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Should I Limit Carbs to Help My Child Try More Variety?

Should I Limit Carbs to Help My Child Try More Variety?

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

My ambitious goal with this post is to cover two closely related topics - the misperceptions about carbs in kids' diet and the importance of accepted foods at each meal. In many traditional cultures around the world, meals are accompanied by a plain side dish, usually...
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). ...
Age-appropriate Ways to Talk to Small Kids About Nutrition

Age-appropriate Ways to Talk to Small Kids About Nutrition

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

If you’re like most parents, you want your kids to grow up to be healthy adults who enjoy a variety of nutritious foods and listen to their body hunger-satiety cues. But with all the nutrition information available to us now, it is so easy to feel the pressure to...
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...
Is your picky eater at risk of becoming malnourished?

Is your picky eater at risk of becoming malnourished?

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

A nutritional concern is frequently the main reason why parents seek help for their picky eaters. With a limited eating repertoire, it is quite understandable to think that kids are not getting enough nutrition to grow and develop optimally.  But are our...
How to Read Child Growth Charts: Percentiles Explained

How to Read Child Growth Charts: Percentiles Explained

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

Find out how to read child growth charts correctly. Common myths about growth chart measurements dispelled.

Mega post on dairy and dairy-free drinks for children

Mega post on dairy and dairy-free drinks for children

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

Which is a better source of calcium for your child, dairy or dairy-free beverages? This post explains it all.

Does my child need a supplement?

Does my child need a supplement?

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

Read more [...]
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...
Does my child need a vitamin D supplement?

Does my child need a vitamin D supplement?

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

Read more [...]
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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 🔬
The science of kids’ nutrition and eating behavior 👶🏼👦🏽👱🏻‍♀️
Mom of three 💪🏽
London 🇬🇧

