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Adding Herbs and Spices to Baby Foods

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?

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Get Your Kids Back into a Routine after Chinese New Year

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?

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Why You Should Start a Garden with Your Kids

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.

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Understanding Lactose Intolerance

WHAT IS LACTOSE? 

Lactose is is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.

Image source: http://www.evo-ed.org/Pages/Lactase/cellbio.html

WHAT IS LACTOSE INTOLERANCE? 

However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.

Some people may have a temporary lactose intolerance due to  viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.

SYMPTOMS  

  • bloating
  • abdominal pain due to gas
  • tummy cramps
  • nausea
  • loose stool or diarrhea

If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.

Lactose intolerance is NOT an allergy to milk. 

DIAGNOSIS 

To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.

Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.

WHAT FOODS CONTAIN LACTOSE? 

Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.

Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose. 

IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED? 

Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.

The second step is to find nutritious substitutions for those items you’re removing:

Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.

Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.

OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET: 

  • Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
  • Eat small amounts of lactose-containing foods spaced throughout the day.
  • Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
  • Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
  • Aged cheese tend to have lower lactose content.
  • Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
  • Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.

Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here

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A Parent’s Guide to Physical Activity for Kids

Physical activity has many benefits for children. Being active is important to help kids grow and develop. Did you know? Physical activity can also help children:

  • Lower the risk of childhood overweight and obesity
  • Promote fitness and bone health
  • Increase self esteem and social skills
  • Increase concentration, help improve academic performance in school
  • Improve sleep
  • Promote heart health and lower the risk for heart disease and Type II diabetes

Even though increasing physical activity can seem like a challenge, the benefits are worth it! Read on to learn more about physical activity and get tips on how to encourage your children to get active.

Habits formed early can last a lifetime. 

HOW MUCH PHYSICAL ACTIVITY DO CHILDREN NEED? 

Children and youth need a total of at least 60 minutes of moderate to vigorous physical activity per day. The 60 minutes doesn’t need to be done all at once to see health benefits. Any activity done for 10 minutes or more can count towards the total of 60 minutes per day.

  • Moderate aerobic activities make you sweat a little and breathe harder.
  • Vigorous aerobic activities make you sweat a lot and be out of breath.
  • Strengthening activities that build muscles and bones.

Three days a week should include activities that strengthen muscles and bones like sit ups, jumping and swinging on playground swings and bars. Vigorous activities such as running, swimming and biking should also be included at least 3 days per week.

HOW CAN I GET MY CHILDREN MORE ACTIVE? 

Here are some budget-friendly ideas to get the kids up and moving:

  • Play outside!

Encourage your kids to play outside before homework time and dinner.

Any activity is better than no activity. But more is even better!

The longer the kids are active the better! Encourage them to play tag, hide and seek, jump in the leaves or build a castle in a sandbox. Arrange an outdoor treasure hunt, search for bugs and rocks. My toddler love going for a family bike ride. Head to different areas to discover new neighbourhoods and trails.

Bike Riding
  • Walk, run or skip!

Go for a walk after dinner or head to the neighbourhood park before starting bedtime routines. This is also a good time for older children and teens to be active before working on homework. A little running around can help them think clearer and be more efficient when doing their homework.

Evening walk
  • Join a program that includes regular physical activity

Check your community or child’s school for programs near you like dance, taekwondo, karate, basketball, volleyball, indoor soccer, swimming lessons, yoga, gymnastics, trampoline, or figure skating.

Swimming
  • Let’s Dance!

Dancing is popular for both boys and girls. Turn on your favourite music and dance! There are many different kinds of dancing; find one that is right for you. A few examples are hip hop, belly dancing, tap, jazz and salsa. My favourite is Zumba. Many cultures are famous for their styles of dances. Experience a dance from across the globe!

BOTTOM LINE

Physical activity can be easy and fun. Be a role model and get active with your children so that the whole family will benefit.

If you would like to take advantages of more tips, resources and advice on nutrition for children, check out my service

The Important of Family Meals

The Important of Family Meals

We are busy! It’s challenging to find time to eat meals with friends and family. But, it’s important to share meals, because it opens dialogue, connects people and helps us eat a more balanced diet. It’s an enriching experience for people of all ages to share meals — from children to older adult.

WHY SHARE MEALS WITH OTHERS?

The biggest barriers to eating together are busy schedules like work and evening activities. It takes creativity to balance busy schedules, but it’s worth the effort because everyone benefits when you eat in the company of others!

