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.

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.

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Does My Child Need to Take Multivitamins?

by with No Comment Child & Family NutritionSupplementationToddler Nutrition

If you have a toddler who has a meltdown at the thought of eating more than two bites of something green, you know that getting children to eat a well-balanced diet isn’t easy. Whether to start giving your child vitamins is a question many parents have, as well as at what age they should start? Which brand to choose? What should be in multivitamins? However, for most healthy children, vitamins are unnecessary.

According to the American Academy of Pediatrics, children receiving a normal, well-rounded diet do not need vitamin supplements at all. Still, it can be difficult to know how many vitamins your child is getting each week. A toddler’s plate after dinner is finished may look like a crime scene. Did they actually consume any of that broccoli, or did it just get pushed around?

REASONS TO GIVE YOUR CHILD A MULTIVITAMIN 

When parents aren’t sure their children are getting the proper nutrients to achieve good health, their first route will immediately jump to a multivitamin. In my Peaceful Mealtimes online course, I teach parents how to analyze their child’s diet, they often find their “picky eater” is actually getting more variety than they initially thought. But under certain circumstances, some children don’t eat a normal, well-balanced diet, and may need to supplement with vitamins or minerals, such as those who:

  • are extreme picky eater and struggle to eat a variety diet
  • have food allergy
  • follow a vegetarian or vegan diet
  • have abnormal growth pattern
  • have a medical or digestive condition that affects the absorption of or increases the need for nutrients, such as celiac disease, cystic fibrosis, inflammatory bowel disease (IBD) or cancer

If your picky eater has a poor appetite or has been omitting whole food groups for a long period of time, you will likely need to temporarily support them with a multivitamin as picky eater may experience with low intake of zinc and iron.

Children who follow vegetarian or vegan diets may need to take specific supplement (ex:  vitamin B12 – found in animal foods). Another example, if a child who doesn’t consume seafood, I may recommend supplementation with Omega-3 fatty acids (DHA & EPA). For a child who is allergic dairy or does not consume dairy products, I’d recommend vitamin D and calcium.

If your child is experiencing declining or stagnant growth on their growth curve, it could mean that they’re not absorbing nutrients (medical or digestive problems) or their appetite is low due to a mineral deficiency (ex: iron deficiency anemia).

Children who have inflammatory bowel disease or celiac disease might have difficulty absorbing several minerals and vitamins like vitamin D, calcium, iron and zinc. It is because the diseases cause damage to the areas of the gut which absorb micro-nutrients. Additionally, kids with cystic fibrosis have trouble absorbing fat and may not absorb fat-soluble vitamins – A, D, E, and K. Children who take certain medications that interfere with intake may need a supplement.

Giving a multivitamin with various vitamins and minerals that aren’t actually targeted at what your child needs based on what is lacking in their intake is like shooting in the dark. You’re unlikely to actually see good results! Instead, work with dietitian to analyze your child’s diet, and help you find targeted supplements that might help.

THE RISK OF TAKING TOO MUCH SUPPLEMENT 

MegaDose 

A lot of marketing companies are constantly trying to convince us that children are just generally “picky” and need a multivitamin to fill the nutrition gap. And often these marketing campaigns are targeted at children themselves and their apparent need for a wide range of low dose multivitamins. This type of marketing can be very misleading, especially if you have a fairly healthy child that is eating a generally varied diet as is. As a result, parents may be spending money on something that is just not needed, or risking giving their children too many vitamins, resulting in overdose on certain vitamins, especially Vitamins A, D, E and K. Be very careful when you see a multivitamin that contains 100% of a vitamin/mineral dose per day or more (even when ingredients, etc. look great! See example here).

Not a magic pill 

Some parents also treat multivitamins as an insurance policy, a way to ease a parent’s worry. But, it can also mask the underlying problem of an extremely unhealthy eating habit, no supplement can replace feeding kids a well-balanced diet.

Avoid artificial colours and sugar 

So many popular multivitamins out there are just full of sugar, dyes and fillers. You want your children’s multivitamin to taste good enough that they’ll take it, but you’ll also want to avoid products that are high in sugar and/or include artificial sweeteners like high fructose corn syrup or Aspartame. Also, the sugars in gummy vitamins can contribute to dental cavities.

Never refer to vitamins as ‘candy’

Finally, the fact that many look and taste exactly like candy. Always read the label on the back for how many vitamins your child should be taking (usually one a day) and keep them out of sight of your children, as kids often think of them as candy and try to eat more than one per day.

WHAT AGE SHOULD MY CHILD START TAKING VITAMINS? 

I know we all want to do the best for our children but if your child eats a healthy, well-balanced diet, they don’t need vitamin supplements. However, infants do have different nutrient needs than older children and may require supplements. For example, some breastfed babies need a vitamin D supplement.

It’s important to ask your pediatrician if your child may require any supplementation, and always check with your child’s doctor first before administering any vitamins or supplements.

WHAT SHOULD I LOOK FOR? 

The National Pharmaceutical Regulatory Agency (NPRA) under the Ministry of Health Malaysia (MOH) is the only agency to regulate the registration, licensing, surveillance and quality control as well as Good Manufacturing Practice of supplements in Malaysia.

Every health supplement registered with MOH has two key features. The first key feature is the registration number (known as the MAL registration number) that starts with the letters MAL followed by eight digits ending with the letter N (ex: MAL 12345678 N). The letter “N” at the end of the MAL registration number indicates the type of product, which in this case stands for “supplements”.

The second key feature of registered health supplements is the presence of a “MOH Hologram” sticker on the packaging. This hologram sticker is considered a safety feature for all MOH registered health products as it is highly sophisticated and cannot be replicated.

When selecting a child’s multivitamin, you’ll be looking two options: with and without iron. The choice is yours based on your child’s diet and the perspective of their pediatrician. Most vitamins are water-soluble, which means that your child will simply eliminate whatever they don’t need in their urine. But vitamins A, D, E, and K are stored in the body’s fat. This means that there is a risk of toxicity (levels higher than the recommended). So, when buying a multivitamin, be sure to look at the label. You want to avoid multivitamins that contain more than 100% of the daily value of vitamin (especially of the fat-soluble ones).

Try your best to avoid any artificial colours and dyes that come in a multivitamin or supplement. Be aware that again, there are a lot of multivitamins that are very much like candy and full of sugar.

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

  1. Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
  2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
  3. The third party certifications we can trust are: ConsumerLab, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
  4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
  5. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Multivitamins come in a variety of forms:

  • Chewables
  • Gummies
  • Liquid
  • Powdered

The one you choose will be up to you depending on what your child accepts more easily and what the vitamin content of each one is.

For example, most kids enjoy chewable gummies, however they usually contain a bit more sugar than other versions. That being said, this may be the only way you can consistently get your child to take the vitamins, and so in that case, it may be worth it to purchase these. However, gummies don’t usually have high levels of iron in them. You also want to be conscious of the fact that gummies are a choking hazard for kids under 4, so if offering them, chop it up into smaller pieces to make it safer for younger children.

