Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

When I was a nutrition student, I was taught at school that there is ONLY one way to introduce solids to baby – the traditional “puree, spoon-fed” way.

After being a first-time mom, I was first introduced to the concept of “Baby-Led Weaning” by a friend of mine when my son was around 6 months of age. I had never heard of this before and didn’t know what to think, the questions keep popping in my head “what about the importance of iron-rich foods when first starting solids?” and “what about choking?”. I was so curious and I decided to do some research to learn more about it.

WHAT IS BABY LED WEANING? 

The name itself is a bit misleading (I was fooled by it for a while) as we usually think of weaning as the process of stop breastfeeding. Baby-led weaning is DIFFERENT. It is the term used to describe a way of introducing solid foods where babies feed themselves starting about six months of age. Breastfeeding (or formula feeding) continues during this process. For their first solid foods, babies are given larger pieces of soft foods that they can grasp and eat instead of the more Traditional Method of feeding where parents spoon-feed mashed or minced foods to babies. The idea behind baby-led weaning is that the baby can share the same (or similar) foods that the rest of the family is eating and that they sit and participate in the family meal while everyone eats.

TWO APPROACHES TO INTRODUCING SOLIDS TO YOUR BABY 

Baby-led weaning and the Traditional Method of introducing solids have similarities. They both recommend you:

  • Start introducing solids at about 6 months of age (when baby shows they are ready)
  • Let your baby choose how much to eat
  • Introduce safe finger foods starting at 6 months
  • Encourage eating with the family
  • Move toward offering the same foods as the rest of the family
  • Never leave the baby unattended while eating

WHAT YOU NEED TO KNOW BEFORE CHOOSING AN APPROACH 

Age: Start at 6 months

For both approaches, it is recommended to start at 6 months when your baby can sit up and control her/his head movements. Most babies can grasp larger pieces of food and will try to put them in their mouth at this stage.

Follow Baby’s Hunger and Fullness Cues

With whatever method you choose, practice responsive feeding. This means watching for the cues and clues your baby gives you. Follow your baby’s lead and make sure that she/he decides whether or not she/he eats, what she/he eats (of what you offer), how much she/he eats and how fast or slow she/he eats.

Type of Foods: Offer Iron-Rich Foods as First Foods

Babies need a lot of iron (11 mg/day at 7-12 months of age) and that is why it is recommended that the first foods offered to babies be iron-rich. Please read: Best Started Foods for Baby-Led Weaning

With baby-led weaning it may be more difficult to ensure your baby is getting the iron she/he needs. Some parents will start with vegetables and fruit as first foods because they are easy finger foods. However, these foods don’t have enough iron to meet baby’s needs. Offering iron-rich food at least twice a day will help give your baby the iron she/he needs.

Safety: Avoid Foods that are Choking Hazards

The risk of choking is a concern with infants no matter what method of feeding you use. To minimize the risk, always ensure that your baby is sitting up and facing you when eating, learn about how to avoid/decrease the risk of choking and brush up on your infant first aid/CPR course to help keep your baby safe.

DIETITIAN’S THOUGHTS 

Self-feeding usually takes longer than spoon-feeding, so allow time for your baby to eat. Some babies will be better than others at getting food into their mouths and eating it. If you’re trying BLW and find that baby continues to have a hard time, try a mixed approach (TW+FF). Offering some food on a spoon in addition to finger foods may help them meet their energy, iron, and general nutrition needs. It may also help them avoid feeling frustrated if they want to eat but don’t quite have the movements down. I certainly don’t think that you should be made to feel guilty about the way you choose to introduce solids.

If your baby was born early, is not growing well, is developmentally delayed or has a condition that makes chewing or swallowing difficult, then BLW may not be appropriate for them.

Whether you choose to try BLW, traditional approach or a combination of the two, the main goals are:

1) to provide your baby with the nutrients and energy she/he needs

2) to expose her/him to new flavours and texture

3) to help her/him safely learn eating skills in a relaxed environment with no parental pressure or distractions

In the end, the best approach is the one that makes you both feel comfortable and confident. Feeling good about how things are going helps to make the eating experience pleasurable for the whole family.

Do you have any questions about feeding your baby? Worry about choking? Contact Me about starting a nutritional counselling program.

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Foods to Pack on Family Road Trip

School holiday is fast approaching, and family road trips/vacations are big part of the fun! It can be challenging enough to feed your family nutritious meals and snacks at home, let alone when you’re on the road, or in different countries. Here are my top tips and tricks to help you keep your family well-nourished while on vacation.

