Helping Picky Eaters Thrive Tips for Creating Stress-Free Mealtimes

Helping Picky Eaters Thrive: Tips for Creating Stress-Free Mealtimes

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Feeding a picky eater can be challenging, often turning mealtimes into battles filled with stress, tears, and frustration. When a child refuses multiple meals or consistently rejects new foods, it’s natural for parents to feel concerned and even resort to rules like the “three-bite rule” or offering dessert only if dinner is eaten. However, these approaches often increase the stress of mealtimes, leading to more food refusals, tantrums, and anxiety. This guide will help you navigate feeding a picky eater in a way that fosters a positive relationship with food and reduces mealtime stress.

 

WHY DO CHILDREN BECOME PICKY EATERS?

Picky eating often begins as children transition from infancy to toddlerhood, as their growth slows and their willingness to try new foods declines. This can be a normal part of development, but other factors may contribute:

  1. Routine and Structure
    • Consistent mealtime routines help children build an appetite and associate specific times with eating.
    • Regular meals and snacks about 2.5 to 3 hours apart, with only water offered in between, support a balanced appetite.
  2. Temperament
    • Some children may naturally be more sensitive or cautious, and this can affect their willingness to try new foods. Consider your child’s temperament and how it might influence their eating behaviors.
  3. Medical or Sensory Issues
    • Conditions like acid reflux, constipation, or sensory processing challenges can make eating uncomfortable, contributing to picky eating.
    • Mechanical issues, such as difficulties with chewing or swallowing, can also play a role. If you suspect an underlying issue, consult a healthcare provider for tailored advice.

 

THE DIVISION OF RESPONSIBILITY

Registered dietitian Ellyn Satter introduced a model called the Division of Responsibility (DOR), a framework that creates boundaries while honoring a child’s natural appetite and preferences. DOR outlines distinct roles for both the parent and the child, allowing parents to guide mealtimes without pressuring children to eat. By respecting these roles, parents can ease the stress around meals and help children build lifelong healthy eating habits.

PARENT’S RESPONSIBILITIES IN FEEDING 

1. WHEN the child eats

  • By age one, children typically benefit from three meals and two or three snacks a day.
  • Snacks should be scheduled and not constant, as this allows children to build up a natural appetite before meals.

2. WHERE the child eats

  • Family meals at the table provide consistency and foster positive social interactions around food.
  • Studies show that children who have regular family meals tend to make healthier choices, perform better academically, and have a lower risk of engaging in risky behaviors.

3. WHAT the child is offered

  • Parents are responsible for choosing which foods to offer. Aim to provide a balanced meal with diverse food groups. Avoid becoming a “short-order cook” by preparing special meals solely to meet your child’s preferences.

CHILD’S RESPONSIBILITIES IN FEEDING 

1. HOW MUCH to Eat

  • Allow children to decide how much food to eat, respecting that their appetites can fluctuate day-to-day.
  • Avoid pushing children to “clean their plate” to help them develop a healthy relationship with their hunger and fullness cues.

2. IF They Choose to Eat

  • Especially with toddlers and young children, it’s normal for them to occasionally refuse a meal entirely. Trust that they are listening to their body’s signals, and avoid turning this into a power struggle.

 

TIPS FOR REDUCING MEALTIME STRESS

To create a positive and low-pressure mealtime environment, consider these strategies:

1. Respect Your Child’s Appetite

  • If your child isn’t hungry, avoid force feeding. Forcing a child to eat can lead to negative associations with mealtime and weaken their sensitivity to hunger cues and fullness cues.

2. Remove Pressure

  • Avoid incentives or ultimatums like “two more bites for dessert” or “if you finish, you get screen time.” Even well-intentioned praise for eating can increase pressure. Instead, keep mealtimes relaxed and focus on enjoying the experience as a family.

3. Limit Distractions

  • Minimize iPads, TVs, and toys during meals. Creating a calm environment allows children to focus on their food and listen to their body’s signals of hunger and fullness.

4. Get Kids Involved in Food Prep

  • Let children help with age-appropriate tasks like rinsing vegetables, stirring batter, or setting the table. Involving them in meal preparation encourages a positive attitude toward food and can increase their willingness to try new things.

5. Sneak in Nutrients Thoughtfully

  • While “sneaking” vegetables or other refused foods into favorite dishes should not replace exposure to whole vegetables, it can be a helpful strategy for nutrient intake (short term only). Smoothies, sauces, and casseroles are great options for adding hidden veggies or proteins.

 

 

BOTTOM LINE

Picky eating can be frustrating, but it’s helpful to approach mealtime with patience and flexibility. By implementing a balanced approach to your child’s feeding responsibilities, involving them in the kitchen, and setting consistent routines, you’re laying a strong foundation for positive eating habits. Picky eating can be a phase, and with patience, your child will likely develop a healthier relationship with food over time.

I completely understand how challenging it can be to make these changes, and I appreciate the daily struggle of living with a child who has a limited diet. It can be overwhelming and exhausting, and many parents tend to unfairly blame themselves. You’re not alone! If you need more personalized help, I’m here for that too. I’ve successfully worked with many families to create custom action plans to get a child—or the whole family—back on track with healthy eating.

Looking for support in implementing the Division of Responsibility in Feeding in your household? Check out my Peaceful Mealtimes online course here.

The Importance Of DHA For Mom And Baby

The Importance Of DHA For Mom And Baby

by with No Comment Fertility & Women's HealthInfant NutritionMotherhoodToddler Nutrition

When considering the most important nutrients for pregnant moms, many people immediately think of folic acid, iron, and perhaps Vitamin D. Similarly, when it comes to nutrients crucial for babies starting solids, iron often tops the list. While these are indeed essential, there’s another vital nutrient that deserves attention for its role in growth and development: Omega-3s, particularly DHA.

DHA is essential for brain and eye development in babies, and it supports heart health, mood stability, and cognitive function in moms. Let’s dive into why DHA is so important for both mom and baby.

 

OMEGA-3S

Not all omega-3 fatty acids are created equal. Among the 11 types, the three most important are ALA, EPA, and DHA.

  1. Alpha-Linolenic Acid (ALA): ALA is the most common omega-3 fatty acid in the our diet and is primarily found in plant-based sources such as walnuts, seeds (flax, chia, hemp) and oils (canola, soybean, walnut, flaxseed). ALA is a an essential fat because it cannot be made by the body and is needed for normal human growth and development. While ALA can be converted into EPA and DHA, this conversion process is quite inefficient in humans.
  2. Eicosapentaenoic Acid (EPA): EPA is found primarily in fatty fish and seafood. It plays a significant role in reducing inflammation throughout the body, which is crucial for preventing chronic diseases such as heart disease and arthritis. EPA also has benefits mental health, potentially reducing symptoms of depression.
  3. Docosahexaenoic Acid (DHA): DHA is a key structural component of the brain, retina, and many other parts of the body. It is essential for brain development and function, making it particularly important during pregnancy and early childhood. DHA can be obtained either through conversion of ALA or directly from food sources rich in DHA, such as fatty fish, seafood or DHA-fortified foods.

 

THE CONVERSION OF ALA TO DHA

While ALA can be converted into EPA and then DHA, this conversion process, which primarily occurs in the liver, is highly inefficient, with rates reported to be less than 15%.

Additionally, studies have shown that increasing ALA intake during pregnancy does not significantly raise DHA levels in the blood (here, here). Therefore, consuming foods rich in DHA directly (or DHA supplements) is crucial for ensuring an adequate supply of this essential nutrient during pregnancy, supporting both maternal and fetal health effectively.

The active form of DHA found in foods is more beneficial than the converted form from ALA.

 

WHY IS DHA IMPORTANT DURING PREGNANCY?

DHA plays a crucial role in the development of a fetus’s cell membranes, particularly in the brain and retina. Ensuring adequate DHA intake during pregnancy and the first few years following birth is therefore very important. Prior to birth, the DHA required for proper fetal development is provided by placental transfer from the mother. Following birth, babies must receive DHA through breast milk, formulas fortified with DHA, or DHA supplementation (e.g., fish oil).

  1. Brain Development: Throughout pregnancy, DHA requirements increase, especially during the third trimester. As pregnancy progresses, maternal blood volume expands, and both the placenta and the developing baby require more DHA. Therefore, DHA is required to support fetal growth and brain development, especially during the third trimester when the fetus undergoes a rapid “brain growth spurt.”
  2. Eye Development: DHA is also essential for the development of the eyes, as it is the major fatty acid found in the retina, constituting approximately 93% of all omega-3 fatty acids. This high presence of DHA underscores its significance in eye health and visual development.

Studies indicate that during the last trimester, a fetus receives approximately 67 mg of DHA daily from the mother. This requirement increases to 70-80 mg daily during breastfeeding. The substantial demand for DHA during pregnancy and breastfeeding can deplete the mother’s DHA stores to below pre-pregnancy levels by up to 50%, and it can take months to partially replenish these levels. This depletion may pose health risks for the mother, including postpartum depression.

Research has demonstrated that sufficient DHA intake during pregnancy results in several positive outcomes for babies, such as better social behaviour, higher social development scores, enhanced verbal intelligence and reduced risk of pre-term labor, pre-eclampsia, and low birth weight.

 

RECOMMENDATIONS FOR PREGNANT MOMS

When it comes to recommendations for omega-3s, the guidelines can vary depending on the source. To help clarify, I’ve summarized some of the key recommendations below:

The Ministry of Health Malaysia (RNI)

  • 200mg DHA daily

American Pregnancy Association

  • 300 mg DHA daily
The American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women, women who may become pregnant, and breastfeeding mothers to follow the FDA and EPA (US Environmental Protection Agency)’s advice:
  • Consume 2-3 servings of low mercury fish per week, 8-12 ounces of fatty fish in total.

RECOMMENDATIONS FOR MOMS: 

Those who are pregnant or breastfeeding should aim to consume 200 to 300 mg of DHA each day, which means eating 8 to 12 ounces (2 to 3 servings) per week of a variety of fish lower in mercury.

RECOMMENDATIONS FOR BABIES AND TODDLERS

The Institute of Medicine (IOM) has not established specific intake recommendations for EPA and DHA. The current recommendations for total omega-3s intake for babies aged 0-12 months is 0.5g per day, and for toddlers aged 1-3 years old, the recommendation increases to 0.7g ALA per day. These targets can be met if the mother is adhering to her recommended DHA intake and breastfeeding.

American Pregnancy Association

  • Infants (1-18 months & < 15 lbs): 32 mg/lb EPA + DHA
  • Children (1.5-15 years): 15 mg/lb EPA + DHA

FDA

Children should consume two servings of fatty fish per week.

  • A serving size is about:
    • Ages 1-3 years: 1 ounce
    • Ages 4-7 years: 2 ounces
    • Ages 8-10 years: 3 ounces
    • 11 years and older: 4 ounces

RECOMMENDATIONS FOR CHILDREN: 

  • Offer ultra-low mercury fish weekly, aiming for at least 2 x 1 oz. servings of DHA rich options per week.
  • Offer low mercury fish once every two weeks.
  • Offer moderately high mercury fish once every month.
  • Avoid high mercury fish for babies altogether.

 

THE FOOD SOURCE OF DHA

DHA is primarily found in fatty fish and shellfish such as salmon, herring, sardines, and trout. However, it’s important to be mindful of mercury levels, especially for pregnant women and children.

High-mercury fish like fresh/frozen tuna (big eye), tilefish, shark, swordfish, king mackerel, marlin, and orange roughy should be completely AVOIDED  during pregnancy and up to 2 years old for your baby’s safety.

But don’t worry, there are plenty of low-mercury fish options packed with DHA to help you meet your nutritional needs.

ULTRA LOW-MERCURY FISH  

Here are some ultra-low mercury fish (0.06 ppm of mercury or less) and rich in DHA. Offer these fish as often as you like, aiming for at least twice per week.

**The fish in bold are high in DHA with at least 0.4g DHA/100g** (reference)

  • Anchovies 江鱼仔
  • Atlantic mackerel 大西洋鲭鱼
  • Black sea bass 黑鲈鱼
  • Butterfish 奶油鱼
  • Catfish 鲶鱼
  • Clam 蛤蜊
  • Crawfish 小龙虾
  • Flounder 比目鱼
  • Haddock (Atlantic) 黑线鳕
  • Mullet 鲻鱼
  • Oyster 牡蛎/生蚝
  • Plaice 欧蝶鱼
  • Pollock 狭鳕
  • Salmon (Atlantic farmed, fresh, canned) 三文鱼
  • Sardine 沙丁鱼
  • Scallop 扇贝
  • Shad 西鲱
  • Shrimp 虾
  • Smelt 胡瓜鱼
  • Sole 鳎鱼
  • Squid 鱿鱼
  • Tilapia 罗非鱼
  • Trout, freshwater 淡水鳟鱼
  • Whiting 怀廷鱼

LOW MERCURY FISH 

Offer low mercury fish (0.07 and 0.15 ppm of mercury) once every two weeks.

  • Atlantic croaker
  • Cod 鳕鱼
  • Crab 螃蟹
  • Hake 无须鳕
  • Herring 鲱鱼
  • Lobster (American and spiny) 龙虾（美洲和刺龙虾）
  • Pacific chub mackerel 太平洋黑鲭鱼
  • Perch (freshwater and ocean) 鲈鱼（淡水和海洋）
  • Pickerel 狗鱼
  • Skate 鳐鱼
  • Canned light tuna 罐装淡金枪鱼
  • Whitefish 白鱼
  • Buffalo fish 牛鱼
  • Carp 鲤鱼
  • Sheepshead 羊头鱼
  • Tilefish (Atlantic Ocean) 方头鱼（大西洋）

MODERATELY HIGH MERCURY FISH 

Offer moderately high mercury fish (0.16-0.25 ppm) once every month.

