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How to Start Serving Family Style Meals: 5 Easy Steps

How to Start Serving Family Style Meals: 5 Easy Steps

by Natalia Stasenko, Registred Dietitian | Division of responsibility in feeding, Feeding strategies, Picky eating

If you have been reading my blog or following me on social for a while, you know I am a big proponent of family style meals. And if mealtimes are a struggle, serving your meals family or buffet style may immediately reduce the stress levels of kids (and adults). ...
Family Style Dinner Ideas for Picky Eaters

Family Style Dinner Ideas for Picky Eaters

by Natalia Stasenko, Registred Dietitian | Feeding strategies, Picky eating

Eating dinner as a family is a modern trend I am very happy to follow and recommend to others. So many of you juggle busy schedules to spend the quality time with the kids and partners and model good eating habits.  But the reality is that churning out meals...
High Calorie Food Options for an Underweight Child

High Calorie Food Options for an Underweight Child

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Picky eating

Feeding a child who seems tinier than their friends is a difficult task. A skipped meal may seem like a wasted opportunity to get more calories. Constant comparing to friends and other siblings is emotionally draining.  If you think your child is small and...
Should I give my child a bedtime snack?

Should I give my child a bedtime snack?

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Snacks

A pediatric dietitian’s take on bedtime snacking. When bedtime snack is a good idea, when and how to offer bedtime snacks.

Want your child to try new food? Try this messy strategy.

Want your child to try new food? Try this messy strategy.

by Natalia Stasenko, Registred Dietitian | Child nutrition, Division of responsibility in feeding, Feeding strategies, Picky eating

How to help children develop a healthy relationship with food and their bodies through food play. An interview with a pediatric dietitian.

Constipation in children: symptoms and treatment options

Constipation in children: symptoms and treatment options

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Picky eating

When my kids were younger, they used to report back to me after each bowel movement. I am not going to share all the descriptive details we went into, but you get the idea: this topic has always been fairly important in our household. Dietitians love to talk poop! But...
Is BLW a safe and nutritious way to start solids? The latest research recommendations.

Is BLW a safe and nutritious way to start solids? The latest research recommendations.

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Starting solids

Read more [...]
The hidden reason your child has trouble eating

The hidden reason your child has trouble eating

by Natalia Stasenko, Registred Dietitian | Feeding strategies, Picky eating

Do you wonder why your child is so selective in her eating? While there is never a simple answer to this question, we know that feeding problems typically arise from a whole bouquet of reasons. These reasons include, among others, sensory challenges, oral motor...
Just how picky is your picky eater? Types of feeding problems in children.

Just how picky is your picky eater? Types of feeding problems in children.

by Natalia Stasenko, Registred Dietitian | Feeding strategies, Picky eating

Read more [...]
Mega list of nutritious snack ideas for kids (PLUS when, where and how to serve snack)

Mega list of nutritious snack ideas for kids (PLUS when, where and how to serve snack)

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Picky eating, Snacks

Read more [...]
Why is your toddler is refusing to eat?

Why is your toddler is refusing to eat?

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Picky eating

This blog post has been in the works for a while because I wanted to cast a large net to help as many of you as possible while staying specific enough to actually be helpful. Food refusal is one of the most frustrating things kids can do. If your toddler ever rejected...
What if your child does not want to eat breakfast?

What if your child does not want to eat breakfast?

by Natalia Stasenko, Registred Dietitian | Child nutrition, Feeding strategies, Picky eating

If your child refuses breakfast, here are a few possible reasons why and the steps you can take to help your child eat breakfast.

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Natalia headshot I am Natalia, a registered dietitian, child nutrition expert and mom of three. I love helping families raise healthy and happy eaters, resolve feeding problems, eat well with food allergies and enjoy family meals in simple and delicious ways.