Chewable tablet vitamins tend to have higher iron doses,  so pay attention to this if this is a main nutrient of concern for your child. The liquid and powdered supplements can come in many flavours and parents often find that mixing them into a smoothie or yogurt is the best way to get it in. The trick here is, making sure your child takes the smoothie or yogurt + vitamin mixture daily!

Of course, taking into consideration cost of a product, accessibility, as well as all the other factors described above is going to be important and individual to every family. Weight out your pros and cons and remember to consult a doctor or dietitian for specific advice.

BOTTOM LINE

Research tells us that for healthy toddlers, a nutritious diet is the best way to be getting all the vitamins and minerals they need. Whole foods offer more/better absorbed nutrients than multivitamins can offer. So generally speaking, if your child is healthy (growing along their growth curve, no medical/nutritional diagnosis), eats a decent variety of foods, is active and sees a doctor regularly, they should not need a multivitamin.

Finally, if you have a picky eater, or are unsure of how to feed your toddler or what to feed your toddler to raise a healthy, happy eater, you can check out my Peaceful Mealtimes course for help. You will learn how to slowly begin introducing more fresh, whole foods to your toddler so that eventually, they may not need to rely on a multivitamin anymore.

For more tips and tricks when it comes to feeding your family, head over to Peaceful Mealtimes online course to learn more. 

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What You Should Know About Sensory Food Play

by with One Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

Sensory food play is an extremely hands-on activity, which lets children engage with their senses through the exploration of different foods and textures through play. When sensory play is focused on food, it becomes even more stimulating   a b   se food is the ultimate sensory experience.

I know FOOD PLAY is usually not considered a good thing by parents as it is messy, but it is important for them to explore the foods through play.

Sensory food play is not just about playing foods      

WHY?

In a study published in Public Health Nutrition, researchers from Finland describe “sensory-based food education” programs that are common in preschools there. The programs include activities like preparing salads, growing vegetables in a garden or on a windowsill, taking field trips to pick berries, and participating in “sensory sessions” where children touch, listen, taste, and smell different kinds of foods—then share observations with each other.

They found that preschoolers who participated in this food education chose more fruits and vegetables from a buffet compared to those who didn’t receive it. Researchers say this sensory-based education helps children explore food with all five senses and instills a joy of eating. They also note that the findings held true even if there was a high level of pickiness in the group—which shows that “positive peer modeling” can also encourage children to try new foods.

  • Explore: When we let children explore and play with food, it gives them an opportunity to get to know their food and become comfortable with how it will eventually feel in their mouths.
  • Stress-free: Some children are anxious about unfamiliar foods, and Sensory Food Play provides them with some much-needed relaxation when faced with the overwhelming sensory experience of a new food. Smashing, squishing, poking, rolling, pouring, and dumping the food can provide stress relief as well as teach them how that food might feel in their mouth (and they just might try it!).
  • Build Trust: The use of Sensory Food Play can assist the child with touching, smelling and playing with the texture in an environment with little expectation. As the child develops trust and understanding of this texture it helps build positive pathways in the brain to say it is safe to engage with this food.

SENSORY FOOD PLAY RULES:

You can set a time and place for playing with food. You can also set the rules and boundaries for this exploration process. If you are worried about the mess or expense,  make a rule about that.

  • Mess: You can help your children manage their mess with consistent directions and rules. Before you get started, make sure that you have decided where your children are going to be playing. If it is going to be on the floor, put down a splash mat, old shower curtain or blanket. You could also play in the car porch to avoid lots of mess (handy for a rinse over afterwards!). I love to put the infant (6 months+, support with cushion) in highchair and put the messy/food play activity on highchair table. Just remember, the goal is for your children to develop positive feelings and connections with their food, so let them have a little fun with it.
  • Clean up: Have a clean up bin ready, such as baby wipes, apron, sponge, paper towels, cleaning spray.
  • Expense: Most of my sensory food play items I buy in bulk (e.g., rice, pasta, beans, cereal, oatmeal, yogurt, food coloring, toothpicks, etc.), which saves money in the long run. I often buy canned food items (peas, pears, fruit cups, etc.) or use leftovers. Also, I use items I receive for free at fast food restaurants (ketchup packets, straws, and other dipping containers).

Sensory food play is so important and beneficial for babies and younger children.  Not only is it lots of fun, but there is a lot of learning going on when they are playing that you might not realise. I am going to should you some benefits when a child engages in sensory food play.

SENSORY FOOD PLAY SKILLS:

  • Sensory system (learning and developing new tastes, textures and smells)
  • Gross motor skills (body balancing)
  • Fine motor skills (scooping, pincer grasp, writing, dipping)
  • Mealtime skills (pouring, tasting)
  • Language skills (maths, food vocabulary , following directions)
  • Play skills (imaginary play, solitary play)
  • Social skills (turn taking, manners) with other children
  • Problem solving skills (How to..)
  • Brain development (enhancing memory, ability to complete more complex learning tasks)
  • Learning cause and effect (what happen after squishing blueberries)
  • Growing independence through play
  • Creativity and FUN
  • Exploring shapes and colours

Here are some fantastic ideas and activities for sensory food play:

Digging in Beans – Get ready to dig, lift, dump, and pour. Fill a pan with dried beans, noodles, or rice and get little trucks or cars out. My son was crazy about this one.

Yogurt Paint – Paint  with yogurt. Get your little one touch new veggies while making beautiful art.

Shape Matching – Simple, quick and easy.

Learning Letters – use yogurt to make a letter, and trace the letter with berries or pomegranates.

Stacking – make a tower or building.

Rainbow Toast – Painting on food you can eat!

Counting Game – an easy educational game you can create for your little one.

Food Ribbons – use a peeler to turn a fruit or vegetable into ribbons.

I recommend Sensory Food Play at least once a week at home for picky eaters or problem eaters. Playing with food away from table (without pressure to eat or eat it now) offers your child the opportunity to look at, touch, smell and hopefully tasting the foods.

Sensory food play is vital for a child’s development and learning process! After you discover the key benefits of sensory food play for children in my article today, you may want to initiate sensory food play at home.

DON’T KNOW HOW

If you have no idea, you can check out this SENSORY FUN FOOD PLAY GUIDE. This guide takes you step by step through how to set up food play at home and get your children engaged in more than 100 sensory food play activities. Don’t be afraid to be silly and creative!

Happy Playing!

CHECK OUT NOW

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Children Books about Nutrition

by with No Comment Child & Family NutritionToddler Nutrition

We all want our children to learn about nutrition in a fun, creative, and entertaining way. Combine story time with educating children about nutrition, and you have a recipe for success.

It is important to remember that just reading to your children is success itself. Don’t let technicalities or worrying about “doing it the right way”, get in the way of doing it at all. Children love to listen to stories and learn. They love a good character and a fun adventure.