  • Halibut 大比目鱼
  • Mahi mahi 鲯鳅鱼
  • Monkfish 安康鱼
  • Snapper 红鲷鱼
  • Spanish mackerel 西班牙鲭鱼
  • Striped bass 条纹鲈鱼
  • Weakfish / sea trout 海鲂鱼

HIGH MERCURY FISH 

The following fish, with mercury levels between 0.25 and 0.45 ppm, are considered very high in mercury and should be completely avoided for babies and pregnant moms.

  • King mackerel 鲭王鱼
  • Marlin 枪鱼
  • Orange roughy 橙鲷
  • Shark 鲨鱼
  • Swordfish 剑鱼
  • Tilefish (from Gulf of Mexico) 方头鱼（墨西哥湾）
  • Big eye tuna 大眼金枪鱼
  • Bluefish (Atlantic) 蓝鱼（大西洋）
  • Chilean sea bass 智利海鲈鱼
  • Grouper 石斑鱼
  • Sablefish 黑鳕鱼
  • Tuna albacore / white tuna, canned 长鳍金枪鱼 / 白金枪鱼，罐装
  • Tuna albacore / white tuna, fresh/frozen 长鳍金枪鱼 / 白金枪鱼，新鲜/冷冻
  • Tuna yellowfin 黄鳍金枪鱼
  • White croaker / Pacific croaker 白石首鱼 / 太平洋石首鱼

 

NOT A FISH EATER OR PICKY EATER

If you find it challenging to consume fish regularly during pregnancy or you have a picky eater at home, consider omega-3 enriched eggs, which typically provide 75-100mg of DHA per serving.

 

FOR FORMULA-FED BABIES 

For babies who haven’t started solids yet, they rely on breastmilk or formula for their DHA needs. If you’re breastfeeding, prioritize consuming DHA-rich foods to benefit both you and your baby. If formula feeding, opt for a formula with approximately 11.5 mg/100 mL of DHA, similar to the average level found in breast milk. This ensures your baby receives adequate DHA for healthy development.

 

EPA+DHA OR DHA ONLY

A common question is whether babies need both EPA and DHA or just DHA. While EPA is important for immune and heart health at any age, it isn’t stored in significant amounts in the brain and retina. DHA, on the other hand, is crucial for early development, especially for the brain and eyes. This is why healthcare professionals often emphasize DHA when talking about omega-3s during pregnancy and early childhood. However, since healthy fats support overall brain health and neural connectivity, it’s beneficial for babies to have adequate levels of both EPA and DHA.

IF YOU EAT FISH, DO YOU STILL NEED DHA SUPPLEMENTS?

You might wonder if consuming fish provides enough DHA, do you still need to take DHA supplements as part of your plan for nutrition during pregnancy.

Pregnant and lactating women should consume 2-3 servings  of a variety of fish weekly. However, even with this recommendation, you may not reach the desired DHA levels. The DHA content varies across fish species, and commonly consumed fish in Malaysia, like Indian mackerel (kembong), anchovies (ikan billis), yellow-tail and yellow-stripe scads (selar kuning), tuna (tongkol), torpedo scads (cincaru), Indian and short-fin scads (selayang), pomfret (bawal), red snapper (merah), king mackerel (tenggiri), merine catfish (jahan) and stingray (pari) have lower DHA levels compared to fish like salmon, herring, or canned white tuna.

In light of this, DHA supplementation offers a convenient solution to ensure you meet your daily DHA requirements. It simplifies monitoring your DHA intake, guaranteeing adequate levels each day, irrespective of variations in fish consumption.

Cod liver oil contains fish oil but because it also contains vitamin A, it should be AVOIDED in pregnancy.

 

WHAT ABOUT VEGAN? 

Since fish is not a part of vegan diets and may also be excluded from certain vegetarian diets, obtaining enough DHA solely through diet can be challenging. While fish remains the best source of DHA, there are plant-based alternatives (ALA) such as walnuts and flax seeds that are rich in Omega-3 fatty acids.

Unfortunately, the conversion of ALA to DHA is inefficient, making it difficult to obtain adequate levels solely from plant-based sources. Therefore, I recommend considering an Omega-3 supplement containing at least 200 mg/day to ensure sufficient DHA intake. Additionally, for those following a vegan lifestyle, there are now vegan-friendly DHA supplements (Microalgae Oils) available, derived from algae rather than fish, providing a reliable source of this essential nutrient without compromising dietary preferences.

 

WHAT ABOUT ALLERGIC TO FISH?

Finned fish and shellfish are considered two different top allergens. Finned fish include species like salmon, cod, and sardines, while shellfish include shrimp, crab, and lobsters.

If your child is allergic to shellfish, it doesn’t necessarily mean they will be allergic to finned fish, as the two are biologically different. Both types of fish should be introduced EARLY and OFTEN when your child shows all signs of developmental readiness for starting solids, typically around six months.

Fish is among the top 9 allergens. For detailed guidance on introducing allergen-containing foods, refer to my post on How to Prevent Food Allergy When Starting Solids.

Also, fish bones can be a choking hazard. Be sure to carefully check for bones when offering fish to your baby!

 

HOW TO CHOOSE AN OMEGA-3 SUPPLEMENT 

There are various omega-3 supplements available on the market, when it comes to choosing an omega-3 supplement for your child, there are several important factors to consider:

1. Quality and Purity

  • Third-Party Testing: Ensure the fish oil manufacturer provides documentation of third-party lab results showing the purity levels of their fish oil, down to the particles per trillion level.
  • Manufacturing Standards: Check the quality standards the manufacturer uses. Reputable standards include the Norwegian Medicinal Standard, the European Pharmacopoeia Standard, and the Council for Responsible Nutrition’s 2006 monograph. These standards guarantee quality by setting maximum allowances for toxins.

2. Form of the Supplement

  • Child-Friendly Forms: Since children often find capsules difficult to swallow, look for omega-3 supplements in the form of jelly, oil, gel capsules, or chewable tablets.
  • Gummies Caution: Fish oil gummies are popular, but the typical dosage required to meet daily omega-3 needs might be high, leading to a high sugar intake and potential cavities. Be cautious of this and try to balance with other low-sugar options.

3. Dosage and Safety

  • Age Appropriateness: Choose a supplement suitable for your child’s age. Always follow the instructions on the package and do not exceed the suggested dosage.
  • Avoid Choking Hazards: For children under 3 years of age, avoid giving capsules as they are a choking hazard. Opt for gummies or liquid forms instead.

4. Source of the Supplement

  • Refined Oils vs. Fish Liver Oils: Purchase supplements made from refined oils from the flesh of fish rather than fish livers. Cod liver oils, which contain fish oil, vitamin D, and pre-formed vitamin A (retinol), can be problematic due to the fat-soluble nature of vitamin A. Excessive intake can cause serious health issues. Different brands contain varying amounts of vitamin A, so be mindful of the Recommended Dietary Allowance (RDA) for your child’s age:
        • 1 to 2 years: 250 mcg
        • 3 to 6 years: 300 mcg
        • 7 to 10 years: 400 mcg
        • 10 to 12 years: 575 mcg

 

BOTTOM LINE

In addition to their well-known benefits for heart health, cholesterol levels, and brain function, omega-3 fatty acids are especially important during pregnancy and infancy. DHA, a type of omega-3, is vital for the development of the fetal brain and eyes, particularly in the third trimester and early childhood.

Omega-3 fatty acids play a crucial role in promoting various aspects of overall health, including heart health, cholesterol levels, and brain function.

 

References: 

  1. https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish-questions-answers.html
  2. https://www.who.int/news-room/fact-sheets/detail/mercury-and-health
  3. https://seafood.oregonstate.edu/sites/agscid7/files/snic/omega-3-content-in-fish.pdf
  4. https://www.fda.gov/food/consumers/advice-about-eating-fish
  5. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
Tips To Help Children Be Mindful About Sweets

Tips To Help Children Be Mindful About Sweets

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

When it comes to desserts and treats for children, finding the right balance is crucial. Restricting sweets can backfire. Research indicates that the more attention we give to desserts or treats, the more fixated a child becomes. This fixation can lead to sneaking and increased consumption, potentially causing children to internalize guilt as they perceive sweets as a forbidden food. However, it’s essential to provide useful tips to help children be mindful of sweets, as giving in to these requests may reinforce the behaviour and lead to further demands.

In this post, I will outline a healthy approach to handling desserts or treats with children.

 

WHAT IS SWEETS? TREATS? DESSERTS? 

“Sweets” generally refers to foods high in added sugar, calories and/or saturated fats, often consumed as desserts or treats. This category includes items like candy, cookies, cakes, pastries, ice cream, chocolate, chips, and other confectionery products. While they’re enjoyable to eat, it’s important to remember the tips to help children be mindful about sweets. Sweets shouldn’t be served to children under two years old, and their consumption should be moderated in older children. Nonetheless, sweets are a part of life, and it’s essential for parents to teach their children how to enjoy sweets mindfully.

“Treats” and “desserts” can overlap with sweets but may also include healthier options. Treats are indulgent foods often enjoyed occasionally, while desserts are sweet dishes typically served at the end of a meal. Here are some healthy dessert or treat ideas:

  1. Smoothie
  2. Energy bites
  3. Apples and peanut butter
  4. Frozen yogurt bark
  5. Granola bars

These options provide sweetness and satisfaction while also offering nutritional benefits.

 

TIPS TO HELP CHILDREN BE MINDFUL ABOUT SWEETS  

FLEXIBLE SWEETS POLICY (FSP)

Here are some key points to consider when crafting a FLEXIBLE SWEETS POLICY (FSP) for your family:

1. SERVE DESSERT WITH MEAL NOT AFTER MEAL

“You shouldn’t offer dessert with dinner. They’ll just eat the dessert.”

I know you are worrying that your child will only eat the dessert. And yes, that is a possibility.

But, do you ever remember sitting at the dinner table telling your parents you are full, but you still had room for dessert? I do!

Ellyn Satter, a renowned dietitian and feeding specialist, suggests incorporating a small portion of dessert into dinner to normalize its consumption. Serving dessert with a meal takes away its special power and sends the message that this is just another food we are eating today.

The crucial aspect is to refrain from offering seconds of dessert and allowing children the freedom to consume the meal in any order they prefer. A lot of children will choose to eat the dessert first if it’s offered, but then they will go on to eat the other foods at the meal, too.

By serving dessert with a meal, you’re avoiding the notion of it being a reward only after finishing the meal. Each child should receive one serving of dessert, whether it’s two small cookies, a scoop of ice cream, or a small piece of cake. Surprisingly, in my own experience, serving dessert alongside the meal often results in they eat the dessert first , they will then finish most of their meal.

Instead of using a restriction statement like,

“You can’t have ice cream until you eat your carrots.”

Child learns ice cream are better than other foods and needs to be earned.

Try a neutral statement like,

“Let’s have a scoop of ice cream with dinner, which one do you want?”

Child learns that ALL FOODS can fit into a healthy lifestyle.

Some children might eat the dessert first, like what you are worrying, and some might not even touch anything else at that meal, or some might ask for more dessert. I just want you to know it’s completely normal for children and human beings in general, to enjoy some foods more than other.

 

2. CALL THE NAME

It’s important to note that a treat in one household might not be considered a treat in another. For example, in my home, we often have baked goods like cookies, muffins, energy balls readily available. We also enjoy freezing grapes, strawberries and bananas and occasionally dipping them in chocolate. In my mind, I considered all of these foods as “treats”, others may have different perspectives.

Regardless of how we define treats, I make a conscious effort not to label any food as a “treat” around my children. Instead, I refer to them by their names, such as “candy”, “Ice cream”, “cookie”, “chocolate covered strawberry.” For younger children, I use terms like “everyday foods” and “fun foods” or “not everyday foods.”

By avoiding categorizing foods as “good” or “bad,” I aim to foster a neutral perspective on food. Using terms like “treats” or “junk” can give theses foods a mystique or imply negatively, such as being forbidden or bad. Ultimately, they’re JUST FOOD.

 

3. FREQUENCY AND VARIETY

Dessert or treats can be a regular part of a healthy diet, and as a parent, you have the flexibility to decide how often they fits into your family’s routine. Some parents prefer to reserve dessert for weekends and special occasions, while others are comfortable with more frequent indulgence.

You can aim to incorporate dessert into your family’s meals on 3-4 nights per week without any plan in place. Avoid creating a pattern where children only receive dessert when they eat a good dinner.

Offering lots of “healthier” dessert options can help children feel like they have a choice. Consider options such as homemade oatmeal cookies, frozen yogurt barks, energy balls, or ice cream with nuts and fruits.

Using a positive approach, offer dessert as a choice alongside the main meal.

“Would you like fruits or vanilla yogurt with your dinner later?” 

On evenings when dessert isn’t on the menu, establish boundaries by simply stating,

“We’re not going to have any dessert tonight, but maybe tomorrow”

Emphasize a positive approach by saying “YES” to dessert rather than simply denying it.

“It’s not on the lunch menu right now, but we can save some to have with dinner.” 

 

PORTION CONTROL AND AUTONOMY SWEETS

Occasionally, it’s beneficial to offer unrestricted access to sweets during specific occasions or events where desserts or treats are plentiful, such as parties. For example, at a birthday party, you could place a plate of chips on the table and let your child take as many as they desire. By granting them free rein at the dessert table can be a way to empower them to make their own choices, learn self-regulation, and develop a healthy relationship with sweets.

These occasional opportunities for unlimited dessert consumption align with the tips to help children be mindful about sweets, as you’re teaching your child to listen to their body’s cues of hunger and fullness while also allowing them to enjoy treats in a balanced manner.

 

SETTING HEALTHY BOUNDARIES OF SWEETS

Implement strategies to neutralize the allure of sweets and promote a healthy attitude towards dessert consumption:

    1. Dessert should not come with conditions, such as finishing vegetables or cleaning the plate.
    2. Dessert should not be treated as a reward or bribe.
    3. Don’t soothe a crying child or anxious preschooler by using sweet food to calm the emotions.

