We are one month post Chinese New Year, but do you still feel like you’re running around without purpose? Even with Chinese New Year decorations packed away, and you still feels like you are always rushing to catch up.
Daily routines and schedules go out the window.
Meals are often “catch as catch can”, with sugary, fatty snacks counterfeiting as nourishment.
Bedtimes get delayed due to visiting, family trips, school works.
Like post-vacation blues that leave you with an “overall decrease in well-being and work productivity following a satisfying vacation” the month after the holidays can leave us feeling let down. And our children feel it too. They had free time, parties, treats, and fun throughout February.
The only way out?
It’s not nagging. It’s not yelling.
It’s a routine.
That’s right. Routines bring in the structure your children are needing right now. Even if your child can tell time, he won’t always order his day by hours and minutes. Rather, to a child, life is a series of events. And when those events are predictable and routine, your children develop a healthy sense of structure. That structure helps them feel safe which means they’re happier, more cooperative, and less inclined to fight.
Now that the holidays have passed and all the big plans and parties that filled your schedule are no more, mealtime and bedtime can finally be your priority again. Use these tips to get your family back into routine after Chinese New Year.
START WITH BEDTIME
We all know our children don’t function well if they’re not getting enough sleep. With extracurricular activities (sport practice or tuition class) restarting after the holiday break, your bedtime routines may be getting pushed back a bit.
Take time to reconnect with children at bedtime using reliable rituals, like singing a lullaby or reading a bedtime story together.
FIGURE OUT THE BEST WAKE-UP TIME
With enough sleep under their belts, your children will be able to wake up with plenty of time to get everything done in the mornings. Add up all their morning tasks, estimate how much time they each take, and then add an extra five-minute cushion. Now, using that time, count backwards from the time they need to be walking out the door. That’s the time they should be waking up each day.
REGULAR AND STRUCTURE MEALTIME
Eating at the same time every day not only reduces hangry but also eliminates snacking between meals.
Mealtime is a good way to introduce good eating habits.
Make sure that your children are eating a healthy breakfast every day. Breakfast is important for every member of your family as it improves your concentration, strength, endurance, and performance.
EAT TOGETHER
Your meals don’t have to be fancy, or pretty. But the act of spending set time together can have a big impact on our children. Sit around the table and share some thoughts, such as a highlight of each person’s day – each person takes a turn describing a good thing that happened that day and a tough problem they had to deal with.
TOSS THE SWEETS
If you don’t want your children to come home from school and choose cookies over healthier snacks. Toss or give away the rest of those candies or cookies that are sitting around. Make plenty of healthy choices available to them.
PHYSICAL ACTIVITY
Make time for exercise during the day as it helps to tire your child out and improve their appetite at mealtime.
BOTTOM LINE
There’s no one magic food or drink that will counter nutritional damage done over the Chinese New Year. All in all, the most important thing is to get back to the basics of building a healthy eating pattern and routine – get a good night’s sleep, make exercise a part of your daily routine, choose healthier foods and clear all the sweets out of your house.
What area has been especially challenging for you to keep as a routine after holidays?
As a mother and a dietitian, I understand how difficult it can be to encourage your children to eat enough fruits and vegetables. One way to spark their interest is by teaching them where food comes from. In today’s world, many of use are disconnected from the process of growing food. By involving your kids in gardening, you can bridge that gap and help them appreciate the effort behind every meal.
Gardening gives children hand-on experience, showing them that food doesn’t just come from the supermarket – it grows from the soils. Research (here, here) has consistently shown that when children participate in growing fruits and vegetables, they are more likely to eat and enjoy them. They also become open to trying new types of produce, turning mealtime into an exciting adventure.
YOU CHILDREN CAN BE PART OF THE PLANTING AND GROWING PROCESS
Gardening is an activity that can captivate children of all ages. Younger kids, like preschoolers, are often fascinated by the hands-on fun of digging in the dirt, planting seeds, and watering with a garden hose. Older children, on the other hand, may be more intrigued by watching a tiny seed transform into an edible plant.