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natalia.stasenko

Registered Dietitian 🔬
Child nutrition 👩‍🍳
Speaker🎤
Writer 📃
Consultant 👩🏼‍💼
Mom of three 👱🏻‍♀️👧👶
London 🇬🇧
Instagram post 2158982205145501036_1350228108 🍞Shall we chat about accepted/safe foods that are often starches? 🍞 . In many traditional cultures around the world, meals are accompanied by a plain side dish, usually a starch, which is easy to eat and goes well with other dishes on the table — bread or potatoes in Europe 🥔 , rice in China 🍚 or corn tortillas 🌾 in Mexico. . Other options on the table may need more consideration, experimentation and a more gradual approach. . But what should we do if all kids choose to eat are those accepted/safe foods that more often than not are of the starchy type? . ✔️Look at what they eat over a week, not a single meal or a day. . ✔️A very small number of children with severe feeding difficulties, including those with the diagnosis of ARFID, will find it much harder to expand their food choices. If you suspect that your child is on the extreme side of the picky eating spectrum, you will need an assessment and a multidisciplinary team of health professionals to help them. . ✔️Remember that starches are easy to like and are a great source of calories and nutrition. . ✔️Bread, pasta and potatoes also have protein, among many other nutrients. . ✔️Starchy foods are easy vehicles to introduce new flavors - new sauce on pasta, new spread of toast etc. . Full article in the link in the bio. What do you think of accepted foods? Does letting your child eat as much as they want scare you? . #feedingkids #feedingkidshealthy #realfamilymeals #realfamilymeals #pickyeating #pickytoddler #momslife #realmoms
Instagram post 2144587430489453757_1350228108 🥛Drinks for children: New Guidelines🥑. ⁣ ⁣ They are clear, science based and nicely presented. See the slides 👆🏻 ⁣ Developed and endorsed by leading child health organizations like American Academy of Pediatrics, Academy of Nutrition and Dietetics, America’s Pediatric Dentists and American Heart Association⁣ 🔬📚 ⁣ Ages covered - 0 to 5⁣ ⁣ Short summary: ⁣ ⁣ 💧 🥛 Best drinks for kids are water and plain milk - not a big surprise 😉. ⁣ ⁣ For babies - breast milk and formula 🍼.⁣ ⁣ Juice is to be limited to about 4-6 ounces for older kids, babies under 1 should not be served any. ⁣ ⁣ Not recommended for kids:⁣ ❌flavored milk (The reason behind - too much added sugar)⁣ ❌toddler milk (Hurray, seriously 😐 )⁣ ❌plant based non dairy milks - see below⁣ ❌drinks with caffeine 👍🏼 ❌low calorie sweetened drinks, including those with “healthier” sweeteners like stevia. ⁣ ❌sugar-sweetened drinks, obviously (soda, sports drinks etc)⁣ ⁣ Smaller print 🧐:⁣ ⁣ 📌Plant milks are not recommended as an adequate replacement for cow’a milk, BUT if your child is allergic to dairy or the family does not eat dairy products, a consult with a health care provider to choose the option that supplies enough calories, calcium, fat, protein and vitamin D.⁣ 📌Milk should be limited to 2 cups for 2 and 3 year olds and 2.5 cups for 4 and 5 year olds. ⁣ And here are my two cents for selective eaters: ⁣ 1️⃣ if the only milk your child drinks right now is flavored, do not remove it before talking to a dietitian.👨🏽‍💻☝🏽calories, fat and protein. ⁣ ⁣ 2️⃣ If your child eats no fruit or vegetables at all, drinking fortified fruit juice may be important, especially if you are struggling to find a supplement that they accept. ⁣ 3️⃣ as always, check with a dietitian if your child’s nutrition worries you. ⁣ The food/drink that your child accepts right now may not be the healthiest out there, but they may be a source of vital nutrients he needs to grow. ⁣ ⁣ ❓What are your thoughts on the new guidelines?❓
Instagram post 2140246543869338281_1350228108 🥗How to go through your feed without going crazy.⁣🤪 ⁣ As humans, we tend to shine the light on the positive side of things. ⁣ ⁣ As a result, what you see other people's kids eat on instagram or facebook may be not an accurate representation of their daily diet.⁣ ⁣ 😇You see them sipping a green smoothie ✔️but you don’t see them enjoying a bowl of plain pasta ⁣ 😇You see them eating a salad ✔️but not pizza ⁣ 😇You see them chopping veggies for a stew ✔️but don’t see them begging for chips ⁣ ⁣ 😇Or you see them serving themselves a balanced family meal 🙋🏽‍♀️ and not climbing the kitchen counters looking for something sweet when dessert is not on the menu 🤦🏽‍♀️.⁣ ⁣ The point is, what is going on in your family may be EXACTLY what parents in many other families are going through. Or not exactly that, but equally frustrating and not perfect.⁣ ⁣ From years of working with families I learnt that when we are obsessed with perfect nutrition 🔬🥦, kids are more likely to eat less variety, be preoccupied with sweets and have a lower appetite at mealtimes.⁣ ⁣ So next time you see someone else’s child eating something your child doesn't, just breath and remember:⁣ ⁣ 📌Feeding kids is not a competitive sport. ⁣ ⁣ 📌There are no referees and no medals. ⁣ ⁣ 📌We are all our kids’ coaches. ⁣ ⁣ 📌It’s our job to get to know THEIR story, to support them in THEIR unique challenges, to help them to grow into the best eaters THEY can be. ⁣ ⁣ 📌So let's direct our efforts IN to learn about our kids instead of OUT to compare them to others. (And unfollow annoying people who post annoying things on social 👍🏼😉)⁣ ⁣ Disclaimer: my kids like some salads, but not all. They also like pizza, hot dogs and cupcakes. On the photo is a salad they absolutely adored - it had berries, some kind of sweet dressing and a gallon of olive oil. ⁣ ⁣ How does social media make 𝘺𝘰𝘶 feel?⁣ . . . #realfamilymeals #feedingkids #pickyeaters #realmomlife #toddlermeals #familymeals #dietitiansofinstagram