3 friends and feeding pros, 5 days, 1 European cap 3 friends and feeding pros, 5 days, 1 European capital, millions of ideas discussed over delicious food = Your Feeding Team project is taking off! . . @playwithfood_au #pickyeaters #dietitiansofinstagram #realfamilymeals
😉A spoiler: no, toddlers and preschoolers do no 😉A spoiler: no, toddlers and preschoolers do not need snack draws. ⁣😉 ⁣ While older kids may benefit from more opportunities to choose their own snacks, little ones do not need such responsibility yet. ⁣ ⁣ Some of the reasons:⁣ ⁣ 📌A snack draw/shelf/cabinet which is available to toddlers at all times will most likely affect their willingness to eat meals, even if the snacks that are offered are “healthy”. ⁣ ⁣ 📌And even if parents set limits around times snack draws are available, it does not make them beneficial in the long term. ⁣ ⁣ 📌Snack times can be a great opportunity to expose kids to a variety of food, including fruit, vegetables, new and less liked options. What is usually found in snack draws? Just the food kids like. ⁣ ⁣ 📌Snack drawers confuse little people. Once they realise that they have the power to go and get their own snack, it’s hard for them to understand why they need to be seated at the table eating dinner consisting of foods that are so different from snacks! ⁣ ⁣ Older kids are a different story. Although I still recommend providing planned and scheduled snacks for as long as possible, older kids can understand the limits a lot better. ⁣ ⁣ I allow my preteen and teen to get their own snack after school. They have been exposed to a variety of food for many years. They also have a better understanding of what a balanced snack is. ⁣ ⁣ So they can access and enjoy their snacks without my involvement. Although they still ask me if the timing for the snack is ok (my years of food parenting are paying off 💪🏽).⁣ ⁣ But my 5 year old gets what I planned and prepared. She still needs a few more years of my involvement before she will be able to plan her own snacks. So nope, she does not have a snack drawer. ⁣ ⁣ Does she make regular attempt to inspect the party and freezer, looking for her faves? ⁣ ⁣ Yes! 😤 ⁣ Did she use to throw tantrums when she was not allowed to⁣ grab whatever she wanted whenever she felt like? ⁣ Definitely ⁣😩 ⁣ But limits are limits and I know that reinforcing them will make my (and her) life much easier in the long term. ⁣ ⁣ What are your thoughts on snack drawers?
🤯 Many of us have been there 🤯 . You spent a 🤯 Many of us have been there 🤯 . You spent an hour preparing a nutritious dinner 🍗🥦🥗 for your family (probably with a toddler glued to your leg) and now is the time to sit down and enjoy it, isn’t it? Well, your toddler is of a different opinion. 👶🏼💪🏽She is refusing to come to the table or she comes and refuses to eat outright, or takes a couple of bites and leaves the table. Only to come back to the kitchen 30 minutes later and raid the snack cabinet. 🤦🏾‍♀️ Why is it happening? 1️⃣Snacks taste better and are easier to eat than dinner. She knows that too, sorry. PLUS 2️⃣Her growth has slowed down (which is normal) and the appetite for dinner has practically disappeared. PLUS 3️⃣ She is more active and independent so sitting down to eat when she is not very hungry seems like such a waste of the precious time that could be spent playing! What can be done: . 📌Schedule the afternoon snack at least 1.5 hour before dinner, so she has the appetite! . 📌Include 1-2 foods that she likes in the dinner. You can even include her favorite snack as one of the options! . 📌I especially recommend it if the after-dinner snack-pantry raids have been going on for a while. . 📌Serve meals family style, so she can choose what and how much she wants to eat. . 📌Avoid making access to after dinner snacks contingent on what’s eaten at dinnertime. Better yet, “close" the kitchen after dinner. . 📌If dinner is more than 2 hours away from bedtime, plan a simple (boring) bedtime snack. A glass of milk and/or a piece of fruit should be enough. . 👍🏼Here is to stress-free family dinners! . I will talk about the mentioned above snack cabinets, draws and shelves in the next post. Stay tuned! . In the meanwhile, tell me, do you have a dinner-skipper in the family?