  • Children who eat with their family have more nutritious diets, better academic performance, a lower risk for being overweight and less risk of eating disorders. Plus, children tend to have increased intake of vegetables and fruit, and a decreased intake of sugar-sweetened beverages.
  • Teens who share family meals get better grades, and are less likely to smoke, use drugs or alcohol, or to participate in serious fights.
  • Adults who eat with friends and family tend to eat more vegetables and fruits, drink less pop, eat fewer meals at fast food restaurants, and have lower body mass indexes.
  • Older adults who eat as part of a group have better diets, improved nutrient intake and lower rates of malnutrition.
  • People who come together in communities can eat together at community kitchens, where they learn to cook, share meals, try new foods, have fun and learn about nutrition.

START A CONVERSATION

For many people, sharing meals is a favourite time of day to interact with family and friends. It allows people to connect share traditions, learn, communicate and listen. If you are new to family meals, here are some Do’s and don’ts:

  1. DO give everyone at the table a chance to speak.
  2. DON’T use it as a time to scold or discipline picky eaters.
  3. DO ask questions that require more than a “yes” or “no” answer. So, instead of “did you have a good day?” try asking “tell me something interesting that happened today.”

Grab your FREE Mealtimes Conversation Starters list  HERE .

BOTTOM LINE

Sharing family meals doesn’t only mean dinner! If your evening schedule is hectic, share breakfast meals or have brunch together on the weekends. Most studies done on the benefits of family meals start with sharing at least four meals together per week. So, they all count!

Let’s enjoy the benefits of bringing families and friends together with food. How often do you have family dinner and how do you make it successful?

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

Teaching Children to Cook

Teaching Children to Cook

Starting from a young age, inspiring children to shop, cook and prepare food can set them up for a lifetime of healthy eating. A great way to teach children about food is to let them SHOP and COOK with you. Yet, a recent Ipsos survey found that 38 per cent of parents rarely or never let their child prepare a meal or snack – it’s a missed opportunity, but it can be easily fixed!

FIVE TIPS FOR COOKING WITH CHILDREN

It’s fun and rewarding to involve children in meal preparation – whether it’s at breakfast, lunch or dinner. Here are five tips for getting your children involved:

  1. Pick a recipe together: Children need to be part of the plan from the beginning, and it helps if they prepare something that they love to eat. Shop for groceries together too!
  2. Incorporate learning: Build on lessons they learn in school, such as math, social studies, media literacy, spelling, science and reading. Younger children can practice fine motor skills.
  3. Keep it fun! Imaginative play helps children get deeply involved. Make a theme night or turn your kitchen into a restaurant or reality cooking show.
  4. Be a role model: If you’re excited, they will be too. Try a new food, describe the flavour and be adventurous to inspire your eaters to do the same. Get other members of the family involved.
  5. Be cool about the mess: Spills and accidental messes happen, and it’s important to remain calm about little mishaps. Keep kitchen towels handy for cleaning up spills.

Children are much more likely to eat what they make, so cooking at home is a great tip! If you have picky eaters. It’s fun for them to eat their art creation!

Cooking with children helps reduce mealtime battles and boost their willingness to try new foods. It’s great for their self-confidence too.

WHAT CAN MY CHILD DO?

Here’s a guideline of kitchen skills based on age:

  • 2-3 year olds can wash vegetables and fruit or tear lettuce and salad greens
  • 3-4 year olds can mash potatoes and bananas or mix together batters
  • 4-6 year olds can measure dry and liquid ingredients or set the table
  • 6-8 year olds can toss salad ingredients together or make a simple breakfast
  • 8-12 year olds can make their own school lunch or help to plan meals
  • Teens can follow more complicated recipes or assemble and mix most ingredients. They can also be in charge of making one meal per week.

Did you teach your children how to shop and cook? Share your fun story. 

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

Top 5 Tips For Staying Cool When Feeding Kids During CNY

Top 5 Tips For Staying Cool When Feeding Kids During Chinese New Year

When I think about Chinese New Year in the past, many of my memories involve food. Cooking with my Mom, buying homemade cookies, preparing deep-fried spring rolls and sipping sugary-sweetened beverages or fake alcoholic drinks.

No matter what your Chinese New Year traditions are, food is always a huge part of the celebration. That’s why I think it’s important to put all weight loss goals on hold, give yourself a break and enjoy holiday foods without feeling guilty. I also think it’s important, as parents, to let our children enjoy holiday foods too — without being a food police and monitored our children’s diet for  24/7.

The Chinese New Year, in fact, present a great opportunity for our children to learn about moderation and mindfulness, if we give them the chance.