Instagram post 2136670341187255550_1350228108 🥑Who thinks that it is too easy to get caught up in a constant stream of prompting, reminding and cajoling when eating with kids? 🥑 ⁣ BUT… next time you are about to say something related to food or your kids’ eating, try this. ⁣ Ask yourself: would you treat your husband’s colleague in the same way if they dropping in for dinner?⁣ ⁣ - would you prompt them to take another bite of spaghetti⁣? ⁣ - would you ask them to take two more bites of fish⁣? ⁣ - would you promise dessert if they ate their carrots?⁣ ⁣ I bet you would give them dessert regardless of how many bites of veggies they had! #notfair⁣ ⁣ I know it may sound silly, but the kids need the same autonomy and space when it comes to mealtimes and making their own choices. ⁣ ⁣ And to give them this space, we need to learn to be pleasant mealtime companions 😀, not the mealtime police 🤨.⁣ ⁣ With very anxious eaters, I often recommend the parents to stop looking at their child's plate because she may interpret it as pressure or judgment. ⁣ ⁣ Other examples of covert pressure:⁣ ⁣ 👎🏻moving the bowl with non-preferred food next to them⁣ ⁣ 👎🏻saying “Yum, this is so good” 3,500 times⁣ 👎🏽serving limited amounts of their preferred food in an attempt to get them to eat other food⁣ ⁣ 👎🏽praising them for eating ⁣ ⁣ Yes, yes, yes, these strategies may work in a short term and with some children, but if mealtimes have been tough for a while, it is time to rethink them. ⁣ ⁣ So I challenge you 💪🏽: ⁣ ⁣ At dinnertime, tonight or tomorrow, talk about 🌈 and 🦄 , 🚙 and ✈️ , 👫 and 🎭.⁣ ⁣ But avoid mentioning who eats what and how much. ⁣ ⁣ And then come back and let me know how it went! . . . #parentingpickyeaters #realfamilymeals #fussytoddlerfood #fussyeaters #feedingbytes #dietitiansofinstagram
Instagram post 2134466259223746559_1350228108 🌟 The best basil and hummus turkey patties (perfect for BLW)⁣ 🌟 ⁣ I adapted the recipe from a magazine that our local online food shop, Ocado, kindly sent us a few weeks ago. I had to simplify it, of course, because #realfamilymeals. ⁣ All the kids loved it. The basil adds a fantastic flavor and the hummus makes the patty moist and tender.⁣ ⁣ Because the recipe has only a few ingredients and is low in salt (if you omit the soy sauce), it is a perfect for Baby Led Weaning. ⁣ ⁣ Babies need exposure to as many flavors as possible and besides, the patties are a good source of iron, a potential nutrient of concern for babies and toddlers.⁣ ⁣ Here is what you will need 👇🏼:⁣ ⁣ 800g turkey mince⁣ 4tbsp hummus⁣ 100g (1/2 cup) breadcrumbs⁣ a generous bunch of fresh basil, leaves roughly chopped⁣ zest of 1 lemon⁣ 2 tablespoons of soy sauce (avoid if you have babies to feed)⁣ 2 tablespoons of olive oil, for frying⁣ ⁣ Prep 🥣:⁣ Preheat the oven to 200C/390F⁣ Place all the ingredients for the patties in a bowl and mix together ⁣ Form 12-14 patties⁣ Heat a frying pan on a medium heat, pour the olive oil and cook the patties in batches, on both sides, 1⁣ 2 minutes on each side⁣ Finish cooking in the oven for 5-7 minutes ⁣ Serve with your favorite starch and veggies 🌽 🍅 🍛 🥔 🍝 🥖 🥑 . ⁣ . Ketchup is optional (or not 😀) ⁣ Yum!⁣
Instagram post 2131500131950187307_1350228108 🥙How to start serving meal family or buffet style⁣🥙 ⁣ I am the biggest fan of family style meals! ⁣ ⁣ All goes in the middle, serving spoons stuck in food, kids (and adults) given empty plates and I can sit down and enjoy my meal as well instead of constant getting up to get something. #whocanrelate⁣😄🖐 ⁣ Kids appreciate the autonomy, the stress levels at meals will go down and the actual eating and variety - up!⁣ ⁣ 🥣Here are my 5 easy steps to transition from pre-plating to buffet style: ⁣ 1️⃣ Start with breakfast or a weekend meal. Much easier than st dinner time, when time is limited and everyone is tired. ⁣ 2️⃣ Keep meals easy. 1/ Pizza and a salad 2/ A bowl of noodles, cut up veggies with hummus and some cold cuts. ⁣ ⁣ 3️⃣ Consider no cook meals. 🥪A sandwich bar with a loaf of bread, cold cuts, spreads, cheese and some fruit 🍧A yogurt bar with a selection of toppings 🍗Some store bought rotisserie chicken with some baguette, tomato sauce and fresh vegetables. ⁣ ⁣ 4️⃣ Prepare the tools: mini tongs and serving spoons.⁣ 5️⃣ Keep it age appropriate. ⁣ ⁣ 👧Toddlers may need help pouring and scooping ⁣ 👶🏽Babies under 12 months - just place a small amount of everything on their tray. They will throw down on the floor everything they are not in the mood for.🤣 ⁣ And because I have served about 3,500 family style meals at this point 🧐, here are the common pitfalls:⁣ ⁣ 😫Unrealistic expectations. Kids rarely eat perfectly balanced meals. Just accept it. ⁣ ⁣ 😤More mess. A roll of paper towels will protect yout sanity the furniture. ⁣ ⁣ 🙁More leftovers. Which means - your lunch next day is sorted!⁣ ⁣ 😳Hidden pressure. It is extremely tempting to keep nudging and reminding about those carrots.⁣ ⁣ No, it won't help. ⁣ Yes, you have to stop doing that. ⁣ ⁣ Got a concern about nutrition? Talk to a dietitian. ⁣ ⁣ 😩Piles of food on your 2-year old's plate. So typical but annoying and potentially wasteful. Solution: remind about manners but do nto make a big deal out of it. They get tired of it quickly! . Are you a #familystylefan?