🎉I almost never write the end of year inspirati 🎉I almost never write the end of year inspirational posts. 🎉And New Year's resolutions are not my thing either. . In complete honesty, I take a technology break 📱🚫for at least 1-2 weeks if I can :).⠀ ⠀ But I wanted to share this sweet note I received from a mom. ❤️❤️Because I think it will give much needed hope to those of you who are in the trenches right now, feeling like the change you need and work for is miles away. ⠀ ⠀ Here it goes:⠀ ⠀ 🖊 "Learning to focus on the bigger picture of creating a good relationship with food rather than stressing over a particular meal has really helped me with my daughter who has very strong opinions and reactions about what foods she will eat. ⠀ ⠀ Transitioning to letting the family serve themselves from communal dishes on the table, allowing her to have deconstructed meals and build them as she is comfortable with (eg. if we have a stir fry she can choose from the stirfry or the individual ingredients to mix together herself), challenge by choice of new food and allowing mealtimes to be fun family times rather than focusing on table manners , have meant we are all much happier. ⠀ ⠀ That is not to say that all meal times are perfect but I now have better tools and an overall approach to deal with her pronouncements that she won’t be eating dinner and I get to stay calm and in control. The holiday season was so much better - not worrying about what other people thought. ⠀ ⠀ The results of this change in approach are becoming clear - our daughter mixes more foods together and this weekend chose to try noughat, cornbread and sweet potato chips. We have shown her that we have food preferences too and that is ok but we also emphasise when we try new foods…⠀ ⠀ ...it is so great to see these little breakthroughs that don’t look like much to other people but mean a lot to us. Thank you so much for your resources and being the voice in my head at meal times that says “You got this!” 🖊 ⠀ 🍪 The photo is us baking cookies this holiday - with lots of sugar, flour and butter. The real deal. 😋 ⠀ Many happy mealtimes to your family in 2020 🥘 😃 🎊 ⠀ Love, ⠀ ⠀ Natalia⠀
🌲🥙 How to make the holiday buffet 🎄🥘 w 🌲🥙 How to make the holiday buffet 🎄🥘 work for a child who does not eat everything. . Yes, I know a turkey dinner may not be an option for some kids (yet). And you may be even dreading getting together with friends and family because of our child’s eating. . So should we just resort to making them something separate so they could avoid the shared meal? I know it may be a necessity sometimes, but I believe in empowering kids by always helping them feel that they always can calmly navigate even the busiest and chaotic meals. . And the holiday buffet is a great place to practice that. Just check this brilliant idea one of my clients recently shared. We brainstormed ways to help her LO feel included in a holiday meal and partake in the festive mood. Solution: with his permission, cut his accepted and liked food - jelly sandwiches in snowflake ❄️shapes. . Here is why I like it: - ✔️ the child feels included and you less stressed about him not finding something to eat- ✔️other family members and friends will probably also enjoy this fun addition to the meal- ✔️changing the shape of a familiar food is a mini step to help kids accept more variety- NOTE: you always need to discuss the changes with your child in advance and be prepared to serve regular looking accepted food alongside the fun version, if needed. Other crowd pleasers that many food-cautious kids may like (ask your child for input, they may have some great ideas!): - 🌲Cut chicken nuggets or any prepared food your child likes into small bites and arrange them alongside some veggies on a platter. Toothpicks always help to make the food look extra special :)- 🌲Use a cookie cutter to cut festive shapes out of plain tortilla wraps, spray them with olive oil, toast them in the oven until crispy and serve with any accepted dip. - 🌲Cheese and cracker board - include the crackers and the cheese your child likes- 🌲Your child’s accepted fruit arranged in a Christmas tree shape - make it together with your child!- 🌲A bowl of tortilla chips with a variety of dips - easy and reliable- 🌲Pizza dough bites or rolls served with a dip - many grown-ups will enjoy it too! Happy holidays! ❤️❤️