To make it engaging, ask your children which fruits or vegetables they’d like to grow. Assign age-appropriate tasks like watering, weeding, or harvesting to teach them responsibility. Being involved in every step of the process—from planting to picking—gets kids excited to taste the fruits and vegetables they’ve grown themselves.
ENCOURAGE TASTE TESTING
Gardening introduce your children to a variety of fruits and vegetables so take advantages of the opportunity to encourage taste testing! Let them sample fresh produce straight from the garden (after a quick rinse to remove dirt) or enjoy it together at the dinner table.
Show your children how versatile fresh produce can be. For instance, they might be amazed at how a tomato plucked straight from the vine tastes great on its own or in a homemade pasta sauce.
Children are often drawn to unique shapes and sizes, so cherry tomato plants (in the ground or pot) – just the right height for little hands – are wonderful choice for small gardeners.
INDOOR HERB GARDEN
If outdoor space is limited, herbs are a fantastic starting point for gardening. They’re easy to grow, require minimal space, and thrive in small pots on sunny windowsills. Strat with herbs like parsley, basil, rosemary, or green onion.
If you end up with more herbs than you need, don’t worry! Excess basil can be turn into pesto, frozen in ice cube trays, and stored for later use. You can also dry herbs for long-term storage and cooking.
START WITH WHAT YOU EAT
Keep it simple by growing a garden with a meal in mind. For example, plant ingredients for a fresh dinner salad: lettuce, carrots, tomatoes and cucumbers. These crops are kid-friendly and easy to grow.
For faster results, choose plants that grow quickly, like green beans or carrots; or one that produce abundantly, such as cherry tomatoes. Seeing their hard work turn into food on the table motivates children and keep them interested.
GARDENING IN SMALL SPACES
No yard? No space? No problem! You can still garden in small spaces using large pots, containers or planters. These can be placed on a balcony , car porch, or even by a sunny window. Foods like tomatoes, salad greens, peppers and cucumbers grow well in containers and don’t require much room.
MY GARDENING EXPERIENCE IN CANADA
Gardening has been rewarding experience for my family, helping us connect with nature and each other. It encourages curiosity, build self-confidence, and teaches resourcefulness. Plus, it’s great way to get outside, enjoy fresh air, and stay active as a family.
Last summer, my husband, 3 year old son, and I decided to try gardening for the first time. Using containers in our backyard, we planted a variety of fruits and vegetables. It was a learning experience filled with trial and error, but it turned out toe be one of the most fulfilling projects we’ve ever done together.
WHAT YOU NEED TO START YOUR INDOOR OR OUTDOOR GARDEN
Start a garden doesn’t require much. Here’s a simple checklist to get you started:
Pots or Planters:Perfect for small spaces like patios or balconies.
Soil:Look for organic soil, which is widely available at nurseries.
Seeds: Nurseries offer a variety of seeds to choose from.
Water: Essential for keeping your plants healthy.
Sunlight:Ensure your garden gets plenty of light, whether indoors or out.
Space:A backyard, balcony, or even a sunny windowsill will work.
Patience:Gardening is a process, but the rewards are worth it!
Summer 2017
After a few months, your hard work will pay off with fresh and delicious fruits and vegetables for the whole family to enjoy.
MAKE IT FUN AND MEMORABLE
Summer 2017
Gardening isn’t just about the results, it is about enjoying the process. Whether your carrots turn out perfectly or look a little quirky, the time spent together is what matters most. Plus, children love getting dirty, so embrace the mess and make it part of the fun!.
Summer 2018
Harvesting roots and tubers , like carrots and potatoes can feel like a treasure hunt. There’s nothing more exciting for a child than pulling a carrot out of the ground, rinsing it, and taking a bite right away.
Summer 2018
Even for younger children, the growing process is magical. Watching low-maintenance, easy-to-grow and brightly colored berries grow and ripen is a thrill. These small victories make gardening a rewarding experience for children of all ages.
ADAPTING TO SHORT GROWING SEASONS
In Canada, the long winters can make outdoor gardening challenging, with a growing season that feels all too short. That’s why this year, we’re focusing more on growing indoor herbs. Herbs are easy to care for, thrive indoors, and can be grown year-round—perfect for adding fresh flavors to meals even when it’s snowing outside.