Instagram post 2126438388454425971_1350228108 🍎Extreme feeding issues in children - should you be concerned about nutritional complications?⁣🍎 ⁣ If you are a parent of a child with feeding challenges, you may be seriously concerned about their nutrition. And many of you are incredibly worried after reading a recent BBC article on this topic. ⁣ ⁣ As a dietitian, I can tell you that health complications from nutritional deficiencies are incredibly rare in the western world. When managed well, even those kids who eat only few foods, are able to meet their nutritional needs with the help of fortification and supplementation. ⁣ ⁣ As feeding professionals, when we hear about a nutritional deficiency, we tend to consider not only the diet but also the genetic predisposition and any absorption issues that may play a role. ⁣ ⁣ What can you do as a parent if you think your child may be nutritionally compromised?⁣ ⁣ 1️⃣ Know the difference between typical picky eating and a serious feeding problem. Here are some of the signs of a more extreme feeding problem:⁣ ⁣ 🍉very small number fo accepted foods (10-20) that are brand and color specific⁣ 🍉problems with growth and weight gain⁣ 🍉anxiety at mealtimes⁣ 🍉child’s and family’s social life and quality of life affected⁣ ⁣ 2️⃣ Be careful following advice from picky eating blogs found online. I have a blog and online programs and I am telling you that using the general advice you find online should not be your first step. Extreme feeding problems and typical picky eating are two completely different things although they tend to be presented under the same umbrella of “picky” or “fussy” eating. ⁣ ⁣ 3️⃣ Learn all you can about extreme feeding problems. Helping Your Child With Extreme Picky Eating by Jenny McGlothlin and Katja Rowell and Anxious Eaters, Anxious Mealtimes by Marsha Dunn Klein are fantastic resources. ⁣ ⁣ 4️⃣Talk to a doctor. Find a provider who listens and get referrals to feeding specialists if needed. Remember that not every health professional is trained in diagnosis and treatment of severe feeding problems. Kids who have extremely limited diet may have sensory, oral motor and GI issues, history of a trauma, anxiety and other complications. Cont ⬆️
Instagram post 2121486114330448511_1350228108 What if a toddler keeps asking for more condiments? ⁣ ⁣ Most of us have experienced this with our little ones.⁣ - dinner of 3 bites of chicken and half a bottle of ketchup. ⁣ - breakfast of half a pancake and a cup of maple syrup⁣ - lunch of 5 pieces of pasta and a mountain of parmesan cheese⁣ ⁣ Sounds familiar🤣? ⁣ ⁣ It’s because it’s so common at this age! So what should we do? Limit to one serving or let them have as much as they want?⁣ ⁣ Although not all condiments provide much nutrition, they serve other important purposes:⁣ ⁣ 1️⃣ make meals more interactive⁣ 2️⃣ may serve as a familiar flavor bridge to less liked and new foods. A pool of ranch dressing with a single lettuce leaf may open a door to actual salads on your child’s menu 3️⃣ provide a sensory experience⁣ 4️⃣ help kids build self feeding skills and increase their mealtime confidence⁣ 5️⃣ encourage experimentation and discovery of new tastes and flavor combinations⁣ ⁣ Besides, even if it seems that your toddler is just living off ketchup, parmesan cheese and pancake syrup, it is just another frustrating phase (like food throwing, remember?), that will soon pass 😀.⁣ ⁣ How to survive it without losing your parenting cool⁣? ⁣ Well, as always, the Division of Responsibility in feeding comes to the rescue. You choose what to serve, the child decides how much to eat. ⁣ ⁣ 👍🏼If it is not too expensive and you have a good supply, let them have lots. My toddlers had many meals consisting primarily of tubs of soured cream and pasta swimming in olive oil.⁣ ⁣ 👍🏼Other days, portion a reasonable amount (2-3 servings) for them in a small bowl next to their meal. Once it’s done, it’s done. ⁣ ⁣ 👍🏼If your little one is into dippings and sprinkling, try to experiment with other condiments and toppings to make meals more interactive, fun and to add nutrition: ⁣ 🍅 salsa⁣ 🌿 pesto⁣ 🍲 tahini⁣ 🥣sesame and chia seeds⁣ 🥜 chopped nuts⁣ 🌿 chopped fresh herbs⁣ 🥄ground spices like cinnamon and cumin⁣ 🥄ground flax⁣ 🍓fresh and frozen berries⁣ 🍏apple sauce⁣ 🍋lemon⁣ 🥄olive oil⁣ 🥑chopped avocado⁣ ⁣ Do you have a little condiment monster in the house? What are their favorites?⁣
