We want to do what’s best for our growing baby inside of us. Once we get that positive pregnancy result, we clean up every bit of our lives to be sure our babies have the healthiest start possible. And so many of us wonder: is it safe to drink coffee while pregnant?
I’m not a coffee drinker, but I’ve seen the love, devotion, and urgency many mamas have around their morning Joe. We can give up a lot when we’re pregnant, but please don’t touch our caffeine!
Caffeine is a drug and it will cross the placenta. It can limit blood flow to the placenta, as well as increase blood pressure and blood sugar levels. It also puts additional strain on the liver, which is already busy processing the increased hormonal demands related to pregnancy.
Caffeine should be limited since some studies have linked high intake of caffeine may be associated with growth restriction, reduced birth weight, preterm birth or stillbirth.
WHO advises all women of reproductive age to consume no more than 300 milligrams of caffeine per day.
One small (8 ounce) cup of coffee has 80 to 179 milligrams; the same serving size of weakly brewed tea has 25 to 45 milligrams.
Other sources of caffeine include chocolate milk, cola drinks, and energy drinks.
WHAT ABOUT HERBAL TEA?
Be careful if you’re planning to switch from coffee to herbal tea. Not all herbal teas are safe during pregnancy.
In general, tea with Ginger, Orange Peel, Red Raspberry Leaf, Peppermint Leaf and Rose Hip are considered safe during pregnancy, if taken in moderation (no more than 2 to 3 cups per day).
NOTE: Pregnant women should ask their physician before consuming any natural/complementary health product or herbal therapy.
Are you pregnant? Not sure what to eat or drink? You want to learn more about healthy eating during pregnancy? Contact Me , I can help you meet the nutrition needs of both you and your growing baby.
School holiday is fast approaching, and family road trips/vacations are big part of the fun! It can be challenging enough to feed your family nutritious meals and snacks at home, let alone when you’re on the road, or in different countries. Here are my top tips and tricks to help you keep your family well-nourished while on vacation.
PLAN AHEAD
Before going on a trip, write out a menu for every meal and snack. Pack all foods or ingredients that are included in the menu. Gather proper cooking equipment such as pots, plates, utensils, napkins, wipes, hand sanitizer gel etc. Make sure to bring containers or Ziplock bags to store leftover and use for portable meals and snacks for the next day.
PREPARE AHEAD
Obviously, you need an insulated cooler and some ice packs. Prepare whatever you can in advance such as homemade trail mix, homemade baking, no-bake energy balls, etc. Keep meal planning simple, making sure to include these meals components:
Whole grain: oats, whole grain bread, whole grain wrap or pita, brown rice, quinoa, corn on the cob, yam/sweet potato, etc.
Protein rich foods: fresh or cooked meat, nitrate-free deli meat, eggs, peanut/nut butter, beans, lentils, hummus, greek yogurt, cottage cheese, milk, cheese, tofu/tempeh.
Veggie or fruit: Any fresh raw vegetables or fruit, unsweetened dried fruit, pre-made salad mixes, fresh pre-washed and chopped veggies (broccoli, cauliflowers, carrots, cherry tomatoes, cucumbers, snap peas, peppers). Apple, bananas, pears, oranges are great because they do not need to be refrigerated. You can also include unsweetened applesauce.
Water: Drinking enough water to keep your body hydrated is very important especially after a full day of outdoor activities. Be sure to bring along a reusable water bottle to refill throughout the day.
Enjoy small portion of not-so-healthy foods: I follow 80/20 rule while on a road trip or vacation, making sure to reserve one or two meals for my not-so-healthy foods likes pizzas, burgers, hotdogs, ice cream and then striking a balance by serving raw veggies with dip or fruits alongside it, and making more nutritious meal choices the rest of the time.
If you are at a resort or hotel where you are able to access to kitchen (stove or microwave). Here are some quick and easy family road trip/vacation meal ideas:
Breakfast
Overnight oats: rolled oats, greek yogurt, milk and fruit (use small mason jars for individual portion and it is portable)
Yogurt parfaits: yogurt and homemade granola (1 & 2) and fruits
Eggs: hard-boiled eggs, or mini egg muffins
High fibre breakfast cereal with milk
Pre-homemade whole grain pancakes, French toast or waffles: add your favourite fruit on top
Lunch/Dinner
You can make a picnic style lunch quickly. A picnic lunch is just a mix of different finger foods that together would make a balanced meal.