PLAN AHEAD

Before going on a trip, write out a menu for every meal and snack. Pack all foods or ingredients that are included in the menu. Gather proper cooking equipment such as pots, plates, utensils, napkins, wipes, hand sanitizer gel etc. Make sure to bring containers or Ziplock bags to store leftover and use for portable meals and snacks for the next day.

PREPARE AHEAD

Obviously, you need an insulated cooler and some ice packs. Prepare whatever you can in advance such as homemade trail mix, homemade baking, no-bake energy balls, etc. Keep meal planning simple, making sure to include these meals components:

  • Whole grain: oats, whole grain bread, whole grain wrap or pita, brown rice, quinoa, corn on the cob, yam/sweet potato, etc.
  • Protein rich foods: fresh or cooked meat, nitrate-free deli meat, eggs, peanut/nut butter, beans, lentils, hummus, greek yogurt, cottage cheese, milk, cheese, tofu/tempeh.
  • Veggie or fruit: Any fresh raw vegetables or fruit, unsweetened dried fruit, pre-made salad mixes, fresh pre-washed and chopped veggies (broccoli, cauliflowers, carrots, cherry tomatoes, cucumbers, snap peas, peppers). Apple, bananas, pears, oranges are great because they do not need to be refrigerated. You can also include unsweetened applesauce.
  • Water: Drinking enough water to keep your body hydrated is very important especially after a full day of outdoor activities. Be sure to bring along a reusable water bottle to refill throughout the day.
  • Enjoy small portion of not-so-healthy foods: I follow 80/20  rule while on a road trip or vacation, making sure to reserve one or two meals for my not-so-healthy foods likes pizzas, burgers, hotdogs, ice cream and then striking a balance by serving raw veggies with dip or fruits alongside it, and making more nutritious meal choices the rest of the time.

If you are at a resort or hotel where you are able to access to kitchen (stove or microwave). Here are some quick and easy family road trip/vacation meal ideas:

Breakfast

  • Overnight oats: rolled oats, greek yogurt, milk and fruit (use small mason jars for individual portion and it is portable)
  • Yogurt parfaits: yogurt and homemade granola (1 & 2) and fruits
  • Eggs: hard-boiled eggs, or mini egg muffins
  • High fibre breakfast cereal with milk
  • Pre-homemade whole grain pancakes, French toast or waffles: add your favourite fruit on top

Lunch/Dinner 

You can make a picnic style lunch quickly. A picnic lunch is just a mix of different finger foods that together would make a balanced meal.

  • Whole wheat crackers or pitas with tuna salad or egg salad, fresh pre washed and chopped veggies with dips (hummus or tzaziki)
  • Whole grain wrap with turkey, cheese and lettuce or spinach, with a piece of fruit on the side
  • Layer ingredients for a hardy salad in a container or mason jar. Put your dressing on the bottom by vegetables like slices cucumbers and carrots. Next add chickpeas, edamame or chopped hard-boiled eggs. Finish with salad greens and pumpkin seeds on top. Shake before serving and add pita wedge on the side.
  • Turkey tacos – pre-made ground turkey with taco seasoning, avocados, lettuces, tomatoes, peppers, salsa, cheese, and taco shells
  • Snack plate: hard-boiled eggs, cheese, almonds, crackers, fruits, fresh pre-washed and chopped veggies with hummus

My Favourite Road Trip Snacks 

  • Fresh pre-washed and chopped veggies with dips (hummus or tzaziki)
  • Greek yogurt with homemade granola and fruits
  • Low-sugar granola bars
  • Homemade trail mix with unsweetened dried fruits
  • Apple with peanut butter
  • Whole grain crackers and cheese
  • No-bake energy balls

BOTTOM LINE 

Try to limit the amount of less nutritious snacks such as potato chips, candy, chocolate, soda pop, etc. not only because they’re not very nutritious and high sugar/calories, but also because they don’t really fill you up, so you can eat a lot without really noticing. Instead eat these foods mindfully, choosing ones that you love and can’t live without and enjoy it. Most importantly, remember to enjoy the outdoors and all the great food while spending time with family and friends.

What’s in your packing list now? 

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Milk Matters for Children: When, What and How Much?

