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Lunchbox matters

Lunchbox matters

by Natalia Stasenko, Registred Dietitian | Feeding strategies, Lunchbox ideas, Picky eating, Uncategorized

We all, as parents, try to do our best to provide our children with nutritious food. But our good intentions can be ruined by our busy schedules or kids’ picky eating habits.  It is especially difficult to come up with ideas for packed lunches that would be both...

Welcome to Feeding Bytes!

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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  • Child nutrition (49)
  • Cooking with kids (22)
  • Division of responsibility in feeding (36)
  • Feeding strategies (113)
  • Healthy moms (26)
  • Lunchbox ideas (22)
  • Picky eating (84)
  • Pregnancy (7)
  • Recipes (83)
  • Snacks (18)
  • Starting solids (46)
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  • Videos with tips (6)

natalia.stasenko

Registered Dietitian 🔬
Child nutrition 👩‍🍳
Speaker🎤
Writer 📃
Consultant 👩🏼‍💼
Mom of three 👱🏻‍♀️👧👶
London 🇬🇧

Instagram post 2190915441643552792_1350228108 🙁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
Instagram post 2186351460740258146_1350228108 🦃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
Instagram post 2182336928351193287_1350228108 🥔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
Instagram post 2179290033840186752_1350228108 🍕 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!
Instagram post 2175564840470682355_1350228108 💡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?
Instagram post 2170413100574382865_1350228108 😤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?
Instagram post 2166055796727032790_1350228108 🎃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? ⁣
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
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