Instagram post 2112619643252590088_1350228108 Did you know? According to this new WW (formerly Weight Watchers) app, when you eat salmon (or any protein rich food) you need to "Slow Down”⁣ ⁣ Other Slow Down foods featured in the new weight loss app for kids @kurbohealth include all (!) whole grains and protein rich foods. You know why? ⁣ ⁣ Not because they are not nutritious. Fish and brown rice are very good for you.⁣ ⁣ But because they contain calories! ⁣ ⁣ Because calories are quite dangerous for growing bodies, obviously. ⁣ ⁣ Now, unlimited Green Foods include only low calorie fruit and veggies and fat free dressing. ⁣ ⁣ That’s it, kiddos. ⁣ ⁣ You need to portion and limit everything else till the end of your days. Hello, fat free diets of the 80-ies, I thought I would never see you again. ⁣ ⁣ Oh, and forget about eating hummus or white bread - these are Red Light foods that should make you Stop and Think! ⁣ ⁣ I could not upload the app on my phone, sadly, because I am in Europe, but other pediatric dietitians who did were horrified to see that their kids exceeded the Red Light foods allowance for the day but just eating breakfast with eggs, butter and bread. According to the app, all the kids could eat for the rest fo the day was just small portions of low fat foods, fruit and vegetables. ⁣ ⁣ This type of restriction does not make any sense from the point of view of nutrition or mental health. ⁣ ⁣ It is dangerous to name foods as good or bad. ⁣ ⁣ Kids should not be eating to "make your parents happy" or to "fit better into your clothes". Especially when you are 8-10, hitting puberty and your self esteem may already be quite low. ⁣ ⁣ So I joined forces with a group of RDs just to demonstrate how inappropriate and dangerous is this idea of putting kids on a diet. ⁣ ⁣ Check their accounts in the comments to see what they have to say! . . #wakeupweightwatchers #dietitiansofinstagram
Instagram post 2112604224664099866_1350228108 Before and after photos of a 10 year old?⁣ ⁣ Really?⁣ ⁣ Shame on you, @ww_us⁣ Reposting this without the photos of kids, because the message is so important! ⁣ We do not need a free (!) weight loss app for kids 8 to 17, thank you very much, @Kurbohealth. ⁣ ⁣ Every grown up I know who has been exposed to Weight Watchers as a kid had to pay for it with a life of disordered eating.⁣ ⁣ But let’s not be limited by anecdotal evidence. Here is what research says:⁣ ⁣ - kids who diet are more likely to binge eat (Field et. al. 2003)⁣ - teens who diet are more likely to gain even more weight (Pietilainen, K 2011)⁣ - history of dieting is the biggest predictor of eating disorders in teens (Patton et. al. 1999)⁣ ⁣ AAP recommends not discussing weight and weight loss in children and teens (2016)⁣ ⁣ Here is what kids don’t need:⁣ ⁣ 👎🏾 hearing that their bodies are wrong⁣ 👎🏽 thinking that skinny=healthy, beautiful and desirable⁣ 👎🏼believing that some foods are good and some are bad⁣ 👎🏼doing exercise as a punishment for eating ⁣ 👎🏾being made responsible for their weight using predatory apps that do not have any long term research to back up their efficacy and safety.⁣ ⁣ Here is what kids need:⁣ ⁣ 👍🏼unwavering acceptance. Of their body shape, weight and food preferences. ⁣ 👍🏼us, parents to sit down and eat with them as often as possible⁣ 👍🏽access to a variety of nutritious food⁣ 👍🏽regular opportunities to move their bodies in ways that they enjoy⁣ 👍🏽parents, teachers and health professionals who understand their development and growth patterns. For example, it is very normal to gain what may seem like excess weight before puberty. Sometimes as much as 50 pounds/25 kg. ⁣ ⁣ Have you seen this app? What are your thoughts about it? ⁣ .⁣ .⁣ #wakeupweightwatchers #kurbo #healthykids #pediatricdietitian #londondietitian #nodiet #nodietforkids #dietitianapproved #dietitiansofinstagram
Instagram post 2107600787429820710_1350228108 🍅My favorite easy #realfamilymeals⁣ 🥕 ⁣ Our hashtag is going strong and if you have not participated yet, make sure to share your #realfamilymeals with all of us. Just tag me, @natalia.stasenko, so I can see them, I would hate to miss even one!⁣ ⁣ If you were to just pop in for dinner to our house, chances are you will see one of these 👇🏼options on the table. ⁣ ⁣ I used to be much more creative with everyday meals 😕, but three kids later, I have no room for dinnertime experiments anymore. We still try new recipes, but in most cases it’s my kids’ initiative, not mine. I like it simple and quick these days ⏰🤯. ⁣ ⁣ - pasta or pizza, vegetable crudités and hummus⁣ 🍝 +🥕 . - quesadilla with beans, tomatoes and guacamole⁣ 🧀 + 🍅 + 🥑. . - grilled cheese sandwiches bar with tomato soup (tinned is also ok)⁣ 🧀 + 🍞 + 🥣. . - red lentil soup with crusty bread (@realmomnutirtion has a fantastic recipe)⁣ 🍲 + 🥖. . - black bean, corn and tomato salad, served with some kids of grain ⁣🥗+ 🍚. . - roasted salmon with rice and roasted veggies (recipe on the blog)⁣ 🐟 + 🍚 + 🥦. . - one tray bake: sausages or chicken, potatoes, carrots and broccoli⁣ 🍗 + 🥔 + 🥕 + 🥦. . - vegetarian chili with cheese, cilantro/coriander,⁣ lemon and avocado toppings⁣ 🥣 + 🧀 + 🍋 + 🥑. . - eggs cooked in tomato sauce, served with rice or quinoa⁣ 🍳 + 🍅 + 🍛. . - chicken or chickpea curry with zucchini and greens, rice on the side⁣ 🍛 + 🥬. . - stir fried rice with eggs, carrots, corn and green beans⁣ 🍚 + 🥚 + 🥕. . - lentil soup with carrots and celery⁣, served with bread 🥣 + 🍞. . - two ingredient - meatballs(turkey+ricotta), with pasta and veggies (recipe on the blog)⁣ 🍝 + 🥒. . - 10-minute lemon chicken with salad and mash (recipe on the blog)⁣ 🍗 + 🥗 + 🥔. . - basic frittata with any type of veggies and cheese on the top⁣ egg 🥚 + 🍅 + 🍆 + 🧀. . Things I add to make meals more satisfying for kids:⁣ ⁣ - fruit⁣ - bread⁣ - cheese⁣ - butter or olive oil⁣ - cookies and other desserts ⁣ Things I add to make meals more exciting for adults:⁣ - interesting sauces or spices⁣ - kimchi⁣ ⁣ What are your favorite easy and quick #realfamilymeals? . . #feedingkids #pickytoddlers #momslife #lifeofrealmoms #easyfamilymeals