Milk is a hot topic in parent’s group. When, how much and what type/kind of milk to choose? Due to more and more organic stores in the market, the confusing messages and nutrition myths, more parents are turning to milk alternatives (plant-based beverages) to fulfil their little one’s milk needs.

Unfortunately, the plant-based beverages (fortified or non-fortified) don’t provide enough nutrition. (here)

Your children are growing right before your eyes! Children more than double their height and weight between the ages of 2 and 12. During this time, a base is built for a body that will last them a lifetime.

Milk provides the building blocks children need – 16 essential nutrients, plus energy for fuel to grow. (here

WHAT YOU NEED TO KNOW ABOUT YOUR MILK CHOICES 

Children under 12 months of age should have breast milk or formula for their main drinks.

Milk is key not only for energy as well as tissue growth, but also for building strong bones and teeth and regulating muscle control.

It is safe to introduce cow’s milk between the ages of 9-12 months of age, however, I recommend waiting until 12 months. There are a few reasons why you should think twice about introducing fresh milk too early.

  1. The proteins present in fresh milk are hard for babies to tolerate and digest. (WHO, 2009)
  2. Milk contains too much sodium, potassium and chloride which can tax your baby’s kidney. (WHO, 2009)
  3. Milk is lack of important vitamins and minerals such as iron, Vitamin E and Zinc.
  4. Higher risk for iron deficiency anemia and if your baby drinks too much cow’s milk, he or she is also at a risk for internal bleeding.

That being said, once your baby reaches about 12 months, his/her digestive tract is mature enough to handle milk and reap the many nutrition benefits from it. It’s a nutrition powerhouse full of protein, carbohydrates, Calcium, Vitamin D and Vitamin A.

When they turn one, I encourage moms to continue breastfeeding if they are already, even with the introduction of cow’s milk. If your baby is on formula, you can slowly transition to homogenized cow’s milk (assuming your baby does not have  a milk allergy) at one year. Don’t rush, because your baby’s digestive system needs time to adapt to the new proteins and other nutrients present in fluid milk. Start with 1-2 tbsp a day and slowly increase this amount until fully transitioned. Again, you can continue breastfeed as long as possible.

Recommendations:

1-2 years old: 2-3 cups (16-24 oz) of milk per day.

2-8 years old: 2 cups (16 oz) of milk per day.

(Lower-fat milk or fortified plant-based beverages can be offered).

9-18 years old: at least 2 cups (16 oz) of milk per day.

P/S: If your baby is still breastfeeding, he/she may not need as much.

PLANT-BASED BEVERAGES 

Plant-based beverages are made from plant foods such as soy, rice, almond, coconut, oat, potato and hemp. They look like milk and are often called “milks” but may not have the same nutrition as cow’s milk.

Plant-based beverages are often lower in protein and energy than cow’s milk. They may also be lower in important nutrient like Calcium and Vitamin D, especially if homemade. Also, these milks often do not contain enough calories, protein or fat for a growing toddler. Some plant-based beverages can also be high in certain minerals that can be harmful if a child drink too much.

Added sugar: Oligosaccharide and cane sugar
Added sugar: Oligosaccharide
1 servings of Pink Lady drink contains 70.5 mg of sodium and 3.8 g (approx. 1 tsp) of sugar.
High CHO content.

Read the Nutrition Facts table on each beverage package. Some beverages are fortified (have nutrients added) and some aren’t. The nutrients in plant-based beverages can vary.

CHOOSE A PLANT-BASED BEVERAGES FOR YOUR 2 YEARS OLD 

Plant-based beverages are not recommended for children under age 2 because they can be low in important nutrients like fat, protein and calories. If offering a plant-based beverage instead of cow’s milk to a child age 2 and older, choose a product that:

  • is labelled as fortified or enriched (example: fortified with Calcium or Vitamin D) Most milks in Malaysia don’t fortified with Calcium or Vitamin D. 
  • provides at least 6 g of protein per 1 cup (250mL)
  • provides at least 30% Daily Value of Calcium and Vitamin D per 1 cup (250 mL)
  • contain less than 10 g of sugar per 1 cup (250mL)

Since plant-based beverages are generally low in protein, children 2 years of age and older who are drinking a plant-based beverages as their main milk sources should be offered a variety of lean meats, poultry, fish, beans and lentils, eggs, tofu and nuts to ensure adequate intake of protein.