My current rollercoaster of emotions is like 😬 My current rollercoaster of emotions is like 😬 🎉😃🎊😓👍🏼🤒⠀ ⠀ Because... the Kids and Sweets mini-course just went live a few minutes ago! ⠀ ⠀ I knew that you needed it right before the holiday sugar avalanche has descended on your family, so I was working day and night (literally) to get it ready.⠀ ⠀ I knew that you did not want this holiday season to be like the previous ones. ⠀ ⠀ Remember, when you were vacillating between feeling like a rubbish parent because the kids were eating sugar ALL THE TIME to feeling like an even worse parent when trying to restrict it? 😉 ⠀ Let's make it different this time!⠀ ⠀ In Kids and Sweets mini-course I will show you how to manage the sugar avalanche, help kids limit sugar naturally and grow up with a healthy relationship with all types of food.⠀ ⠀ Ready?⠀ ⠀ As soon as you sign up, you get life long access to:⠀ ⠀ 🍭4 short videos (45 min all together)⠀ 🍭a handout with all the useful links (including research)⠀ 🍭a curated collection of low sugar recipes⠀ 🍭exact age-specific phrases to use in conversations with kids⠀ 🍭access to a closed support group on Facebook, with weekly live Q&As ⠀ The best part?⠀ ⠀ It is a 📌mini-course📌 and this means that you can go through all the contents in less than an hour! ⠀ ⠀ What's a better way to spend time when getting from one festive gathering to another?⠀ ⠀ The mini-course is already very budget-friendly, at only $19.99, but I also included a special $5 discount, valid only till next Monday the 23rd. Just make sure to use Holidays2019 code at the checkout.⠀ ⠀ The coupon is expiring next Monday the 23rd at midnight EST. So if you want to get the course at this special price, make sure to join before then!⠀ ⠀ I am so excited this course is finally out. 💃🏻🕺🏽I know it can make a huge difference in how relaxed and enjoyable this holiday season (and every day after that) will be for you and your family. ⠀ ⠀ Click the link in the bio or in the comments below to join and I will see you on the other side!
😀 No, I am not against purée pouches. 😀 ⠀ 😀 No, I am not against purée pouches. 😀 ⠀ It’s ok to give a baby a pouch because it is:⠀ - convenient⠀ - fun⠀ - easy to like⠀ ⠀ ✔️But I would not suggest worrying about a baby not eating veggies or supplementing veggies in a puree pouch form. ⠀ ⠀ 📌Throwing a piece of steamed carrot on the floor benefits a baby’s development more than sucking out an uber nutritious purée out of 10 pouches. ⠀ ⠀ 📌And excessive focus on nutrition in the first few months of starting solids can take away from the important food exploration and messy play. ⠀ ⠀ 📌So it’s ok to give a pouch, but don’t do it for the sake of getting nutrients into a baby. ⠀ ⠀ 🔍I promise that skipping veggies will not create any nutrient deficiency in a 10-month-old. . 🔎But not getting enough opportunities to touch, smell, throw, spit out and smash veggies can make it much harder to learn to like them. ⠀ ⠀ We may need more guidance as parents around using puree pouches. Do you agree? ⠀ . . #blw #startingsolids #weaningbaby #babyfood #babyfoodrecipes #babynutrition #pureepouches
🍫Shall we talk sugar cravings and nutrient defi 🍫Shall we talk sugar cravings and nutrient deficiencies? 🍫⁣ ⁣ If a child (or adult) is “craving” sugar, it is probably not because of a nutritional deficiency of any kind. ⁣ ⁣ Of course, there is a (very small) number of kids and adults who, due to absorption issues or very limited diets, maybe not getting enough of certain nutrients.⁣ ⁣ But to say that sugar cravings are likely to be caused by zinc, chromium or magnesium deficiency is a very big stretch. ⁣ ⁣ In reality, the research 🔬suggests that cravings are more of a psychological than a nutritional issue. ⁣ ⁣ Yes, there are very few well-researched associations, eg. pica – eating non-food substances is related to low iron and zinc and salt craving related to low sodium levels. ⁣ ⁣ But, unlike many popular websites may say, there is no established link between 🍭 or 🍫 cravings and a certain nutrient deficiency. ⁣ ⁣ Although some very small studies on sugar metabolism look promising (Chromium – Anton, et al, 2008; Docherty et al, 2005. Zinc – Cruz et al, 2015. ), we are very far from recommending everyone with "cravings" to start taking specific supplements. ⁣ ⁣ 📌The risk of toxicity and dangerous nutrient-drug interaction is too high compared to potential benefits, especially in children. ⁣ ⁣ 🧐Still not convinced?⁣ ⁣ If you look carefully, it is easy to see that most of the websites or practitioners capitalizing on this myth have a bunch of supplements 💊💊to sell to “fix” the issue. Not to mention that many have no real scientific credentials.⁣ ⁣ 1️⃣Taking large amounts of unregulated supplements to treat “sugar cravings” may create more damage than good.⁣ ⁣ 2️⃣ Psychological factors related to viewing certain foods as “forbidden” are very likely to trigger “cravings.”⁣ ⁣ 3️⃣ If you suspect that your child is not getting enough of certain nutrients, it is best to talk to your doctor or dietitian, instead of buying supplements based on internet research. ⁣ ⁣ 🌍By the way, did you know that the concept of “craving” is a Western phenomenon, and in many countries around the world people do not even have a word for it in their language? ⁣ ⁣ Why do you think that is? 🤔⁣