Instagram post 2101164078311836830_1350228108 ⁣ 🍊What kids really need to learn about food and eating. 🍋⁣ ⁣ Not, it’s not about nutrients, food groups or the perils of sugar.⁣ ⁣ Small kids are concrete thinkers and teaching them abstract nutritional concepts is a waste of time. ⁣ ⁣ And besides, just knowing about nutrition does not translate into a better diet.😉 ⁣ ⁣ Here is what they do need to learn:⁣ ⁣ - variety⁣ - structure⁣ - balance ⁣ - listening to their bodies⁣ - eating without guilt⁣ ⁣ Here is how we can help them:⁣ ⁣ 👎🏽Instead of: “You MUST eat your dinner, you are hungry."⁣ 👍🏼Say: “You do not have to eat, but come and sit with us, mealtime is family time”⁣ ⁣ 👎🏽Instead of: “We just finished lunch but you must be still hungry if you are asking for crackers. Here you go."⁣ 👍🏼Say: “I know you really want the crackers right now. But it’s not time for eating yet. We have to wait for our snack time to have some food. The kitchen is closed now”.⁣ ⁣ 👎🏻Instead of: “Oh you don’t like the meal I made today. Would you like some pasta?”⁣ 👍🏾Say: “On some days, we have your favorite meal for dinner, on other days someone else in the family gets lucky. We have bread, butter and fruit on the table in case you don’t like the stew. Let’s plan pasta for Friday, shall we?”⁣ ⁣ 👎🏼Instead of: “Try the sweet potatoes, they are full of vitamin A and make you grow.”⁣ 👍🏻Say: “Look, I made sweet potatoes today. They grow in the soil, just like carrots and are orange and sweet too. Let me know if you would like to try some.”⁣ ⁣ 👎🏾Instead of: “Sugar is basically poison and it’s also addictive.”⁣ 👍🏽Say: “Candy is a type of food, just like carrots. Food helps our bodies grow and keeps us strong. We are lucky to have so much variety and choice at supermarkets and at home.But it’s important to eat many different things while enjoying some of your favorite food, too, like candy and carrots."⁣ ⁣ And above all, relax. You probably do not need to say much anyway. Kids learn all they need to just from watching us, adults, behave around food and mealtimes. Scary, I know....⁣ ⁣. . . #momoflittles #feedingkids #feedinglittles #parentingtruths #positiveparenting #healthykidfood #momhacks #whatmykideats #fussyeaters
Instagram post 2098233760302829546_1350228108 📌Do you know why family style meals work like magic?📌⁣⁣ ⁣⁣ Kids want to eat, they want to grow, and they want to learn and develop confidence when it comes to eating.⁣⁣ ⁣⁣ But do you know what they also want more?⁣⁣ ⁣⁣ 💥Autonomy! ⁣⁣ ⁣⁣ If, in the course of their young life, their eating autonomy has been challenged frequently, some of the resulting feeding struggles will naturally dissipate when you begin following your feeding job description. ⁣⁣ ⁣⁣ For some of you, this will be a surprisingly quick breakthrough. ⁣⁣ ⁣⁣ For others, it may take a bit longer. ⁣⁣ ⁣⁣ The foundational key to finding your way out of the power struggle will be trust. ⁣⁣ ⁣⁣ And what can manifest trust more than letting your child choose what, how much and in what order they want to eat for their meal?⁣⁣ ⁣⁣ And, like in any other area of parenting, there is a place for control as well. For feeding, it's about the mealtime structure and choice of what is on the table. ⁣⁣ ⁣⁣ The idea of family style sounds too intimidating?⁣⁣ ⁣⁣ ✔️ Choose less busy days, weekends are perfect⁣⁣ ⁣⁣ ✔️Don’t try to make it fancy⁣⁣ ⁣⁣ ✔️Focus on variety and exposure, not nutrition ⁣⁣ ⁣⁣ ✔️Enjoy your own meal - you deserve good care, too⁣⁣ ⁣⁣ ✔️Talk and connect, don't discipline, prompt or cajole⁣⁣ ⁣⁣ ✔️Ask yourself: is what I am doing/saying at meals supporting my child autonomy?⁣⁣ ⁣⁣ ⁣⁣ Any other tips for successful family style meals? 🍎🍍🥒🥗🌮⁣⁣ . . #realfamilymeals #feedingkids #toddlermeals #toddlernutrition #toddlermomlife #dietitianmom #kidsnutrition #childnutritionist #kidsmealidea #londondietitian
Instagram post 2093844951587057369_1350228108 📱Dedicated to all the parents who are considering using screens at mealtimes. 📱⁣ ⁣ Can you guess who knows best how much food your child needs at any given meal?⁣ ⁣ ✔️You⁣ ✔️The internet⁣ ✔️An expert dietitian ⁣ ✔️Your child⁣ ⁣ Yep, it’s your child 👍🏼. No-one else. ⁣ ⁣ "I am having the toughest time of my life while feeding my 1.5year old son. He was nearly 10months or so when I introduced him to an ipad thinking he would then eat, I did not know he was teething and it was normal if he wouldn't eat.”⁣ ⁣ 👆🏼 Just one of the many emails and comments I get from frustrated parents stuck with resistance to eating at mealtimes.⁣ ⁣ Here is what I know as a mom and a dietitian 👩🏽‍⚕️: children can reduce their caloric intake based on many factors. Here are just a few:⁣ ⁣ 📌getting ill (up to a week)⁣ 📌recovering from illness (up to 2-3 weeks)⁣ 📌slower growth (especially for toddlers)⁣ 📌lower activity levels⁣ 📌feeling stressed = pressure to eat⁣ 📌feeling tired = late dinners⁣ 📌strange environment = traveling ⁣ 📌being excited = guests or parties⁣ 📌teething (!!!!!)'