WHAT TO LOOK FOR IN A BOOK:

  • Humor
  • An interesting story
  • Interesting illustrations
  • How to overcome challenges
  • The opportunity for ongoing conversation (ex: what would you do?)
  • A message about nutrition

QUICK TIPS TO MAKE STORY TIME A SUCCESS:

  • Repetition is key!  You may get tired of the same books every night, but repetition helps children learn.
  • Be dramatic!  Change your voice to reflect emotion and emphasize different points of the story.
  • Let your children repeat back to you. Mimicking is a powerful tool for learning.
  • Point to the pictures as you identify and say what they are (point to an apple, when you say the word, Apple). This is great for stories that are mostly pictures, like Eating the Alphabet. Don’t just say “banana”, point to it as well!
  • Don’t rush through it! I know it’s tempting to skip pages and rush through bedtime stories, but get to bed 10-15 minutes earlier than normal and enjoy the time together.  Remember, they are only little once, and they won’t be as attentive to story time when they are teens!
  • Discuss the story after you read it. Talk about what they learned, and what changes they can make to their diet to reflect the lessons they learned.

I’ve put together a reading list for kids including 52 children’s books (26 English and 26 Chinese books) about nutrition to help you entertain and educate at the same time.

These children books include information about healthy eating, where food comes from, how to prepare it, how foods digest in our body, and more.

ENGLISH CHILDREN BOOKS

Bread and Jam for Frances by Russell Hoban

  • Bread and Jam for Frances by Russell Hoban

Frances is a fussy eater. In fact, the only thing she likes is bread and jam. She won’t touch her squishy soft-boiled egg. She trades away her chicken-salad sandwich at lunch. She turns up her nose at boring veal cutlets. Unless Mother can come up with a plan, Frances just might go on eating bread and jam forever! It is great for kids ages 0-5 years old.

  • Cami Kangaroo Has Too Many Sweets! by Stacy C. Bauer

Cami Kangaroo loves sweets. In fact, she can’t stop thinking about them. She loves them sooo much, that even after Mommy catches her eating from a bucket of ice cream, she still finds ways to sneak them. Will Cami ever be able to follow the rules about junk food? It is great for kids ages 0-5 years old.

  • Cloudy with a Chance of Meatballs by Judi Barrett

The tiny town of Chewandswallow was very much like any other tiny town except for its weather which came three times a day, at breakfast, lunch and dinner. But it never rained rain and it never snowed snow and it never blew just wind. It rained things like soup and juice. It snowed things like mashed potatoes. And sometimes the wind blew in storms of hamburgers. Life for the townspeople was delicious until the weather took a turn for the worse. The food got larger and larger and so did the portions. Chewandswallow was plagued by damaging floods and storms of huge food. The town was a mess and the people feared for their lives. Something had to be done, and in a hurry. It is great for kids ages 0-5 years old.

  • Creepy Carrots! by Aaron Reynolds

Jasper Rabbit loves carrots—especially Crackenhopper Field carrots. He eats them on the way to school. He eats them going to Little League. He eats them walking home. Until the day the carrots start following him…or are they? It is great for kids ages 0-5 years old.

  • Daisy Eat Your Peas by Kes Gray 吃掉你的豌豆

Daisy doesn’t like peas. And there is nothing that will get her to eat them. Mum says she can have an extra pudding, a chocolate factory or a space rocket with double retro laser blammers – but it just won’t work! Can quick-thinking Daisy save her tea time and come up with a cunning plan to turn the tables on Mum? This wickedly funny story will appeal to cheeky children everywhere (especially fussy eaters!). It is great for kids ages 0-5 years old.

  • D.W. The Picky Eater by Marc Brown

D.W. is very picky about what she eats. She doesn’t seem to like anything. Her dining out days with her family are cut short when she refuses to eat her salad and flings it to the floor. Will her table manners improve in time for her Grandma Thora’s special dinner out? It is great for kids ages 0-5 years old.

  • Eating the Alphabet by Lois Ehlert

This is a more of a picture book, but kids enjoy reading and seeing all the foods that are associated with each letter. A glossary at the end provides interesting facts about each food. It is great for kids ages 2-3 years old.

  • Good Enough to Eat by Lizzy Rockwell

A practical, hands-on tool for families who want to eat a healthy diet, this book explains nutrition from carrots to cookies. This book is good for ages 4-8 years.

我觉得这简直是一本给小朋友看的营养学教材，用绘本和讲故事的方式，简单介绍了我们吃的食物都有什么营养，包括碳水化合物，蛋白质，脂肪，水，维生素和矿物质的概念，每种营养素的功能，哪些食物含有哪些营养素，每个孩子每天需要多少营养素，我们的身体如何消化食物，以及卡路里的知识，营养很重要，如果宝宝从小就对此有所了解，对他们以后的人生和健康也非常有帮助。

  • Green Eggs and Ham by Dr. Seuss

Have you ever tried green eggs and ham? Sam-I-Am suggests all kinds of ways to try green eggs and ham. This classic Dr. Seuss book is a staple for beginner and emergent readers. This book is good for ages 4-8 years.

  • Gregory, the Terrible Eater by Mitchell Sharmat

Gregory isn’t like most goats. Instead of indulging in delicacies like old shoes, boxes, and bottle caps, he prefers to eat fruits, vegetables, eggs, and fish. Mother Goat and Father Goat are disgusted, and after several attempts to get Gregory to eat like a proper goat, they finally take him to see Dr. Ram. But when Gregory finally develops a taste for flat tires and broken violins, he’s not just eating like a goat—he’s eating like a pig! Will Gregory be able to find a healthy balance before he eats everything in the house? It is great for kids ages 0-5 years old.

这本书堪称对付挑食小朋友的经典之作，第一版出版于1980年，很多当年看过这本书的挑食小朋友现在已经变成了挑食小朋友的爸妈。Gregory是个小山羊，他喜欢吃水果、蔬菜、鸡蛋和鱼，但是山羊们眼中的健康食物与垃圾食物跟我们刚好相反，在它的爸爸妈妈看来，这些都是不健康的食物，它们希望Gregory多吃些旧鞋、罐头、瓶盖、衣服、报纸等它们眼中的“美味佳肴”。后来爸爸妈妈带Gregory去看医生，终于勾起了它对破轮胎和坏了的小提琴的食欲，Gregory胃口大开吃了很多，最后它肚子疼了……这本书也让我们开始反省，我们希望宝宝吃的东西就一定是健康的吗？宝宝吃的很多很饱就是好的吗？无论如何，医生给Gregory爸爸妈妈的建议中有一条是正确的：如果宝宝挑食，应该每次只给他吃一种它不喜欢的食物，而且把这个食物放在他喜欢的食物中，像Gregory的爸爸妈妈，就是把鞋带掺在意面里给他吃。

  • How Did that Get in My Lunchbox? by Chris Butterworth 餐盒里食物的故事

One of the best parts of a young child’s day is opening a lunchbox and diving in. But how did that delicious food get there? From planting wheat to mixing dough, climbing trees to machine-squeezing fruit, picking cocoa pods to stirring a vat of melted bliss, here is a clear, engaging look at the steps involved in producing some common foods. Health tips and a peek at basic food groups complete the menu. This book is good for ages 4-8 years.