 

WHAT WORKS FOR MY FAMILY

We’ve adopted a flexible once-a-day policy regarding sweets. On most days, we indulge in treats like dark chocolate, baked goods, or ice cream, though the frequency may vary – weekends tend to have more, while other days might have none at all.

During parties or event celebrations (CNY), my children are encouraged to freely enjoy sweets, provided they remain at the table while doing so. However, if dessert follows dinner about 2 hours later, we sometimes limit the amount, especially if it’s close to bedtime.

Now that my children are growing older (aged ten and three), they often regulate their sweet intake on their own, which has been a positive development. Every family is unique, so while my approach may suit us, others may find success with less frequent sweet offerings.

Your flexible sweets policy should be personalized and aligned with what feels right for your family. However, it’s essential to remain open to adjustments if you sense it’s not working or if your child becomes fixated on food.

Signs that your approach is effective include occasional requests or mild whining for sweets, which is normal. Overall, you should feel that your child is CONTENT  with the frequency of treats and doesn’t overly obsess over them. They may eat a lot of something they haven’t had in a while, but when they are done they stop thinking about it.

Conversely, signs that your approach may not be working include a child who CONSTANTLY asks for sweets and never seems satisfied after consuming them. They might resort to sneaking treats or exhibit excessive indulgence in sweets outside of the home. When these behaviors arise, it’s a clear indication that adjustments to the policy are necessary.

 

WHAT IF CHILDREN ASK FOR TREATS ALL DAY LONG? 

Establishing healthy boundaries is crucial when faced with persistent requests for treats or sweets throughout the day. Acknowledge that they want it and let them know they will get more at a later time. Better yet, get down to their level and talk calmly.

“I know you really want a chocolate. That’s not on the menu with lunch, but we can save one for dinner!”

“Did you enjoy your cupcake? Let’s leave some so we can have more tomorrow.”

If you don’t have any left, let them know you’ll put it on the grocery list for next time.

“I know you love cookies, let’s put them on the grocery list.”

As a parent, it’s essential to determine what feels comfortable for you and your family. Consider options such as allowing one treat per day or reserving treats for weekends while maintaining a no-dessert rule on weekdays. Having clear policies in place gives you a solid reason to say no when needed, even though your child may express disappointment.

Remember, children look to you to set boundaries and understand what’s appropriate. They rely on your guidance to navigate their choices, especially regarding treats. While it’s essential to stand firm in your decisions, flexibility is also key. If a day becomes particularly indulgent, such as during a school party followed by treats at home, adapt by offering healthier options like fruit for dessert in the following days. Being mindful of these situations helps maintain balance and reinforces healthy eating habits for your child.

 

BOTTOM LINE 

By following these tips to help children be mindful of sweets, families can create a healthy sweets policy that promotes moderation, autonomy, and a positive relationship with sweets. Remember, prioritizing nutrient-dense foods for the majority of meals provides children with essential nutrients while allowing room for occasional indulgence.

REMEMBER, children under two years of age do not require regular dessert in their diets. Introducing dessert at this age can displace essential nutrients. Therefore, it’s best to offer alternatives like yogurt and fruit. As children grow older, they will have ample opportunity to learn self-regulation around sweets.

Every family is different and some like to eat dessert every night, others on occasion. Tell me your family’s rule in the comments, I’d love to hear. 

how-to-help-your-child-to-gain-weight-photo

How to Help Your Child to Gain Weight

by with No Comment Child & Family NutritionInfant NutritionToddler NutritionWeight Management

So often in the media we hear about the obesity epidemic and how too many children are overweight or obese. But what about those on the flip side of the coin? Some children may have difficulty eating due to selective food choices, aversions, or underlying medical concerns, making it challenging for them to consume enough calories to support their growth and development.

Being underweight is not the same as simply being thin or slender. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity.

The child’s weight can cause great worry to the parents.

IS YOUR CHILD REALLY UNDERWEIGHT?

Assessing whether your child is truly underweight is the first step in addressing any concerns you may have. It’s important not to let comments from others or comparisons with other children cause unnecessary worry.

If you’re concerned about your child’s weight, it’s best to seek professional advice from your health care professionals. Weight loss or inadequate weight gain can sometimes be a sign of an underlying medical condition, so it’s important to have your child evaluated if you’re worried.

By consulting with health care professionals, you can get a better understanding of your child’s weight status and any potential issues that may need to be addressed. This will help ensure that your child receives the appropriate support and guidance to promote their overall health and well-being.

THIN OR UNDERWEIGHT? CHECK THE GROWTH CHART 

Children demonstrate their thriving and well-being through normal growth and development, which is typically assessed and monitored using growth charts. Public health nurses or pediatricians routinely plot a child’s weight, length, or height on these charts during well-visits and check-ups.

By tracking a child’s growth over time and comparing it to standardized growth curves, health care professionals can assess whether the child is growing at an appropriate rate for their age and identify any potential concerns. This allows for early intervention if there are any signs of growth faltering or deviation from the expected growth trajectory.

There are 4 nutrition indices to define nutritional status of children as measure through anthropometric measurements – body weight and height.

  1. weight-for-age (risk for underweight)
  2. height-for-age (risk for stunting)
  3. body mass index (BMI)-for-age (risk for overweight)
  4. weight-for-height (risk for wasting)

Percentiles (from 3 to 97) represent the normal window of growth we can expect for children.

The 50th percentile shows the AVERAGE – This is where most children are.

It means that below 50th percentile is lower than the average, but still normal. Above 50th percentile is above the average, but still normal too!

Here’s what the percentile values on a growth chart do mean:⠀

A 2 year old boy who places on the 48th percentile on the weight-for-age growth chart means that 52% of all the boys (same age) out there weigh more than him and 48% weigh less than him.⠀

OR

Even if your child is at the 8th percentile for his weight, meaning that 92% of kids his age weigh more than he does, if he has always been at the 8th percentile, then he is likely growing normally. It would be concerning and it might mean there was a problem with his growth if he had previously been at the 50th or 75th percentile and had now fallen down to the 8th percentile

What you should actually look at is how they progress over time on the growth chart and whether or not they’re staying on THEIR particular curve. Children who are growing normally will track their growth predictably on their own personal growth curve. Whether 48th percentile or 8th percentile, it doesn’t mean that his particular weight is good, bad, right or wrong. There is no “goal” to reach here. It just shows that body come in all shapes and forms. Some children are meant to be more petite or smaller, some are meant to be more largely built or much taller. Just look at their parents and family history as a good indicator! Genetics will win!

If time passes and you notice they’ve dropped from the 48th to the 15th percentile, that’s more of a concern! Same thing goes when it’s a big jump from the 60th percentile to the 85th percentile. That’s more of what we would call “falling off the growth curve”. It could be, of course, due to over/under-eating, malabsorption issues or some other underlying medical issue or it could be something as simple as a growth spurt.⠀

The key message here is that there’s no right or wrong percentile for your toddler! Every child has their own established growth curve. Where another child has nothing to do with where your child should be. Having a chubby or a skinny toddler does not mean they are healthy or not healthy. And trying to actively change their natural curve does a lot more harm than good.⠀

Last, the growth chart is a good indicator of your child’s overall nutritional status.  If your child appears to be maintaining a usual and predictable pattern on the curve, you can rest assured that your child is getting adequate calories for normal growth.

It is not just about extra calories.

 

WHAT HAPPENS IF FALTERING GROWTH OR UNDERWEIGHT IS DIAGNOSED? 

If faltering growth or underweight is diagnosed in a child, it can be an indicator of underlying health conditions or developmental concerns. In such cases, the doctor will typically refer the child to a pediatrician, a specialist child doctor, for further investigations.

Additionally, the pediatrician should refer the child to see a Pediatric Dietitian to assess their diet and eating routine. If this referral does not occur, it’s important for parents to advocate for their child and request a referral. They can also choose to seek assistance from a private dietitian specializing in pediatrics.

 

GETTING STARTED 

Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to feed them high calorie foods to boost their weight.

First, building a healthy food relationship (not just calories) is more important.

Understand the Feeding Relationship 

A parent’s role is to choose what foods to offer, when, and where. Parents should provide healthy foods and offer regular meals and snacks.

A child’s role is to decide how much to eat and whether or not to eat at each meal.

Zero Pressure

Sometimes your child may refuse meals or snacks. Don’t beg, bribe or threaten your child to eat certain kinds or amounts of food.

Pressuring a child to eat can make them eat less. 

Away from Distraction 

Families should enjoy healthy eating together. Your child shouldn’t be singled out from the rest of the family. Everybody eats at the table together. Your child will focus on eating with fewer distractions. Turn off the TV, computer, IPad, and put toys aside around feeding time.

Stick to Mealtime Schedule

Regular meals and snacks will help your child eat enough food to grow well and be healthy. Offer food every 2-3 hours at planned times.

Offer 3 meals and 2-3 snacks each day. 

Watch Empty Calories

Limit foods like sugary drinks, candies, potato chips and donuts. These foods don’t help children grow well.

Set Mealtime Boundaries

Set some table rules at meal times such as “everyone stays at the table until dad/mum’s finished”, even if your child doesn’t want to eat what you’ve served. Because they are sitting with food in front of them, they may end up picking at it! This is useful if your child wants to rush off and play rather than eat. But don’t force or nag them to eat. You’re just asking them to stay at the table. You don’t want to turn mealtimes into a battle.

Avoid Filling Up on Fluids 

Drinking too many fluids like milk and juice may make a child less hungry for meals and snacks.

Serve no more than 2-3 cups of milk each day. Limit fruit juice to 0-1/2 cup each day.  

Read Label

Limit foods and drinks labelled “light”, “low fat”, “fat-free”, “low calorie” or “sugar-free”.

Watch Your Languages 

Watch your language and conversation around body size and shapes. If you talk about people being fat, on a diet, over-eating, or you are watching your own weight by counting calories or you obsess over food labels and your own body shape, then a child picks up on this quickly. Children mirror a parent’s pattern and chatter. Catch yourself out and avoid this kind of chatter, especially if your child has suddenly started eating less and is starting to lose weight, they may have started dieting because of this unhealthy conversation.

 

CAN FOOD INTOLERANCE AFFECT MY CHILD’S WEIGHT?

Yes, food intolerance can potentially contribute to a child’s low weight if it leads to inadequate food intake or nutrient absorption. For example, lactose intolerance may necessitate restricting certain dairy products, which could impact a child’s overall nutrient intake if suitable alternatives are not provided.

It’s crucial to ensure that any foods omitted from a child’s diet due to intolerance are replaced with suitable alternatives to prevent nutritional deficiencies. Unfortunately, many children may not receive proper guidance on how to replace missing nutrients when certain foods are eliminated from their diets.

Consulting with a Pediatric Dietitian can provide tailored dietary advice to ensure that your child receives all the necessary nutrients for growth and development, even in the presence of food intolerances. A dietitian can help identify suitable alternatives and ensure that the child’s diet remains balanced and nutritious.

 

CAN CONSTIPATION CONTRIBUTE TO POOR APPETITE?

Yes, constipation can contribute to poor appetite in children because they may feel full or uncomfortable, leading to a decreased desire to eat.

To help alleviate constipation and improve appetite, you can incorporate the following strategies:

  1. Offer fruits and vegetables at least five times a day. These foods are rich in fiber, which can aid digestion and alleviate constipation.
  2. Ensure your child drinks at least eight glasses of water each day, and even more in warmer weather. Staying hydrated can help soften stool and promote regular bowel movements.
  3. Replace white versions of breakfast cereals, pasta, rice, and bread with wholemeal or wholegrain versions. Whole grains are higher in fiber, which can help regulate bowel movements and prevent constipation.

Implementing these dietary changes can help manage constipation and promote a healthy appetite in children. Additionally, I have another blog on managing constipation, you can read here.

 

FOODS TO GAIN WEIGHT 

Parents and caregivers often ask: “How can I help my underweight child gain weight with calorie-dense foods?” or“How many calories should my children be eating?”.

They are usually struggling with knowing which foods to feed their child to help them gain weight.

Every Bite Count 

Every bite of food and every gulp of liquid can make a contribution to your child’s ability to gain weight and grow. Offer foods high in calories and rich in nutrients at every meal and snack.

Make some simple switches to double up their energy intake without making them eat more. 

THE RIGHT WAY TO INCREASE CALORIES 

In Malaysia, it’s easy to find highly processed sugary snacks, many are packed with empty calories lacking in essential nutrients like protein, fiber, vitamins, and minerals.

When aiming to increase your child’s calorie intake, it’s crucial to prioritize nutrient-rich foods. Here’s what to look for:

1. High Protein

Protein plays a crucial role in supporting growth hormone levels and may aid in increasing height and weight, especially in children who are extremely picky eaters or experiencing stunted growth. Complete protein sources contain all the essential amino acids necessary for child growth. These include:

  1. Lean meats
  2. Poultry
  3. Fish
  4. Eggs
  5. Milk
  6. Cheese
  7. Yogurt
  8. Soybeans
  9. Quinoa

However, even if a protein source is incomplete, you can still combine different sources strategically throughout the day to ensure your child receives all the necessary amino acids.

Here are some examples of high-calorie protein sources:

  1. Eggs
  2. Greek yogurt
  3. Cottage cheese
  4. Meat, poultry, and fish
  5. Tofu
  6. Beans and other legumes
  7. Hemp seeds
  8. Nutritional yeast
  9. Protein powders (which may be beneficial in some cases, but it’s important to choose high-quality brands)

 

2. Healthy Fats

Healthy fats are essential for providing concentrated calories, supporting brain function, and aiding in the absorption of fat-soluble vitamins like A, D, E, and K. Including a good source of healthy fats in each meal is ideal for overall health. Here are some examples of healthy fats:

  1. Avocado
  2. Coconut, coconut oil, and coconut milk
  3. Olive oil
  4. Full-fat dairy products such as cheese, milk, yogurt, and kefir
  5. Fatty fish like salmon, tuna, sardines, and mackerel
  6. Nut and seed butters (great for adding to smoothies)
  7. Chia seeds and flaxseeds
  8. Tahini and sesame seeds
  9. Butter and ghee
  10. Good quality mayonnaise

 

3. Iron

It’s well known that iron deficiency leads to a failure to grow at normal rates, and with the high rates of iron deficiency even in Malaysia, focusing on iron (and vitamin C for absorption) is critical for underweight/short stature children.