⁣ 📌tummy ache/constipation⁣ ⁣ Teething and slower growth are the two most common reasons for lower appetite in toddlers. This is when screens and books typically make their appearance at the mealtimes. ⁣ ⁣ Here is what research says ⚖️: pushing food or distracting to eat may work in a very short term, but it is likely to backfire as soon as your child is old enough to resent it. ⁣ ⁣ So what is the solution?⁣ ⁣ 1️⃣ Check the list above 👆🏼 to see what may be affecting their appetite⁣ 2️⃣ Sit down to eat at regular intervals, every 2-3 hours for toddlers and 3-4 hours for older kids⁣ 3️⃣ Trust them to eat as much as they want, even if they skip meals sometimes⁣ ⁣ Number 3 is the hardest 😬. It pushes all the primal buttons in us as parents and sets our system to the panic mode.⁣ But instead of scrolling through your Amazon cartoon playlist, make an appointment with your doctor. The ONLY way to check if your child is getting enough calories is by looking at their growth chart. ⁣ ⁣ After that, relax, stop comparing your LO's eating to other children and have fun at mealtimes.⁣ ⁣ The end. 📺🚫😀
Instagram post 2090993488959408837_1350228108 🍐THE BIG PROBLEM WITH SNACKS🍐⁣ ⁣ What often happens with typical "snacks" is that snack time becomes "time for kid-food."⁣ ⁣ Do you know why so many kids complain about family meals and request a "snack"?⁣ ⁣ Well, it's because "snacks" tend to always be really easy, highly palatable foods, while meals are time to "get full of nutrition." ⁣ ⁣ So while to you "snack" means the eating times between breakfast, lunch, and dinner, to ours kids "snack" easily turns into a category of food, eaten in a fun environment. ⁣ ⁣ I am definitely not against typical snack foods. They all can fit in a diet. ⁣ ⁣ But we do not need such a major difference between foods served for meals and foods served for snacks. ⁣ ⁣ So with this in mind, let's blur the lines between a meal and a snack. Let's call them all "eating opportunities" because that is what they are. ⁣ ⁣ Ask yourself:⁣ ⁣ 🍏 Are your family meals a nutritional “chore” and snacks are for fun?⁣ ⁣ 🍏 Is family mealtime where discipline happens and snack time where laughter happens?⁣ ⁣ 🍏 Do meals include "fun" and easy food for kids?⁣ ⁣ 🍏 Are mealtimes when you connect or when kids feel judged and controlled?⁣ ⁣ 🍏 Do you plan balanced snacks and serve them on schedule at the table?⁣ ⁣ 🍏 Do they include not only prepackaged "fun" foods but also normal everyday foods?⁣ ⁣ 🍎 Are you ready to revamp your feeding strategy? . Yours, Natalia . . #healthykidsfood #healthysnacks #workingmom #feedingkids #kidsnutrition #healthykids #feedingtoddlers #pickyeaters #pickykids #familymeals #familygoals
Instagram post 2089292230116757228_1350228108 In case you need to hear this today. . . Posted @withrepost • @f.o.o.d.c.u.e It's ok to say 'No'. It's ok to step back sometimes. It's ok to feel those unwanted feelings. It's ok to need some space. You're a human being. Not a robot. 🧡 Image: @lizandmollie #intuitiveeating #nondietapproach #healthateverysize #antidiet #dietitian #nutritionist #allfoods #haes #selflove #selfcare #ie #nondietdietitian #dietssuck #antidietriot #foodcue #nourishnotpunish #riotsnotdiets #allbodiesaregoodbodies #makepeacewithfood #makepeacewithyourbody #lifebeyonddieting #mindfuleating #allfoodsfit #bodypeace #antidieting #feminism #feminist #antidiets #mindfulness
Instagram post 2086674014940848651_1350228108 Let’s talk hydration!⁣ ⁣ Even here, in London, it’s been really warming up in the last few weeks, so now it seems like a perfect time to get to the bottom of this popular question: How much water does exactly my kid need⁣? ⁣ Unfortunately, there is not easy answer since official guidelines usually include water both from drinks and food, including breastmilk and formula. ⁣ Source: IOM ⁣ 1-3 years – 1.3 l⁣ 4-8 years – 1.7 l⁣ 9-13 years (boys) – 2.4 l⁣ 9-13 (girls) – 2.1 l⁣ ⁣ But there is no need to count every drop of water kids get. It’s enough to follow a few simple strategies to make sure they get enough hydration. ⁣ ⁣ How to tell if your child is dehydrated⁣ - drowsiness⁣ - rapid heartbeat⁣ - dry mouth⁣ - cold hands and feet⁣ - a smaller amount and darker color or urine⁣ - school kids - ⬇️ academic performance⁣ ⁣ Did you know? Small kids have lower thirst sensitivity than adults = they need reminders to drink when they are dehydrated.⁣ ⁣ But constant reminders may turn into pressure and less drinking.⁣ ⁣ So what can you do make sure kids drink enough⁣ ⁣ - Offer 6-8 drinks a day⁣ 1-3 years old – 100-120 ml each⁣ older kids – 150-200 ml each ⁣ - limit milk to 2-3 cups a day⁣ - offer fruit and veggies at each meal and snack.⁣ 🍉 🥒 🍅 , 🍈 🥦 🍊 🍏 and 🍓 are all high in water. ⁣ - offer smoothies, popsicles, soups and stews ⁣ - limit juice to 4 oz (120ml or half a cup) a day for⁣ - toddlers and to 8 oz (240 ml) for older children.⁣ - minimize soda or other sweetened drinks⁣ -avoid sports drinks unless they exercise vigorously⁣ for a few hours every day⁣ ⁣ For resistant drinkers:⁣ ⁣ - Create a "water station” at home where kids can access and fill their own cup at any point⁣ - Bring water bottle with you everywhere⁣ - For kids over 1, use their juice allowance to flavor the water⁣ - Make ice cubes out of juice and add them to glasses with water⁣ - Add frozen berries to water to make drinking it more fun ⁣ - Ask your child to help you experiment with smoothies⁣ - Go shopping for a very special sippy cup or a straw⁣ Above all, keep offering water 6-8 times a day, but do not pressure. . . 🍉🍑 happy summer! 🥝🍅