上了学的小朋友们每天最开心的就是午餐时刻，打开lunchbox，看看妈妈又给准备了什么好吃的。这本书通过食物介绍了营养的有关概念，比如蛋白质、碳水化合物等，但是也有不同的地方，就是利用小朋友的好奇心，说明了午餐盒中的食物都是怎么制作出来的，比如面包、苹果汁等，它们虽然是在超市里买的，但是可不是在超市里长出来的，这个制作过程可以让宝宝对食物多了一层了解，也许会更亲近。

  • How to Feed Your Parents by Ryan Miller 

Who’s the picky eater? Not Matilda! A little girl with adventurous tastes turns the tables on her food-fussy parents and teaches them that dinner can be more than chicken nuggets. Matilda Macaroni loves to try new foods, whether it’s her grandma’s jambalaya or sushi at a sleepover. But, in this fun, twisted picture book, it’s finicky mom and dad–not the child–who eat only pizza with pepperoni (delivered), burgers from a bag, or noodles from a box. Eager to experience new flavors, Matilda secretly sets out to learn how to cook, satisfy her hunger for something more . . . and expand her parents’ palates, too. There’s also a Macaroni family recipe for quiche that young cooks can try!

  • If You Give a Cat a Cupcake by Laura Numeroff

If you give a cat a cupcake, he’ll ask for some sprinkles to go with it. When you give him the sprinkles, he might spill some on the floor. Cleaning up will make him hot, so you’ll give him a bathing suit . . .It is great for kids ages 0-5 years old.

  • If You Give a Dog a Donut by Laura Numeroff

If you give a dog a donut, he’ll ask for some apple juice to go with it. When you give him the juice, he’ll drink it all up. Then, before you can say “Woof” . . . Dog is off on a backyard adventure! It is great for kids ages 0-5 years old.

  • If You Give a Moose a Cookie by Laura Numeroff

If you give him a cookie, he’ll ask for a glass of milk. He’ll want to look in a mirror to make sure he doesn’t have a milk mustache, and then he’ll ask for a pair of scissors to give himself a trim….It is great for kids ages 0-5 years old.

  • If Your Give Mouse a Muffin by Laura Numeroff

If a big hungry moose comes to visit, you might give him a muffin to make him feel at home. If you give him a muffin, he’ll want some jam to go with it. When he’s eaten all your muffins, he’ll want to go to the store to get some more muffin mix. It is great for kids ages 0-5 years old.

  • If You Give a Pig a Pancake by Laura Numeroff

If you give a pig a pancake, she’ll want some syrup to go with it. You’ll give her some of your favorite maple syrup, and she’ll probably get all sticky, so she’ll want to take a bath. She’ll ask you for some bubbles. When you give her the bubbles… It is great for kids ages 0-5 years old.

  • I will Never Not Ever Eat a Tomato by Lauren Child 我绝对绝对不吃番茄

Lola is a fussy eater. A very fussy eater. She won’t eat her carrots (until her brother Charlie reveals that they’re orange twiglets from Jupiter). She won’t eat her mashed potatoes (until Charlie explains that they’re cloud fluff from the pointiest peak of Mount Fuji). There are many things Lola won’t eat, including — and especially —tomatoes. Or will she? Two endearing siblings star in a witty story about the triumph of imagination over proclivity. It is great for kids ages 0-5 years old.

Charlie和Lola 是一对兄妹，Lola是个非常挑食的小姑娘，有一天她的哥哥Charlie负责看她吃饭，面对Lola对各种蔬菜的抗拒，Charlie充分发挥自己的想象力，给胡萝卜（木星上的橙色树枝）、豌豆（绿色的雨）、土豆泥（富士山上的云）等蔬菜都编了个有趣的来历，于是Lola就愉快地吃下去了。

  • Llama Llama Yum Yum Yum! by Anna Dewdney

Get cooking with Llama Llama in this scratch-and-sniff board book! Llama Llama and his Mama are in the kitchen whipping up some delicious treats! Join in the fun by reading along with this super-sweet story and scratching and sniffing the fun scents on each spread, like pickles and ice cream sundaes! It is great for kids ages 0-5 years old.

  • Lulu’s Lunch by Camilla Reid 

An action-packed activity book perfect for all toddlers. Join Lulu on her exciting edible day as she discovers sticky honey, a banana to peel, a picnic box to unpack and a brilliant finale – a plate full of spaghetti! It is great for kids ages 0-3 years old.

 

  • Pancakes, Pancakes! by Eric Carle

Jack is so hungry that what he really wants is a large pancake for breakfast. Join Jack as he starts from scratch to help make his very own breakfast pancake! It is great for kids ages 4-8 years old.

  • Picky Nicky by Cathy East Dubowski

Picky eater Nicky declares that she would rather eat bees and parrots than peas and carrots until her inventive family devises a clever plan to overcome her finicky habits. It is great for kids ages 3-5 years old.

  • The Berenstain Bears & Too Much Junk Food by Stan and Jan Berenstain

Papa, Brother, and Sister are eating way too much junk food, and it’s up to Mama and Dr. Grizzly to help them understand the importance of nutritious foods and exercise. This story book is a perfect way to teach children about the importance of eating healthy and staying active! It is great for kids ages 0-5 years old.

贝贝熊经典系列是美国小学指定阅读书目，其中很多内容都与日常生活密切相关。这本书讲的是贝贝熊爸爸、哥哥和姐姐吃了很多的垃圾食品，于是贝贝熊妈妈和医生不得不出手干涉的故事。书后有50个贴纸，可以用来给小朋友作为好好吃饭的奖励。

  • The Very Hungry Caterpillar by Eric Carle

A children’s classic about a caterpillar who eats his way through the pages of the book. It is great for kids ages 0-5 years old.

  • Where Do Bananas Come From? by Arielle Lebovitz 

A Book of Fruits is the fruit edition in a series of children’s nutrition books for kids ages 4 and up. This colorful and playful guidebook introduces 108 fruits with full-color photography and charming illustrations. Learn fun facts from farm to table, fruit seasonality, nutrition information, an introduction to cooking with tasty recipes, and how to pick, store, and eat fruits too.

Kids will explore new fruits through experience-based learning with 100 descriptive words to guide their five senses on endless food adventures. It is great for kids ages 4-12 years old.

  • Where Does Broccoli Come From? by Arielle Lebovitz 

A Book of Vegetables is the vegetable edition in a series of children’s nutrition books for kids ages 4 and up. This colorful and playful guidebook introduces 102 veggies with full-color photography and charming illustrations. Learn fun facts from farm to table, vegetable seasonality, nutrition information, an introduction to cooking with tasty recipes, and how to pick, store, and eat veggies too.

Kids will explore new vegetables through experience-based learning with 100 descriptive words to guide their five senses on endless food adventures. It is great for kids ages 4-12 years old.