What types of milk are appropriate for a child under 2 years of age who is allergic to cow/goat’s milk or lactose intolerance

If your child is allergic to milk or lactose intolerant, you may want to consider keeping him/her on formula or a follow-up formula until the age of 2 to ensure proper nutrition. There are soy varieties or hydrolyzed protein/hypoallergenic varieties out there for babies with allergies or intolerances. You should offer the same quantity as you would cow’s milk. Check with your child’s doctor or a dietitian.

In Malaysia, there are 3 main companies providing infant formula – Nestle, Abbott, MeadJohnson.

Do you have a child who has milk allergy or lactose intolerance? You not sure what type/kind of milk to choose for your toddler? Contact Me about starting a nutritional counselling program.

Shredded Wheat Easter Chocolate Nests

Shredded Wheat Easter Chocolate Nests

Easter Nests are classic treat for Spring and the best thing about them is how easy they are to make, perfect recipe to involve your kids in the kitchen. I am using Shredded Wheat instead of Rice Krispies or Corn Flakes.

All you need to do is melt a little chocolate and mix with Shredded Wheat, and leave to set, super simple !!

It is such a great fun to make with kids and decorated with mini chocolate eggs. The kids are going to love making these tasty and healthy treats for Easter every year.

Enjoy !!

Recipe adapted from BBC Good Food.

 

Shredded Wheat Easter Chocolate Nests

Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Course Dessert
Servings 13

Ingredients
  

  • 1 cup Dark chocolate or Milk chocolate
  • 2 cups Shredded wheat, crushed
  • 1 small bag Mini chocolate eggs
  • 12-18 Cupcake cases

Instructions
 

  • Crumble the shredded wheat into a bowl to break in into small pieces.
  • Melt the dark chocolate in a small bowl placed over a pan of barely simmering water. Make sure the water does not touch the bottom of the bowl or the chocolate will go grainy.
  • When all the chocolates are melted, remove the bowl from the heat and pour over the shredded wheat, stir well to combine.
  • Spoon the mixture into 12 cupcake cases. Using the back of a teaspoon to push the middle of each nest down to make a little “hollow” or “nest”.
  • Place 3 mini chocolate eggs on top of each nest.
  • Chill the nests in the fridge for 2 hours until set.

 

Blueberry Orange Yogurt Muffins

Blueberry Orange Yogurt Bran Muffins

After making the Spinach and Turkey Meatballs, I got another box of All-Bran Flakes cereal sitting in my pantry. I decided to check out All-Bran website and see what other recipes they got.

This Blueberry Orange Yogurt Muffin recipe is adapted from All-Bran. I completely fall in love with the combination of orange and blueberries. It adds special taste to the ordinary bran muffins.

The smell that came from my kitchen while these blueberry orange yogurt muffins baked was heavenly. What about the taste? Well, you just have to make them and to find out for yourself the amazing flavour these muffins behold.

Enjoy !

Recipe adapted from All-Bran

How do you add nutrition to your muffins? Leave me a comment and share your favourite blueberry recipes.

Blueberry Orange Yogurt Bran Muffins

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Snack
Servings 12

Ingredients
  

  • 1 1/2 cups all-bran flakes cereal
  • 3/4 cup soy plain yogurt (you can use any fruit-flavoured yogurts)
  • 1 medium orange, juice and grated rind
  • 1 1/4 cups whole wheat flour
  • 1/3 cups brown sugar (you can use white granulated sugar too)
  • 1 tbsp baking powder
  • 1 tsp cinnamon, ground
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 2 eggs
  • 1/4 cup avocado oil
  • 1 cup frozen blueberries (not thawed)

Instructions
 

  • In medium bowl, combine cereal, yogurt, juice and rind. Let stans for 2 minutes or until cereal softens.
  • In large bowl, combine flour, sugar, baking powder, cinnamon, baking soda and salt. Set aside.
  • Add eggs and oil to cereal mixture; beat well. Add liquid mixture to dry ingredients, stirring only until just combined.
  • Fold in blueberries. Portion batter evenly into 12 non-stick muffin pan cups, lightly coated with cooking spray.
  • Bake in 400F oven for 20 minutes or until tops spring back when lightly touched.

Notes

The amount of yogurt called for in this recipe equals the size of many individual (175 g) yogurt cups. With so many fruit-flavoured yogurts to choose from, you can give these muffins a different twist each time you bake them.
Kid Friendly Spinach And Turkey Meatballs

Kid Friendly Spinach and Turkey Meatballs

This is a meatball recipe your family will love. It’s a great way to sneak in some extra veggies for yourself and your kids.