WHAT ABOUT MALAYSIA? YOU CAN ENJOY A YEAR-ROUND HARVEST
One of the perks of living in Malaysia is the tropical climate, which allows for gardening all year round. Here are two fun and simple ways to get started:
Start an Herb Garden
Herb gardens are great for young children and can be grown any time of the year.
Growing herbs doesn’t take much work. All you need is some soil, plenty of sunlight, and regular watering. The process, from planting seeds to using the herbs in cooking, is similar to that of a garden. Children will love experimenting with the flavors they’ve grown themselves!
Herbs to try:Oregano, thyme, mint, rosemary, basil, lemongrass, curry leaf, green onion, ginger, and onoin.
Start a Vegetable Garden
Let children pick out some of the seeds they want to plant.
Use it as an opportunity to teach them about gardening essentials like:
Choosing the right fertilizer
Managing pests naturally
Exploring co-planting techniques to maximize growth
Gardening with groups of small children should be fun and engaging. Break up the hard work with creative activities like decorating plant markers, taking garden breaks to relax, or simply enjoying the space together.
Vegetables to try:lettuce, long bean, kale, bell peppers, chili, kangkung, choy sum, cucumbers, tomatoes, spinach, cabbage, and okra.
BOTTOM LINE
Gardening is a fun, hands-on way to teach children where their food comes from while fostering a sense of responsibility and accomplishment.
When children are involved in growing and preparing their own food, they’re more likely to taste and enjoy it, making it excellent activity for encouraging healthier eating habits..
Children who grow food and prepare it are more likely to try it.
Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.
Lactose is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.
However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.
Some people may have a temporary lactose intolerance due to viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.
SYMPTOMS
bloating
abdominal pain due to gas
tummy cramps
nausea
loose stool or diarrhea
If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.
Lactose intolerance is NOT an allergy to milk.
DIAGNOSIS
To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.
Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.
WHAT FOODS CONTAIN LACTOSE?
Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.
Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose.
IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED?
Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.
The second step is to find nutritious substitutions for those items you’re removing:
Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.
Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.
OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET:
Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
Eat small amounts of lactose-containing foods spaced throughout the day.
Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
Aged cheese tend to have lower lactose content.
Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.
Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here.
Physical activity has many benefits for children. Being active is important to help kids grow and develop. Did you know? Physical activity can also help children:
Lower the risk of childhood overweight and obesity
Promote fitness and bone health
Increase self esteem and social skills
Increase concentration, help improve academic performance in school
Improve sleep
Promote heart health and lower the risk for heart disease and Type II diabetes
Even though increasing physical activity can seem like a challenge, the benefits are worth it! Read on to learn more about physical activity and get tips on how to encourage your children to get active.
Habits formed early can last a lifetime.
HOW MUCH PHYSICAL ACTIVITY DO CHILDREN NEED?
Children and youth need a total of at least 60 minutes of moderate to vigorous physical activity per day. The 60 minutes doesn’t need to be done all at once to see health benefits. Any activity done for 10 minutes or more can count towards the total of 60 minutes per day.
Moderate aerobic activities make you sweat a little and breathe harder.
Vigorous aerobic activities make you sweat a lot and be out of breath.
Strengthening activities that build muscles and bones.
Three days a week should include activities that strengthen muscles and bones like sit ups, jumping and swinging on playground swings and bars. Vigorous activities such as running, swimming and biking should also be included at least 3 days per week.
HOW CAN I GET MY CHILDREN MORE ACTIVE?
Here are some budget-friendly ideas to get the kids up and moving:
Play outside!
Encourage your kids to play outside before homework time and dinner.
Any activity is better than no activity. But more is even better!
The longer the kids are active the better! Encourage them to play tag, hide and seek, jump in the leaves or build a castle in a sandbox. Arrange an outdoor treasure hunt, search for bugs and rocks. My toddler love going for a family bike ride. Head to different areas to discover new neighbourhoods and trails.
Bike Riding
Walk, run or skip!
Go for a walk after dinner or head to the neighbourhood park before starting bedtime routines. This is also a good time for older children and teens to be active before working on homework. A little running around can help them think clearer and be more efficient when doing their homework.