CHINESE CHILDREN BOOKS

  • 爱吃青菜的鳄鱼 by 汤姆牛

种蔬菜的农夫在河边捡到了一只小鳄鱼，于是每天喂他吃各种蔬菜，吃得小鳄鱼又大又强壮。有一天小镇来了一个医生，检查出全镇的人肚子里都有咕噜咕噜的怪声， 了解到是因为大家都不吃蔬菜，导致便秘的问题，因此肚子里有很多细菌，以致于发出咕噜咕噜的声音；但是又发现小鳄鱼的肚子里很干净、很健康，只有他 一个人没有咕噜咕噜的怪声。

这本书故事简单，内容贴近幼儿的心，用亲切的方式，让小朋友看到青菜长大的过程，了解吃青菜的好处，而且觉得吃青菜是一件很快乐的事！

  • 爱吃水果的牛 by 汤姆牛

在 一座长满各种水果的森林里，住着一只爱吃水果的牛，主人每天喂它各种好吃的水果，日子久了，这只牛就变得既健康又强壮。有一天，主人和邻居们，都因平日营养摄取不均衡，加上天气多变化而感冒了，大家都倒在床上动弹不得，幸亏有 “爱吃水果的牛” 每天提供大家各种好喝又营养的 “香蕉牛奶” “苹果牛奶”，大家才恢复昔日的健康，又变得生龙活虎的了！

这个轻松而富有想象力的故事，虽然主题明确，但故事处理得一点也不说教，简单明了的故事让孩子对吃水果的好处一目了然，不需父母在旁叨叨絮絮费尽口舌，小朋友自然而然会被这只可爱的牛吸引，进而对水果产生好奇与兴趣。

  • 爱挑食的小狐狸 by 陈书韵

狐狸阿布特别挑食，这个不吃、那个不吃，弄得营养不均衡，最后连玩游戏的力气也没了！简单的故事点出偏食的坏处，以及营养均衡的重要。

  • 我的蔬菜宝宝 by 陈丽雅

适合0~2岁幼儿阅读。宝宝的首本蔬菜认知类自然生态绘本，通过近距离的观察，探索植物生长的奥秘。

  • 汉堡男孩 Burger Boy by 艾伦•杜兰 (Alan Durant)

维尼讨厌蔬菜。他不喜欢红萝卜。也不喜欢各种各样的蔬菜。维尼喜欢汉堡。汉堡是维尼的最爱。其实维尼的食物名单只有汉堡而已。“总有一天，你会变成一个大汉堡！” 妈妈警告他。有一天，维尼竟然真的变成汉堡了。狗狗、牛、小男孩都追着他，想一口吃了他，维尼怎么办？妈妈能把他救回来吗？

  • 胖国王 by 张蓬洁 

这本书通过轻松幽默的故事，提醒孩子注意营养均衡，常常运动、保持身心健康，让孩子学到一些简单的饮食观念。父母也可以通过故事，引导孩子认知：胖国王最大的问题不是胖，而是不健康。所以不是要孩子成为一个瘦子，而是要孩子变成一个健康的人。

  • 瘦王后 by 张蓬洁

瘦皇后本来没有那么瘦的，但是因为担心胖国王太胖了，所以天天紧紧张张，又忙着藏胖国王的零食、忙着陪国王做运动，忙到不想吃东西、睡不着觉，有一天居然昏倒了……书中以轻松活泼的方式，提醒现代人注重营养均衡、适量运动，内容相当具有现代意义。

  • 挑食的小老鼠 by 何文楠

小老鼠青青刚开始的时候，非常偏食，只吃肉，不吃蔬菜。后来发生了什么事让青青一下子改变了挑食的坏习惯了呢？

  • 山姆吃饭了Sam, Go to Eat by (加)奥德里奇•加西亚

山姆是一个不爱吃饭的孩子。吃饭的时候，他只吃饼干，藏着自己的小脑袋或者挥舞自己沾满颜料的小脏手拒吃饭……咦，发生了什么事让山姆专心吃饭了呢？

 

  • 挑食的弗雷达 by 朱莉娅•贾曼

弗雷达的小女孩儿太爱挑食了，无论爸爸妈妈做什么菜肴，她都不喜欢吃；奶奶给她带来了美味的海鲜，她也不喜欢吃；从法国度假回来的舅舅带来了法国美食，可她依旧不爱吃。有一天，她突然变小了，不好，猫要把她当老鼠吃掉了。

弗雷达是如何从一个挑食的小女孩转变成一个胃口好，吃什么都香的孩子呢？其中的关键转变就是自己对坏习惯的意识，放弃与父母的对抗，从而学会对自己负责。家长们想尽一切办法，即辛苦又不讨好，可当孩子意识到问题的严重性以后，就会主动地去改正自己的行为，从而养成健康饮食的习惯。

  • 挑食的弗莱娅 by (英)凯瑟琳•夸恩比

弗莱娅的胃口原本要多好有多好，可突然有一天，她向大家宣布：“你们做的饭一点儿也不好吃。” 第二天她连香肠也不喜欢了。没多久，她就变得很瘦。妈妈无奈之下只好给外婆打电话讨救兵。“把弗莱娅送到我这儿来吧，我们会调教好她的，这个挑剔的小东西。” 于是， 弗莱娅动身去外婆外公家享受无上美味去了——在那儿，她还将学到一点令她终身难忘的东西。

对于挑食，有时需要淡化处理。如果孩子只是偶尔有那么一两样东西不吃，没什么大不了，完全可以不去管它，刻意的纠正有时反倒会强化“不吃”的心理。要是挑食过了火，影响了健康，我们可以从外婆的秘诀中取经。总之，不管用什么方法，大人首先要保持轻松的心态，以不伤害孩子的心理健康为大前提。

  • 不一样的小公主：公主小姐不想吃饭 by (法)克里斯汀•诺曼•维拉蒙

小公主不想好好吃饭的故事，她不喜欢这个不喜欢那个，于是爸爸妈妈决定让她扮演爸爸妈妈的角色去劝自己的小仓鼠吃饭。在自己要成为榜样的过程中，会发生什么事？公主小姐不想吃饭，谁来帮帮她？

  • 我可不吃那个！I won’t Eat That ! by (美)克里斯托弗•赛拉斯•尼尔

猫宣告它不吃又干又乏味的猫粮了，那它该吃什么呢？它走进自然界，去向乌龟、狐狸甚至是鲸鱼求助，可是它们吃的东西猫都不感兴趣。猫很沮丧，它还能找到自己爱吃的东西吗？

  • 如果不吃青菜 by 黄小衡

《淘气包明一》习惯养成系列绘本的其中一本。本书画风夸张、幽默、想象力爆棚，让孩子在笑声中认识到这些坏习惯的“可怕”后果，真正用孩子喜欢的方式寓教于乐。

  • 哪个是哪个？食物比一比 by 高岡昌江

先用清楚的图示、对比，让你一眼看出这些食物外观的不同，再详细介绍它们的种类、来源、演变、营养和料理方法等。超多图示让你一目了然学会如何区分这些食物，更进一步告诉你这些食物为什么这么好吃的秘密！

  • 用什么做的呀？by 大森裕子

适合0~4岁幼儿阅读。饭团是用什么做的呀？汉堡包、拉面、饺子、圣代又是用什么做的呢？我们大家又是用什么做的呢？通过不断的提问启发小朋友们思考事物是如何构成的。本书语言简洁、色彩柔和，小动物的形象生动活泼，小朋友们可以通过图文识别常见的食品及原料，是一本颇具美感又趣味十足的幼儿读物。