Also, I am adding the All Bran Buds cereal to this recipe, it helps increase the fibre content. Enjoy !

Recipe adapted from All Bran

Kid Friendly Spinach and Turkey Meatballs

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch
Servings 20

Ingredients
  

  • 3/4 cup all bran buds cereal
  • 1 tbsp milk (cow's milk or plant-based milk)
  • 1 lb or 500g ground turkey
  • 1 egg, lightly beaten
  • 1/2 cup cooked spinach, chopped
  • 1/2 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup parmesan cheese, grated
  • 1 tsp each salt & fresh cracked pepper
  • 1 tsp fresh thyme, chopped
  • 1 tbsp vegetable oil

Instructions
 

  • Preheat oven to 350’C
  • In a small bowl, stir cereal with milk and let soak for 5 minutes.
  • In a separate large bowl, combine cereal mixture, turkey, egg, spinach, onion, garlic, cheese salt, pepper, and thyme. Mix just until combined, avoid over mixing to ensure meatballs will not be tough.
  • Form mixture into 1 1/2 inch balls and place on a parchment lined baking sheet. Brush meatballs with oil and bake for 20-25 minutes or until cooked through.

Notes

Serve these meatballs on their own or in your favourite sauce.
Picky Eating: How to End Mealtime Struggle

Picky Eating: How to End Mealtime Struggle

Do you get frustrated after you make a large family meal and your children only take two bites? Or maybe you wish that there were some go-to meals that everyone could agree upon. The good news is that taking control of the dinner hour is within your reach.

So many of my clients face this problem – and maybe you do too.

My daughter complains about what’s served, so I make her a peanut butter sandwich because I know she’ll eat it.

My son refuses to eat, so I give in and stop asking him to come to the table for meals.

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

Whether you are dealing with picky eaters, rushed mealtime or other dinner table dilemmas. I have strategies!!

You work full-time and prepares dinner for your family every night. You often struggles to get a meal on the table that everyone will enjoy. One child is quite picky, one doesn’t want to try new things, and no one agrees on the foods they like.

PROBLEM

Your struggle is making family meals that everyone will enjoy.

THE FACT

After reading 20 Strategies to Raise a Mindful Little EaterYou realize that parents and children have different jobs at mealtime (Divisions of Responsibility in Feeding) – and you had never thought about it that way before. Your job is to decide which nourishing foods are served, when dinner time is, and where they will eat. It’s then up to your children to decide what and how much to eat from what you offer.

You are relieved to have a framework for a plan, with separate roles for yourself and your kids. You quickly realize that some small changes can make mealtime more enjoyable for everyone. Now that you knows that it’s your children’s job to determine how much to eat, you can stop telling them to “eat everything on their plate.” Plus, you now know not to let the kids decide where they want to eat, which is often in front of the TV/IPad instead of at the dinner table.

As you continue to read information about picky eating, you learn that children take their nutrition cues from their parents, so you can set a good example by preparing and eating nourishing choices. You admit to yourself that you rarely eat vegetables, and realize your kids won’t either! You also finds out that:

  • Children’s appetites can be erratic and that’s OKAY! The amount you children eat will vary each day depending on their appetite, fatigue, activity level and if they are having a growth spurt. It doesn’t always mean they are picky – it is normal.
  • Getting your children involved with grocery shopping, prepping and cooking food can help them become more interested in trying new things.
  • It can take 8-15 tastes or more before a child will like a new food.
  • Children may seem picky or may eat a small amount because they are simply not hungry at meal times.
  • It’s best to offer three meals and two or three snacks at regular times each day and to make sure your children aren’t grazing throughout the day. This will help the children come to the table hungry since even a little milk, juice or few crackers can spoil a child’s appetite.

SEEK SUPPORT

You feel better knowing that you are not the only mom with picky eaters. You learn that up to 35 percent of toddlers and preschools are described by their parents as picky eaters too.  If you are 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 you are worried that your child is not getting enough of the nutrients they need, I can help! Check out my Peaceful Mealtimes online course.

Getting your children more involved in shopping, prepping and cooking meals will make them more interested in family meals! Start by cooking these five kid-friendly recipes:

  1. Chocolate Chia Power Balls
  2. Oatmeal Pecan Pancakes
  3. Smarter Smoothie 
  4. Coconut Blueberry Chia Pudding
  5. Peanut Butter Apple Oat Cookies

Don’t forget to read this blogpost: 20 Strategies to Raise a Mindful Little Eater.

