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Snacking Sense

Snacking Sense
By Christie Caggiani, RDN, LDN, CEDRD

 

If you’ve ever tried to have a clear and concise conversation with your child after school, you might find it a daunting and nearly impossible task.  Typically, you will find their attention, energy and desire to recount the day stretched thin, and much of that is simply because their bodies have run out of fuel. If it’s been at least 3 hours since their last meal or snack, or their previous amount of food was small, rest assured it is time for them to eat. They need a snack.

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As Ellyn Satter so beautifully explains in her Division of Responsibility, one of the parental roles in the feeding relationship is to “provide regular meals and snacks”.  This provides stability and the reassurance that food will always be available, thereby allowing children to develop a regular rhythm of hunger and fullness signals which will serve them well throughout their life.  As they trust that we will provide food in a regular and timely manner, they can best develop a sense of trusting themselves and their internal signals.

Snacks, however, have many stigmas and much confusion abounds as we try to determine the “best way” to provide them to our kids.  Here are some suggestions that may answer a few of your questions:

  • Snacks are typically best thought of as little meals, not a single stand-alone item. Our culture has branded certain categories as “snack foods”, however anything you would serve at a meal could feasibly be a snack and will undoubtedly be more satisfying than a single-serve package of baked crackers!  How about a slice of leftover veggie pizza and some grapes?
  • Include two or three foods from amongst:  whole grains, protein, dairy, fruits, vegetables, and fats.  Make certain to also offer some ‘fun foods’, and pair them with foods that have a little staying power, such as chocolate chip cookies and a glass of milk.  Having foods with a higher fat content will hold them longer, and create greater satisfaction.
  • Since all foods can be part of a balanced eating relationship, I tend to recommend buying full-sized bags of products (chips, crackers, cookies), rather than 100-calorie individual versions.  Not only does this save you some money, it most importantly avoids all of the subtle messages that we give our kids by placing “calories” as part of a food decision.  Have you ever had a 100-calorie bag of anything?  Were you completely and utterly satisfied after finishing it?  If you wanted another one, did you feel like you “shouldn’t”?  In my experience, they leave us hanging, wishing we had more. There is nothing magical about that number “100”, except that it’s an effective marketing strategy.  By focusing on the number, we have a much harder time listening to our tummies and the signals that tell us if we are still hungry or comfortably satisfied.  Instead, present these foods on a plate or in a serving bowl, allowing kids to fill their own plate and gauge the food amounts to their hunger levels.  For snacks you need to pack, keep some reusable snack containers on hand and make certain to include enough so that they can eat sufficiently.
  • A snack is not a treat, not a reward, not withheld in a punishing manner, not conditional.  It’s simply a consistent part of a normal day between meals.  It is just food.
  • Have your kids sit at a table for snacks (without TV, Instagram, or homework!), allowing them to better listen to their bodies and know when they’re satisfied, (not to mention the fact that running around the house is dangerous and messy if done while eating!).  If your child needs to go straight from school to a practice, event or appointment, make certain to have packed a few snack options, and give him time to fully taste and enjoy before running out of the car.
  • Sit down and keep your child company, listening to your own body’s signals of hunger or thirst.  Snack time is designed to relax and regroup.  Take a quick minute to breathe, stretch and transition from the busy day.  Don’t create a stressful conversation about the hours of homework they have yet to face!  Our children are watching us always, and modeling consistent snack and re-charge time is helpful for their development, as we as for our energy and patience.
  • Try to give at least two hours and not longer than 3½ -4 hours between a snack and the next meal.  For example, if dinner is at 6:00, aim to have snack time completed by 4:00, in time for your child to get hungry again by the meal.  In the meantime, make certain your little one has caught up on their water intake, adding in some fresh fruit, ice cubes or cucumbers for a little flavor and fun.
  • If your child is truly not hungry, they won’t eat.  They can then eat at the upcoming meal –  no grazing later on as the meal approaches.
  • When your kids are older, they can begin to make some choices about snacks, within the guidelines that you’ve demonstrated.  Remember to keep them planning and eating at a generally consistent time.