  • 食物从哪里来？by (意)阿戈斯蒂诺•特拉伊尼

餐桌上的米饭、面包、水果、点心都是怎么来的呢？跟随小小美食家的步伐，穿过田野，来到城镇，深入海底，逛逛市场，参观工厂，一起来了解食物是怎么来的，它们又是如何加工变成我们餐桌上的美食的吧。这本书以图解的方式和活泼的语言，将食物的来源、加工制作的过程讲解得轻松有趣。

  • 跟饭团一起插秧 by (日)加岳井广

适合3岁以上的儿童阅读。又到了饭团家插秧的日子了，附近村子的伙伴们都来到稻田旁集合，豆皮寿司、酸梅、干木鱼等和米饭相关的食材都来了。大家互相帮忙插秧真是太好了！努力了一上午，可是还有一大片稻田等着呢。真能完成插秧的任务吗？正当大家忍不住怀疑的时候，两位神秘的帮手出现了。他们是谁呢？饭团家能顺利插完秧吗？田园风光和劳动的结合，帮孩子们理解食物与生产劳动的关系。

  • 唤醒童心的美味秘方 by (加)京•麦克莱尔

茱莉亚从小就喜欢法国美食，她甚至爱上了动手制作。为了做出美味佳肴，她和好朋友西姆卡一起学习烹饪，在厨房里快乐地煮啊煮，并希望能永远做小孩儿。

这本书，讲述的不仅仅是美食、烹饪的艺术，还借由孩子的眼睛，提醒我们每一个人，放缓节奏，欣赏沿途的风景，不争不抢，品味每一个当下的时刻；放松心情，保有一颗童心，不急不躁，感受生活中的乐趣和美好。

  • 小豆子豆豆 Little Pea by (美)艾米·科考斯·罗森塔尔 Amy Krouse Rosenthal 

豆豆每天都过得很快乐，他喜欢做的事有很多，但是晚餐时间却是他的噩梦，豆豆如果不把他的晚餐，讨厌的糖果全部吃完，就没有她最爱的蔬菜点心，豆豆会否吃完她最讨厌的糖果？这是一本以逆向思考及幽默的方式讓小朋友學習輕鬆看待自己不喜歡的事物(挑食)

  • 一园青菜成了精 by 周翔

出了大门往正东，一园青菜在农夫走后开始了大战，它们个个成了精。在农夫回来后，一园青菜已然熟透……本书通过幽默风趣及夸张的表现手法，朗朗上口的儿歌语言，演绎了一个菜园里的热闹故事，给予儿童无穷的想象空间。

  • 蚂蚁和西瓜 by 田村茂

一个好热的夏天的下午，蚂蚁们发现了一大块西瓜。“真好吃，赶紧搬回家吧！”可是怎么搬回去呢？一只蚂蚁想到了好主意……简单的线条、漫画式的夸张，把勤劳、乐天、齐心协力的理念呈现得无比幽默，结尾别出心裁。

  • 肚子里有个火车站 by (德)安娜•鲁斯曼

肚子里有一群帮助食物消化的小精灵，如果吃的太多太快，精灵们就会游行示威、罢工抗议，肚子里就会乱作一团。这本书一种极其有趣的方式使我们了解自己的消化系统，从而帮助我们养成健康的饮食习惯。

  • 肚子里的小人 by 吉村亚希子

这本书解决了这一沟通难题。不说教、不示范，而是采用“共情”的方法，利用孩子天生的想象力，使之假想肚子里面有一个跟自己吃一样、喝一样的小人。如果自己习惯不好，那么肚子里的小伙伴可要遭殃了。这样的方式，生动、形象，而且讲过一次，便难以忘记。家长可以继续根据需要，创造出更多关于“肚子里的小人”的故事。

  • 影响孩子一生自我意识养成绘本第二辑（4册）

用充满趣味的语言解读身体的秘密，让孩子在童话故事中了解自己身体的秘密，自主养成好的生活习惯，拥有保护自我的意识，理性认识自我的能力。

  • 揭秘食物（10册）by 周东

让孩子探索食物的秘密爱上美食。

Let me know what you think! Is there a book you love that’s not on this list?

Salt:Sodium for Babies and Toddlers

Salt/Sodium for Babies and Toddlers

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

I feel like a lot of us, parents, are pretty conscious of how much sugar we’re giving to our little ones, but what about their salt intake, especially if you are doing mixed approach.

HOW MUCH SALT?

Due to insufficient data for babies, an AI (Adequate Intake) for sodium has been established.

  • For infants 6 months and younger, the AI for sodium is 110 milligrams per day (here).
  • Babies between the ages of 7 and 12 months have an AI of 370 milligrams per day (here).

So, up to 12 months of age, the recommended amount of sodium per day is less than 400 mg sodium. This includes salt found in breastmilk/formula AND solid foods. So, considering that breastmilk and formula have about 200 mg of sodium per 24 oz., this means that babies should only be consuming about 200 mg of sodium via solid food daily.

The reason for this recommended intake level is that we assume that babies’ kidneys are still very immature and won’t be able to process large amounts of salt properly. So far, we don’t have enough research yet to say that this is 100% the upper limit for salt for babies under 1 year old. They may be able to handle more, but without enough research indicating the highest level actually determined safe before developing any risk of poor health effects, sticking to this limit is advised.

SALT VS. SODIUM

Salt and sodium are often used interchangeably and you may see both on food labels. Table salt that we eat is actually made up of sodium (40%) and chloride (60%).

1 tsp salt = 2300 mg sodium 

1 g sodium = 2.5 g salt 

We definitely need both of these electrolytes (as well as potassium) as they help send messages along the nerves, enable muscles to contract,  balance the amount of fluids in the body, enhance nutrient absorption, regulate acid-base balance, absorb potassium, and control the level of bacteria present in the stomach.

SALT IN FOODS

Salt in pretty much everything store-bought, processed or packaged. It’s a preservative and it makes food taste amazing, so naturally food manufactures will put it in deliberately. Salt can be found in:

  • Processed meats like deli meats, bacon, hotdogs, ham and sausages.
  • Frozen foods like fish sticks, chicken nuggets, frozen meals.
  • Potato chips
  • Crackers
  • Canned soups
  • Gravy
  • Broths (vegetables, chicken, beef)
  • Olives, pickles, pickled vegetables (Kimchi)
  • Soy sauce

Other foods that you may not be aware as they don’t taste very salty but are very high in sodium:

  • Cheese and other dairy products like yogurt and milk
  • Bread, bagels, English muffins, tortillas, and other bread products
  • Canned tomato and pasta sauce
  • Canned vegetables
  • Canned beans
  • Box cereal

*Fresh Milk  – 100 mg sodium in 1 cup. The high sodium content is one of the many reasons milk is not recommended as a main drink until your baby turns one. A little milk in cereal or baked goods is ok, so no need to cut it out completely.

WHAT SHOULD YOU DO?

As you can see in the picture above, sodium is found naturally in foods as well as added to processed foods. It’s practically in every food. So do we need to completely eliminate salt from baby’s solid foods?