Whole wheat crackers or pitas with tuna salad or egg salad, fresh pre washed and chopped veggies with dips (hummus or tzaziki)
Whole grain wrap with turkey, cheese and lettuce or spinach, with a piece of fruit on the side
Layer ingredients for a hardy salad in a container or mason jar. Put your dressing on the bottom by vegetables like slices cucumbers and carrots. Next add chickpeas, edamame or chopped hard-boiled eggs. Finish with salad greens and pumpkin seeds on top. Shake before serving and add pita wedge on the side.
Turkey tacos – pre-made ground turkey with taco seasoning, avocados, lettuces, tomatoes, peppers, salsa, cheese, and taco shells
Snack plate: hard-boiled eggs, cheese, almonds, crackers, fruits, fresh pre-washed and chopped veggies with hummus
My Favourite Road Trip Snacks
Fresh pre-washed and chopped veggies with dips (hummus or tzaziki)
Try to limit the amount of less nutritious snacks such as potato chips, candy, chocolate, soda pop, etc. not only because they’re not very nutritious and high sugar/calories, but also because they don’t really fill you up, so you can eat a lot without really noticing. Instead eat these foods mindfully, choosing ones that you love and can’t live without and enjoy it. Most importantly, remember to enjoy the outdoors and all the great food while spending time with family and friends.
Ramadan is the one month per year where Muslims fast from dawn until sunset every day by refraining from food, water, smoking, medications, and even gum. Pregnant and breastfeeding women, children, seniors, and those on important medications or requiring nutrition care (such as people with diabetes, renal failure, or patients on tube feeds) are exempt from fasting.
During this month, Muslims spend more time getting closer to God, refrain from bad habits, and focus on spiritual growth. It is important to note that fasting is not a “weight loss diet” but is a great opportunity to focus on improving one’s character, changing behaviours and developing healthy habits.
The following are 8 important things to remember while observing the fast
1. SAFETY FIRST
Pregnant women, nursing mothers, and those who are ill are exempt from fasting. Talk to your doctor before Ramadan begins as it is important for you to discuss your Ramadan plans 1-2 months before with your doctor and seek advice from a Dietitian to tailor specific dietary requirements to your needs. In some situations the fast may need to be broken and can be made up for at a later date.
2. HYDRATION
Staying hydrated is key when you’re fasting.
Men, on average, need to drink about 3L (13 cups) of water per day, while women need to consume about 2.2L (9 cups) of water per day.
Break your fast with a glass of water, and drinks about 2-3 large glasses of water at your evening and pre-dawn meals. Also, you may want to stay away from caffeinated high sugar drinks (for example: pop, energy drinks, coffee, tea).
3. BREAKING THE FAST
Breaking the fast (iftar) is one of the most important meals and is comparable to breakfast. Fill a third of your stomach with food, a third with water, and leave a third empty. This ensures hydration and prevent overeating at the main meal.
A common recommendation is to eat 5-6 dates soaked in 1 cup of milk. Dates are a potassium dense food, which aids in hydration and restores electrolyte balance. Milk is high in calcium, and water as is balanced in macronutrients. This combination is perfect for restoring energy.
4. EAT MINDFULLY AT MAIN MEAL
After breaking the fast with a snack, such as the dates and milk, it is recommended that Muslims to perform sunset prayer (which usually takes 5-10 minutes) before they sit down to eat their main meal. This allows the body to absorb some of the nutrients and suppresses extreme hunger.
Eat slowly and chew very well to help pace yourself. It is quite common to eat a large portion of foods after a 12 hours fast, but remember it takes a 20 minutes for the stomach to tell your brain it is full. Eat till you are comfortably full.
Make conscious food decisions – remember the “Balanced plate”: ½ plate vegetables and salad, ¼ grains and starch (e.g., rice, pasta, potato), ¼ protein (e.g., chicken, fish, beef, lamb, lentils and eggs)
Protein with high absorption factors, such as egg whites, fish, skinless chicken, and whey protein.
Complex carbohydrates such as lentils, beans, quinoa, brown rice, and whole wheat pasta are released slowly, making you feel satiated for a longer period of time.