🍭Would you like to give your child life long to 🍭Would you like to give your child life long tools to manage the sugar avalanche? 🍭⁣ ⁣ 🎉The Kids and Sugar mini-course is going live next week.🎉⁣ ⁣ And I need your help. I have been teaching parents to manage sugar in a non-restrictive way for years and I really want this course to tick all the boxes, so you can get all the answers and guidance you need. ⁣ ⁣ Can you look through what is included 👇🏼 and tell me what's missing?⁣ ⁣ 🍬Sugar: myths and science⁣ ⁣ 🍬Added sugar vs naturally occurring sugar. Which one needs to be limited? How to serve fruit to kids. ⁣ ⁣ 🍬How much of sugar is ok?⁣ ⁣ 🍬How to find added sugar on nutritional labels and buy better snacks⁣ ⁣ 🍬What about sugar substitutes?⁣ ⁣ 🍬How to limit sugar and help your child relax around sweets without overly restricting: at home and at parties ⁣ ⁣ 🍬How to deal with food sneaking, complaints, begging for candy, etc⁣ ⁣ 🍬How to talk to kids about desserts and candy without creating problems in food relationship ⁣ ⁣ 🍬Low sugar recipes and substitutes⁣ ⁣ What do you think? What is missing? . . . #kidsandsugar #sugarmyths #sugarfree #sugarfreekids #kidsnutrition #limitsugar
🙁If seeing your child skipping a meal makes you 🙁If seeing your child skipping a meal makes your heart sink, you are not alone. ⁣🙁 ⁣ You see, we are biologically primed, as parents, to take the best care of our offspring. ⁣ ⁣ And until very recently (in evolutionary terms) this meant feeding kids as much and as often as possible 🍗🧀🥚🍅 because:⁣ ⁣ 🍖it was unclear where the next meal would come from⁣ 🍖child mortality from infectious disease was high⁣ 🍖access to palatable foods was rare, and amounts were limited ⁣ 🍖starvation was a real risk ⁣ ⁣ And guess what?⁣ ⁣ ❗️Despite the recent dramatic changes in our food environment, our parenting instincts remained pretty much the same.❗️⁣ ⁣ And this means - when kids choose to skip a meal, we worry. ⁣ ⁣ ✔️We worry even though we understand that they will get another chance to eat very soon.⁣ ✔️We worry even if they are not at the risk of being malnourished.⁣ ✔️We worry even though we realize that being good parents is about a lot more than getting toddlers to eat.⁣ ⁣ And this is entirely fair since only until 2-3 generations ago, parents relied on those instincts to ensure the survival of their children. ⁣ And that’s why the notion that small children are difficult to feed is still so common. ⁣ ⁣ And that’s why, although researchers and clinicians have been talking about the importance of self-regulation for years, it is just so hard to trust our kids with food. ⁣ ⁣ Do you agree? Do you also feel this little annoying twist inside when a meal gets uneaten? . . #selfregulationskills #intuitiveeating #feedingtoddlers #toddlermomproblems #momofatoddler #pickyeaters #parentingtips
🦃The very last-minute nudge as we are heading i 🦃The very last-minute nudge as we are heading into the holiday season.⁣🦃 . Feel free to share with food-pushing relatives 😉 . If resentment and frustration related to the kids’ eating or appreciation of the meal start building up 😤🤯, here is a thought to consider.⁣ ⁣ The effort we, adults, are putting into the meal is probably, well, for other adults🏆. ⁣ ⁣ Most kids like other things about the holidays.⁣ ⁣ What may be on your wishlist:⁣ 🥂A delicious festive meal⁣ 🦃A perfect turkey⁣ 💌Family traditions ⁣ What may be on the kids' wishlist:⁣ 👨‍👨‍👧‍👦Spending time with you ❤️Feeling loved⁣ 🥳Having fun together⁣ 🥘Some food ⁣ So if you find the spot where your and the kids’ ideas of a perfect holiday meal overlap and zoom in on it - 🎉🎉🎉magic happens.⁣ ⁣ And happy memories are born.... . . . #realfamilymeals #thanksgivingdinner #pickytoddlers #momlife #familymeals #holidayseason #holidaymeals #sensibleparenting