AT HOME

If you are cooking meals for your family, you can always hold off on adding salt until after you have taken out your baby’s portion. For example, when making a stir-fry, put a small portion aside before adding soy sauce to the pan.

It is important not to add salt to anything you cook from scratch, even if you think it tastes bland, taste can be different experience for your baby than it is for you. You can use herbs and spices as flavour enhancers.

During the first few months of eating, it is very unlikely that a baby will consume a large amount of sodium. Especially if you are being mindful in the purchased foods you provide. When baby’s don’t eat that much, it is just a hard proposition for them to get in a lot of sodium. And if a baby is self-feeding, it does take a while for them to start to ingest a decent amount of food!

For older baby, if we are sharing meals and eating more family-style meals, it is likely that you will need to pay a little closer attention to their foods as hidden sodium can be found in so many foods!

AT RESTAURANT

Restaurant foods tend to be much saltier than what you would make at home. It is also very hard to determine how much sodium is actually in a dish. Even if the nutritional information is published, many chefs will add salt as they see fit, regardless of the recipe. There are a couple of ways you can approach this. My general recommendation is not to worry too much. As long as you aren’t eating at a restaurant daily, or multiple times a day, it will all even out. Try to order something that would normally be cooked with less salt. You can even ask the waiter’s or chef’s suggestion.

If you have a baby that doesn’t eat that much yet, or in general, then you should be fine. If your baby usually eats a lot, there is always the option of bringing along some food for them that you know is low in sodium. I generally find that I can make do at restaurants with the food on the menu. I also want my child to experience the different flavors available. But if you’re unsure what is there, it never hurts to bring your own food along.

The key is being mindful and seeing how you can balance things in the next few days. Maybe one day they eat a good amount of cheese and bread, so the next day you are very conscious of only offering low or no sodium foods. Maybe one meal they eat at restaurant and the next meal you focus on fruit and a homemade muffin for snack. Pick and choose your battles and do what you can to make smart decisions wherever possible.

If it’s really only once or twice a week that you have restaurant meals, then just be sure to note that and adjust the food choices for the rest of the week! Keep it truly balanced while continually striving to plan ahead.

BOTTOM LINE

The idea is to do your best, serve homemade meals as much as possible. Read labels and practice mindfulness around what you’re eating and feeding your baby. This is a good practice to get into for the whole family.

What you feed your child today lays the foundation for taste preferences for tomorrow. 

adding-herbs-and-spices-to-baby-foods-photo

Adding Herbs and Spices to Baby Foods

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionPicky EatingToddler Nutrition

Herbs and spices provide our foods with a multitude of flavours, fragrances, and colours. However, many parents worry about adding flavour this way to their babies’ food, believing that spices are hot and not suitable for little ones’ taste buds.

Baby food doesn’t have to be bland!

There is a big difference between hot spices and aromatic ones. Aromatic spices, such as turmeric, garlic, ginger, dill, cumin, nutmeg, garlic, dill, and cinnamon, are perfectly fine to introduce to baby after 6 months.

This guide explains why I recommend parents adding herbs and spices to baby’s food, the benefits of adding them and gives some ideas on how to start introducing them to your baby.

WHY YOU SHOULD INTRODUCE HERBS AND SPICES TO BABIES

If your baby doesn’t have any digestive problems, I always encourage parents who are just starting weaning their babies, either by purees or baby led weaning (around 6 months of age), to experiment with herbs and spices from the beginning. The more you expose your baby to a variety of tastes and flavours, between 6-12 months, the more likely it is that they’ll accept a variety of food later on in life! This means adding herbs and spices right from the beginning helps reduce the chances of pickiness.

In fact, breastfed babies are often introduced to a variety of spices even before starting solids. Breast milk can change its flavour, depending on a mum’s diet. If mum enjoys spicy and flavoursome food, then her baby will be exposed to this through her milk, helping create and develop a taste for flavoured foods. Therefore, by flavouring food with a variety of herbs and spices, you’ll continue the benefits of flavour exposure found in breastmilk.

What about exclusively formula fed babies? We know that babies are made to handle various flavours from the first day of their life, they were capable of experiencing various spices without any issues. So bland food is actually not a requirement for them and it’s natural for them to experience different flavours. If your baby is exclusively formula fed, then they wouldn’t have that exposure, and so beginning with some herbs and spices when they start solids is a great way to get those taste buds primed for new flavours.

As salt and sugar should be limited in baby food, spices and herbs are a great way to flavour food.

BENEFITS OF INTRODUCING HERBS AND SPICES AT AN EARLY AGE 

  • Trains the baby’s taste buds to enjoy variety flavors and will set the foundation for healthy eating habits.
  • Teaches the baby to expect change with food. Offering a plain mashed banana one day and a mashed banana with a dash of cinnamon the next can have a valuable influence on the child’s evolving palate.
  • Fresh herbs are packed with antioxidants, vitamins and minerals.
  • Herbs and spices are great flavour enhancers without adding unnecessary sugar and salt.
  • Helps babies transition to family food, as your baby will be familiar with those tastes and more likely to accept them.

WHAT ABOUT HOT SPICY FOODS?

Hot spicy foods (cayenne pepper or jalapeño) can hold off for a while. But, it is recommended to use aromatic spice first, such as curry, cumin, oregano, turmeric, cinnamon, mint, basil, allow them to experience those flavours first, before adding small amounts of hot spices. We live in Malaysia, the 3 major cultures that have influenced Malaysian food are Malay, Chinese and Indian. A lot of Malaysian dishes can be classified under the hot and spicy category. So, once you start, use mild spices in small dosages, therefore, you can cook a dish that the whole family can enjoy.

POPULAR FLAVOUR COMBINATIONS 

Here is a list of baby friendly herbs, spices and natural flavor enhancers and the foods that pair well with them:

Vegetables 

  • Asparagus: Parmesan cheese
  • Banana: rolled in unsweetened coconut
  • Broccoli: nutritional yeast
  • Butternut squash: cinnamon, nutmeg, allspice or ginger
  • Carrots: basil and garlic; or cinnamon
  • Cauliflower: curry powder
  • Green beans: garlic powder
  • Mashed potatoes: dill or garlic
  • Pumpkin: cinnamon, nutmeg, or ginger
  • Sweet potato: cardamom, cinnamon, cajun spice or nutmeg

Fruits 

  • Applesauce: cinnamon, nutmeg, allspice, or ginger
  • Avocado: cilantro or parsley
  • Bananas: cinnamon or allspice
  • Pears: ginger or cinnamon

Grains/Cereals

  • Oatmeal: cinnamon and nutmeg
  • Pasta: basil, oregano, or garlic
  • Rice: cinnamon, nutmeg, cardamom, or ginger
  • Quinoa (sweet): cinnamon, nutmeg, cardamon, or ginger
  • Quinoa (savory): garlic powder, pepper, onion powder, basil, or oregano

Dairy

  • Plain yogurt: cinnamon or mint

Meat 

  • Chicken: ginger; rosemary, sage and thyme; lemon zest and pepper; or basil and oregano; paprika
  • Beef: garlic and pepper; or onion powder and pepper
  • Salmon: dill, lime or lemon

TIPS TO ADD SPICES & HERBS TO BABY FOOD

When adding herbs and spices, make sure to start simple and try not to add too much so as to overpower the food. Start out by adding one herb or spice to your baby’s food and then building it up from there by mixing with other flavours.

