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When To Eat Dinner During Sports Season

Real Mom Question: As afterschool activities start up again, when should I feed my kids dinner—4:30 or 8:30?

Real Mom Answer: Serve dinner before 4:30, prior to their evening activity, and a mini-meal when they get home.

 

How do we feed our kids when extracurricular activities like team practices and athletic schedules get in the way?

First and foremost, just do your best! Meals do not have to taste or be perfect. If you can get your children to eat real, wholesome kinds of food at dinner and throughout the day, then you’re already ahead of the game.

Try serving dinner immediately after school, perhaps around 3:30, which will enable your child to digest what they’ve eaten before running around. An early dinner is a great way to fuel your child for whatever activity awaits them, and if they’re hungry afterward, you can then serve a smaller, “mini meal” following their practice or game—presumably sometime around 8:30.

If possible, consider serving a full family dinner to all of your children at the same time, even if it’s earlier in the evening. Not only will doing so help to foster the importance of eating family meals together, but it’ll also save you time in the kitchen and eliminate the need for multiple meals.

If your children are on different schedules, don’t fret. Again, do your best. Think about each child’s individual nutritional needs and which nutrients are most important for them to consume. A couple of ways to ensure that your children acquire the appropriate nutrients are:

1.    Start early. Make sure to include wholesome ingredients at dinnertime just in case your child is too tired after working up a sweat or wants to join the rest of the team for victory ice cream.

2.    The big picture. Think back to what your child has eaten all day. Did their menu include wholesome grains, leaner proteins and healthier fats? If not, try to incorporate any missing elements in to dinner or their mini meal. If that’s too difficult, it’s not a big deal. Simple squeeze it in to tomorrow’s menu.

3.    Plan ahead. Make meals ahead of time. You can even pack a thermos filled with hearty one-pot dishes or serve up quick frozen meals that you’ve prepared in advance, that way, you don’t have to think too much in the heat of the moment. (For inspiration, check out my “Make-Ahead Meals” and options for vegetarians that can be whipped up in 15 minutes or less on Modern Moms.)

If your child is hungry for a post-game snack, then a quick mini meal should suffice. Remember, bedtime isn’t far off, so use this time to help your child refuel following vigorous activity and be considerate of portions. One option is to make a homemade smoothie. My boys love a berry smoothie I adapted from Driscoll’s Berries, but if you decide to blend up your own, be sure to add a protein source and eliminate any extra sugar the recipe calls for. Other quick and tasty choices are a bowl of soup, which is both filling and hydrating, or whole-grain cereal (like muesli) with Greek yogurt and fruit.

Last but not least, be mindful of your own diets too on these especially busy evenings. Whatever you do, try not to fall prey to the fast food joints that tempt you from the side of the road while driving the kiddies to and from practice. Instead, bring food from home along with you, even it means eating another sandwich or missing a family meal, and remind yourself that none of those greasy ingredients will truly provide you with the power you need to be the super mom that you are.

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Constant Hunger…your child’s relentless pursuit of food!

Does your child constantly nag you for food? Does this happen only at particular times…or all of the time? Do you eventually give in due to exhaustion? Or perhaps a headache? What is his/her temperament like? Is he persistent in getting his way all of the time? If so, this is likely a power struggle…and not a hunger issue. Think about your child’s interactions with others. Do grandma and grandpa or the nanny spoil your child and always oblige him? If so, you may have a cute little “monster” on your hands.

Sometimes our children are naturally hungry—a wonderful trait for many. As parents, however, we need to determine when our child is truly hungry or truly just pushing our buttons to see how much he/she can get away with—or actually get from us. Remember, structure and boundaries are important issues in raising our children whether it’s about food or even something as simple as wearing a hat on a cold day.

3 Clues to Determine If Reported Hunger is Real or an Attempt for Control

  1. Your child nags you about food at non-meal times when you are trying to get him to do something else. (Examples: Bedtime, clean up time, quiet time.)
  2. Your child is asking for food when you are not giving her attention. (Example: You are talking on the phone or working on the computer and your child is not self- entertaining.)
  3. Your child engages in power struggles over food he/she likes yet refuses to eat.  (Example: You agree to a snack of apples and cheese at the kitchen table but your child demands crackers instead and wants to eat them on the couch.)