🥔Restriction vs structure - poteito potato? ⁣ 🥔Restriction vs structure - poteito potato? ⁣🥔 ⁣ Well, child feeding researchers think that they are quite different things. U👩‍🎓👨‍🎓Rollins et at, 2015⁣ ☝🏽 ⁣ 😕Restriction is about micromanaging every bite and/or banning food from the house⁣ ⁣ 🙂Structure is organizing the home environment so that kids have some access to their favorite foods, within establishes limits and routines⁣ ⁣ Restriction sounds like:⁣ 😐we cannot have cookies in the house⁣ 🤥cookies? What cookies? I am not eating any cookies! (trying to discretely swallow)⁣ 😠that’s enough cookies because I said so!⁣ 🥺if you eat too many cookies, you make me sad⁣ ⁣ Long term effect of restriction:⁣ ⁣ 👎🏻makes kids preoccupied with forbidden food⁣ 👎🏻affects their self-regulation⁣ 👎🏻increases eating in the absence of hunger ⁣ ⁣ Structure sounds like:⁣ 🙂we buy cookies sometimes. They are quite yummy, aren’t they?⁣ 🙂we will have cookies every Friday at mid-afternoon snack⁣ 🙂here is your dessert (places a small cookie next to dinner or snack)⁣ 🙂I know you want some cookies but it’s not time to eat. ⁣ Long term effect of structure:⁣ 👍🏾kids learn to enjoy food without guilt⁣ 👍🏾kids learn to self regulate⁣ ⁣ ❓Big question! How often should kids be getting their faves ❓ ✔️Well, the research is not clear on this, so we need more studies. ⁣ ⁣ For now, the ratio of 80/20 may just do the trick. It certainly does for our family and many other families I am working with. ⁣ ⁣ What do you think? Poteito potato or worth a shot? 🥔😉 . . . #kidsandsugar #positiveparenting #whatifeedmykids #childnutrition #parentingtruths #realfamilymeals #feedinglittles #littlefoodies
🍕 There is nothing wrong with giving your baby 🍕 There is nothing wrong with giving your baby pizza sometimes. ⁣🍕 ⁣ And there is nothing wrong with giving her cheese and broccoli 🧀🥦instead of pizza.⁣ ⁣ 📌Baby Led Weaning is NOT about ONLY giving your baby what you are eating. 📌It is about following your baby’s cues, helping her self feed and offering her a variety. ⁣ ⁣ 📌Sharing your meal with the baby is fantastic. 📌But offering her other foods does not mean you are messing her up.⁣ ⁣ 📌Baby led Weaning does not mean that nutrition goes out of the window and the baby can eat whatever. 📌It means that the whole family may need to start making healthier choices for the sake of the baby’s nutrition. ⁣ ⁣ FACT: Online BLW communities are notorious for their rigidity. I have no idea where it stems from! The author of this approach sounds quite flexible and offers plenty of common sense advice in her book. But I wonder if every moderator out there has read it…..⁣ ⁣ 📝 What to look for when choosing a BLW community or resource:⁣ ⁣ ✔️research based guidance. We have some great studies look into BLW feasibility, potential nutritional pitfalls and long term benefits.⁣ ⁣ ✔️flexibility. True BLW experts know that BLW does not work for everyone, using spoon feeding does not over ride BLW and BLW does not guarantee fuss-free mealtimes with toddlers⁣ ⁣ ✔️ zero judgment. BLW is not superior to the traditional spoon method when it’s done correctly. Parents who use BLW are not superior to parents who use a spoon. So just do what works for you.⁣ 😀 ⁣ Happy, messy mealtimes!
💡Connection with your child is a game-changer w 💡Connection with your child is a game-changer when it comes to meals and eating⁣.⁣💡 ⁣ In the families I work with, it is often the missing piece of the picky eating puzzle. ⁣ Sometimes the way our kids are willing (or not) to push themselves along can be a direct reflection of what our relationship is with them OUTSIDE the meals. ⁣ What a child eats and how he behaves at meals is this tangible measure that can sometimes highlight the gaps in our relationship with them. ⁣⁣ ⁣ What can we do? I am not a parenting expert, but I I am here in the trenches learning right next to you :). ⁣⁣ ⁣ Here are a few tips that may help:⁣⁣ ⁣ 🍲During the meal - make things look easier, lighten them up. Make a joke about a vegetable, remind of a silly incident on a family vacation. Foster the feeling of connectedness and belonging in any way you can.⁣ ⁣ ⚽️Between the meals - squeeze in a few with positive joint experiences into every day. Build a castle, color a rocket, cuddle on a sofa, read a book, have a chat, take a walk, listen to music together. ⁣ 💧 Fill their cup drop by drop, so that next time when we need to empty it a bit (I am a notorious nagger with my kids!), there will be still plenty left.⁣⁣ ⁣ ✔️What fills their cups:⁣⁣ - nonjudgmental listening⁣⁣ - having fun together⁣⁣ - empathy and respect⁣⁣ - trust and space⁣⁣ - consistent limits set with confidence ⁣⁣ ⁣ ✔️What empties their cups:⁣⁣ - criticism⁣⁣ - micromanagement (including nagging 🙋‍♀️🤦‍♀️ - arbitrary rules⁣⁣ - punishments⁣⁣ ⁣ A child coming to the table with an empty cup is more likely to complain, reject and sulk. Before suspecting that there is something wrong with the meal, let’s see how full is their cup. 😉I need your ideas! What are your favourite cup-filling things to do?