Examples of high calorie iron rich foods include:

  • Beef
  • Chicken
  • Fortified Oats
  • Beans and lentils
  • Tofu
  • Dried apricots

 

4. Calcium and Vitamin D

Calcium and Vitamin D are vital for bone growth, especially in growing children. Ensuring an adequate intake of calcium is particularly important for vegan children to support their overall health and growth. Here are some high-calorie sources of calcium and Vitamin D:

  1. Full-fat yogurt
  2. Full-fat cheese
  3. Salmon, rainbow trout, sardines (also rich in Vitamin D)
  4. White beans
  5. Soybeans (edamame)
  6. Egg yolks

 

5. High Fibre

In addition to these sources, quick forms of calories from high fibre starchy fruits and vegetables are essential for providing energy from unprocessed foods in your child’s diet. Some examples include:

  1. Sweet potato
  2. Potato
  3. Winter squash
  4. Banana
  5. Grapes
  6. Pineapple
  7. Goji berries
  8. Raisins, prunes, dates

SOMETHING TO KEEP IN MIND 

Here are some tips to effectively increase your child’s calorie intake:

1. Customize Meals

Prepare meals with added calories specifically for your child without altering the entire family’s diet. For instance, add extra oil or butter to one serving of pasta, spread more nut butter on your child’s bread, serve whole milk with meals, or mix in additional cream and maple syrup to oatmeal.

2. Opt for Individual Servings

Purchase smaller packages and individual servings of foods to minimize waste while experimenting with different options.

3. Consider Portion Size

Recognize that young children have smaller stomachs and may not be able to consume large volumes of food. Choose foods from above that offer higher calorie in smaller portions.

For example, while hummus provides 25 calories per tablespoon, cream cheese offers 50 calories per tablespoon, and peanut butter provides 100 calories per tablespoon. If your child consumes small amounts, opt for calorie-dense options like cream cheese or peanut butter when serving with toast.

4. Maintain Balance

Ensure a balanced diet by incorporating high-calorie foods (that your child actually enjoy) alongside nutritious options. For example, if your family is having grilled chicken for dinner, pair it with high-calorie side dishes like sweet potato fries and steamed broccoli. Then, add extra butter to the portions for the child who requires additional calories.

 

ACTIVE LIFE 

Give your child more time to be active. Being active can make children hungrier for meals and snacks. Limit screen time, like watching TV and using other electronics. Read this post to learn how to increase physical activity level of your child.

 

BLUR PIC

I’ve also got another free FOODS TO GAIN WEIGHT guide you can use for your children to get you started so you can start feeling better about every bite your child takes.

BOTTOM LINE 

If you’re concerned about your child’s weight but they haven’t been diagnosed as underweight, it is important to discuss your concerns with their pediatrician. The pediatrician can review their growth history and determine if further evaluation or dietary adjustments are necessary.

Remember, the need for high calorie nutritious foods may be short term, and it’s essential to prioritise your child’s overall health and well-being. While it’s important for your child to eat, at the same time not to turn mealtime into a battle or power struggle. Creating a positive eating environment can help promote healthy eating habits in the long run.

If you’re struggling to put weight on your child or worried about their nutrition, consider seeking guidance from a pediatric dietitian. A dietitian can work with you to develop a tailored plain to meet your child’s nutritional needs and ensure they are receiving the necessary nutrients for growth and development. Ultimately, the goal is to have a healthy, happy, and confident child.

Are you worried about your thin child? Are you thinking that you might want some one-on-one nutrition counselling, either for you, or your baby or child? Check out my one-on-one nutrition counselling services here. 

Protein Foods For Vegetarian Child

Protein Foods For Vegetarian Child

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

If you’re dealing with a picky eater who doesn’t like meat, you might be concerned about their protein intake. There are plenty of nourishing non-meat protein sources to explore. Even if your family isn’t vegetarian, your child’s aversion to meat could come from various reasons. Perhaps they find meat difficult to chew or haven’t discovered a preferred way of eating it yet. It’s also possible that they’re making a connection between their love for animals and the food on their plate.

But here’s the good news! Meat is not the only source of protein! I’m here to break down the protein requirements for children and show you how to meet them, even if your children aren’t keen on meat. With a little creativity and exploration, you can ensure your child gets the protein they need for healthy growth and development.

WHAT IS PROTEIN? WHY DO WE NEED PROTEIN?

Protein is one of the three macronutrients that provide calories (or energy) in the diet, along with carbohydrates and fats. It’s essential for our health because it serves several important functions in the body.Firstly, protein plays a crucial role in building and repairing tissues, including muscle tissue. This makes it essential for supporting muscle growth and maintenance.Additionally, protein is involved in the production of hormones, enzymes, and other important molecules in the body. Hormones regulate various bodily functions, while enzymes facilitate chemical reactions that are necessary for metabolism and other physiological processes.Protein also plays a key role in supporting immune function, helping to defend the body against infections and illnesses.Every protein molecule is made up of smaller building blocks called amino acids.

20 different amino acids

There are 20 different amino acids that the body uses to build proteins, and each protein has a unique combination of these amino acids. Nine of these amino acids are considered ESSENTIAL because the body cannot produce them on its own, so they must be obtained from the diet. The remaining 11 amino acids are NONESSENTIAL because the body can synthesize them from other amino acids or compounds. For example, your body needs to consume enough of the essential amino acid phenylalanine for it to synthesize the nonessential amino acid tyrosine. Additionally, since your body can’t store essential amino acids, it’s crucial to continually provide your body with the protein it requires.<

9 essential amino acids:
  • histidine
  • isoleucine
  • leucine
  • lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine
Non-essential amino acids:
  • alanine
  • arginine
  • asparagine
  • aspartic acid
  • cystine
  • glutamic acid
  • glutamine
  • glycine
  • proline
  • serine
  • tyrosine

 

COMPLEMENTARY PROTEINS

Animal-based foods like meat, fish, poultry, eggs, and dairy are considered COMPLETE PROTEINS because they contain all nine essential amino acids that our bodies need. Plant proteins vary in their amino acid profiles, and different plant-based foods provide different essential amino acids.

Examples of plant-based complete protein foods include:

  • Ancient grains, like quinoa and amaranth
  • Buckwheat
  • Chia seeds
  • Hemp seeds
  • Soy products (edamame, tofu, tempeh, miso, soymilk)
  • Nutritional yeast
  • Spirulina

Examples of plant-based incomplete protein foods include:

*Legumes – lentils, peas and beans. 

Incomplete proteins can be paired together at meals or throughout the day to make a complete protein. This concept is often referred to as COMPLEMENTARY PROTEINS.

 

MEAL EXAMPLES

Grains + Legumes

  • Black bean soup and rice
  • Whole wheat bread and peanut butter
  • Oatmeal top with peanut butter
  • Pita bread with hummus

Nuts & Seeds + Legumes

  • Hummus (chickpeas and sesame seed paste)
  • Mixed roasted nuts, seeds, and peanuts

Veggies + Nuts & Seeds 

  • Spinach salad with nuts & seeds

By combining incomplete proteins you can ensure that you are getting all 9 amino acids. You don’t need to eat complementary proteins together at every meal. If you ate beans for lunch and then had some raw almonds for a snack later, you would be adding the methionine that you had missed out on during lunch.

As long as you get a variety of protein sources throughout the day can ensure you’re getting all the essential amino acids your body needs.

 

HOW MUCH PROTEIN DO CHILDREN NEED?

Babies from birth to 6 months:

At this stage, babies need at least 8 grams of protein per day. Babies are in big-time growth mode and require sufficient protein to meet their body’s needs. From 0-6 months, babies get all of the protein they need from breast milk or formula.

Babies from 7 to 12 months:

At this age, babies require at least 10 grams of protein per day. It can come from a combination of breastmilk and/or formula and the solid foods that they are eating. If it sometimes feels like more food ends up in the highchair or on the floor than it does in baby’s mouth, that’s normal! Rest assured that they are still getting protein from breastmilk/formula, and some from food, too.

Toddlers from 1 to 3 years:

As your child gets bigger, protein requirements increase. At this stage, toddlers need at least 12 grams of protein per day.  Of course, that’s just a minimum – they can get more than 13 grams! If they are not big eaters, don’t worry: 13 grams of protein equals just 1 egg and a small serving of Greek yogurt. Or it could be a couple of tablespoons of meat, some milk, and a small piece of cheese. It doesn’t take much to meet their needs.

Children age 4 to 6 years:

At this stage, children require at least 16 grams of protein per day. As with toddlers, it’s fine if they get more than this amount. Serve a variety of protein-rich foods at meals and snacks.

 

BEST PROTEIN FOR CHILDREN WHO REFUSE TO EAT MEAT 

For children who want to be a vegetarian, or refuse to eat meat and other animal sources of protein, I often ask them “Are you getting enough protein in your diet?”. Although meat often comes to mind first as a good source of protein, there are other foods that offer plenty of protein as well. The trick is to include protein-rich plant foods at EVERY MEAL AND SNACK can help meet their nutritional needs.

VEGETARIAN PROTEIN

Here’s a list of vegetarian protein sources that you can incorporate into your family’s diet:

  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy (milk, cheese, cottage cheese, kefir, Greek yogurt)
  9. Eggs
  10. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  11. Protein Powder
  12. Mycoprotein (Quorn, veggie burgers)
  13. Seitan
  14. Spirulina
  15. Nutritional yeast
  16. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)
VEGAN PROTEIN 
  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy free milk products (plant-based)
  9. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  10. Protein Powder
  11. Mycoprotein (Quorn, veggie burgers)
  12. Seitan
  13. Spirulina
  14. Nutritional yeast
  15. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)

Additionally, when opting for vegan dairy alternatives like cheese, yogurt, milk, butter and ice cream, it’s essential to check labels for protein content as it can vary widely among products.

NUTRIENTS THAT MAY BE DEFICIENT IN A VEGETARIAN DIET

It’s important for vegetarians or vegans to be mindful of potential nutrient deficiencies in their diet. Here are some nutrients that may be deficient in a vegetarian diet:

Calcium 

Calcium is an important mineral that’s essential for bone health, muscle function, and wound healing. While dairy products are well-known sources of calcium, there are plenty of plant-based options available as well. Here are some vegetarian sources of calcium:

  • Cheese
  • Yogurt
  • Milk (both dairy and fortified plant-based options like almond milk, soy milk, or oat milk)
  • Tofu (especially tofu processed with calcium sulfate)
  • Beans and pulses (such as chickpeas, black beans, and lentils)
  • Fish canned with bones (such as sardines or salmon)
  • Wholemeal bread
  • Fortified cereals
  • Dark green leafy vegetables (including broccoli, kale, collard greens, and bok choy)
Vitamin D

Vitamin D is an essential nutrient that contributes to healthy bones and also helps to control the amount of calcium in our blood. While oily fish and eggs are notable dietary sources of vitamin D, obtaining sufficient amounts solely from food can be challenging.

Also, in regions with hot climates like Malaysia, it can be challenging to safely expose babies/children to sunlight due to the risk of overheating and sunburn.

One option is to provide vitamin D supplements, as recommended by healthcare professionals. Vitamin D drops or supplements specifically formulated for infants are available and can help meet their vitamin D needs.

Iron

Iron plays a vital role in various bodily functions, including the production of hemoglobin for oxygen transport and supporting a healthy immune system. It’s important to note the difference between heme iron, primarily found in animal sources, and non-heme iron, found in plant-based foods. Since non-heme iron is less readily absorbed by the body, vegetarians may need to consume slightly more iron-rich foods to meet their daily requirements.

Including a variety of plant-based iron sources in meals is key. Some examples of iron-rich vegetarian foods include beans, lentils, tofu, tempeh, nuts, seeds, fortified cereals, and dark leafy greens like spinach and kale. Combining these foods with sources of vitamin C, such as citrus fruits, strawberries, tomatoes, or bell peppers, can enhance iron absorption.

Zinc

Zinc is another mineral with important functions in the body including cell and enzyme production, as well as wound healing. However, phytates found in plant foods like whole grains and beans can inhibit the absorption of zinc. Therefore, it’s essential to include adequate sources of zinc-containing foods in the diet. Here are some good sources of zinc: beans, whole grains, nuts & seeds, fermented soy (tempeh and miso).

Vitamin B12

B12 needs for the formation of healthy red blood cells, cell division, and maintaining nerve structure and function. It is primarily found in animal products, individuals following a vegetarian or vegan diet need to pay special attention to their B12 intake. If dairy and eggs are part of a child’s vegetarian diet, they are likely to obtain sufficient B12 from these sources. However, for those who exclude dairy and eggs, fortified cereals (Cheerios) and plant-based milks can serve as alternative sources of vitamin B12. Additionally, considering a B12 supplement for children following a vegetarian or vegan diet is a wise option to ensure they meet their nutritional needs.

Omega-3 Fatty Acids

Ensuring an adequate intake of omega-3 fatty acids is essential for overall health, including heart health, brain function, and inflammation regulation. While oily fish is a significant source of EPA and DHA omega-3 fatty acids, vegetarians can still obtain these nutrients from various plant-based sources.

Walnuts, flaxseeds (linseed), hemp seeds, chia seeds, and soybeans are excellent vegetarian sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. Additionally, oils such as hemp, rapeseed (canola), and flaxseed oils contain ALA and can be incorporated into cooking or salad dressings.

Omega-3 enriched foods, including eggs and certain dairy alternatives like milk, yogurt, bread, and spreads, can also provide a convenient source of omega-3 fatty acids for vegetarians. When choosing these products, look for labels indicating omega-3 enrichment to ensure you’re getting the desired nutrients.