Evening walk
Join a program that includes regular physical activity
Check your community or child’s school for programs near you like dance, taekwondo, karate, basketball, volleyball, indoor soccer, swimming lessons, yoga, gymnastics, trampoline, or figure skating.
Swimming
Let’s Dance!
Dancing is popular for both boys and girls. Turn on your favourite music and dance! There are many different kinds of dancing; find one that is right for you. A few examples are hip hop, belly dancing, tap, jazz and salsa. My favourite is Zumba. Many cultures are famous for their styles of dances. Experience a dance from across the globe!
BOTTOM LINE
Physical activity can be easy and fun. Be a role model and get active with your children so that the whole family will benefit.
If you would like to take advantages of more tips, resources and advice on nutrition for children, check out my service.
We are busy! It’s challenging to find time to eat meals with friends and family. But, it’s important to share meals, because it opens dialogue, connects people and helps us eat a more balanced diet. It’s an enriching experience for people of all ages to share meals — from children to older adult.
WHY SHARE MEALS WITH OTHERS?
The biggest barriers to eating together are busy schedules like work and evening activities. It takes creativity to balance busy schedules, but it’s worth the effort because everyone benefits when you eat in the company of others!
Children who eat with their family have more nutritious diets, better academic performance, a lower risk for being overweight and less risk of eating disorders. Plus, children tend to have increased intake of vegetables and fruit, and a decreased intake of sugar-sweetened beverages.
Teens who share family meals get better grades, and are less likely to smoke, use drugs or alcohol, or to participate in serious fights.
Adults who eat with friends and family tend to eat more vegetables and fruits, drink less pop, eat fewer meals at fast food restaurants, and have lower body mass indexes.
Older adults who eat as part of a group have better diets, improved nutrient intake and lower rates of malnutrition.
People who come together in communities can eat together at community kitchens, where they learn to cook, share meals, try new foods, have fun and learn about nutrition.
START A CONVERSATION
For many people, sharing meals is a favourite time of day to interact with family and friends. It allows people to connect share traditions, learn, communicate and listen. If you are new to family meals, here are some Do’s and don’ts:
DO give everyone at the table a chance to speak.
DON’T use it as a time to scold or discipline picky eaters.
DO ask questions that require more than a “yes” or “no” answer. So, instead of “did you have a good day?” try asking “tell me something interesting that happened today.”
Grab your FREE Mealtimes Conversation Starters list HERE
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BOTTOM LINE
Sharing family meals doesn’t only mean dinner! If your evening schedule is hectic, share breakfast meals or have brunch together on the weekends. Most studies done on the benefits of family meals start with sharing at least four meals together per week. So, they all count!
Let’s enjoy the benefits of bringing families and friends together with food. How often do you have family dinner and how do you make it successful?
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
Starting from a young age, inspiring children to shop, cook and prepare food can set them up for a lifetime of healthy eating. A great way to teach children about food is to let them SHOP and COOK with you. Yet, a recent Ipsos survey found that 38 per cent of parents rarely or never let their child prepare a meal or snack – it’s a missed opportunity, but it can be easily fixed!
FIVE TIPS FOR COOKING WITH CHILDREN
It’s fun and rewarding to involve children in meal preparation – whether it’s at breakfast, lunch or dinner. Here are five tips for getting your children involved:
Pick a recipe together:Children need to be part of the plan from the beginning, and it helps if they prepare something that they love to eat. Shop for groceries together too!
Incorporate learning:Build on lessons they learn in school, such as math, social studies, media literacy, spelling, science and reading. Younger children can practice fine motor skills.
Keep it fun! Imaginative play helps children get deeply involved. Make a theme night or turn your kitchen into a restaurant or reality cooking show.
Be a role model: If you’re excited, they will be too. Try a new food, describe the flavour and be adventurous to inspire your eaters to do the same. Get other members of the family involved.
Be cool about the mess: Spills and accidental messes happen, and it’s important to remain calm about little mishaps. Keep kitchen towels handy for cleaning up spills.