Instagram post 2084475390345347566_1350228108 🍉🥒🥯🥦Mega list of snack ideas 🍠🍅🥑🥚⁣ ⁣ Make sure to save for inspiration or go to the full article: 👇🏼link in the comments. ⁣ ⁣ Read the previous post on why and how to upgrade your child’s snack. ⁣ ⁣ 🤓General rules: ⁣ - 2-3 options from different groups⁣ - Include protein in most snacks⁣ ⁣ 5 groups to choose from:⁣ ⁣ 1. Protein:⁣ ⁣ Boiled egg⁣ Omelet strips⁣ Egg muffins ⁣ Smoked salmon⁣ Canned fish or seafood⁣ Slices of ham, rolled up⁣ Slices of cooked chicken⁣ Mozzarella cheese sticks⁣ Mozzarella mini balls⁣ Cubes of cheddar cheese⁣ Thin slices of manchego cheese ⁣ Cubes of feta cheese⁣ Yogurt⁣ Kefir⁣ Milk⁣ Hummus ⁣ Baked beans⁣ Roasted chickpeas⁣ Canned beans, rinsed and seasoned with a little olive oil and lemon juice⁣ Black bean dip⁣ Ripple milk alternative⁣ Nut butter or nut-free WOW butter for dipping or spreading on bread ⁣ Any nuts (cut in small pieces for kids under 5)⁣ Edamame⁣ ⁣ 2. Starch:⁣ ⁣ Slices of bread ⁣ Bread sticks⁣ Crackers ⁣ Corn chips⁣ Pretzels ⁣ Bagels ⁣ Popcorn ⁣ Rice cake ⁣ Cheerios ⁣ ⁣ 3. Fruit:⁣ ⁣ Strawberries⁣ Raspberries⁣ Watermelon cubes⁣ Cherries⁣ Banana ⁣ Clementine ⁣ Slices of oranges⁣ Figs wedges⁣ Melon cubes⁣ Plums ⁣ Kiwi slices⁣ Mango cubes⁣ Grapes (cut in half alongside)⁣ Papaya cubes⁣ Passionfruit⁣ Persimmon slices⁣ Pomegranate⁣ Smoothie – freshly made or in packets ⁣ Juice – freshly made or in packets ⁣ Blueberries ⁣ Apples ⁣ Pears⁣ Peaches⁣ Raisins⁣ Dry prunes⁣ Dry apricots⁣ Dates⁣ Dry figs⁣ Dry mango⁣ Dry cherries⁣ ⁣ 4. Vegetables⁣ ⁣ Cherry tomato⁣ Avocado cubes or mashed⁣ Cucumbers⁣ Frozen corn, cooked⁣ Frozen green peas, cooked⁣ Seaweed snacks ⁣ Olives⁣ Celery sticks⁣ Carrot sticks⁣ Belgian Endive⁣ Bell pepper wedges⁣ Edamame⁣ Jicama sticks⁣ Raw mushrooms, sliced⁣ Radishes⁣ Sugar snap peas⁣ ⁣ 5. Treats and other⁣ ⁣ Granola bars ⁣ Potato chips ⁣ Nutella or other chocolate spread⁣ Cookies⁣ Candy ⁣ Chocolate ⁣ Sweetened yogurt tubes⁣ Granola bites⁣ Fruit snacks⁣ Muffins, banana bread What’s your favorite snack combo? . . #healthysnackforkids #kidsnutrition #childnutritionist #londondietitian #healthykidsfood #feedyourmicrobiome
Instagram post 2081554321372562173_1350228108 Does your kids' snack need an upgrade?⁣ ⁣ Don’t get me wrong, there is nothing wrong with snacking on a few crackers 🥨or a cookie 🍪from time to time.⁣ ⁣ But since small kids are not great dinner eaters, why miss this opportunity to add nutrition at snacks?⁣ ⁣ ✋🏼NOTE: Snacks are *scheduled* opportunities to refuel between meals. Small kids need a morning and afternoon snack. After 5+, kids usually need only an afternoon snack. Bedtime snacks are optional. ⁣ ⁣ Signs that your kids may need a snack upgrade:⁣ ⁣ 1️⃣ You feel that you are serving the same snacks over and over again⁣ 2️⃣ Kids are absolutely and positively “starving” half hour before dinner⁣ 3️⃣ Meals are usually not a huge success⁣ 4️⃣ Kids associate snacks with packaged food⁣ ⁣ Here is how to change things up:⁣ ⁣ 📌Add on more options! 🍊🧀🥚🥐🌰🥒🍬Not all of them need to be your child’s favorites, feel free to include less liked and even new foods.⁣ ⁣ 📌Make sure a snack includes at least 2 food groups. Choose from starches, protein-rich foods, fruit and veggies. ⁣ ⁣ 📌When serving special treats and sweets, round them off with hum-drum everyday options. Examples: cookies+apples+yogurt OR candy+milk+carrots. You may be surprised what your child may choose to eat. Result: you helped neutralize the sweet appeal!⁣ ⁣ 📌Rotate the foods so it’s not the same combination every day.⁣ ⁣ Benefits of upgraded snacks:⁣ ⁣ 💪🏼Offer more nutrition and more variety⁣ 💪🏼Provide extra exposure to less liked and new foods⁣ 💪🏼Are more filling, which is especially helpful if your kids are hungry in afternoons⁣ 💪🏼Leftovers make fantastic side dish options for lunch or dinner.⁣ ⁣ Snack ideas from different food groups coming up in the next post. Stay tuned! 😁⁣ ⁣ Do you offer upgraded snacks in your house? . . #snacksforkids #healthysnacksforkids #kidssnackideas #pediatricdietitian #dietitianmom #dietitiansofinstagram #londondietitian #feedingbytes_snacks
Instagram post 2079069700609116219_1350228108 #thetruth from @my_kids_lick_the_bowl Posted @withrepost • @my_kids_lick_the_bowl It is very very very normal for a toddler to only choose to eat one or two foods at a meal. DO NOT PANIC!⁣ .⁣ .⁣ Keep serving a variety of foods and food groups at each meal but if your toddler doesn't sample the whole smorgasbord DO NOT PANIC or pressure them. When you are looking at a toddlers diet for completeness think about the whole day, the whole week, not what they had in just one meal. ⁣ .⁣ .⁣ You may look at some of the meals I serve my kids and think they are eating everything, heck no. What I serve is my choice, what they eat from that selection is their choice. My oldest is by far my most adventurous eater but he has also had the longest time learning to like food under his belt. My middle daughter who was my most restrictive with food choices is now surprising me daily with the things she is putting in her mouth so they generally do get there. ⁣ .⁣ .⁣ #babyledweaning #blw #blwideas #familymeal #fussyeaters
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