Iodine

Iodine is an essential micronutrient that play a role in helping our bodies to make thyroid hormones. It can be found in dairy products, eggs and white fish and shell fish. If your children do not consume, it’s essential to consider fortified sources of iodine, such as milk alternatives or supplements.

 

CAN MY CHILD FOLLOW A VEGAN DIET?

Ensuring that vegetarian and vegan children receive adequate nutrition for healthy growth and development is crucial. While studies have shown that the growth of vegetarian children is comparable to meat-eating children, vegan children may sometimes be slightly shorter and lighter, though still within normal ranges.

A vegan diet excludes all animal products, which can increase the risk of deficiencies in certain nutrients, including calcium, vitamin D, iron, zinc, omega-3 fats, vitamin B12 and iodine. Vegan diets can sometimes be bulky and high in fiber, which may fill up toddlers’ stomachs without providing enough calories. Including energy and nutrient-dense foods like avocados, vegetable oils, seeds, nut butters, tofu, and pulses can help increase the nutrient and energy density of their diets.

WHAT TO OFFER VEGETARIAN CHILDREN?

For vegetarian children, offering full-fat dairy products such as milk, yogurt, and cheese, as well as eggs, can provide nutrient-dense sources of protein, fats, and energy. It’s essential to ensure a balanced and varied diet for children following vegetarian or vegan lifestyles to meet their nutritional needs for growth and development.

While a vegetarian or vegan diet may pose challenges in meeting nutritional needs, careful planning can ensure that it remains balanced and provides all the necessary nutrients for your child’s health and well-being. With attention to fortified foods and diverse plant-based sources of essential nutrients, a vegan diet can be nutritious and suitable for children.

At the same time, I believe the emotional and social aspects of a vegan diet are crucial considerations, especially for children and teenagers. It’s essential to support your child’s dietary choices while also being mindful of their emotional well-being and ensuring they have a positive relationship with food. Open communication within the family about the reasons behind their dietary preferences and strategies for navigating social situations can help foster a healthy approach to veganism. If there are concerns about eating disorders or challenges with social interactions related to the diet, seeking support from a healthcare professional or counselor may be beneficial.

 

DO MY CHILDREN NEED PROTEIN POWDER? 

NO, typically children do not need protein powder. Protein powders often contain additional ingredients that are unnecessary for children, including excess protein. Children generally obtain sufficient protein from their regular diet.

While it’s okay for children to consume a smoothie made with protein powder OCCASIONALLY, it’s not necessary to specifically incorporate protein powder into their diet. Regular food sources usually provide an adequate amount of protein for children’s nutritional needs.

If you are living with a picky eater, why not join PEACEFUL MEALTIMES.

 

BOTTOM LINE

Well-planned vegetarian diets can be nutritious and provide all the necessary nutrients for good health at every stage of life. However, careful planning is essential to ensure that all nutrient needs are met.

With the help of a dietitian, parents can create balanced and diverse vegetarian meal plans that meet their child’s nutritional needs and preferences. By working together, parents can ensure that their children thrive on a vegetarian diet and enjoy optimal health and well-being.

A multivitamin may be necessary to ensure they are getting essential nutrients. Always prioritize your child’s health and well-being by seeking professional advice when making dietary choices.

What are your favourite plant-based protein foods?

Mealtime Boundaries for Picky Eaters Tips and Strategies

Mealtime Boundaries for Picky Eaters: Tips and Strategies

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Mealtimes with young children can be challenging, especially if they’re picky eaters. Family dinners can easily turn into a power struggle, where parents struggling to get their children to eat certain foods, but facing even more resistance.

Parents often feel like their children are in control, while they desperately try to make them eat something healthy. They end up making special meals, using pleading phrases, coaxing, and even bribing, which only adds to the stress and leaves them feeling hopeless.

MEALTIMES FOR MANY PARENTS ARE ANYTHING BUT PLEASANT

When I encounter this dysfunctional and stressful feeding dynamic in my practice, it becomes evident that the roles of feeding within the household are completely reversed, and parents are unaware of it. Ultimately, children are in control of WHAT, WHEN and WHERE food is served, while parents exert great effort to control whether and how much their children eat.

THIS IS ACTUALLY THE OPPOSITE OF WHAT IT SHOULD BE!

To raise children who are healthy, happy, and self-assured when it comes to eating, parents need to establish clear boundaries and maintain their role as the ones in charge of WHAT, WHEN and WHERE food is served. Meanwhile, children should be allowed to fulfill their role as the ones who decide whether and how much they eat. This forms the foundation of the Division of Responsibility in Feeding (DOR), an approach advocated by Feeding and Childhood Nutrition Expert, Ellyn Satter.

By following the principles of DOR, you can create mealtimes that are more peaceful, reduce stress around eating, and raise children who are capable and confident eaters.

Does this sound familiar?

Your child refuses to eat, so you give in and stop asking him to come to the table for meals. 

He complains about what’s served, so you make him a peanut butter sandwich because you know he’ll eat it. 

He whines about feeling hungry before bed (Even though he didn’t eat at dinnertime an hour earlier) so you give him yogurt and a banana in hopes that he’ll go to bed peacefully and not wake up hungry.

If it does, you’re certainly not alone.

Here is my top strategy for creating more peaceful mealtimes and minimizing stress when it comes to feeding:

SET HEALTHY MEALTIME BOUNDARIES AND STICK TO THEM

By setting and consistently enforcing appropriate mealtime boundaries with your children, you can regain control over mealtimes and empower your children to take responsibility for the rest. It is ideal to establish these boundaries early, during infancy and early toddlerhood, but they can be implemented at any stage. Keep in mind that mealtime boundaries may vary among families, but here are some examples of ours:

1. Everyone MUST come to the table for meals, regardless if they plan to eat or not

A phrase you will frequently use is “YOU DON’T HAVE TO EAT.” If your child says, “But I’m not hungry” or “I don’t want rice again!” calmly respond with, “You don’t have to eat, but it’s mealtime and you must come to the table.” In most cases, your child will happily eat a fair amount of his/her meal. To ensure proper mealtime etiquette, your children should remain at the table for at least 10-15 minutes and ask to be excused. If you have a slow eater, consider setting a timer for 30 minutes to prevent meals from dragging on indefinitely. This approach allows your child to pace themselves during the meal.

2. There are NO toys, screens, or other distractions at meal

The goal is to keep mealtime as a special moment for family to connect and have conversations, discouraging any form of mindless or distracted eating.

3. Being rude ISN’T OK

In my household, I have certain rules that we follow during mealtime. These include sitting properly at the table, refraining from throwing food or making rude comments, using age appropriate utensils, and practicing good table manners and politeness.

4. There are NO special meals

I provide a wide range of food options and always include at least one dish that I know my children enjoy. However, I only serve one meal, and I do not cater to individual requests as a short-order cook would.

5. The kitchen is CLOSED after mealtime

If I believe my children haven’t eaten enough, I gently remind them that it’s important to ensure their tummies are satisfied because the kitchen will be closed until a certain time, like X o’clock or the next morning. Any requests or demands for snacks outside of these designated times are kindly declined, along with a reminder that they had an opportunity to eat at the previous meal or snack but chose not to. By consistently applying this approach, children gradually learn how to regulate their appetite in a healthy manner.

6. There’s NO grazing

I politely decline random requests for snacks or milk, and instead, I establish specific snack times based on our meal schedule. I typically offer a snack between meals and occasionally before bedtime, although not frequently. This allows for eating opportunities every 2-3 hours or so. It’s important to note that children have smaller tummies and require regular meals, but it’s not necessary for them to constantly graze throughout the day. In fact, excessive grazing can often lead to mealtime struggles.

Grab your FREE Mealtimes Boundaries Rules HERE .

BOTTOM LINE

These are my personal mealtime boundaries, which may also work well for your family. Remember that every family is unique, so it’s important to customize your own boundaries based on what works best for you and your family.

To assist you in establishing healthy mealtime boundaries, I have a printable kitchen resource available that outlines my family’s mealtime boundaries in a colorful and visually appealing format. It can serve as a starting point for you to create your own boundaries that align with your family’s needs and preferences.

If you’re facing challenges with a picky eater and would like to explore methods for reducing pressure on your child to eat, I recommend checking out my online course PEACEFUL MEALTIMES. This course provides comprehensive guidance on dealing with picky eaters and supports the development of a healthy relationship with food as your child grows. It covers everything you need to know to navigate mealtimes more peacefully and successfully.

Healthy After School Snacks That Won't Ruin Dinner

Healthy After School Snacks That Won’t Ruin Dinner

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Children are back to school! Busy schedule and active day. For many children after school is the hungriest time of the day. Often times children get home ravenous and ready to eat down the fridge. Many parents and caregivers struggle to figure out the best options to feed ravenous hangry children so that it won’t spoil their appetite for dinner.

WHAT MAKES A GOOD AFTER SCHOOL SNACK?

Children are going through an enormous amount of growth and development and need nourishment. Consider offering some of the foods that are often trickier to get them to eat since this is a time they are most hungry. For example, if your child doesn’t love veggies at lunch be sure to offer some of these such as raw veggies with hummus or Greek yogurt, celery with nut butter, smoothie or veggies muffins.

WHY AFTER SCHOOL SNACKS ARE TRICKY?

Depending on what time your family eats dinner, a hearty after school snack can cause children to be too full at dinner time. And children who come to the table full won’t want to eat much (if any) dinner and they definitely won’t be as receptive to trying new foods or recipes. Your goal is to strike a balance between quelling hunger and making sure they still have an appetite at dinner.

IDEAS FOR AFTER SCHOOL SNACKS 

Every child is different and that includes their appetite. Yours may be going through a growth spurt that makes them perpetually hungry. Or your child may have a smaller appetite and tend to fill up faster.

You know your children best, and different families need different solutions. But here are some ideas to get you started, depending on how far out you are from sitting down to dinner.

I always try to include at least two foods in my children’s snacks – something rich in protein (milk, yogurt, cheese, beans, lentils, nuts, seeds, meat, etc.) and a fruit or vegetables or a whole grain food.

IF DINNER IS 3 (OR MORE) HOURS AWAY 

You want a snack with some staying power, including carbohydrates for energy, and protein and fat to keep them fuller longer.

  • Greek yogurt parfait
Greek Yogurt Parfait

Layer greek yogurt with fresh or frozen berries in a tall glass. Top with a sprinkle of granola.

  • Mashed avocado on toast
  • Nut butter with banana wrap
Nut butter with banana wrap

Spread 2 tbsp of nut butter (any kind of nut or seed butter) onto a whole grain wrap and top with a sliced banana. Wrap the tortilla up, cut the wrap into bite sized pieces.

  • Tortilla chips with hummus
  • Half of sandwich and a glass of milk
  • Overnight oats
Overnight oats

This version of oats requires no cooking and is prepared the night before. The basic recipe is equal parts milk, greek yogurt and rolled oats. Place the ingredients in a container in the fridge and the oats will soak up the liquids overnight. Toss in your favourite toppings such as fresh fruit, cinnamon, or nuts in the morning.

Hard-boiled egg

These can made up to a week ahead of time and stored in the fridge with the shells on.

  • Small bowl of granola (recipe 1 & 2)
  • Nut butter with waffle

IF DINNER IS 2 HOURS AWAY 

The idea is to suppress their hunger with foods that are tasty but quick and easy to digest, so they’re still hungry for dinner later. Serve something light but satisfying.

  • Trail mix
Trail mix

A very easy recipe includes: plain Cheerios, raisins, almonds, pecan, pumpkin seeds, the ingredients can be easily customized to your tastes.

  • Homemade popcorn + apple slices or berries
  • Whole grain crackers + banana
  • Apple slices with nut or seed butter
Apple slices with nut or seed butter

Pre-slice an apple with 2 tbsp of nut butter to dip.

  • Homemade smoothie popsicle
  • Small bowl of whole grain cereal
  • Edamame beans
Edamame beans

These can usually be found in the frozen aisle.

  • Cheese stick + pretzels
  • Small handful of nuts + cup of unsweetened applesauce)
  • Cheese cubes and fruits
Cheese cubes and fruits

Cube a palm-sized amount of cheese to go along with grapes, strawberries, kiwi or other fruits of your choice.

Roasted chickpeas

Take a can of rinsed and drained chickpeas, toss with oil, and bake for 20 minutes at 400F. When out of the oven, sprinkle with your favourite seasonings such as paprika, cajun, garlic powder, red pepper flakes, chilli powder, etc.

Muffin-tin omelettes

Easy, mini-baked omelets are perfect to make ahead of the week. You can use some of your favorite omelet ingredients but you can switch it up and add whatever you like or have on hand.

IF DINNER IS 1 HOUR AWAY 

You want to tread carefully in this time-frame, since many snacks can spoil their appetite for dinner. Serve veggies.

This was the strategy I settled on with my eldest son, and it worked wonders! Our house rule was “only veggies in the hour before dinner.” I’d offer both the veggies I was prepping for dinner and any veggie in the fridge.

The beauty of this rule: Your children will come to the dinner table with a serving or more of veggies already in their bellies. Or if they chose to opt out of the pre-dinner veggie snack, they’re still hungry for dinner.

IF IT DOESN’T WORK 

Consider moving dinner earlier or later. Ditch the rules you have about what time you must eat dinner or waiting for husband to come home for dinner. After your children going to day care or preschool, your family schedule need to be changed. You can have a small after school snack, earlier dinner at 5pm or 6 pm, and small bedtime snack (8-9 pm); or having a large after school snack and later dinner, both are healthy options. Try out a few options and see what works best for your family schedule.

If your children just can’t get by without a big, filling snack after school, pushing dinner later might be the solution.

BOTTOM LINE

When your children get older, schedules shift and appetites grow, and your snack and dinner strategy will likely change too. Do what works for your family now.

Are you running out of creative and healthy snack ideas? Here are some tasty and easy options to try with your children and family. For more delicious, family friendly recipes, check out my Facebook Page and follow me on Instagram ! 