Children are much more likely to eat what they make, so cooking at home is a great tip! If you have picky eaters. It’s fun for them to eat their art creation!
Cooking with children helps reduce mealtime battles and boost their willingness to try new foods. It’s great for their self-confidence too.
WHAT CAN MY CHILD DO?
Here’s a guideline of kitchen skills based on age:
2-3 year olds can wash vegetables and fruit or tear lettuce and salad greens
3-4 year oldscan mash potatoes and bananas or mix together batters
4-6 year olds can measure dry and liquid ingredients or set the table
6-8 year oldscan toss salad ingredients together or make a simple breakfast
8-12 year olds can make their own school lunch or help to plan meals
Teens can follow more complicated recipes or assemble and mix most ingredients. They can also be in charge of making one meal per week.
Did you teach your children how to shop and cook? Share your fun story.
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
When I think about Chinese New Year in the past, many of my memories involve food. Cooking with my Mom, buying homemade cookies, preparing deep-fried spring rolls and sipping sugary-sweetened beverages or fake alcoholic drinks.
No matter what your Chinese New Year traditions are, food is always a huge part of the celebration. That’s why I think it’s important to put all weight loss goals on hold, give yourself a break and enjoy holiday foods without feeling guilty. I also think it’s important, as parents, to let our children enjoy holiday foods too — without being a food police and monitored our children’s diet for 24/7.
The Chinese New Year, in fact, present a great opportunity for our children to learn about moderation and mindfulness, if we give them the chance.
TOP FIVE TIPS FOR HOW TO MANAGE INDULGENT HOLIDAY FOODS WITH YOUR CHILDREN
1. Have a healthy breakfast
If there is one meal that should be non-negotiable, it’s breakfast. Children are hungry in the morning, so it’s a great opportunity to take advantage of their rumbly tummies and serve your children a balanced meal. We know that eating breakfast offers a wide range of benefits, but when protein (such as yogurt, milk, nuts, meat, eggs etc.) is included, it can tame the cookie monster later on by helping to control appetite and blood sugar levels. Breakfast is often the only meal that we can rely on timing-wise during the holidays (and even this can be random), so try to maximize nutrition here.
2. Throw your timetable out the window
Without completely disregarding the time and allowing a food-free-for-all, try to be flexible when it comes to meal and snack timing during the holidays. Although you should ultimately maintain your role as the feeder (deciding what, when and where your child eats), it’s ok to relax a little during the holidays and go with the flow. Meals are often served earlier or later than usual, and snacking tends to be more frequent. When you do have some control over what is served (I focus on breakfast), try to include a nutritious variety of food, with milk or water to drink, and let the rest unfold as it will — holiday eating is random and fun and everyone (including children) should enjoy it.
3. Let your children decide
At family gatherings, there will be platters of delicious foods that everyone is going to want to try (including your children). If there is a buffet, let your children explore different foods by guiding them through and allowing them to choose what they would like to try (not what you want them to eat). Try not to steer them towards healthy foods, but instead give them control over what goes on their plate. Allowing them to explore different foods that aren’t offered at home on a regular basis will help to widen their palate and give them a sense of independence and confidence when it comes to food. Children will often choose some nutritious foods and some dessert foods–this is ok (and normal)! If you can, wait to visit the dessert table after your child has filled up on mealtime foods (or if you can’t avoid it the first round, visit it last). Sweet foods like chocolate, candy and cookies will almost always be gobbled up prior to nutritious mealtime foods, so children are more likely to fill up on them if given the chance.
Encourage balanced eating and mindfulness by modelling. Try to include veggies and fruits, lean protein-rich foods and some indulgent delicious foods too. Eat slowly and enjoy every bite. Leave foods that you don’t love (or that you’re too full to eat), behind, and have seconds of foods that you love and are hungry for. Modelling mindful, normal eating (regardless of what time of year), will benefit your child greatly, because they view how you eat as “normal”.
4. Don’t restrict treats and sweets
The holidays present a great opportunity to teach your children about moderation and handling easy-to-love indulgent foods in a mindful way. After all, there will come a time when they’re exposed to unlimited amounts of these foods, and you want to prepare them for that. The idea is to raise children who are relaxed around indulgent foods; who make mindful, matter-of-fact decisions about when and how much they indulge (long term). Evidence shows that children who are restricted in their indulgent food intake eat more of them when they get the chance and are more overweight than they might be otherwise!