TOP FIVE TIPS FOR HOW TO MANAGE INDULGENT HOLIDAY FOODS WITH YOUR CHILDREN 

1. Have a healthy breakfast 

If there is one meal that should be non-negotiable, it’s breakfast. Children are hungry in the morning, so it’s a great opportunity to take advantage of their rumbly tummies and serve your children a balanced meal. We know that eating breakfast offers a wide range of benefits, but when protein (such as yogurt, milk, nuts, meat, eggs etc.) is included, it can tame the cookie monster later on by helping to control appetite and blood sugar levels. Breakfast is often the only meal that we can rely on timing-wise during the holidays (and even this can be random), so try to maximize nutrition here.

2. Throw your timetable out the window 

Without completely disregarding the time and allowing a food-free-for-all, try to be flexible when it comes to meal and snack timing during the holidays. Although you should ultimately maintain your role as the feeder (deciding what, when and where your child eats), it’s ok to relax a little during the holidays and go with the flow. Meals are often served earlier or later than usual, and snacking tends to be more frequent. When you do have some control over what is served (I focus on breakfast), try to include a nutritious variety of food, with milk or water to drink, and let the rest unfold as it will — holiday eating is random and fun and everyone (including children) should enjoy it.

3. Let your children decide 

At family gatherings, there will be platters of delicious foods that everyone is going to want to try (including your children). If there is a buffet, let your children explore different foods by guiding them through and allowing them to choose what they would like to try (not what you want them to eat). Try not to steer them towards healthy foods, but instead give them control over what goes on their plate. Allowing them to explore different foods that aren’t offered at home on a regular basis will help to widen their palate and give them a sense of independence and confidence when it comes to food.  Children will often choose some nutritious foods and some dessert foods–this is ok (and normal)! If you can, wait to visit the dessert table after your child has filled up on mealtime foods (or if you can’t avoid it the first round, visit it last). Sweet foods like chocolate, candy and cookies will almost always be gobbled up prior to nutritious mealtime foods, so children are more likely to fill up on them if given the chance.

Encourage balanced eating and mindfulness by modelling. Try to include veggies and fruits, lean protein-rich foods and some indulgent delicious foods too. Eat slowly and enjoy every bite. Leave foods that you don’t love (or that you’re too full to eat), behind, and have seconds of foods that you love and are hungry for. Modelling mindful, normal eating (regardless of what time of year), will benefit your child greatly, because they view how you eat as “normal”.

4. Don’t restrict treats and sweets 

The holidays present a great opportunity to teach your children about moderation and handling easy-to-love indulgent foods in a mindful way. After all, there will come a time when they’re exposed to unlimited amounts of these foods, and you want to prepare them for that. The idea is to raise children who are relaxed around indulgent foods; who make mindful, matter-of-fact decisions about when and how much they indulge (long term). Evidence shows that children who are restricted in their indulgent food intake eat more of them when they get the chance and are more overweight than they might be otherwise!

But how do parents teach their children about moderation?

Ellyn Satter, who is a leader in the field of child nutrition and feeding (and the master-mind behind the “Division of Responsibility in Feeding“), suggests including some savoury, high-fat foods like chips or fries at a meal sometimes (along with nutritious foods), and if dessert is offered, including a small serving for everyone who wants it (allowing everyone to decide when to eat it–before, during or after a meal). The reason she suggests limiting desserts to one serving at a meal is because children will take the easy way out and fill up on dessert otherwise. To counteract this scarcity created at mealtime however, Satter suggests periodically letting kids have unlimited access to sweets at a sit-down snack time, where they aren’t competing with other mealtime foods. For example, putting out a plate of cookies and a glass of milk, and letting your children eat as much as they’d like. When children feel that treats are limited or forbidden, they’re more likely to go crazy on them. And snack time presents a good opportunity to let them have unlimited access (periodically), and naturally learn about moderation.

It’s true, children will often go crazy at first (which is normal), but the novelty will wear off and they will tend to eat less and less. Try doing this not only during the holidays, but throughout the rest of the year too. Satter suggests offering nutritious sweets when you can, such as oatmeal cookies or banana bread, which will make it easier for you to trust the process!

5. Focus on family time, not food

Instead of fighting with your children to sit down to the table to eat dinner, let them know that they don’t have to eat if they don’t want to (after all, they have likely filled up on yummy snacks all afternoon with their siblings, friends or cousins) but that they do need to sit down at the table with everyone to visit, laugh and catch up. When you take the pressure off of children to eat, they are often more open to trying foods and being less “picky” with their choices. You may be surprised at how much your children end up eating, and even if they don’t, it’s OK. You will enjoy yourself so much more if you resist telling them to have “three more bites” and focus instead on creating happy holiday memories.

Happy holidays from my family to yours!