Avoid simple carbohydrates, such as white bread, fruit juice, chocolate bars, and other packaged goods, as they will digest quickly and make you hungry sooner.
5. HEALTHY SNACKS
It is recommended to eat at least two small snacks between breaking the fast and going to sleep. Since the timing for eating is so small, it is best to focus on faster digesting foods. Some great snack choices:
Low fat greek yogurt with 1 piece of fruit
A whole grain sandwich (egg salad, tuna, cheese, peanut butter)
A cup high fibre cereal with a cup of low-fat milk
A piece of fruit with a handful of nuts
Popcorn (unsalted and unbuttered)
Whole grain crackers with low-fat cheese
Hummus dip with vegetable sticks
The last snack before going to bed should be higher in complex carbohydrates and good fats such as avocado, nuts, and seeds.
6. MAXIMIZING ENERGY FOR THE DAY
Pre-dawn meal (Suhoor) is a very important meal for fasting Muslims. This is when Muslims wake up 1-2 hours before their fast begins to eat one last meal (between 3-4 am). If this meal is properly balanced, it can help those fasting to remain high energy for the morning-noon portion of the day.
It is better to prepare this meal before going to bed so you can sleep for as long as possible. A meal high in complex carbohydrates, fibre, slower digesting protein (such as the casein in Greek yogurt), and good fats is ideal to slow gastric emptying.
7. LIMIT SWEETS
Due to the festive nature of Ramadan where lots of family and friends often gather at sunset to eat together, high sugar and fatty sweets are usually a regular after dinner.
Try to initially fulfill your sugar craving with one of the healthy snacks listed above and then have a small amount of the traditional sweets or other healthy alternatives.
Traditional Sweets and deep fried foods (fried samosas, fried chicken, fried spring rolls, fried banana (pisang goreng) and fried potato chips) are high in sugar and fat which can make you feel sluggish and fatigued. Other high-fat cooked foods including oily curries and greasy pastries (Kuih bahulu, Apam balik)
Picture from MalayMail Online
Healthy alternatives
Baked samosas, baked spring rolls, oven baked potato chips
“Dry frying” – using a non-stick pan or non-stick food sprays
Grilled or baked meat, chicken, fish as a healthier alternative – while retaining the flavour and taste of the food
8. ADJUST EXERCISE ROUTINE
If you are planning to continue your exercise routine, it is recommended to shift your exercise to the end of the day when food is eaten. During Ramadan, the frequency, duration and intensity of exercise likely will need to decrease.
1 DAY MEAL PLAN
9:00 pm (breaking fast): 5-6 dates soaked in 1-cup milk or small soup
9:05 pm: Complete sunset prayer
9:10 pm (main meal): 1-cup brown rice + skinless chicken breast + sautéed veggies with olive oil, and a fruit for dessert + 1-cup water or soup
*2-cups water
10:30 pm (snack #1): Fruit with low-fat yogurt + 1-cup water
*2-cups water
11:30 pm (or 15 min before bedtime, snack #2): Half-cup rolled oats + walnuts + blueberries + 1-cup milk or kefir + 1-cup water
4:00am (Suho0r: 20 min before holding fast): sprouted grain bread + 2 eggs + ½-1 avocado + Greek yogurt for dessert + 1-2 cups water
BOTTOM LINE
After 30 days of fasting, Muslims from around the world celebrate Eid. The day starts off with morning prayers and the celebration continues with friends, family and lots of food.
Ramadan provides a chance for Muslims to “cleanse” their lifestyle from bad eating habits and junk food. Since the window for eating is tiny, it is important for those that are fasting to cut out nutrient poor foods and focus on eating nutritious ones.
Overall, balanced food and fluid intake is very important during these fasting periods. In order to prevent weight loss or muscle breakdown, your meals must contain decent levels of energy-rich foods, which should include carbohydrates and some portion of fat.
Grocery shopping can be complicated when you are trying to make healthier choices or to manage chronic diseases. With the diverse amount of available products on store shelves nowadays, smart, healthy choices seem confusing and burdensome. Here are some easy tips to help you make wise food choices in the grocery store.
GET READY, MAKE A PLAN
Make a grocery list of what you need and stick to it! This will help keep you from buying things you don’t need or want. Using a list as your guide will help save TIME and MONEY.