But how do parents teach their children about moderation?
Ellyn Satter, who is a leader in the field of child nutrition and feeding (and the master-mind behind the “Division of Responsibility in Feeding“), suggests including some savoury, high-fat foods like chips or fries at a meal sometimes (along with nutritious foods), and if dessert is offered, including a small serving for everyone who wants it (allowing everyone to decide when to eat it–before, during or after a meal). The reason she suggests limiting desserts to one serving at a meal is because children will take the easy way out and fill up on dessert otherwise. To counteract this scarcity created at mealtime however, Satter suggests periodically letting kids have unlimited access to sweets at a sit-down snack time, where they aren’t competing with other mealtime foods. For example, putting out a plate of cookies and a glass of milk, and letting your children eat as much as they’d like. When children feel that treats are limited or forbidden, they’re more likely to go crazy on them. And snack time presents a good opportunity to let them have unlimited access (periodically), and naturally learn about moderation.
It’s true, children will often go crazy at first (which is normal), but the novelty will wear off and they will tend to eat less and less. Try doing this not only during the holidays, but throughout the rest of the year too. Satter suggests offering nutritious sweets when you can, such as oatmeal cookies or banana bread, which will make it easier for you to trust the process!
5. Focus on family time, not food
Instead of fighting with your children to sit down to the table to eat dinner, let them know that they don’t have to eat if they don’t want to (after all, they have likely filled up on yummy snacks all afternoon with their siblings, friends or cousins) but that they do need to sit down at the table with everyone to visit, laugh and catch up. When you take the pressure off of children to eat, they are often more open to trying foods and being less “picky” with their choices. You may be surprised at how much your children end up eating, and even if they don’t, it’s OK. You will enjoy yourself so much more if you resist telling them to have “three more bites” and focus instead on creating happy holiday memories.
Who isn’t always on the search for a great snack food? Something versatile that can be used for both meals and special occasions? One of my favorite solutions for this problem is hummus!
Hummus isn’t just a great snack food it also works well as a spread in addition to being perfect for lunch boxes, parties, or special occasions such as birthday parties, baby showers, holidays, and so much more.
Chickpeas are sometimes known as garbanzo beans. They are a good source of protein, carbohydrates, and fiber.
Nutritionally, hummus is a great source of protein and fiber and as my recipe incorporates extra virgin olive oil it is also a good source of heart healthy monounsaturated and polyunsaturated fats. And why would this be important? Because these nutrients promote satiety and stave off hunger. Powerful antioxidants are provided by the fresh garlic, lemon, and peppers as well as cumin. Hummus is a nutrient powerhouse and these nutritive values are boosted when fresh ingredients are used.
Enjoy your hummus with pita chips, veggies such as carrots, celery, or cucumbers, and hummus is much more nutritious as a spread on your sandwich or wrap than mayonnaise.
Enjoy !!
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Quick And Easy Chickpea Hummus
Hummus is a tasty and healthy option to have any day of the week as a nutritious snack, spread, or dressing for a side dish. You might want to try and serve it at your next party.
Food allergies are on the rise. In the past, some expert recommended that dairy products and other common food allergens like eggs, peanuts and fish not be introduced until after an infant’s first birthday. More recently, evidence has shown that there is no reason to delay introduction of these foods beyond 6 months of age. In fact, delaying the introduction of these foods may increase your baby’s risk of developing allergies (here).
Current recommendations for solid food introductions are to wait until around 6 months of age. Look for your child’s readiness cues and provide only breast milk or formula until that time. There are no hard and fast rules as to what order or exactly what age to introduce certain foods to a baby. Babies really can go to town and eat what the rest of the family are eating (making sure the foods are an appropriate texture to avoid choking).