If you maintain the reliable consistency of meals and snacks, including a variety of foods, your child will regulate and be able to trust their body’s signals of hunger and fullness.  Happy snacking!

Sources:
Ellyn Satter, Child of Mine: Feeding with Love and Good Sense (n.p.: Bull, 2000), http://www.amazon.com/Child-Mine-Feeding-Revised-Updated/dp/0923521518/ref=pd_bxgy_b_img_y/185-4852629-9299211.
“Ellyn Satter’s Division of Responsibility in Feeding,” Ellyn Satter Institute, 2014, http://ellynsatterinstitute.org/dor/divisionofresponsibilityinfeeding.php.

 

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The Picky Eater Chronicles

The Picky Eater Chronicles

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Let’s set the scene. Just two years ago, my kids refused to eat turkey and mashed potatoes as well as all the other traditional Thanksgiving fixings. Well, we’ve come a long way during the past two years as my children tasted, refused and sometimes even protested about trying new foods. But this past Thanksgiving served as a milestone holiday for my family.

My older son Bobby ate turkey, corn and mashed potatoes. Although the food was neutral in color, it was a big step forward. Remember that two years ago, he refused all of the Thanksgiving holiday foods. I did bring my younger son Billy foods I knew he liked because I know he will simply refuse to eat rather than try something new at someone else’s suggestion.

I brought Billy a PB and jelly sandwich, sweet potato cranberry Squeezer, dried mango and freeze-dried peaches. He sat next to his father and his pop. I heard Pop (my father) tell him he needed to eat animal protein to grow tall and be strong. His cousins chimed in to say he already was super strong…especially while playing football earlier that day. Meanwhile, my husband’s father expressed his bewilderment about how my son could even grow at all while eating these foods.

Well, I love—not!—how everyone thinks that it’s okay to comment about my son’s food intake. I could easily comment on everyone else’s food choices and behaviors around eating but I don’t. My Billy quietly took it all in and happily ate his sandwich. Mind you, when it was time for dessert, both of my kids refused the pies and the cheesecake. They chose to eat ice cream…and left without a fuss.

So while Bobby’s intake certainly has improved, it’s not a nutrition regimen to brag about even though he’s come a long way. It just makes me happy to have an easy, protest-free meal. Meanwhile, my younger Billy, the pickier of the two from the very start, continues to need lots of exposure to new foods. But kids are funny; you just can’t force this issue.

Later on Thanksgiving night, I talked with Billy and told him I was okay with his food choices. I said it may be true that he might be a little taller if he chose to eat a bigger variety of foods…especially foods with more protein. I asked if he was interested in trying more foods… particularly if we kept his attempts just between us. He smiled his devilish smile and we hugged.

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After food shopping on Sunday, I gave both boys half a bagel with cream cheese and jelly. And that’s when the drama began! I was simply asking them to try one bite… one lick…one touch…one anything! Bobby took a bite, said it was okay, but wanted his grilled cheese sandwich. So I made him his grilled cheese sandwich. Billy, on the other hand, carried on and on…until he finally tried it…but not before breaking down in tears. Actually, I really do think he liked it, but I doubt he will ever admit that he did. So, what was supposed to be a neutral and calm tasting experience became emotionally heightened—probably more harmful than helpful. I made turkey tacos for dinner that night. Bobby said he would try a taco but freaked out when I added the fixings. He went into a total tail spin. Meanwhile, Billy ate the taco shell in pieces and dipped his finger in the guacamole and held the black beans. That was a huge success—a giant step for Billy. Bobby continued his rant until I asked if there was a part of the taco he might be willing to eat. He chose the turkey meat.

So I sat there with them while they finished eating; my husband and I were already done eating by that point. And then I grabbed a clementine…and enjoyed it even more because the boys joined me. The three of us happily peeled, shared and ate about four clementines. So what started as just another challenging meal time ended up being fun and fruitful. I do wish these special moments with my sons could be tear free, but I guess life would be far too easy then!