GET SET, EAT FIRST
Shop on a “full stomach”; if you shop when you’re hungry, you’re more likely to buy food that tempts you “at the moment”. You may see a bag of cookies or potato chips and get excited enough to stimulate your taste buds, eventually causing a mouth-watering sensation which leaves you more likely to purchase it. So, make sure you head to grocery store with a happy and satiated stomach so your appetite does not trick you and your wallet.
SHOP ALONE
Take extra care when shopping with children. Many parents are influenced by children’s requests and end up buying more food and less healthy choices. If you can’t leave home without your children, try to stick to your list and make sure your children aren’t hungry during shopping.
READ LABELS
Food labels give you information to help you make healthier food choices and compare similar foods. Remember, always, always, always….read ingredient lists before you simply throw the item in your cart. Ingredients are listed by weight from most to least. The first few ingredients are those in the highest amounts. If one of the first 3 ingredients is salt, sodium, sugar, oil or fat, you may want to choose a different food, or use that food in small amounts.
A simple rule of thumb for label reading is to choose foods with no more than 5 ingredients, no artificial ingredients, or words you can’t pronounce. Always note the serving size and the calories per serving. All the values listed refer to a single serving so if you eat 2 servings, double each number to get the accurate nutrient count.
BE ADVENTUROUS – TRY A NEW FOOD OR RECIPE
Trying new fruits and vegetables can be fun and cool. Adding a fruit or vegetables you have never tried is a good way to establish healthy shopping habit. You never know what you may end up loving or hating. Incorporating new, exciting colors and flavours into meals will provide healthier lives for you and your family. You never know until you try!
SHOP THE PERIMETER FIRST, THEN CENTRE AISLES
The center aisles of the grocery store are where most processed and junk food items are found. Shopping the perimeter will lead you to the sections with fruit, vegetables, dairy, meat and fish first. By the time you make your way around the perimeter you cart might be too full to even shop the centre aisle. Fill your cart with healthy perimeter items first, so you won’t spend as much time or money in the junk aisles.
To make shopping easier, group your grocery list items according to the aisles of the grocery store.
My Top 6 Centre Aisle Foods
Dried and canned beans
Frozen fruit and vegetables
Dried herbs and spices
Vegetables oils
Whole grains
Nuts and nut butters
Learn how to navigate the grocery store with dietitian as your personal guide to healthy shopping. Contact Me, to find out how to make better food choices based on your individual preferences to achieve your nutrition goals.
Milk is a hot topic in parent’s group. When, how much and what type/kind of milk to choose? Due to more and more organic stores in the market, the confusing messages and nutrition myths, more parents are turning to milk alternatives (plant-based beverages) to fulfil their little one’s milk needs.
Unfortunately, the plant-based beverages (fortified or non-fortified) don’t provide enough nutrition. (here)
Your children are growing right before your eyes! Children more than double their height and weight between the ages of 2 and 12. During this time, a base is built for a body that will last them a lifetime.
Milk provides the building blocks children need – 16 essential nutrients, plus energy for fuel to grow. (here)
WHAT YOU NEED TO KNOW ABOUT YOUR MILK CHOICES
Children under 12 months of age should have breast milk or formula for their main drinks.
Milk is key not only for energy as well as tissue growth, but also for building strong bones and teeth and regulating muscle control.
It is safe to introduce cow’s milk between the ages of 9-12 months of age, however, I recommend waiting until 12 months. There are a few reasons why you should think twice about introducing fresh milk too early.
The proteins present in fresh milk are hard for babies to tolerate and digest. (WHO, 2009)
Milk contains too much sodium, potassium and chloride which can tax your baby’s kidney. (WHO, 2009)
Milk is lack of important vitamins and minerals such as iron, Vitamin E and Zinc.
Higher risk for iron deficiency anemia and if your baby drinks too much cow’s milk, he or she is also at a risk for internal bleeding.
That being said, once your baby reaches about 12 months, his/her digestive tract is mature enough to handle milk and reap the many nutrition benefits from it. It’s a nutrition powerhouse full of protein, carbohydrates, Calcium, Vitamin D and Vitamin A.