Do you have a picky eater at home? You need more meal ideas? You need some strategies to deal with your little picky eater at home. Contact Me about starting a nutritional counselling program.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

Peanut Butter Apple Oat Cookies

Peanut Butter Apple Oat Cookies

I love apple, we usually grab an apple and bite right in, I will also cut up my apple and dip it into natural peanut butter. This is my perfect snack and it has always been my favourite.

Until I found this recipe. Now I can have my apple, peanut butter and cookie. All of my favourite combined into one tasty treat.

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These cookie recipe is soft and chewy. They have oatmeal, peanut butter and apple, that is pretty much the perfect breakfast, snack or dessert.

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If apples and peanut butter are one of your favourite snacks, I can guarantee you will love this recipe. It will remind you of your favourite snack and your kids will addict to it.

Enjoy !

 

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Peanut Butter Apple Oat Cookies

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Cuisine Gluten Free, Vegan
Servings 30

Ingredients
  

  • 1/2 cup Unsweetened Applesauce
  • 1 tsp Vanilla Extract
  • 1/2 cup Vanilla Extract
  • 1 Flax Egg (1 tbsp ground flax seed + 3 tbsp water) or 1 Egg
  • 3/4 cup Whole Wheat Flour (you can use Oat Flour for gluten free recipe)
  • 1 cup Large Flake Regular Oats
  • 1/4 cup Brown Sugar
  • 1/4 cup White Sugar
  • 1/2 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/2 cup Diced Apple, Skin Remove

Instructions
 

  • Preheat the oven to 350 degrees F. Coat two baking sheets with cooking spray.
  • In a large bowl, mix applesauce, vanilla extract, peanut butter, egg together until combined.
  • In a medium bowl, whisk together flour, oat, brown sugar, white sugar, baking soda, baking powder. Set aside.
  • Add the dry ingredients to wet ingredients. Mix until just combined. Stir in the diced apples.
  • Roll cookie dough into tablespoon size balls and place on prepared cookie sheet.
  • Bake for 15 minutes or until light golden brown around the edges. Let cookies cool on the baking sheet for two minutes. Transfer to a cooling rack and cool completely.
Whole Wheat Seedy Crackers

Whole Wheat Seedy Crackers

I’m often asked what is the best crackers in grocery store. This is a very tricky question as it is really difficult to provide one without tons of added salt or refined sugar.

So, I decided to make it myself. This recipe is super simple and easy to put it together. I use 100% whole wheat flour and seeds (pumpkin seeds, sunflower seeds, and ground flax seeds).

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Cut the rolled out dough with knife or pizza cutter. Don’t worry about the size, you can cut into different shapes – square, triangle, love, etc (Have fun!!). Also, make sure they all have the same thickness in order to bake them evenly.

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Here you go….freshly baked crackers!! You can serve these crackers with any snacks you like – cheese cube, hummus, guacamole. Yummy!!

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Enjoy!!

Recipe adapted from Elephantastic Vegan

Whole Wheat Seedy Crackers

Whole Wheat Seedy Crackers

Perfect for appetizer or snack, you can pair with guacamole, hummus, or cheese cubes.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Snack
Servings 1.5 cups

Ingredients
  

  • 1 2/3 cup whole whear flour
  • 4 tbsp mixture of sunflower, pumpkin and flax seeds (you can see ground or whole)
  • 1.5 tsp baking powder
  • 3/4 tsp salt
  • 1 tbsp olive oil
  • 1/2 cup water

Instructions
 

  • Preheat the oven to 400F
  • In a medium bowl, mix whole wheat flour, baking powder, salt together. Then add olive oil, seeds and water.
  • On a floured baking sheet roll out the dough until thin and evenly.
  • Cut it with a pizza cutter or knife lengthwise and widthwise
  • Bake them in the oven for about 20 minutes (until they get crispy).
  • Serve with some homemade guacamole or hummus or cheese cubes.
20-strategies-to-raise-a-mindful-little-eater-photo

20 Strategies to Raise a Mindful Little Eater

After being a new-mom, I continue to research articles, support groups, books on breastfeeding, solid foods, baby led weaning, picky eaters, etc. After reading some paediatric dietitians’ blogs, I found my guru – Ellyn Satter. I don’t have to spend hours searching the web for the perfect healthy recipes that my son will actually eat. (Although I still cook yummy foods for him every single meal).