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Guest Blog: Fluffer Nutters vs. the Apple… which one really wins???

This weeks guest blog is written by Collen Colletti and addresses school lunch. Colletti is a mom, teacher, writer and equestrian. She describes herself by the contents of her purse: “In the contents of my purse you would most likely find the normal necessities, with a few exceptions.  First there is my USB stick filled with lesson plans to teach my students.  I love the feeling I get when I see a child’s mind exploring and learning.  Next one may come across a pair of spurs, I have spent countless hours at the barn with my horses.  Riding is both competitive and therapeutic for me.  If you dig a little deeper, there is a small writers leather bound journal that goes with me every where. It is constantly capturing my story ideas.  Lastly, a package of Barbie bandages for my girls, the most rewarding job I have ever had.  They bring more joy to my life then I ever could have imagined!”

Fluffer Nutters vs. the Apple… which one really wins??? by Colleen Colletti

“Ring, “my alarm clock yells, indicating that Monday morning has arrived and the usual craziness of getting my husband, two children, and I ready and out the door for the day begins! Each morning I select a delicious energy filled lunch for my children, drop off at school and wish them a splendid day.

I arrive at work, a middle school classroom. Throughout my teaching career, I have watched as many of my students arrive to school sluggish. At lunch I see those same students enjoying a processed filled lunch, or trading aspects their nutritious meal for a bag of chips. The problem is simple, you send your child to school with a healthy balanced lunch and instead of eating it, it is traded for a sugar or additives overload. Not only does an unhealthy diet affect your child’s energy, it also may have health implications later in life. Yet how do we get our children to eat the lunch we send them? In kids eyes how does healthy food compete with what other students bring into the lunch room. Are we really reaching our kids or do the Fluffer Nutters win out?

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So how does one fight against the endless sea of fast food restaurants, bakeries, treats brought into the classroom, and the food exchange at lunch. In my household, we believe in providing a variety of food choices. My husband and I feel that banning certain foods simply makes the child want it more. Instead we allow our children to enjoy goodies, but provide healthy alternatives to the processed foods. For instance, instead of store bought chocolate chips, we offer cookies with all natural ingredients and dark chocolate instead of milk. Another big hit in our home are the fresh fruit ice pops. I liquefy strawberries, pour them into a kid friendly mold, and add a few strawberry or raspberry chunks and freeze over night. In the morning, they always love to have a fresh ice pop, and I don’t mind giving it to them, because it is all natural. An added bonus to these sweets is that it fosters quality time with my children. They love to put the cookie dough on the tray or berries in a bowl. I agree that between little league, ballet, or any other after school activities, it is much easier to simply buy pre-made treats, but are we really helping our kids? So in reality, how do I find the time to bake or cook? The answer is simple… make extra! I don’t bake or cook like my mother, whom every time you walked in the house the aroma of fresh goodies filled the air. Instead, I create fresh meals every few nights allowing for healthy leftovers. In terms of snacks, every few weeks I enjoy a Sunday afternoon with my children baking. Half our delicious snacks, I place into a jar and the other half go in the freezer. My children have become accustomed to natural fresh ingredients and in many cases shy away from the lack of quality and taste that processed foods offer. As a result, this method has helped expand my children’s taste buds in a way that is fun and healthy for them.

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What about those of you with a younger or older clientele? Daycare or nanny is prevalent even more today with a two household income. These environments are wonderful both socially and academically, except children are also exposed to sickness at a younger age. A wholesome diet, aides a healthy immune system cultivating their emotional, cognitive, and developmental skills. Some may say that the little ones are much easier to feed then the big ones. So how do we reach those opinionated teens? My experience with the young adult age group reaffirms what I do at home. Teenagers who have enjoyed fresh fruits, vegetables, essentially an all natural diet since they were little, continue those habits through their adolescent years. They are active members of the classroom throughout the entire day. No late afternoon sugar crashing! While, the students who have grown up on macaroni n’ cheese or Ramen noodles, will pack just that for themselves when they are in charge of their lunch. I always cringe when I see a growing child diving into a fast food lunch and diet coke on a daily basis. How do they have the energy required of them to study, play sports, and become active participants in their educational career?