When they turn one, I encourage moms to continue breastfeeding if they are already, even with the introduction of cow’s milk. If your baby is on formula, you can slowly transition to homogenized cow’s milk (assuming your baby does not have a milk allergy) at one year. Don’t rush, because your baby’s digestive system needs time to adapt to the new proteins and other nutrients present in fluid milk. Start with 1-2 tbsp a day and slowly increase this amount until fully transitioned. Again, you can continue breastfeed as long as possible.
Recommendations:
1-2 years old: 2-3 cups (16-24 oz) of milk per day.
2-8 years old: 2 cups (16 oz) of milk per day.
(Lower-fat milk or fortified plant-based beverages can be offered).
9-18 years old: at least 2 cups (16 oz) of milk per day.
P/S: If your baby is still breastfeeding, he/she may not need as much.
PLANT-BASED BEVERAGES
Plant-based beverages are made from plant foods such as soy, rice, almond, coconut, oat, potato and hemp. They look like milk and are often called “milks” but may not have the same nutrition as cow’s milk.
Plant-based beverages are often lower in protein and energy than cow’s milk. They may also be lower in important nutrient like Calcium and Vitamin D, especially if homemade. Also, these milks often do not contain enough calories, protein or fat for a growing toddler. Some plant-based beverages can also be high in certain minerals that can be harmful if a child drink too much.
Added sugar: Oligosaccharide and cane sugarAdded sugar: Oligosaccharide1 servings of Pink Lady drink contains 70.5 mg of sodium and 3.8 g (approx. 1 tsp) of sugar.High CHO content.
Read the Nutrition Facts table on each beverage package. Some beverages are fortified (have nutrients added) and some aren’t. The nutrients in plant-based beverages can vary.
CHOOSE A PLANT-BASED BEVERAGES FOR YOUR 2 YEARS OLD
Plant-based beverages are not recommended for children under age 2 because they can be low in important nutrients like fat, protein and calories. If offering a plant-based beverage instead of cow’s milk to a child age 2 and older, choose a product that:
is labelled as fortified or enriched (example: fortified with Calcium or Vitamin D) – Most milks in Malaysia don’t fortified with Calcium or Vitamin D.
provides at least 6 g of protein per 1 cup (250mL)
provides at least 30% Daily Value of Calcium and Vitamin D per 1 cup (250 mL)
contain less than 10 g of sugar per 1 cup (250mL)
Since plant-based beverages are generally low in protein, children 2 years of age and older who are drinking a plant-based beverages as their main milk sources should be offered a variety of lean meats, poultry, fish, beans and lentils, eggs, tofu and nuts to ensure adequate intake of protein.
What types of milk are appropriate for a child under 2 years of age who is allergic to cow/goat’s milk or lactose intolerance
If your child is allergic to milk or lactose intolerant, you may want to consider keeping him/her on formula or a follow-up formula until the age of 2 to ensure proper nutrition. There are soy varieties or hydrolyzed protein/hypoallergenic varieties out there for babies with allergies or intolerances. You should offer the same quantity as you would cow’s milk. Check with your child’s doctor or a dietitian.
In Malaysia, there are 3 main companies providing infant formula – Nestle, Abbott, MeadJohnson.
Do you have a child who has milk allergy or lactose intolerance? You not sure what type/kind of milk to choose for your toddler? Contact Me about starting a nutritional counselling program.
Easter Nests are classic treat for Spring and the best thing about them is how easy they are to make, perfect recipe to involve your kids in the kitchen. I am using Shredded Wheat instead of Rice Krispies or Corn Flakes.
All you need to do is melt a little chocolate and mix with Shredded Wheat, and leave to set, super simple !!
It is such a great fun to make with kids and decorated with mini chocolate eggs. The kids are going to love making these tasty and healthy treats for Easter every year.
Crumble the shredded wheat into a bowl to break in into small pieces.
Melt the dark chocolate in a small bowl placed over a pan of barely simmering water. Make sure the water does not touch the bottom of the bowl or the chocolate will go grainy.
When all the chocolates are melted, remove the bowl from the heat and pour over the shredded wheat, stir well to combine.
Spoon the mixture into 12 cupcake cases. Using the back of a teaspoon to push the middle of each nest down to make a little “hollow” or “nest”.
Place 3 mini chocolate eggs on top of each nest.