If these mini scenarios remind you of your child, be very cautious in your next moves. Your child is most likely trying to win a power struggle around food…and may be succeeding! This battle is comparable to his/her feelings about control in life and about the parent/child relationship.  If not kept in check, it may turn into a counter-productive relationship with food later in life…likely leading to obesity or any other eating disorder.

 

5 Tips to Eliminate the Parent/Child Power Struggle

  1. Set specific times for meals and snacks. They can range with a “must” start time of 15 minutes before or after the predetermined times.
  2. Have your child sit down at the kitchen table for all meals and snacks with no screens to view while eating.
  3. At least one hour before bedtime, offer a p.m. snack and clearly state that this is the last opportunity for food. After that time, do not give in to your child’s pleas! You are setting appropriate food boundaries.
  4. Do not succumb to the begging, crying and screaming even if it lasts for an hour. If you give in, your child will recognize his power and push the limits even more or longer the next time. Instead of crying for an hour to get his way, he will persist for 75 to 90 minutes until he gets his snack.
  5. Ask your child if there is something else she would like…perhaps a hug or to read a book with mommy, or even the chance to help prepare the next meal.

 

Don’t fall prey to the hunger trap. Employ the five tips above to help create positive new behaviors. If struggles remain or you feel helpless, enlist the help of a Registered Dietitian specializing in both pediatrics and eating disorders. This will help to guarantee that food intake is removed from the power struggle and make it less likely your child will/won’t eat to satisfy control issues.

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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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Guest Blog: Arguments For Your College Bound Child Eating Their Veggies At Last

By Guest Blogger: Barbara Jolie

First of all, I want to acknowledge upfront that I don’t have to sell the “benefits of smart eating” argument to the parents whose kids can’t stand the sight of greens. Parents, I know that you’re trying your hardest to get your kids to eat well without scaring them off from nutritious food altogether, and I applaud your effort.

With this article, I want to address the picky eating college-bound young adults directly, telling them hard truths that parents might avoid. Yes, I have more than a few bones to pick with youngsters who would sooner find solace in a fast food chicken nugget than they would a bowl of quinoa or even a stalk of celery. Eating the right foods is all the more important for selective eaters when they’re going off to college because they have to make their own meals now—without mom and dad monitoring their eating habits, there’s no telling what they’ll gobble up to satisfy their hunger. My intention is to help these wayward eaters get on a smart path to better eating.

So here’s my argument, hypothetical college student; please consider it before you give in to ramen and microwave dinners.

You’ll Need the Nutrition

I’ll admit that you might not be sold on this point alone, but I’ll make it anyway. Earning a college degree is hard work, often requiring a superhuman amount of mental strain to study for tests, complete projects on time, and to absorb hundreds of pages of class material. How do will you keep up your mental stamina in the face of such academic challenges if you don’t keep your body and mind properly fueled with healthy foods?

Fast food might satisfy your sodium cravings, but think about the bigger picture here: how well do you think a few items off a dollar menu will prepare you the night before a big test? I’d wager that a solid nutritious meal with ample greens and smart proteins like chicken or fish would be much better for your mind. Certain foods are called “brain food” for a reason, after all.

Expanding Your Palate Will Open Your Mind In Other Areas

In my opinion, trying new foods can do a lot to broaden a person’s intellectual horizons. I’d like to think that there’s a pretty direct correlation between adventurous eating and adventurous behavior. For picky eaters with serious food phobias, it takes a tremendous amount of courage to overcome those anxieties and try something outside of the comfort zone.

The idea of eating a salmon filet with green beans can seem intimidating if you’re only to eating nothing but hamburgers and French fries for most of your meals. But I guarantee you that the moment you try something new, the moment you challenge yourself to try new foods—especially healthier options—you’ll notice your entire worldview start to chance. Fearless eating translates into many other positive behaviors: you might have more confidence in your studies, or you might gain the courage to take the helm in social situations.

Eating Well Can Save You Serious Money

And then there’s the financial argument, which I think makes the strongest case for college students to consider healthy eating habits. If you budget properly for it, you can save a good chunk of change from eating expenses if you make your meals at home from store-bought produce, meats, and grains. If you cook meals in big batches and with well-balanced ingredients—say veggie lasagna or a one-pot heart meat stew—you could have enough portions to last you through several lunches and dinners. Cooking in such a way will even cost you less over time than if you were to rely on ramen and dollar menu items from a nearby fast food joint. What’s more, cooking for yourself is the only way to ensure that you get the proper nutrients you need to maintain a healthy diet in school.