A food allergy is when the body’s immune system mistakes a food as harmful and this cause a reaction. A food allergic reaction appear after a few minutes of giving a food and often will happen within two hours of having the food. Signs can also show up hours or days later. They can be mild (flushed face, abdominal pain, rash/hives, stuffy/runny nose) to severe (vomiting, diarrhea, blood in stools). The most extreme allergic reaction is anaphylaxis, where the throat starts to close and there is difficulty breathing.
Which Foods are Most Likely to Cause an Allergic Reaction?
So should you feed your baby these foods? or avoid it? As of now, here’s what you need to know…
Risk of Developing Food Allergies?
Your baby may be at high risk for developing food allergies if a parent, sister or brother has an allergic condition such as: food allergies, eczema, asthma or hay fever. Your baby is at lower risk if no parent, sister or brother has an allergic condition.
What to Eat When Pregnant and Breastfeeding
When you are pregnant or breastfeeding, good nutrition is extremely important, and you should continue to eat all of the nutritious foods that you usually eat. You do not need to avoid common food allergens while pregnant or breastfeeding. Go ahead and eat peanuts or drink a milkshake. Avoiding potential allergens will not decrease your baby’s chance of having an allergy to these foods. Breastfeeding itself maybe protective against food allergies.
If you choose to avoid certain foods while pregnant or breastfeeding, speak with a Registered Dietitian or your health care provider to make sure you are getting all the nutrients you and your baby need.
When Can You Feed Babies Highly Allergenic Foods
For low risk baby, there is no benefit to delaying common food allergens past 6 months.
For high risk baby, there is no reason to wait until the baby is older before introducing highly allergenic foods, and some studies suggest that it may even be helpful to introduce foods early. Talk to your allergist about whether it would be help to do a food allergy test before feeding these foods to your baby or speak with your dietitian about a personalized plan for food introduction.
The goal is to choose foods that provide the most nutrition.
Here are a few steps that you could follow:
Try other food first
The first foods that you give your baby should not be the most allergenic ones. Start with other single ingredient foods, such as rice or oat cereal, yellow and orange vegetables (sweet potato, squash and carrots), fruits (pears, banana, apples) and green vegetables (peas, broccoli, spinach), tender meat. Once things are going well with these other foods you can then start to introduce the common food allergens.
Go slowly
Introduce just one food at a time, and then wait 3-5 days before trying the next new food (whether it is a highly allergenic food or not).
Choose the right time
When you are ready to introduce a highly allergenic food, pick a time when you’ll be at home and you will be able to watch your baby closely for any signs of reaction. Along these lines, it may be better to do this earlier in the day and not right before a nap or bedtime. Do not try these foods right before you need to leave the house to go somewhere, such as to drop the baby off at day care or take your other children to school. Although many babies react the first time they eat a food, you should be cautious for the first two or three times that your baby tries an allergenic food. After that you can relax knowing the chances of a reaction are extremely small.
Start with a small quantity
Don’t give your baby a full serving of a highly allergenic food on the first feeding. Start with a just a little. If there does not appear to be a reaction, then you can gradually increase the quantity during the next few feedings.
Use nut butters, not nuts
Never feed nuts to a baby. Babies can choke on nuts. To introduce nuts into your baby’s diet, use nut butters or pastes.
You can do so in small amounts and can even try rubbing some of the food on their chick and then lip to see if it produces a rash, before giving/feeding that food.
Bottom Line
If your baby has severe allergic reaction, carry an epi pen. Make sure your baby is on a balanced diet, if it is quite restricted, please talk to your dietitian. Also, you will need to become an expert on reading food label and searching for all of the various names for the food you are avoiding.
If the allergies are mild, you can always try re-introducing the food after a few months.
If you have questions about food allergies. Contact Me about starting a nutritional counselling program.
Halloween is here! As parents, many of us face the yearly challenge of a pillowcase full of treats or candies that lands on our kitchen table or living room floor, whether it is this year or in years to come. The question is: how will you handle it? Will you let your children have a candy free-for-all so it disappears quickly, or will you allow just one or two treats per day to make it last until Christmas? Maybe you’ll make the treats disappear in other ways, like encouraging your children to trade them for non-candy alternatives or even donating the haul.
Last year, my son was still young enough not to fully grasp what was going on. Candy hadn’t yet become the main attraction for Halloween. Instead, he was just excited to put on his “Superman” costume and head out for trick-or-treating.