How to Feed Your Children When They Are Sick

How To Feed Your Children When They’re Sick

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

HIt seems like everyone is sick recently. COVID-19 is still circulating like crazy, but children are also getting hit with Respiratory Syncytial Virus (RSV), strep throat, stomach bugs, HFMD, the flu and other seasonal viruses. As disruptive as illness can be for work, school, and your family’s plans, it can also impact how you and your child eat. How can we feed our children who are sick so they’ll get better faster?

LOWER YOUR EXPECTATIONS

In most cases, when children are sick, it is very normal to see them have very little appetite, no interest in eating, and may even refuse food they usually eat. Even as adults, when we’re not feeling well, we tend to prefer bland, plain foods that are easy to eat as well our favourite comfort meals. We don’t usually fancy a huge variety of exciting foods when we’re not feeling well.

However, it doesn’t mean that you have to ONLY offer bland or favourite snacks to your children. The best thing to do during sick days is to keep your normal feeding routine as much as possible and rely on your child’s internal body signals. Because it’s important to help them keep their energy up and prevent pickiness after illness, and we know it’s usually only for a short period of time and it’s not going to undo any of the work that you’ve done in encouraging them to enjoy a variety of foods.

Responding to their appetite

You can continue to serve other foods alongside to keep up the variety that they are actually familiar with, but don’t be surprised if they’re not touched, or even expect them to try new foods, or foods that they’re less keen on at this time. Their appetites are likely to be all over the place, it can be hard to predict. Therefore, offering foods at set schedule whether they ask for it or not, and trust their body instincts to do the rest in terms of whether food is accepted or how much is accepted.

If they ask for food outside of mealtimes or seem hungry, that’s perfectly fine to give it to them, especially if you’re finding that there have been a few days where not much at all has been eaten. So let them follow their appetite and give them the chance to eat if they show interest. REMEMBER, it’s ok for the routine to slip as it is only for a short period of time. However, once they start to feel a little better, it’s helpful to start to build in some more structure to get things back on track.

FEED YOUR CHILDREN WHEN THEY’RE SICK WITH

i) a cold and respiratory illness

When your child has a cold or respiratory illness, it may affect their appetite and drive to eat. Between coughing, fatigue, a runny nose and sore throat, they might not want to eat or drink like they usually do. They might be tired or uncomfortable, or maybe they’re unable to smell or taste food appropriately.

The biggest concern during illness is keep the body well-hydrated to prevent dehydration. While a child might not eat as much as usual, as long as they’re drinking adequately they should be okay in the short-term.

Babies:

For babies under 12 months, getting enough milk to stay hydrated is most important during illness. Babies will likely prefer sticking to breastmilk or formula, and that’s OK. If your baby has really bad congestion, the use of a bulb suction or Nasal Spray to clear up the congestion might make eating and drinking easier. Focus on regular breastfeeds or bottle feeds and watch for 5-6+ wet diapers per day. If your baby is eating solids (6+ months), offer solid meals like usual but don’t be surprised if your baby isn’t interested. Stay consistent and continue to include your baby in family meals, as long as they’re not upset when they sit in their high chair.

Toddlers ++: 

Continue to offer the regular food/meals you normally would at regular times but trust their hunger and fullness cues. Focus on lots of veggies, fruits, protein foods, whole grains and fats. Do not force or pressure them to eat. Nutrition is important during illness, but their appetite and food preferences almost definitely change. You may find your child gravitating toward certain foods or surviving on familiar beige foods like bread and crackers – this is OK. You might want to just feed them whatever sounds good for a while until they feel better. As best you can, try to offer some variety in the food groups you serve, too. They might surprise you when they are suddenly interested in something again.

Sometimes it helps to integrate warm foods into their diet, like clear soup, porridge, mee sua soup or oatmeal. The steam from these foods can help loosen mucus and provide relief from nasal congestion.

The pain of a sore throat can make swallowing food and liquids uncomfortable, which may make your toddler eat less even if they feel hungry. Acidic foods can irritate an already inflamed sore throat.

Avoid acidic foods until your toddler’s sore throat has healed:

  • orange and orange juice
  • pineapple juice
  • tomato soup

Offering extra-cold and smooth foods may help soothe a sore throat:

  • smoothies blended with frozen fruits
  • frozen yogurt barks,
  • popsicles
  • frozen fruits

Since many cough suppressant medications are not approved for use in young children, it’s hard to know what to do with the coughing child, especially for those night time coughing. Some evidences (here, here, here, here, here) suggest that a spoonful of 100% pure honey can work as a good cough remedy for children over the age of one.

(ii) hand, foot and mouth disease

Hand, foot and mouth disease can be particularly difficult for children and mealtimes. Their mouths can get SO sore, which obviously makes it uncomfortable for them to eat. It’s especially tough as they may actually WANT to eat, they just can’t because it makes the pain so much worse.

Foods for children with hand, foot and mouth disease:

  • SOFT foods such as yogurt, porridge, cereal or oatmeal are likely to go down well as they are easy to eat and shouldn’t cause too much pain to sore mouths
  • Scrambled eggs, muffins or pancakes
  • Soft toast fingers with toppings like avocado, cream cheese, butter or nut butter
  • AVOID acidic foods such as tomato, citrus fruits or fruit juice

(iii) stomach flu (diarrhea/vomiting)

Stomach bugs or acute gastroenteritis will almost certainly affect the amount and types of food your children eats.

Babies:

Just like with respiratory illnesses, hydration is most important when babies are sick with GI bugs. Dehydration is especially dangerous with stomach bugs because babies can quickly lose fluids from vomiting and diarrhea. Continue to offer regular breastfeeds and bottle feeds and watch for 5-6+ wet diapers per day. If your baby is continually vomiting or has profuse diarrhea and you’re worried about their hydration status, speak with your doctor right away. Make sure your baby can tolerate breast milk or formula before offering bland foods like banana or crackers, then offer a regular diet if bland foods are tolerated.

Toddlers++:

Some simple guidelines to remember when our children are vomiting or have diarrhea:

  • Start with small amounts of liquids to prevent dehydration.
  • If those are tolerated, move onto a bland foods like toast, soup/broth, porridge, crackers, oatmeal, eggs (steam) or certain fruits (applesauce, banana, avocado, berries).
  • Once bland foods are tolerated, move onto a regular, varied diet including complex carbohydrates, lean meats, dairy, fruits and vegetables. Just avoid super heavy and greasy foods like fried or fried chicken, pizzas. The BRAT (banana, rice, applesauce, toast) diet is no longer recommended by the American Academy of Pediatrics. The reason is this diet is low in calories, protein, fat, fiber and other nutrients, also it makes diarrhea last longer. Current research show that children who eat a balanced diet recover quicker from stomach flu.
  • Juice is generally not recommended during stomach flu because it contains a lot of fructose and sorbitol, which can actually worsen diarrhea. If juice is all your children will drink, make sure to dilute it.

Sometimes water isn’t sufficient to rehydrate children when they’re losing fluid quickly from profuse vomiting or diarrhea. Oral Rehydration Therapy (ORT), means to drink solutions that are made with an appropriate amount of salt, sugar and fluid to help your child’s body absorb lost electrolytes appropriately. Sugar is essential in Oral Rehydration Solutions (ORS) because it helps to get the electrolytes through the bloodstream quicker and to rehydrate your children faster.

Some families make their own inexpensive ORT at home using the World Health Organization recipe. It is just as effective as expensive rehydration drinks and doesn’t contain any harmful ingredients and no dyes.

  • 1/2 tsp salt
  • 6 tsp sugar
  • 1L water

HYDRATION IS REALLY IMPORTANT WHEN CHILDREN ARE SICK!!!

During periods of illness, the number one concern is DEHYDRATION.

Babies:

Under 12 months, babies should still be consuming at least 20-24 ounces of breast milk or formula.

Toddlers ++:

Toddlers and older children need to drink lots of water to stay hydrated and get better. Estimated fluid needs per the American Academy of Pediatrics are as follows:

  • 1-3 years: 4 cups (32 ounces or ~1 L)
  • 4-8 years: 5 cups (40 ounces or ~1.2 L)
  • 9-13 years: 7-8 cups (56-64 ounces or ~1.7-1.9 L)

Fever, diarrhea, vomiting, or just refusing liquids for a prolonged period of time can put your toddler at serious risk for dehydration.

How to prevent dehydration

The best way to prevent dehydration and replace fluids lost through vomit, diarrhea, or sweat is to keep a cup full and encourage your child to sip from it all day long. Using a favorite cup, or straw cup to spark a toddler’s interest in drinking more.

Water is the best choice, of course, but if you’re finding it a struggle to get your child to drink it, here are some other drink ideas:

  • Water or infused water
  • Honey lemon water (except children under the age of 1 can’t have honey due to the risk of botulism)
  • Breastmilk
  • Fresh cow’s milk/plain kefir
  • Plant-based milk (ex: soy, almond, oat)
  • Popsicles or freezies
  • Smoothies (If your child can tolerate some heavier textures, then a smoothie is a great way to boost nutrition along with fluids)
  • Bone broth (homemade bone broth has the benefit of protein and additional vitamins and minerals)
  • Coconut water (diluted 1:1 ratio with water) (offered occasionally, it can be a good substitute if your child likes the flavor, but it’s much lower in potassium than ORT and may not rehydrate as effectively).
  • Fruit juice (diluted 1:1 ratio with water) (offered occasionally, DON’T offer if experiencing diarrhea. The risk of dehydration FAR outweighs the risk of added sugars in a juice box)
  • Non-caffeinated tea in small amounts (¼ cup offered occasionally) like Chrysanthemum tea, barley tea, Luohanguo tea 罗汉果

In addition to offering more beverages, if they can still eat, make sure to offer lots of Hydrating Foods (foods with high water content) throughout the day.

Instead of worrying about how much they are actually drinking, watch your child. Make sure they’re urinating regularly and don’t show signs of dehydration.

WHAT ARE THE SIGNS OF DEHYDRATION

Dehydration can be dangerous for a child and severe cases may require hospitalization. If you suspect your child might be showing signs of dehydration, it’s best to call your doctor right away so they can guide you on what’s best to do. According to the American Academy of Pediatrics, the following are signs of dehydration:

Mild to moderate dehydration:

  • Less activity than usual
  • Less than six wet diapers a day
  • Less saliva or cracked lips
  • Fewer tears when crying
  • Sunken soft spot on the head

Severe dehydration (all the symptoms listed above, plus):

  • Very fussy or overly sleepy
  • Sunken eyes
  • Cool, discolored hands and feet
  • Wrinkled skin
  • Only 1 or 2 wet diapers in 24 hours
  • Dry tongue and mouth
  • No tears when crying

GAIN BACK APPETITE AFTER ILLNESS

Appetite after Illness

Ever notice that it takes a few days to even weeks for your children’s appetite to return after they have been sick? Try not to panic that they’ll never eat a variety again. During illness, this is not a good time to force them to eat anything or to buy them French fries, just to get them to eat.

Another thing to remember is after an illness, your child’s taste buds may be dampened. Viruses can inhibit taste and smell function, and sometimes congestion prevents them from smelling (and thus tasting) appropriately. You may experience this as an adult, too. Adding highly flavorful food to their regular meals can help “wake up” their tastebuds and get them back to eating like normal again!

One strategy I love to use is to offer a highly flavorful, crunchy, sour or salty food once or twice a day to help “wake up” their taste buds. I found that children who have been sick sometimes seek out these flavors so they can taste again. Try foods like:

  • Freeze-dried fruit (mango, strawberries, raspberries)
  • Cucumber or tomato paired with a strongly flavored dip like hummus or guacamole
  • Olives (remember to remove pits and quarter lengthwise for kiddos under 4 years old)
  • Ground meat seasoned with cumin and garlic
  • Cooking with flavorful spices like cinnamon, ginger and paprika

You can also try lemon, lime or spicy food (if your children usually enjoys and tolerates it).

Don’t be surprised if your child’s appetite takes a while to return to normal when they have been sick. If they seem to be losing weight or not improving over time, consult a dietitian.

DOES VITAMIN C HELP WITH ILLNESS?

There may be NO STRONG evidence to suggest vitamin C will cure a cold. While some studies have suggested that vitamin C may shorten the duration of illness, other research does not support this theory. Plus, giving your children high vitamin C doses can cause diarrhea and stomach upset.

According to the NIH, here are vitamin C needs based on age (daily):

  • 7-12 months: 50 mg (Adequate Intake)
  • 1-3 year-olds: 15 mg
  • 4-8 year-olds: 25 mg
  • 9-13 year-olds: 45 mg

In general, unless your child has an extremely limited diet or malabsorption issues, they likely don’t need a vitamin C supplement.

FOODS HIGH IN VITAMIN C

Since vitamin C can’t cure a cold, but it can support the immune system. Oranges are not the only way to get your daily dose of vitamin C! Many fruits and veggies – yes, even bell pepper – can fulfill a great percentage of your child’s daily needs. Below are some kid-favorite foods that are high in vitamin C:

  • Potato (medium, cooked) – 15 mg
  • Tomato (medium, raw) – 16 mg
  • Mango (1 cup)  – 45 mg
  • Broccoli (1/2 cup) – 61 mg
  • Orange (medium) – 70 mg
  • Kiwi (medium)– 75 mg
  • Strawberry (1cup) – 95 mg
  • Red bell pepper (1 whole, raw) – 312 mg

Breast milk and formula are great sources of vitamin C, too! In fact, babies’ vitamin C needs are met by their milk alone.

Interestingly, vitamin C also helps our bodies absorb iron, so pairing a high vitamin C food with high iron foods like meats, poultry, fish, lentils, beans and nut butters can help your child’s body absorb iron, a critical nutrient in childhood.

SHOULD MY SICK CHILD AVOID MILK AND DAIRY?