In conclusion, as long as we teach our children to make the right choices, healthy choices… we are one step closer to winning the battle!

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Finding Time for Family Meals

It’s important to have family meals as often as possible. There’s little doubt that children benefit from quality mealtime, home cooked meals, balanced menus, role modeling and exposure to new flavors. But let’s face it: Parents who lead busy urban lives can’t always make this happen.

Have I ever skipped a family meal? Guilty as charged. Despite the fact that it’s my professional duty to discourage others from doing so on a regular basis, many times, family meals just aren’t realistic. Both my husband and I, for example, work late several nights a week (I’ve recently cut back from three to two nights a week in the office), and between social events (whether professional, academic or with friends) and our own date nights, Sunday and Monday are the only days left where we can consistently sit down for family meals.

I try to practice this reasoning as a professional RD and am realistic regarding other New Yorker’s lifestyles as well as my own. Overall, I believe in looking at the whole picture when it comes to how we choose to raise our kids, and in my own household, the time we spend together is about quality, not quantity.

Does this make my husband and I—and other fellow socially and professionally active parents—irresponsible? No. But when I started Mom Dishes It Out, I promised to give you honest accounts of my family’s experiences in the kitchen. So I’m telling it to you straight; whether I applaud this type of behavior or not, this is my reality.

Rise and Shine: Breakfast

My boys, Billy and Bobby, have fallen into the pattern of eating breakfast on the couch while ogling their favorite TV shows. I know: I should probably lie here. Food in the living room? As an RD, I’m like my own worst nightmare.

Hubby is already working when we wake up on school days, so most mornings, I’ll try to sit with the boys during breakfast on the couch. Sometimes we move to the dining room table. Sometimes we don’t.

On weekends, we eat breakfast as a family—a habit we try to maintain. We’ll make organic whole grain pancakes and eat them together at the table—well, most of the time. On Sunday, my husband takes over as chef and cooks up a healthy omelet, or the kids and I stick to cereal and yogurt. Either way, we try to use this time to expose the boys to a balanced menu of delicious and wholesome morning foods like eggs, veggies, lox, cheeses, breads and hot sauce—even if they only lick them.

Midday Meal: Lunch

The boys obviously eat lunch at school. Unlike most cafeterias that are filled with chips, candy and donuts, both Billy and Bobby’s schools do not provide lunch. Thank goodness.

I’m the gatekeeper of their lunches, and I take this opportunity to pack their bags with nutritious meals and snacks based on my own judgments. Better yet, their schools encourage parents to supply healthful foods, so my kids are less likely to be exposed to cookies and chips as snacks. If yours are, it’s not the end of the world.

Nighttime Noshing: Dinner

Dinner with the dietitian can be limited since, as I said, my evening schedule is pretty packed. Twice weekly, I’m in the office until 9:30 meeting clients who can’t see me during the workday. The nights I’m not able to eat at home are somewhat nondescript. Billy and Bobby chomp down their dinner on the couch while watching television or sitting with their caregiver at the dining room table. It’s nothing spectacular, and I’m really just concerned with making sure they eat a semi-nutritious meal.

We try to reserve Sunday and Monday to eat dinner together as a family. During a typical family dinner, the kids eat their preferred foods while my hubby and I stick to ours. (I’ve yet to convince the boys that salmon with wheat berries and grilled asparagus is more enticing than grilled chicken.)

Since Billy and Bobby typically get hungry before us, they usually eat dinner earlier in the evening and then continue to nosh on a light snack (if they’re still hungry) with their dad and I at the dinner table. And trust me, we make the most of our time together.

How often do you sit down with your kids for a family dinner? Are there some meals that are easier than others to eat together? Do your kids eat the same dinner as you do, or do you cook (or serve) separate meals?