As a dietitian and a first-time mom, I am attempting to raise a confident, independent, healthy and mindful eater. I’ve discovered the challenges of picky eating (in my personal life and my practice), this sounds like every children can be a picky eater, at some point. However, the more articles or resources I’ve read, the more knowledgable and confident that I am now. Aiden is neither a good eater nor picky eater. He has good and bad days. Following the Division of Responsibility for Feeding, I have successfully made it through the first 2 years (fingers crossed !!).

WHAT IS DIVISION OF RESPONSIBILITY FOR FEEDING 

The “Feeding Relationship” is a concept developed by Ellyn Satter, a dietitian and social worker. There are separate roles in feeding for the parent and for the child, and if these roles are respected, then the child will be less likely to be picky and will grow up having a healthy relationship with food. Also, it can help to decrease the power struggles and stress around your family table by respecting this relationship.

Successful feeding is when your child willingly participate in family meals, enjoys herself and feel safe and confident enough to taste and eat foods of her choosing (that you’ve provided) in amounts that feel right to her. 

PARENT’S FEEDING RESPONSIBILITIES 

Three things that you can control as a parent:

What is served – Offer foods from each food group at every meal if you can – Vegetables or Fruit, a Grain Product, and a Meat & Meat Alternatives, and/or Milk & Milk Alternatives.

Example: 1/2 banana, a slice of whole grain bread with peanut butter, and 1/2 glass of milk.

When it is served – By 1 year, the child should be offered three regular meals and 2 or 3 snacks per day. Do not feed constantly throughout the day or the child will not build up an appetite for the next meal. Parent often try to get their child to eat more or increase in weight. However, it backfires, as research has shown grazers can eat up to 50% less than those with more regular meal and snack times.

Where it is served – The child should be eating at the table with the family, with no distraction like TV, IPad, IPhone, etc.

CHILD’S FEEDING RESPONSIBILITIES 

The child’s role is to choose whether or not to eat, what to eat from what’s provided, and how much to eat.

Whether If – You child may choose to eat nothing at all (Yay, sound very familiar). If they refuse a new food or a meal, that is ok. Offer a new food with a familiar food so they do have something to eat. Try new food again in a few days. It might take up to 15-20 tries before the baby or child will actually eat the food. Of course, you can be creative to present it in different ways – cooked, steamed, mashed, baked, fresh/raw, etc.

How Much – Allow the baby or child to take the lead role in eating, let them play with the food (it doesn’t matter you are using BLW or TW). If they are finished do not force them to eat more. Many parents are concerned their child is not eating enough, however, child are good at regulating their appetites and will not starve themselves. They may eat a lot one day and almost nothing the next and that is ok. This way you do not set up power struggles with eating.

It is absolutely not your job to make your child eat.

SIMPLE & EFFECTIVE STRATEGIES THAT YOU CAN TRY AT HOME

Here are some simple, yet so effective strategies that you can try at home.

Offer balanced, nutritious, appealing meals and snacks

These will cover your child’s nutrient requirements and allow him to see many different foods, which is part of readying him to try new foods. If you do your job at FEEDING, your child will do their job at EATING.

Don’t cater to your child’s preferences

Don’t narrow the menu to what your child will eat because you will get stuck doing this, perhaps for many years! Offer at least one “safe” food per meal. A safe food is a food like rice, vegetables, or fruit, which you know your child will likely be fine with eating if they are hungry.

Keep the food variety coming, even if your child rejects it

Studies show it takes children 6 to 15 food exposure before they will try to like a food. Don’t get disappointed. Eventually he may touch it, next time he may lick it, next time he may chew a bit and spit it out…. learning to eat can be a slow process.

Don’t be a sneaky chef

Hiding food in other foods can build mistrust in children. Be honest about what is in the food your child eats.

Keep a smile on your face and a positive attitude

Even when you are frustrated, overwhelmed or angry, your young child should not see you lose your temper, as this may change the situation and tempt your toddler to keep getting negative reactions out of you. It may take at least a few weeks to few months to practice the Feeding Relationship.

Don’t show your emotions

No anger, frustration, or annoyance! Your goal is to be steady and not react to any antics.