 

About the Writer

Barbara Jolie is a freelance education, tech, and health blogger currently writing for onlineclasses.org. She loves to write about higher education in particular through the lens of either student health or modern mobile technology. Please feel free to leave Barbara some comments!

 

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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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"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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There’s More to Your Child's Food Personality Than Rules and Exposure

American kids can eat almost anything; that’s what I’ve noticed over my past two weeks of travel. If you live in California, your children may be accustomed to eating Mexican meals, snacks from Trader Joes, and occasionally visiting the Donut House for some yummy in the tummy fried dough. If you’re a Colorado native, your kids may enjoy a juicy bison burger, trail mix concoctions and hot cocoa on particularly cool nights. And if you’re from the East Coast, like my family, your tots may be exposed to pizza for easy dinners, organic applesauce for snacks and ice cream on summer nights.

But if you think that a child’s ultimate “food personality”—aka whether they’re a picky or an easy eater—is fully based on the neighborhood they grew up in, the foods their parents purchased or their underdeveloped palates, then think again. Children’s preferences are not black and white, and just as some may be strong-willed, athletic, outgoing or shy, they have equally unique food personalities too.

During my family’s vacation, we spent time on a dude ranch in Colorado, where I observed the same kitchen quandaries I write about here on Mom Dishes It Out all the time. I observed a mom bribing her daughter (the youngest of three) to eat her carrots in order to get her ice cream. I heard another parent tell his sons, “Enjoy your last big breakfast of bacon and eggs.” Personally I just gave up and let my boys eat peanut butter and jelly sandwiches and ice cream twice a day, as they refused all other foods anyway.

At the ranch, I spoke to one guest, an ER doctor, who told me his daughter is a great eater but his oldest son is finicky. When his son went off to college, he lost weight due to his selective intake, and since then has become more open to trying new foods.

Another guest, a nurse practitioner, told me how three of her four children ate well-balanced meals, while one son’s eating patterns were the complete opposite. Interestingly enough, her son with the picky palate is a twin, and exhibited totally different food preferences when compared to his fraternal sibling. (This story reminded me a lot of my own childhood, and how my sister and I had very different eating habits growing up despite our similarities.)

What’s the point of all this? It’s simple. Though rules and exposure in the kitchen may play a significant role in the development of our eating habits, they are not the only factors that will determine a child’s unique food personality. All you can do is sit back, enjoy the ride, and do the best you can as a parent to support them along the way.

  • How would you describe your child’s food personality?
  • What do you think are the greatest influences on your child’s food personality?
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Tolerating Your Children's Boring Palates

Photo Credit: Leonid Mamchenkov via Compfight cc

Do you ever get frustrated with the monotony of your children’s meals? Are you bored preparing the same chicken dish every night? Do you feel that you and your husband are limited in restaurant variety as well as quality due to your children’s picky palates?
If you answered yes to any or all of these questions, then welcome to my world. Because whether you spend all day working in an office or at home caring for your tots, there is nothing more heart-breaking than laboriously preparing an elaborate and flavorful meal that is received without enthusiasm.

 

 

 

My boys’ food preferences seem to rotate. Although they are gradually expanding upon what they’ll tolerate, this process can be painfully slow at times. Exposure therapy, while valuable, often works at a snail’s pace, and there are days when getting your children to try—and actually enjoy—a new food can feel drawn out and downright frustrating.

Just tonight, I had to “go with the flow,” and be sure not to make a big deal about my little guy’s refusal to try a measly nectarine. While he looked absolutely adorable in his attempt to give me a big ol’ orange-hued smile, he never actually consumed the fruit.

The beautiful—albeit incredibly vexing—part about raising children is that their reactions to different foods can be so misleading. Though Billy didn’t technically eat the fruit, he was at least open to making silly faces with the peel in his mouth. That’s progress, right? In a way, I was thrilled by his openness; but internally, I was conflicted. I guess, like all moms, even registered dietitians can get irritated when trying to understand why the introduction of new flavors is such a challenge.

Just when I was about to give up, my older son, Bobby, gave me the answer I’d been searching for.

“I don’t like the red part of the nectarine,” he said (which, of course, happens to be my favorite part).