There have been many studies that have looked at the relationship between drinking milk and how it affects mucus production but there is NO scientific evidence to suggest that there is any relationship. However, if you notice your child’s symptoms seem to worsen after a cup of milk or yogurt, you can go ahead and remove it from their diet until they are healthy again.

If your toddler is having a stomach flu, serving dairy can be iffy. It is because sensitive stomach may have a hard time digesting dairy. Again, if you notice any changes or are worried dairy could potentially worsen their symptoms, it’s best to skip it for couple days.

HOW TO GET YOUR CHILDREN TO TAKE MEDICINE?

There’s nothing worse than a sick child who would feel much better if they just took their medicine. If your children refuses prescribed meds, here is an amazing blog post from physician Steve Silvestro, MD on various ways to make taking meds a little easier on everyone.

BOTTOM LINE

Caring for sick children is hard! Be sure to reach out for help and call on your support network for meals or runs to the pharmacy when needed! I hope this article helped to answer your question. For more support feeding children, be sure to check out my 3 months TRANSFORM program.

Note: This information does not replace medical advice. If you have any concerns about your little one’s symptoms, appetite or growth, please do speak to a pediatrician and follow their advice.

How to Encourage Picky Eater

How To Encourage Picky Eaters

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

As parents, once of our most basic jobs is to feed our children. It sounds simple enough. However, when your child is especially picky about what they eat, it can become a logistical and emotional nightmare.

When a child has a very limited food repertoire, mealtimes can become stressful. Many parents try to cajole, persuade, beg, bribe, or threaten their children into eating different foods. These actions are rarely met with success, and even if they work in the moment, they do nothing to encourage their child to develop a positive relationship with food.

So how can you make the dinner table less threatening for children who struggle with picky eating, and less stressful for you as parents? Here are some tips to help you achieve that.

1. BE CAREFUL OF HOW YOU LABEL YOUR CHILD

We all live up to the names we are given, good or bad. If you tell everyone that your child is a “picky eater”, he will believe that. Instead, try to avoid discussing the topic in his presence. If that is not possible, be mindful of the words you use. You could say something along the lines of “James is still learning to like eggplant. He may want to try them today. Let’s ask him and see.” If James overhears this conversation, it tells him that food preferences change over time, and he is in control of when to try new foods. This is more encouraging and less stressful than hearing himself referred to as a “picky eater”.

2. TALK TO YOUR CHILD ABOUT HOW TASTE-BUD CHANGE

Let them know it is okay that they only eat a few foods right now, and that it might change in the future. Food preferences are always evolving. If your child understands that, they are more likely to try in the future something they do not want to try today.

3. ENCOURAGE YOUR CHILD TO EXPLORE FOOD WITHOUT THE GOAL OF EATING IT 

Talk about how food looks, smells, feels, what temperature it is, and how it sounds. Encourage them to explore it, with no expectation that they will eat it. It allows them to familiarize themselves with different foods without the stress of having to try them. Try Sensory Fun Food Play Activities here.

4. TAKE IT IN STAGES 

Instead of focusing on getting your child to eat new foods right away, take it in stages.

  • Stage 1 might be tolerating it sitting on their plate. With some children, even stage 1 can be challenge.
  • Stage 2 might be sniffing it.
  • Stage 3 touching. Then licking, and eventually tasting.

Know that it might take weeks or even months to get through all the stages with one food, and that is ok. Just take a deep breath and try to be patient.

5. LET THEM SPIT FOOD OUT 

This might sound controversial. Who wants a child to spit out their food? But if a picky eater knows that they can remove food from their mouth if they don’t like it, they are more likely to give it a try. Teach your child how to politely remove food from their mouth using a napkin, and let them know that it is acceptable to do that if they try a food they don’t like.

6. CHANGE THEIR SCRIPT 

How many times have you heard your child say, “I don’t like it” before they have even tried something? Just the act of a child saying that to himself can reinforce the idea that he does not like the food. New time your child makes that declaration, encourage him to say “I don’t feel like trying it today” instead. It reinforces the idea that they may want to try it in the future, and allows them to feel in control of their choices.

7. ASSIGN ROLES APPROPRIATELY 

Ellyn Satter, Registered Dietitian Nutritionist and Family Therapist, developed the Division of Responsibility in Feeding approach to mealtimes. The crux of it is that roles should be divided up between the parent and the child in the following way:

  • The parent decides what, when, and where the child will eat.
  • The child decides how much they will eat, if any.

In practice, that meals that you as the parent decide when and where mealtimes will take place, and what food to put in front of your child. The next part is the hard part. You have to step back and let your child decide how much to eat, if any. It is not easy to do, but over time it has been shown to encourage children to be more accepting of new foods.

8. GET CHILDREN INVOLVED IN BUYING INGREDIENTS AND PREPARING MEALS 

At the grocery store, ask your child to pick out a new food they might like to try. You could also check out some children’s cookery books from the library, or go online and look at some recipes. Get them involved and excited about mealtimes. Over time, increasing their interest in food will translate into becoming more adventurous at mealtimes.

9. MAKE SURE THEY ARE HUNGRY AT MEALTIMES 

If your child is not hungry at mealtimes, it is going to be even harder to encourage them to eat a variety of foods. Try not to let your child snack in the hour leading up to mealtime. If there is less than one hour to go and your child simply can’t wait, offer them part of their lunch or dinner, or some cut fruit or vegetables.

10. ALWAYS PUT SOME FAMILIAR FOODS ON THEIR PLATE

Remember the goal is to make mealtimes stress-free for your child. You want them to come to the table looking forward to the meal. If they are anxious, they are less likely to be adventurous. By making sure there are always one or two foods on their plate that they like, you remove a lot of the stress for a child who is picky about what they eat.

11. MAKE FOODS APPEALING 

By this, I don’t mean that you have to start creating art with your child’s meal. However, you can make little changes that will enhance your child’s enjoyment.

For example, you could cut vegetables into sticks and give them a dipping sauce, use a cooking cutter to make fun shapes out of sandwiches or sliced cheese, or cut foods into cubes and skewer them onto wooden tooth picks to make kebabs. Children often respond well to giving foods interesting names, like monster juice for green smoothies, or baby trees for broccoli. Also try to make meals colourful and visually appealing, and only put small portions on your child’s plate. Being faced with a huge pile of bland-looking food won’t do much to tease out your child’s adventurous side. I’ve more than 100 activities or ways to make foods more fun.

12. EAT FAMILY STYLE MEALS 

Family style meals involve putting the food in serving bowls on the dinner table and allowing people to serve themselves. Giving your child control over what he chooses to put on his plate can help relieve anxiety and encourage him to be more adventurous about what he chooses to eat. Hotpot or Hakka Lei Cha (客家擂茶) are a great way to do this. Salad bars are another. Just lay it all out and let everyone dig in.

13. MODEL GOOD EATING HABITS 

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. This is especially true if you allow the family style meals tip, because they can pick from the same bowls that you picked from.

14. ENCOURAGE YOUR CHILD TO EAT UNTIL HIS BELLY FEELS FULL 

Explain to them what it feels like to have a full belly, and tell them that is the goal at mealtimes. Let them know they do not have to finish all the food on their plate if they feel full before that. If they consistently leave lots of food on their plate, try serving them a little less food.

15. OFFER NEW FOODS OFTEN 

You have probably heard it many times before, but children often need exposure to a new food many times before they will try it. Follow the old adage, “If at first you don’t succeed, try again”.

16. LET THEM KNOW THEY WILL NEVER BE FORCED TO EAT SOMETHING THEY DON’T WANT TO EAT 

With this in mind, children will be less fearful of the dinner table. A relaxed child will be more open-minded, which is what we want to achieve.

17. AVOID MEALTIME BATTLES 

Entering into mealtime battles with your child never ends well. Try to keep mealtimes stress free for your child. You want them to enjoy coming to the dinner table, not dreading it because they might be forced to eat something they don’t want.

18. KEEP MEALTIMES RELAXED 

Try to focus on something other than their eating. If your child tries a new food, offer some encouraging words, but don’t make a big deal out of it. Just keep it business as usual. Avoid cajoling, persuading, begging, bargaining, or threatening your child to eat. DOWNLOAD Mealtime Conversation Starters HERE.

19. IF VEGETABLES ARE A CONCERN, HIDE SOME AND SHOW SOME 

Sometimes, parents of picky eaters are worried about their child’s nutrition intake. If this is you, and your child turns his nose up at vegetables, try hiding some and showing some. You can hide veggies in smoothies, pancakes, or blended sauces. That way you know your child is getting some fresh produce in their diet. Once they like the taste, you can tell them what went into it to help desensitize them to those foods.

Hiding vegetables does not teach your child to like them.

20. TALK TO YOUR CHILDREN ABOUT WHAT FOOD DOES FOR YOU 

Help your children understand the importance of food, that it gives your energy, helps your brain work properly, and makes your muscles strong. While this is unlikely to bring about any short-term changes in their food intake, over time it will help them see just how important it is to make healthy food choices.

21. EXPECT SOME WASTE

The process of encouraging your child to eat a greater number of foods is often long and fraught with frustration for everyone concerned. Part of that frustration is usually directed at the food waste that inevitably accompanies the process. Try to remember that some waste is unavoidable. When it makes you stressed, remind yourself that you are doing a very important job here. You are teaching your child lifelong habits that will impact their physical and mental health.

Food waste is an unfortunate side effect of that, and will hopefully be short lived.

22. IF IN DOUBT, SEEK PROFESSIONAL HELP 

If you re at all concerned that what your child is experiencing is more serious than common picky eating, consult their pediatrician. They may benefit from seeing an occupational therapist. And if your are worried that your child is not getting enough of the nutrients they need, a paediatric Dietitian can help advise you. BOOK 1-1 Nutrition Consultation NOW.

BOTTOM LINE 

All of these tips are designed to help you create a relaxed eating environment in which your child is comfortable and confident. You want your child to have a positive relationship with food. That being said, it is likely to be a long and rocky journey for you as parents. But the effort you put in now will set your child up for a lifetime of healthy eating habits. And in those darker moments when you feel as tough you are doing it all wrong, remember this. Just by reading this post and taking steps to help your child, you are doing an amazing job. Keep going. You can do this. It will all be worth it in the long run.

If you’re still struggling with a picky eater and want to learn more about ending pressure your child to eat then join PEACEFUL MEALTIMES online course for a complete step-by-step process for preventing or reversing picky eating. This is the best of feeding therapy, all rolled into one affordable course with lifetime access and ongoing support.

The Ultimate Gift Guide For Babies And Toddlers

The Ultimate Gift Guide For Babies And Toddlers

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionMotherhoodToddler Nutrition

If you are searching for fun, practical and educational food and eating-related gifts for children and parents, I hope you will enjoy this guide of my favorite feeding tools, books, and gadgets. I used most of them myself and those that I did not are definitely on my wish list.

BABY FEEDING GIFT ESSENTIALS 

A GOOD QUALITY HIGH CHAIR

If you’re getting ready to start solids, or even if you’ve already started and looking for a comfortable, ergonomic and easy to clean high chair for your baby, here is my top 3 recommendations:

1. STOKKE TRIPP TRAPP HIGH CHAIR

The Stokke Tripp Trapp is a high quality wooden chair with an adjustable footrest. It is made to grow with your baby so they can continue to use it into toddlerhood and beyond. Be sure to purchase the Tray and Baby Set for feeding infants 6 -18 months.

 

2. NOMI HIGH CHAIR

The Nomi High Chair is a modern upgrade to the Tripp Trapp. It is light and easy to move or hang on the table for clean-up. The adjustable footrest and seat do not require tools.

You can get 10% off Nomi High Chair with the code YETING: click here to shop.

 

3. IKEA ANTILOP HIGH CHAIR

Another budget friendly high chair. For most babies, the seat is very big and can have a large gap between the baby’s chest and the tray, which means baby will have to lean over to reach for foods. I suggest buying the ANTILOP support cushion that’s sold separately to help fix this issue. This high chair doesn’t have a footrest, so what I suggest is buying a footrest to solve this problem too!

 

EZPZ FIRST FOODS SET

This set consists of 1 EZPZ Tiny Bowl, 1 Tiny Cup and a 2-pack of the Tiny Spoons. This set contains everything you need to get a safe start to solid foods.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

EZPZ TINY SPOON TWIN-PACK

Longer-handled spoons are useful when baby is being fed by a parent or caregiver, but for self-feeding babies, shorter handles, wider handles or handles with guards are better. EZPZ Tiny Spoon is designed to help baby learn how to feed independently. Adult-size spoons are too large for a baby’s mouth, so these tiny spoons have narrow spoon bowls that will help with portion control and prevent overfeeding and gagging. It actually works for both purees and the baby-led weaning feeding methods, therefore you’ll need to invest in at least two or three baby spoons for feeding.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

NUM NUM PRE-SPOON GOOtensils

When babies are just learning to handle a spoon, the food tends to slide right off. These spoons are great for “grabbing” the puree during self-feeding (or baby led weaning).

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

GRABEASE BABY FORK & SPOON SET

These utensils feature short easy to grab handles that make it impossible for your little one to stick too far into their mouth. Additionally, the ergonomically shaped handles are easier for tiny hands to grab. When first starting I like to help them practicing poking and then showing them how they can bring the food to their mouth. This is a great first set, but don’t expect your baby to be proficient until closer to 12+ months.

 

SUCTION PLATES & BOWLS

When introducing solid foods to your baby, messy mealtimes are common. Suction bowls and plates help minimize the mess, so be sure to select baby bowls and plates with great suction.

1. OXO TOT STICK & STAY SUCTION BOWL

This bowl is made of BPA-free plastic so they are unbreakable. This bowl features a secure suction base that sticks firmly to surfaces, so can prevent accidental tipping to help prevent spills. The curved walls are designed to promote self-feeding skill such as scooping.

 

2. MARCUS & MARCUS SUCTION BOWL WITH LID

I also purchased some silicone bowls with lids because I’m constantly putting a bowl of half eaten yogurt or rice in the fridge for later.