Chill the nests in the fridge for 2 hours until set.
After making the Spinach and Turkey Meatballs, I got another box of All-Bran Flakes cereal sitting in my pantry. I decided to check out All-Bran website and see what other recipes they got.
This Blueberry Orange Yogurt Muffin recipe is adapted from All-Bran. I completely fall in love with the combination of orange and blueberries. It adds special taste to the ordinary bran muffins.
The smell that came from my kitchen while these blueberry orange yogurt muffins baked was heavenly. What about the taste? Well, you just have to make them and to find out for yourself the amazing flavour these muffins behold.
3/4cupsoy plain yogurt (you can use any fruit-flavoured yogurts)
1medium orange, juice and grated rind
1 1/4cupswhole wheat flour
1/3cupsbrown sugar (you can use white granulated sugar too)
1tbspbaking powder
1tspcinnamon, ground
1/2tspbaking soda
1/4tspsalt
2eggs
1/4cupavocado oil
1cupfrozen blueberries (not thawed)
Instructions
In medium bowl, combine cereal, yogurt, juice and rind. Let stans for 2 minutes or until cereal softens.
In large bowl, combine flour, sugar, baking powder, cinnamon, baking soda and salt. Set aside.
Add eggs and oil to cereal mixture; beat well. Add liquid mixture to dry ingredients, stirring only until just combined.
Fold in blueberries. Portion batter evenly into 12 non-stick muffin pan cups, lightly coated with cooking spray.
Bake in 400F oven for 20 minutes or until tops spring back when lightly touched.
Notes
The amount of yogurt called for in this recipe equals the size of many individual (175 g) yogurt cups. With so many fruit-flavoured yogurts to choose from, you can give these muffins a different twist each time you bake them.
How many diets have you been on? The never-ending supply of new diet books and programs is proof that we are on a quest to find the perfect diet that will help us melt away those extra pounds.
DIETS ONLY OFFER TEMPORARY SOLUTIONS
They don’t change our long-term eating patterns, so when we stop dieting, we usually gain all the weight back, and sometimes more.
Diets promote rapid weight loss, but when we lose weight too quickly we lose muscle as well as fat, which is counterproductive since muscle burns more calories than fat.
When we severely restrict calories we put our bodies into “survival mode” and burn less calories doing the same activities. When we try to return to normal eating patterns, we gain weight because of our reduced metabolism.
Diets create an unhealthy relationship with food, which can lead to deprivation, binge eating, and ultimately weight gain.
To achieve real weight loss we need long-term healthy eating patterns that we enjoy and that satisfy our hunger. And to maintain weight loss, we need to lose weight slowly – about one to two pounds a week. NO MORE DIETS !
CHECKLIST
Use the following checklist as your daily guide to help you achieve your weight goals:
Portion size. It’s no secret that if you eat more calories than you burn you will gain weight. We eat 30% more if the plate is bigger. Get in the habit of ordering the small size, sharing your appetizers and desserts, and bringing half your restaurant serving home for another meal.
Listen to your hunger.Stop eating when you’re full. You can always have more tomorrow, because you’re not on a diet. No restriction.
Eat healthy and nourishing foods. Minimize processed and junk foods, and choose foods in season when you can.
Load up on fruits and vegetables. Start your meal with a salad, load up your main course with veggies, and finish your meal with a little fruit.
Choose whole grain foods. Whole grain breads, barley, brown rice, oatmeal, quinoa, whole wheat couscous, millet are delicious and offer substantial health benefits.
Choose lower fat. Fat has twice as many calories as protein or carbohydrates, so it makes sense to keep your fat intake moderate if you’re trying to lose weight. Choose lower fat dairy products leaner cuts of meat and poultry, and use a light hand when adding salad dressings or cooking oils.
Structure your days.Eating about every 4 hours. This will keep your metabolism up, support stable blood sugar levels and keep you from being hungry and overeating at the next meal.
Eat some protein at each meal. It helps control your hunger and optimize your weight loss. Protein foods include animal sources like meat, fish, poultry and dairy products and vegetarian sources like nuts and seeds, peanut butter, legumes, tofu and soy beverages.
Love and savour everything you eat. You don’t have to eat foods (i.e., salad) you don’t like to lose weight. It’s your day-to-day pattern that will determine your weight, not small indulgences.