😤Caution: Post-Halloween rant below.⁣😤 ⁣ 😤Caution: Post-Halloween rant below.⁣😤 ⁣ If I hear another well-meaning “expert” teaching how to improve kids’ diets by throwing out all “junk” from the house, I will scream.⁣ ⁣ I mean, I am dietitian and I understand that humans need more nutrition that what is found in chocolate. Your cupboards cannot be overflowing with chips and candy while the fridge exhibits one shriveled carrot. ⁣ ⁣ But since I am a dietitian, I am trained in science 🔬, including the science of developing eating habits, so I know that a a balanced attitude and enjoyment of food make the foundation of healthy eating. ⁣ ⁣ ❤️You can and should bring your and your kids' favorite foods home. ❤️⁣ ⁣ And if one of you feels “out of control” around them, it’s time to talk to a specialist 👩🏽‍🔧, not ban the stuff.⁣ ⁣ 📌Because kids grow up and go to playdates, birthday parties and sleepover (gasp) without you. Like, without anyone to lecture them 🧐on how many pieces of candy they can eat or how chips are bad for them. ⁣ ⁣ 📌Because kids get their pocket money and go out and get stuff for themselves. Including pizza, chips, drinks and chocolate. ⁣ ⁣ 📌Because what kids need from parents is not micromanaging and policing but leadership and modeling. ⁣ ⁣ 👎🏽If we model our fear of palatable food and actively restrict it, they will never learn to trust themselves around food that tastes so good to them.⁣ ⁣ 👍🏼But if we model feeling in control around our favorites and eating in a balanced way, this will be the blueprint they take away for many years they spend outside their parents’ homes. ⁣ ⁣ 🍐My favorite “rule” to share with families or individuals when we are working to improve their diet, is to look for things they can add on, rather than for things they should take away. ⁣ ⁣ For example, right now in my kitchen:⁣ ⁣ 🍪cookies - 2 types⁣ 🥨pretzels and chips - 2 types⁣ 🍭post halloween candy⁣ 🍫chocolate - 2 types⁣ ⁣ AND also: ⁣ ⁣ 🍚wholegrains: 6 types⁣ 🥘beans and pulses - 6 types⁣ 🥭fruit (including frozen) - 8 types⁣ 🥦veggies (including frozen) - 11 types⁣ ⁣ And when it comes to meal and snacks, this is the kind of ratio and balance that works for us. ⁣ ⁣ What’s yours?
🎃Can you have some REAL talk about Halloween?🎃⁣ ⁣ The truth 💣: It is normal for kids to love candy.⁣ ⁣ 🤦🏽‍♀️No, your child is not addicted, obsessed or “sugar high". He is just having a blast running around in a costume in the dark and having his absolute favorite food handed out by total strangers.⁣ ⁣ I will save the whole discussion on “sugar addiction” for another post👩🏽‍🎓, but in the meanwhile, here are some practical steps to help you enjoy the holiday instead of stressing out about candy.⁣ ⁣ 👻Before trick or treating:⁣ ⁣ 🍬give your kids a good snack or a meal. Let’s be real - it is VERY likely that they will skip dinner on the Halloween night ⁣ ⁣ 🍬discuss the rules: no eating the candy you have not inspected⁣ ⁣ 👻 During trick or treating:⁣ ⁣ 🍬ENJOY!⁣ ⁣ 👻After trick or treating:⁣ ⁣ 🍬inspect the candy and throw out all the pieces with a damaged wrapping⁣ ⁣ 🍬remove candy that can be a choking hazard for small kids (no hard or very chewy candy for kids under 5)⁣ ⁣ 🍬let the kids enjoy their stash, experiment with candy, try as many varieties as they want.⁣ ⁣ 🍬They may end up eating too much and getting a tummy ache. It’s all part of the learning experience allowing them to connect the dots in their minds. ⁣ ⁣ 👻The days after Halloween:⁣ ⁣ 🍬The kids will be probably really excited about the candy for a few more days, so it is ok to allow them to get their fill a few more times. ⁣ ⁣ 🍬After that, treat the leftover stash like any other dessert-treat you have in the house - one small piece with a meal or snack as often as you, as a parent, find it appropriate. ⁣ ⁣ 📌 If you can, avoid giving any candy kids under 2. They will probably have enough fun just running around with a bucket anyway :). ⁣ ⁣ 📌If you keep feeling very worried about your child's relationship with sweets, reach out to me and I will share some resources. ⁣ ⁣ 🎃Is there anything else that worries you about Halloween candy? ⁣
🍞Shall we chat about accepted/safe foods that a 🍞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
🥛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?❓
🥗How to go through your feed without going craz 🥗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
🥑Who thinks that it is too easy to get caught u 🥑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
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