If you enjoy this post, you might also interested in reading about how to get your kids back into routine after Chinese New Year

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How to Deal with Halloween Candies

Halloween is here! As parents, many of us face the yearly challenge of a pillowcase full of treats or candies that lands on our kitchen table or living room floor, whether it is this year or in years to come. The question is: how will you handle it? Will you let your children have a candy free-for-all so it disappears quickly, or will you allow just one or two treats per day to make it last until Christmas? Maybe you’ll make the treats disappear in other ways, like encouraging your children to trade them for non-candy alternatives or even donating the haul.

Last year, my son was still young enough not to fully grasp what was going on. Candy hadn’t yet become the main attraction for Halloween. Instead, he was just excited to put on his “Superman” costume and head out for trick-or-treating.

Halloween 2016

How you choose to manage Halloween candy as a parent is personal. There’s  no single “right” way to do it. But why should we be concerned about our children consuming lots of candy? If sugary treats are eaten too frequently and in large amounts, they can contribute to poor dental health, displace nutrient-dense foods, and lead to unhealthy weight gain.

So, how can we teach our children about “treats” in general?

As a dietitian and mom, I take the approach that there are NO BAD FOODS, JUST BAD DIETS. What matters most is what we do between this Halloween and the next – what happens on October 31 is only one day.  Fun foods like candy and chocolate are delicious (let’s be honest!), and if we restrict them too much, they can become even more tempting.

This year, my son has a better idea of what Halloween is all about. And while part of me feels the urge to put on my “dietitian hat” and play the “Treats Police”, I try not to. I don’t want to take the joy of Halloween away from him. Instead, I use this time to teach him how to manage his treat intake on his own, both now and in the future, so he doesn’t feel the need to sneak, hide, or overeat treats. My goal is to use this fun holiday to help him build a healthy relationship with food.

Halloween 2017
Halloween 2017

Here’s what I’ve done now that my son has reached the stage where candy takes priority over cute costumes.

THE LAST MINUTE BUYER 

Grocery stores are clever, they position huge piles of Halloween candy right at the entrance when your cart is empty AND where you can’t help but see them as you wait in the checkout lane. Therefore, I wait until the day before (or maybe a week) before Halloween to buy candy. This way, I don’t have to deal with the “SEE-FOOD SYNDROME“. I also make sure to buy least favourite treats to hand out – lollipop, gummy candies, smarties, etc. If I were to buy chocolate, well, that would be a different story.

If your favourite candies/treats are in the house, you and your family are more likely to eat them ALL. Remember: Out of sight, out of mind; In your sight, in your mind. 

FULE UP BEFORE TRICK-OR-TREATING

Start the day with a wholesome, filling breakfast; encourage a healthy lunch, and make sure to serve a balanced dinner to fill their tummies before heading out for trick-or-treating. This way, you can prevent your children from turning into “candy monster” by the time they come home.

POUR IT OUT AND SORT IT OUT 

Use a small bucket or bag and limit the number of houses your children visit, so their candy collection starts out smaller. Once you’re back home with your child’s little sack of goodies, before you do anything, pour it out and sort it out together. Have them separate “the favourites” from “the least favourite”, and ask if they’d like to share any with will you. This is a great opportunity to teach them to be “picky” about their choices. Observe how much they consume without making any comments or rules, you may be surprised how many children can self-regulate and eat only a few pieces.

SWITCH WITCH 

Children can choose a few of their favourite candies and then leave the rest out for the “Switch Witch” who takes it away and replaces it with a desired toy or non-food gift, such as movie tickets, books, crayons or cash for older kids. Also, some families have their children donate extra candy to a local food bank or dental office.

LET THEM ENJOY

On Halloween night, I let my son pick two or three candies to try. For older children, you might allow them to enjoy as much as they want.

Forbidding them from having any candy can sometimes increase their desire for it.

Trust me, your child may surprise you by having a few pieces, then choosing to save the rest, or by gorging until they feel a little sick. Enjoying fun foods like candy and chocolate occasionally (even daily in moderation) is normal, and it’s important that children don’t label these foods as “bad” foods. This approach reduces the likelihood of them sneaking or over-indulging on candy when you’re not around.

And remember, one night of indulging in treats won’t affect their long-term nutritional status or weight. Often, the children seem to grow bored with their candy after a few days if it’s not overly restricted or rationed.

BOTTOM LINE

How can you make sure Halloween isn’t a nightmare for you or your children? Think of it as a perfect opportunity to teach them about MODERATION, BALANCE, MINDFUL indulging.

Happy Halloween !!

Did you know I offer personalized nutrition counseling for children and families? If you’d like to learn more, check out my service here

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Foods to Pack on Family Road Trip

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

PLAN AHEAD

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

PREPARE AHEAD

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

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

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

Breakfast

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

Lunch/Dinner 

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

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

My Favourite Road Trip Snacks 

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

BOTTOM LINE 

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

What’s in your packing list now?