Halloween 2016
How you choose to manage Halloween candy as a parent is personal. There’s no single “right” way to do it. But why should we be concerned about our children consuming lots of candy? If sugary treats are eaten too frequently and in large amounts, they can contribute to poor dental health, displace nutrient-dense foods, and lead to unhealthy weight gain.
So, how can we teach our children about “treats” in general?
As a dietitian and mom, I take the approach that there are NO BAD FOODS, JUST BAD DIETS. What matters most is what we do between this Halloween and the next – what happens on October 31 is only one day. Fun foods like candy and chocolate are delicious (let’s be honest!), and if we restrict them too much, they can become even more tempting.
This year, my son has a better idea of what Halloween is all about. And while part of me feels the urge to put on my “dietitian hat” and play the “Treats Police”, I try not to. I don’t want to take the joy of Halloween away from him. Instead, I use this time to teach him how to manage his treat intake on his own, both now and in the future, so he doesn’t feel the need to sneak, hide, or overeat treats. My goal is to use this fun holiday to help him build a healthy relationship with food.
Halloween 2017
Here’s what I’ve done now that my son has reached the stage where candy takes priority over cute costumes.
THE LAST MINUTE BUYER
Grocery stores are clever, they position huge piles of Halloween candy right at the entrance when your cart is empty AND where you can’t help but see them as you wait in the checkout lane. Therefore, I wait until the day before (or maybe a week) before Halloween to buy candy. This way, I don’t have to deal with the “SEE-FOOD SYNDROME“. I also make sure to buy least favourite treats to hand out – lollipop, gummy candies, smarties, etc. If I were to buy chocolate, well, that would be a different story.
If your favourite candies/treats are in the house, you and your family are more likely to eat them ALL. Remember: Out of sight, out of mind; In your sight, in your mind.
FULE UP BEFORE TRICK-OR-TREATING
Start the day with a wholesome, filling breakfast; encourage a healthy lunch, and make sure to serve a balanced dinner to fill their tummies before heading out for trick-or-treating. This way, you can prevent your children from turning into “candy monster” by the time they come home.
POUR IT OUT AND SORT IT OUT
Use a small bucket or bag and limit the number of houses your children visit, so their candy collection starts out smaller. Once you’re back home with your child’s little sack of goodies, before you do anything, pour it out and sort it out together. Have them separate “the favourites” from “the least favourite”, and ask if they’d like to share any with will you. This is a great opportunity to teach them to be “picky” about their choices. Observe how much they consume without making any comments or rules, you may be surprised how many children can self-regulate and eat only a few pieces.
SWITCH WITCH
Children can choose a few of their favourite candies and then leave the rest out for the “Switch Witch” who takes it away and replaces it with a desired toy or non-food gift, such as movie tickets, books, crayons or cash for older kids. Also, some families have their children donate extra candy to a local food bank or dental office.
LET THEM ENJOY
On Halloween night, I let my son pick two or three candies to try. For older children, you might allow them to enjoy as much as they want.
Forbidding them from having any candy can sometimes increase their desire for it.
Trust me, your child may surprise you by having a few pieces, then choosing to save the rest, or by gorging until they feel a little sick. Enjoying fun foods like candy and chocolate occasionally (even daily in moderation) is normal, and it’s important that children don’t label these foods as “bad” foods. This approach reduces the likelihood of them sneaking or over-indulging on candy when you’re not around.
And remember, one night of indulging in treats won’t affect their long-term nutritional status or weight. Often, the children seem to grow bored with their candy after a few days if it’s not overly restricted or rationed.
BOTTOM LINE
How can you make sure Halloween isn’t a nightmare for you or your children? Think of it as a perfect opportunity to teach them about MODERATION, BALANCE, MINDFUL indulging.
Happy Halloween !!
Did you know I offer personalized nutrition counseling for children and families? If you’d like to learn more, check out my service here.
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Disclaimer: Information on this website is for general knowledge only and not meant to substitute care from a dietitian, physician or other health care provider. Please contact your health care professionals with your specific concerns.