  • Storage: Store spices in airtight containers away from light and heat. Whole spices will keep for around 1-2 years but after around six months, ground spices will start to lose their aroma and flavour. So buy in small amounts and use often!
  • Pre-mix spice blends: Always read the packaging when using pre-mix spice blends (as they often have added sugar and salt), try making your own blends.
  • Start slowly: Start with plain foods so baby can try the taste of the food on its own.
  • Use small amounts: Once baby has tasted the food plain, you can gradually add spices and herbs you use when cooking for the rest of the family. Use small amounts to start with to allow your baby to get used to different flavours. You don’t want to overpower the food. Start out by adding just a pinch.
  • Prepare fresh leafy herbs properly: Wash fresh herbs and then puree or finely mince before adding to baby food. Large leaves can be a choking hazard
  • Don’t give up: If your baby rejects the flavour of the spices/herbs just remember that it can take up to 10-20 exposures for a new flavour to be accepted.

Let’s give our babies something other than tasteless mush or finger foods to eat!  I’m a firm believer that babies deserve the tasty goodness we feed ourselves. When you implement these tips, you will create a change in taste and expectation for your baby. When babies learn to accept change with food, they become less likely to get stuck in food ruts.

If you’ve added herbs and spices to your baby food, what’s your little one’s favourite combinations?

get-your-kids-back-into-a-routine-after-chinese-new-year-photo

Get Your Kids Back into a Routine after Chinese New Year

by with No Comment Child & Family NutritionToddler Nutrition

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?

why-you-should-start-a-garden-with-your-kids-photo

Why You Should Start a Garden with Your Kids

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

As a mother and a dietitian, I know how challenging it can be to get your children to eat enough fruits and vegetables. We are so removed from our food supply, teaching children about how food is grown will help them appreciate what is on the table. When they involve in gardening, they learn that food comes from the ground, not from supermarket. More and more research (here, here) shows that when children help grow fruits and vegetables, they are more likely to eat more produce and try different kinds, too.

YOU CHILDREN CAN BE PART OF THE PLANTING AND GROWING PROCESS 

Depending on their age, children take the gardening differently. For example, preschoolers tend to be fascinated with exploring dirt, digging holes, planting seeds and working the garden hose, while older children may be more interested in how a single seed turns into an edible plant. Ask children which fruits and vegetables they would like to grow. Teach children responsibility by assigning each child a watering, harvesting or weeding task. Allowing children to be involved in every step of the process will get them excited to taste the fruits and vegetables of their labor.

ENCOURAGE TASTE TESTING

Gardening exposes your children to a variety of fruits and vegetables so encourage taste testing straight from the ground (after a quick rinse to remove dirt) and at the dinner table. Show kids how a tomato can taste delicious from the vine or in dishes such as pasta sauce.

Children are fascinated by both very small and very large objects — including vegetables. Whether in the ground or pot, cherry tomato plants grow to the perfect height for little hands to pick right off the vine.

INDOOR HERB GARDEN

Herbs are perhaps the easiest plants to grow and can be a good place to start to interest children in gardening. Most herbs can grow in small pots on indoor windowsills. Herbs usually grow easily, so you’ll probably have more than enough. Choose a few herbs to start, such as parsley, basil, rosemary, green onion. Don’t worry if you have too much herbs in the end.

An excess of basil can be made into pesto, frozen in ice cube trays and stored in the freezer to use later. And, all herbs can be dried.

START FROM WHAT YOU EAT 

Begin small by creating a garden with a dinner salad in mind. Plant salad greens, carrots, tomatoes and cucumbers — all are kid-friendly and easy to grow. Children like to see the result of their effort, so consider planting crops that grow quickly such as green beans or carrots; or those that produce heavily such as grape tomatoes.

GARDENING IN SMALL SPACES 

No yard? No space? No problem! Try using large pots/containers/planters, you can placed on the balcony or porch to grow foods such as tomatoes, salad greens, peppers and even cucumbers.

MY GARDENING EXPERIENCE IN CANADA 

Gardening helps our children engage their curiosity, learn to be resourceful and gain self-confidence. It also is a great way to get the entire family outside for fresh air and physical activity.

If you’re like me and you’re new to gardening, the idea of starting a garden might be a bit overwhelming. After a lot of research and some trial-by-error and tweaking, last Summer my 3-year-old son, husband and I planted our first backyard container garden.

Here is what you need to start your indoor or outdoor garden:

  1. Pots, planters (if space is limited)
  2. Some soil (Look for Organic soil under any brand, most nurseries have them)
  3. Seeds (You can buy them from nurseries)
  4. Plenty of water
  5. Sunlight
  6. Space (patio, balcony, backyard)
  7. Patience
Summer 2017

After a couple of months, the hard work will pay off with your own fresh and delicious fruits and vegetables for the whole family to enjoy.

Summer 2017

No matter what you plant and whether your carrots look like carrots or something different, have fun. Odds are kids and parents will enjoy the time they spend together and learn a little something along the way. And remember: children are going to get dirty; that’s part of the fun!

Summer 2018

Harvesting roots and tubers can be a treasure hunt. What’s more fun for a child than yanking a carrot out of the ground, washing it and taking a bite?

Summer 2018

Children will be fascinated by the growing process, whether it’s indoors or out. Small children may find it exciting to watch how low-maintenance, easy-to-grow and brightly colored berries grow and expand during the season.

Unfortunately, the winter is quite long in Canada, the growing season can be very short. So, we are planning to grow more indoor herbs this year.

WHAT ABOUT MALAYSIA? MALAYSIANS CAN ENJOY A YEAR-ROUND HARVEST 

Start an herb garden

  • Herb gardens are great for kids and it doesn’t matter the season.
  • Growing herbs doesn’t take much work – some soil, lots of sunlight, and water. The process, from seed to skillet, is similar to growing a garden. Let children relish in trying new flavor profiles they had a hand in growing!
  • TRY: Oregano, thyme, mint, rosemary, basil, lemongrass, curry leaf, green onion, ginger, onoin.

Start a vegetable garden

  • Let children choose some of the seeds to plant.
  • Guide them in exploring and researching other decisions that go into a garden, like what fertilizer to use, pest management (go organic!), co-plantings, etc.
  • When gardening with groups of small children, don’t forget to make it fun and creative. Break up the “hard work” like weeding, seedling, watering, etc.
  • Don’t forget to hang out in the garden and enjoy the space!
  • TRY: lettuce, long bean, kale, sweet peppers, chili, kangkung, choy sum, cucumbers, tomatoes, spinach, cabbage, okra.

BOTTOM LINE 

It’s a great way to teach children where their food comes from and to help them gain the satisfaction of growing something themselves.

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.