Bobby added, “Mom, I just like everything the same! I like to have the same thing every night.”

As he often does, Bobby brought me back to reality. Kids like monotony. They like structure and knowing what their days—and their meals—will bring. Bobby understands the basic concepts of eating nutritiously, and so he makes an effort to eat a fruit, a vegetable, and a protein along with his favorite box of Annie’s Mac and Cheese. The last thing he wants, however, is to be adventurous in the kitchen. He just wants the same nutritious foods every night.

Billy is only three-and-a-half and is still unable to verbalize his needs and wishes. As moms, we sometimes become subjective and emotional, mistaking this lack of communication for something it isn’t. If we step back for a moment, observe (or in my case listen) to our children, it is possible to find clarity.

Boring food can be safe and predictable in an overly stimulating world ripe with change. Children relish in what they know, whether food, their school day or their bedtime ritual. If their plates are filled with nutritious and wholesome foods, be thankful. Continue exposing your children to new food, and try to enjoy the process rather than just endure.

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Is Your Child Hiding Food?

You asked Mom Dishes It Out “What can I do if my child is hiding food?” Read on to find out how this mom and RD would handle the situation. Thanks for asking. Keep the questions coming!!

My answer: First of all, don’t assume your child hid the food from you just because it is in the garbage. Food can be considered hidden when you find candy or wrappers under the bed, in the closet, in a shoebox or behind books.

Once you determine whether the food is actually hidden, don’t be reactive. Calmly sit down with your child and ask why they are hiding the candy or whatever wrappers you have found. Try to let your children use their own words to voice their feelings. You may need to help them, but wait until they give you some direction. Otherwise, the child may just say, “yes,” with the hope you will leave them alone.

You may also want to ask yourself a few questions. Does your child think they are not allowed to have it? What has led them to believe this? Do they think they need more food than they are getting? Are you perhaps restricting your child’s intake because you are worried about their weight?

Most importantly, assess your feeding style and whether there is anything that you can do to help your child eliminate this sense of shame around the particular food. Let them know that if they want a certain type of food like candy, it’s okay. However, they should let mommy or daddy know, and the food should be consumed in the kitchen.

Keep in mind which wrappers you have found. To neutralize this food, serve it to your child one day as a side with their lunch or as an afternoon snack. If you incorporate it into your child’s intake, they will no longer feel as though it is forbidden, and therefore the food itself will have less appeal. Remember, when you tell a child they cannot have something, they will want it more. Do the reverse here!

Question 2: What can I do if my child is sneaking food and hiding the wrappers?

My answer:  If your child is sneaking multiple pieces of candy and you “catch them in the act,” stay calm. Quietly assess the entire situation; what else has the child eaten that day? Are they giggling or embarrassed? If the child is giggling, they are most likely just enjoying themselves, meaning this behavior is not typical.

Photo Credit: 藍川芥 aikawake via Compfight cc

Whatever you do, make sure not to shame your child. You can laugh with them. You can ask if they are hungry and would like a snack or their next meal earlier. When given the opportunity without being shamed, a child will most likely share their true feelings. If this is at a random time during the day, assess whether eating these foods will interfere with the child’s meal intake.

Is there a good reason to forbid this food, besides the fact that it may be less nutritious than you’d hoped? If the only reason you can come up with has to do with nutrient density, and your child typically consumes high-quality, wholesome foods anyway, then you may want to let your child simply enjoy it. Allowing them to consume it will help to ensure that this type of food remains neutral, and no morals, labels or values, like “good” or “bad,” become associated with that item.

If you think that allowing your child to eat this specific food at a particular time may affect their snacks or meals, you have two choices. The first option is to let them eat the food, and later, to point out to them why they are not hungry for their next meal (because they ate too closely to dinner, if and when this actually occurs). This is a good way to reinforce internal self-regulation, enabling them to recognize hunger and fullness cues and identify how a food can fill them up.

Choice number two is to tell your child that they need to save the rest of the food until snack time. Explain that a meal or snack is coming up, and you want to be sure they have met their nutrition needs before they consume a “sometimes” food (aka a less nutrient-dense food).

Have any other parents experienced this? How did you resolve the issue? Did you hide food as a child and how would you have like the situation to be addressed? Again, thanks for asking Mom Dishes It Out your feeding and eating questions.