A WORD ABOUT PHYSICAL ACTIVITY
Eating well is the cornerstone of a health lifestyle. But being active is another important part of the equation. You don’t need structured time at the gym if that doesn’t suit you. You can walk, run, dance, swim, play tennis, walk the stairs, take a yoga class, zumba, etc. Just get moving and burn some calories. You’ll feel great !
People ask me this big question all the time “My child is a picky eater, what can I do next?“. Well, there is no easy and solid answer. As a dietitian and mom, I get it! Parents want what is best for their children, but they don’t know how to provide it. Parents are always in search of the “secret recipes” to get their picky eater to eat healthier or more, but there isn’t one. Up to 35% of children are described as “picky”by their parents, so you’re not alone in the struggle! It is not an easy task to incorporate healthy foods into their diet every single day. Although it may sound very challenging, there are strategies parents can use to help encourage their children to eat healthier. There are no quick and easy fixes here, and no one strategy will work for all children.
First things first, is your child a picky eater or are there other things going on that affect his/her eating? Upon further inspection in my practice, I commonly find that parents are picky eaters too. They don’t eat together with their children or they don’t share the same type of foods.
Children love to copy their parents. If your child sees you eating a diverse range of foods, they are more likely to do the same.
I’ve plenty of adult clients telling me they were labelled as “picky eater” when they were young. They grow up. Now, they don’t want to raise another “picky eater” in the family. Most parents know avocado, butternut squash, oatmeal, quinoa, millet, Greek yogurt, salmon are good for their babies who are just starting to eat solid foods. However, they end up stop offering them because they don’t know how or they do not know of alternatives to boiling or steaming.
ADULT PICKY EATING
Being a picky eater is not necessarily a problem. There is no rule that says you need to like every single food that exists in the world. If picky eating causes you anxiety or prevents you from socializing, it may be more of a concern (Read this article about Avoidant/Restrictive Food Intake Disorder [ARFID]). Otherwise it can be a health concern if you’re not meeting your nutritious needs or living on a super restricted diet.
Ellyn Satter states that while some aspects of picky eating are socially acceptable, such as choosing which foods you want , leaving unwanted food on your plate, and taking more of one food even if there’s uneaten food on your plate. However, it is not socially acceptable to draw attention to your food refusal or request food that is not on the menu.
I recently tried a Brussel Sprouts recipe. I have never tried Brussels Sprouts in my life, ever !! My mum never made it (she didn’t even know how to prepare it). After some thought, I bought fresh brussels sprouts and roasted them with only a few ingredients, and promptly loved them! Changing the method of preparation can significantly alter the appearance and taste of a food, making it a lot more palatable and enjoyable.
So, before complaining about your children not eating the broccoli that you serve for dinner, why not start looking at your dinner plate. Are you a good role model? Do you have some foods that you absolutely hate it? Are you eating all your servings of vegetables and fruit each day?
HOW TO BECOME A GREEN LOVER
What do you do if you want to try introducing more vegetables (or other foods) into your daily.
Buy fresh vegetables and fruit when on sale to save money.
If you are short on time, buy convenience items in the produce section. Try pre-cut, pre-washed vegetables – a bag of salad, spinach, baby carrots, snap peas, or broccoli.
Start your meal with a salad made from spinach, lettuce, or grated carrot. Top it off with chopped vegetables or fruit, like orange, apple, strawberries or pomegranate.
Keep washed and sliced carrots, celery, peppers, zucchini, or cucumber at eye-level in the fridge for a quick snack or to add to a lunch bag.
Add fresh or frozen vegetables to spaghetti sauce, soups, stews, chilli, casseroles and curries.
Double up on the vegetables in recipes. A soup called for a carrot? Add two, A stir-fry calls for half a pepper? Add a whole one.
Choose or make pizza topped with mushrooms, zucchini, red or green peppers, broccoli, spinach, shredded carrots, tomato slice, or pineapple.
Adding simple flavours to vegetables. Try new seasonings – garlic, onion, ginger, a bit of olive oil, and a sprinkle of pepper can transform vegetables.
Put lots of sliced or shredded vegetables on sandwiches and in wraps.
Pairing your favourite veggie with guacamole or hummus.
