, My Way"

Moms and daughters, teens and tweens: Read with love and follow with care…This week’s post features a piece entitled “My Body, My Food, My Way”

 

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Grilled Cheese Panzanella Salad

Gooey, warm and delicious—What’s not to love about grilled cheese?!

This recipe is a perfect summer take on the old time favorite: Grilled cheese meets salad..All in one! With whole wheat bread and reduced fat cheese, this deliciously adapted recipe received this mom’s mini-makeover. Served with a homemade dressing and tossed with fresh veggies, this mom’s dish makes for a perfect side, or even main course!

adapted from Panini Happy

 

INGREDIENTS:

Grilled Cheese Croutons:

  • 4 slices day-old rustic, whole-wheat bread
  • 2 ounces reduced fat mozzarella cheese, sliced

Salad:

  • 1 pound medium tomatoes, chopped
  • 1/2 small red onion, thinly sliced
  • 1/4 cup fresh basil, chopped
  • 1 cup cucumber, peeled, seeded and chopped

White Balsamic Vinaigrette:

  • 3 tablespoons white balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup extra virgin olive oil

DIRECTIONS:

  1. If you don’t have a panini grill, in a large pan, heat 2 tablespoons of olive oil on medium heat. Heat 2 slices of bread on the pan and layer slices of cheese on top. After 2 minutes, close each sandwich with remaining bread slices and flip. Allow to cook for 2 more minutes, or until cheese has melted. Transfer to cooling rack or plate; cool completely. Cut into 1-inch cubes.
  2. In a medium bowl, whisk together the vinegar,  mustard, salt and pepper until the salt is dissolved. Gradually whisk in the olive oil.
  3. In a large bowl, combine tomatoes,onions, cucumbers, and basil with dressing. Just before serving, add grilled cheese croutons to salad. Toss to combine and serve immediately.