 

3. AVANCHY BAMBOO SUCTION BABY BOWL + SPOON

If you’re looking for a bamboo option, which is a safe choice too, this is a great option. It comes with one of my favorite baby spoons and has a silicone suction base, which detaches for easy cleaning.

 

CUP

You might be surprised to learn that babies can start using an open cup as early as 6 months. All three of these cups are excellent options or teaching babies to drink from an open and/or straw cup during infancy.

1. EZPZ TINY OPEN CUP

EZPZ Tiny Cup is only 2 oz, perfect for little hands and the angle of the cup helps to control the flow as babies learn to use open cups. Additionally, the weighted base makes it harder to tip over. This tiny cup is made of food grade silicone, so great for teething. This cup doesn’t seal, so it’s not the best for an on-the-go life.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

2. EZPZ MINI CUP + STRAW TRAINING SYSTEM

This cup is super versatile as you can also use it as an open cup. It’s 4oz so it would be perfect size for toddlers learning to drink from straws as most straw cups are much larger than this.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

3. Weighted Straw Cup

This straw cup is perfect for younger babies learning how to drink out of straw cup. They don’t spill and I love that they have handles. The weight at the bottom can keep the straw pointing down into the liquid which means your baby can drink at almost any angle.

Grosmimi PPSU Weighted Straw Cup & Munchkin Click-Lock Weighted Straw Cup are both of my favourite.

 

BAPRON BABY

A bib is an ESSENTIAL accessory for any baby or toddler, whether you are doing baby led weaning or not.

I have tried so many different styles and my favorites are definitely the ones that are easiest to clean.

  • Bapron bib is made from a waterproof fabric that is super soft, made from an eco-friendly type of polyester. You can rinse the Bapron bibs in the sink right after meals, dry them on the drainboard and they’re ready to go for the next meal.
  • Sleeveless so they don’t weigh your baby down or restrict their range of motion.
  • If your baby doesn’t tolerate a bib, tie-on ones are harder to yank off than velcro ones. Bapron baby bibs tie in the back under your baby’s shoulder blades – not all up in their neck which can be a negative sensory experience.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

SPLASH MAT

Eating solids is a dirty business, both spoon-feeding or baby led weaning. A waterproof  mat to go under your baby’s highchair makes for easy cleaning. The Bapron Splash Mats are made from the same amazing fabric as their bibs. You can rinse them under water and dry in between feeding.

These mats are also perfect for indoor/outdoor picnic, crafts and sensory play, if you’re out and about and they fold down so small you can easily transport them in your diaper bag.

Singapore:You can get 10% off with the code YETING: click here to shop.

 

TOOTH BRUSH

The Nuk™ Brush is a toothbrush-like teether with a nubby textured silicone “brush” at the end. Perfect shape and size for little mouthes. Initially, this brush was designed for teething infants, it has made its way into therapeutic settings as an invaluable tool for oral massage, oral stimulation and sensory exploration. So it is usually used in speech therapy and feeding therapy to help with oral motor skills and to de-sensitize the gag reflex.

The Nuk™ Brush can be perfect tool if you have a child who is struggling with certain food textures or gagging and spitting the food up.

 

BOOKS

Children deserve to learn about good nutrition and develop positive attitudes about eating. These 3 books that teach nutrition are perfect to get you started!

1. LULU’S LUNCH BY CAMILA REID & AILIE BUSBY

 

2. EATING THE ALPHABET BY LOIS EHLERT

 

3. THE VERY HUNGRY CATERPILLAR BY ERIC CARLE

TODDLER FEEDING GIFT ESSENTIALS

1. EZPZ MINI FEEDING SET

If your baby is ready to move to the table (without a tray), a suction plate can be helpful. They are also great to bring to restaurants or in-laws for your baby to eat off of. Also, if your baby or toddler does not like his food to touch, this divided plate is a perfect choice. The built-in separators help keep the servings small and make it easier for parents to offer a variety of foods like puree and finger foods each meal. This set consists of 1 EZPZ Mini Mat, 1 Mini Spoon and 1 Mini Fork.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

2. UTENSIL SET

This OXO TOT Fork & Spoon Set is easy for young eaters to learn self-feeding. A flat spot on the handles prevents the fork and spoon from rolling off the table or high chair tray, and the soft grips are shaped to keep them from sliding into bowls or plates. The depth of the spoon is ideal for scooping up food. The stainless steel body is extremely durable.

 

3. LEARNING CHOPSTICKS

Marcus & Marcus Learning Chopsticks is one design that fits both right-handed and left-handed toddlers. They are so easy to use and toddlers can learn using the chopsticks in a day! The rings support them to hold onto the chopsticks and they can be adjusted to a comfortable angle for perfect fitting on each individual hand.

 

4. SNACK CUP

This is perfect for on-the-go snack and great for keeping snacks from spilling, such as cereal.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

5. LUNCH BOX

Choosing a lunch box can be overwhelming as there are many different varieties, styles and sizes of lunch boxes to choose from, not to mention different materials. We all want to pick a non-toxic lunch box that won’t harm our children, while also making sure it’s easy to clean!

To narrow down your list, here are the things that I believe we should look out for:

  1. BPA-Free – The lunch box should be safe to store food inside.
  2. Stay Fresh – A box that will seal and keep an unwrapped item fresh.
  3. Easy to Clean – I prefer one lid for the lunch box, easy to clean and store when drying.
  4. Sections – Separate spaces to place different foods.
  5. Size – It’s not too big to fit into the child’s school bag, or take up most of the space.
  6. Perfect Portions – Sections that are big enough for the amount of food the child will eat.
  7. Reusable – Save the environment and your pocket, don’t use plastic zip lock bags.
  8. Dishwasher safe – For those days I don’t have time to hand wash.
  9. Easy to store – not too bulky to store when not in use.
  10. Machine Washable – lunch bags can easily be washed in the washing machine.

I personally prefer lunch boxes that seal tight and keep an unwrapped food fresh, eliminating the use of plastic wrap or sandwich bag which saves money and the environment. Also, most children prefer to graze on a variety of foods as opposed to just a sandwich and piece of fruit and so the bento style boxes and accessories are very clever at making the food fun and exciting.

My son has been using YumBox since he was three. It is designed for easy to open, and 100% leak proof – perfect for on-the-go or school lunch or snack!

Another favourite lunch box is from local Malasyia’s brand Wild Mums Enterprise.

Malaysia: Check out Wild Mums Enterprise for Mumu M3: 3-Compartments Detachable Lunch Box and Mumu M3: 3-Compartments Lunch Box.

6. SENSORY FUN FOOD PLAY GUIDE

If you think your child can benefit from Sensory Food Play to help with their eating, check out Sensory Fun Food Play E-book. It has over 100 activities I created with a focus on picky eaters. Join me for lots of fun sensory food play.

 

7. BOOKS FOR PICKY EATERS 

Looking for a great book to help your picky eater? One of the ways you can help your picky eater as a parent is to talk about food at times other than mealtime when things are a bit more mellow and no one is furstrated or hangry. Check out some of my favorite books for picky eaters that help teach confidence, get them excited about trying new foods.

1. I WILL NEVER NOT EVER EAT A TOMATO BY LAUREN CHILD

 

2. DAISY EAT YOUR PEAS BY KES GRAY

 

3. BURGER BOY BY ALAN DURANT

MY FAVORITE GIFT FOR NEW PARENTS 

1. PEACEFUL MEALTIMES ONLINE COURSE

Feeding is one of those milestones that gives parents a lot of stress. That’s why I offer my online course as gifts! I designed this online course to help parents go from feeling overwhelmed and nervous about picky eating and meeting nutrient needs, to feeling confident, calm, and knowledgeable about their children eating independently. BUY THE COURSE AS GIFT NOW.

 

2. FIRST AID & CPR COURSE

Although choking is a very rare risk it is also a very real risk. Knowing basic CPR skills can save your baby’s life and I suggest that everyone (partner, husband, mother-in-law, babysitter…) who helps or is going to help feed your baby should know CPR.

My go-to 2 days First Aid & CPR Training course from @YS First Aid is on now open for register!

If you want to focus on Infant/Child CPR, Choking and Injury Prevention Course, you can check out  @Little Beh’s 急救课.

YS First Aid: ysfirstaid6@gmail.com, 019-689-3413

Little Beh’s 急救课: jbmacademyplt@gmail.com, 016-206-8643

 

3. CERAMIC COOKWARE

Color King 100% Ceramic Cookware (Non-Toxic , No PTFE, No PFOA) is one of the best investments you can make. It will drastically improve your cooking experience and make your meals taste better. It performs well in a range of temperatures from -20°C to 400°C. It works great on gas and electric stoves as well as with ovens. Also, it has excellent heat retention that can preserve the flavor and nutrients of your dishes.

Check out their Facebook Page or contact their customer service representatives for any questions you have at 018-277-7802. 

 

4. CRINKLE CUTTER

This is another tool that I am getting lots of questions about. Some people call it a crinkle cutter because it makes fun grooves on the food.

If you are doing baby led weaning, it doubled as a finger food cutter, because the grooves it makes on food make it easier for small hands to grab and hold it, especially if it is slippery. Some examples of finger foods I created using this crinkle cutter: mango, avocado, kiwi, pineapple, very ripe pear, steamed carrots and apples sticks and slices.

Singapore: You can get 10% off  YAY Crinkies with the code YETING: click here to shop.

 

5. SPIRALIZER

My son love helping me spiralize fruit and veggies into fun shapes and it saves a lot of time spent chopping and slicing. We spiralize raw fruit just for fun and to use in salads and roast spiraled root veggies like sweet potato and beets. Raw spiraled zucchini, carrots, and jicama work great in salads.

Malaysia: Check out the Spiralizer here. 

 

6. MINI COOKIE & VEGETABLE CUTTER

These little tools are my hard-working kitchen helpers. From cookies to veggies and from fruit to sandwiches, they cut everything into super cute shapes that my children love. This newer option comes with silicone holders which makes them even more child-friendly.

 

7. LUCKY IRON FISH

The Lucky Iron Fish is a simple and effective cooking tool that is designed to add natural iron to any liquid-based meals. It’s easy: simply drop Lucky Iron Fish into boiling water or liquid-based meals for 10 minutes to release a portion of your daily recommended iron. Great for postpartum moms who are struggling with iron deficiency anemia.

 

8. POPSICLE MOLD

This popsicle mold puts a fun and creative way to eat a nutritious snack. You can freeze pretty much anything in them, from breastmilk to smoothies. I always use the molds to freeze the leftovers smoothie. No waste and a yummy snack always on hand.

 

9. BOOKS FOR NEW PARENTS

Are you looking for books and resources on nutrition, feeding children, picky eating and baby led weaning?  I wanted to share my favourite child health and nutrition books with you.

1. Child of Mine by Ellyn Satter

The Gold Standard reference for building trust in feeding children and establishing positive feeding, using the Division of Responsibility. A must-read for all new parents.

 

2. Helping Your Child with Extreme Picky Eating: A Step-by-Step Guide for Overcoming Selective Eating, Food Aversion and Feeding Disorders by Katja Rowell and Jenny McGlothlin

Family doctor specializing in childhood feeding, Katja Rowell, joins forces with speech pathologist, Jenny McGlothlin, to help support children with food aversion and end meal-time anxiety (for your child and you) once and for all.

 

3. Baby-Led Weaning: The Essential Guide―How to Introduce Solid Foods and Help Your Baby to Grow Up a Happy and Confident Eater by Gill Rapley Ph.D. and Tracey Murkett

Still not sure if BLW is for you? Let Gill Rapley, the generally acknowledged pioneer of baby-led weaning, walk you through this approach.

If you want to understand the history and theory behind baby-led weaning, this could be the one for you. The book goes into the essentials and basic principles of why the method works. It also explains in detail the benefits your little one can get by following baby-led weaning.

The book uses an easy and clear tone. Its claims are backed with science-based facts. The topics are clearly divided, so you can skip forward or just choose a topic you like.

The updated edition includes the latest research on allergy prevention and safety. This thick, big book can be a good reference or a go-to book for your BLW questions.

 

10. COOKBOOKS FOR BUSY PARENTS 

Whether you have a new eater, picky eater or extremely picky eater, there are steps you can take to make trying new food fun, enjoyable and pressure-free. I have some cookbooks to keep you excited about planning your baby’s weaning meals.

1. The Baby-Led Weaning Cookbook: Delicious Recipes that’ll Help Your Baby Learn to Eat Solid Foods―and That the Whole Family Will Enjoy by Gill Rapley PhD, Tracey Murkett

Gill Rapley’s Baby-Led Weaning Cookbook is more than just a cookbook. Before getting to the recipes, you will also be given a comprehensive guide on baby-led weaning.

It’s like a summary of Rapley’s Essential Guide to remind you what to consider while preparing meals. The book details the importance of baby nutrition and safety.

Recipes are made not just for the baby but also for the rest of the family. The book provides a huge range of recipe ideas. It offers simple meals and healthy and nutritious store-cupboard meals to new recipes.

With more than 130 recipes, there’s always something for everyone. Even your family’s picky eaters can find something they might enjoy. This big book has plenty of meal plans from baby snacks, healthy sweets, and filling meals for the family.

There are stories and messages from parents who practice baby-led weaning to keep readers inspired. There are also easy-to-follow tips on minimizing the mess during the baby’s feeding time.

 

2. Recipes to Boost Immunity / Pre-Pregnancy Meal Plans

Two cookbooks with over 100 recipes which are family-friendly to ensure nutritious meals for all.

 

HAPPY SHOPPING!

That’s all for my 2023 gift guide! All of these products are great for baby led weaning and into toddlerhood. Truly an ultimate guide for Holiday or Birthday shopping for your baby, toddler, and any new parents in your life.

Disclaimer: Please note that all opinions are my own and I was not paid to promote any of these products. The post contains affiliate links that allow me to receive a small commission to help run this blog. Thank you for your support and understanding!