Be role model 

Parents are the greatest role models, so you should eat a variety. Children offered variety will eat a variety

Don’t give negative comment

It can be very harmful. We all have personal tastes (yes, I understand we have some foods that we dislike too). Personal tastes can be influenced (positively or negatively) by parent’s food preferences. So, stop making negative comment about meals at the table. I am sure kids will say “it’s gross or yucky” after hearing someone comment about the foods. Soon, they will refuse to eat it, despite whether they’d been eating it before the negative comment.

Stay on a meal and snack schedule

Staying on a schedule means your child will have plenty of opportunities to eat during the day, which takes the pressure off when he skips a meal. When your child choose to eat very little or not to eat at all at a scheduled opportunity to eat, allow him to be done and remind him when the next opportunity to eat is scheduled.

Don’t push your child to eat more

Pushing extra bites or sips often backfires, especially when children are picky. Nag him to try something new? The effect is the same as pushing for more eating. I personally discourage the “1, 2, or 3 bite” rule. It may work for some children, but for the majority (who are super taster and stubborn). If your child knows they are going to be forced to try a bite of a new food, they already dislike it before they try it. Making them try a bite will not likely get a “I like it” reaction, whether they truly do like it or not, as now it has become a battle field. We also want children to make healthy food choices when they are older and make these decisions on their own. If they were forced to eat certain foods when younger, they are more likely to develop a dislike for that food throughout life.

Try new foods

Eventually, your child will probably be excited about new and different foods, especially if he is conditioned to see a variety of unfamiliar foods early on. Offer food in another form. For example: boiled egg, scrambled egg, fried egg, etc. Be patient and give your child time to explore, touch and taste his food.

Don’t reward your child with dessert or other food

While this can be an effective tactic in getting your child to eat couple more bites or something you want him to, over time, research has shown it doesn’t help children like food. From my personal experience, the more random, the better. I try to stay neutral when it comes to treat foods.

Require your child stay at the table during meals

He doesn’t have to eat. While your child doesn’t have to eat, he does need to learn to politely stay at the table while others are finishing their meal. Children eat better when they stop and sit down to eat. By setting some appropriate mealtime rules with your kids, you can gain control over mealtimes (what’s where’s and when’s feeding) and allow your kids to take care of the rest (whether and how much they eat).

Don’t punish, discipline, shame him for not eating

Children can develop a negative association with eating and food when they are punished for not eating certain foods, or enough. This will not only create negative associations with food, but will also hurt his self-esteem, perhaps encourage long-term picky eating, binge eating or other forms of disordered eating.

Allow self-feeding, even if it is messy

 This is the control your child wants. Trust him. The goal is to raise a healthy confident eater. We want our kids to feel capable at the table – grow to be independent eaters, able to choose from the foods provided and how much of each to eat. Also, we want them to develop the fine-motor skill necessary to eat independently.

No force-feeding

This takes all control away from your child, and most children do not respond well to force-feeding or parents taking control of feeding, especially as they get older. If we spoon/force-feeding them, they will not feel capable, nor develop the skills to feed themselves at the appropriate pace.

Invite your child in the selection and preparation of the food

Some kids feel like they have no enough say. Kid might feel bored or no control over what they’re fed, or perhaps they don’t like the way that their foods are placed on their plate or lunch box. I know it is important to set mealtime boundaries and meet your responsibility of – what, where and when, but it is ok to let your kids be part of the “what’s”. I realize that involving kids in meal planning (structure choices), preparing(washing), and cooking (mix ingredients) can make the process longer and maybe a bit more frustrating (kitchen is messy!!). But the benefits are huge and it’s worth it.

Don’t offer large portions 

Serve smaller amounts of food. Large amounts can be overwhelming.

Reassure your child

If your child decides not to eat, let him know when the next meal or snack is scheduled.

Don’t label your child “Picky”

Children live up to expectations. If you label your child picky, he will be more likely to live up to it. There are no “good” or “bad” eaters. A good eater eats when they’re hungry, and does not finish his plate for praise, we would like them to continue practicing this mindful eating as long as possible.

REMEMBER

It is absolutely not your job to make your child eat.

For more information:

visit Ellyn Satter Institute or read one of Ellyn’s books:

  • Secrets to Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook
  • Child of Mine: Feeding with Love and Good Sense
  • Your Child’s Weight: Helping Without Harming

Please comment below and let me know if you have any questions about picky eating and which strategies work best for you and your family?