Add green leafy veggies such as kale or spinach to morning smoothie.
Scrambled eggs with chopped spinach, mushrooms, and tomatoes can be eaten as both as side dish at dinner with rice, or as a breakfast item in the morning.
Add sliced fresh fruit to cereal or yogurt or mix into pancake batter.
Have a bowl of washed fruit on your kitchen counter for an easy to grab snack.
Freeze fruit that has become too ripe, to use later in baking or smoothies.
Stop labeling yourself as a “non-veggie eater”.
True, a diet with many fruits and vegetables will likely be more colourful and nutrient dense than one with only 3 or 4 choices, but progress over perfection, it will allow yourself a judgement free, unpressured environment to congratulate yourself on your veggie success, and when ready, slowly introduce new foods and/or methods of preparation.
INCREASE VARIETY IN YOUR DIET
As Ellyn Satter advises, provide yourself repeated, unpressured opportunities to introduce new foods. Don’t force yourself to try a new food, allow yourself the freedom to try it and the freedom to not finish it. By regularly exposing yourself to a new food, you just may trick yourself into liking it!
STEPS TO INTRODUCE MORE VEGGIES
If you are a picky eater, and want to try introducing more vegetables (or other foods) into your family daily repertoire, here’s the step by step:
Take inventory of the vegetables you DO like eating and eat them more often!
Chose a new veggie (you either have never tried or haven’t purchased in a very long time), and prepare it along with a favourite food.
Don’t force yourself to eat the new food, and don’t feel bad if you weren’t able to enjoy it.
Keep introducing and re-introducing new veggies – it will likely take many times of tasting until you’re used to a flavour, texture and taste, but don’t give up! Having a larger food base to choose from gives you more flexibility around meal time and can also lead to a healthier you!
Choosing veggie and fruit is about making an EVERY DAY food decision, not just going by taste. It’s about FUELING your body well, and if you don’t eat enough currently, developing healthy habits that your brain learns as the path of least resistance.
Do you have a food you think you should be eating more of? How do you introduce yourself to new foods?
Sometimes it’s difficult to know what to eat when you are managing a health condition. That’s often true for people with diabetes, since what they eat can affect their blood sugar levels. In many cases, education is key to making it easier to manage a special diet. The more you know, the more control you have over your condition!
I often work with clients who identify with this problem, and maybe you do too. Here are some myths about Diabetes that I hear every single day.
I have diabetes, I can never eat sweets again.
Taking medications or insulin means I don’t have to make any lifestyle changes.
People with diabetes need to follow a strict, no sugar diet.
Gestational diabetes doesn’t need to be taken seriously, as it will disappear after I give birth.
Diabetes is caused by eating too much sugar.
Only overweight people or older people get Type II Diabetes.
So, now you have Type 2 Diabetes. You were struggling when making food choices because you were unsure how certain foods affected your blood sugar levels. You particularly had trouble when eating at restaurants or in a food court.
PROBLEM
You have diabetes, and are overwhelmed by everyday food decisions at home or when eating out.
THE FACT
To learn more about diabetes, you started your research on the Canadian Diabetes Association website. You learned that you can live a long and healthy life by managing you diabetes, which includes:
Eating well
Being physically active
Monitoring blood sugar levels
Taking medications as prescribed
Managing stress
Keeping blood sugar levels in the target range set with his health care team.
When you were first diagnosed, you didn’t seek any nutrition advice for diabetes because you were afraid it meant giving up foods you loved. But as you read more about nutrition and diabetes, you understands that a dietitian can help you fit your favourite foods into your eating routine. There are no foods that are completely off-limits, but portion control is important.
To your relief, you find out that planning meals doesn’t need to be complicated. Following a few basic tips may be all you need. You reads about the “Plate Method” as a practical way to figure out portion sizes and food choices when eating at home or dining out. Your plate should look like this:
After talking to a dietitian, you realized that you are not eating many vegetables, and half of your plate should include vegetables.
SEEK SUPPORT
You already have a doctor, but since most diabetes care plans include a team approach, you can work with a dietitian and nurse too.
Are you having difficulties managing your health condition? Are you dealing with a new diagnosis or are not sure what to eat for disease management. Contact Me about starting a nutritional counselling program.
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
