Tag Archives: nutrition

Transform Your Picky Eater!

Few things cause more parental frustration than trying to get a picky eater to enjoy a well-rounded diet. Whether your child has been picky all his life, or, out of nowhere is now turning up his nose at healthy foods he previously adored, it’s easy to feel like your failing as a caregiver.

“I think we need to remember that it is developmentally appropriate for children to not only move in and out of enjoying certain foods, but also to test limits and boundaries with their parents around refusing to eat what we give them,” says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women’s health and family medicine.

20941719_originalA parent herself, when Shunney’s son goes through phases when he eats only certain things, she tries to remain consistent and optimistic.

“I believe it’s part of my job as a mama to keep a positive tone in my voice as I offer variety, explain the importance of protein for muscles and smarts, and sing the praises of eating a rainbow – even after a full day’s work while going up against a tired first-grader who only wants dessert,” she says. “I think the biggest mistake we make is when we just give up and give in because, well, it can be exhausting.”

To help parents win the food fights and bring peace to the dinner table, Shunney offers five simple ideas for transforming a child with finicky tendencies into an amazing eater with optimal nutrition.

1. Cook more.   Cook for your children and make their dishes simple without lots of sauces and spices. If possible, let them help you cook so they can be part of the fun. Cooking whole unprocessed foods will ensure your family is getting the biggest nutrition bang for your buck. There will be less sodium, sugar, additive and preservatives as well.

2. Eat more veggies.   Present them with choices: Would you like carrots or red peppers? Pickles or olives? Try starting dinner with a raw veggie plate and let your kids select what they want. It’s a healthy appetizer that makes eating whole foods a regular part of the meal routine.
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3. Pick your protein.   Find three protein meals your kids like and use them often for dinner and lunches. Peanut butter and jelly should not be an everyday option. Other ideas: Alaskan salmon burgers, organic chicken strips and eating breakfast for dinner that includes a protein like eggs. Choose animal products that are pastured and fed organic feed. If you eat beef, choose grass-fed – this will provide better fats for your children’s development, immune system and cognitive function, as well as help you avoid exposure to chemicals and antibiotics.

4. Supplements.  Supplements are really important for kids – even ones who eat well. A good multivitamin can help bridge the gap for a picky eater. Add in an omega-3 EPA and DHA supplement which has numerous well-researched benefits in areas like childhood immunity, behavior and attention, cognitive function and emotional well-being. Try a vitamin D supplement – 400 I.U. for breast-fed infants, 500 I.U. from 1-3 years old, 800 I.U. from 4-8 years old, and 1300 I.U. from 9-18 years old.

5. Show them. Teach them good eating habits by modeling good eating habits. Share your favorite foods. Sit down at the table and eat. Love your veggies. Relish your protein. Don’t overdo it on starch. Take it easy on dessert. Drink water. Enjoy your food.

“We often take health and nutrition way too seriously and it stops being any fun. I believe that eating food is one of the supreme joys of life, particularly when it’s eaten with people you love!” says Shunney. “Planning meals, preparing food, eating it together while talking and laughing – even the clean up – can all be fun if we make that our intention. The more fun it is, the more our kids will want to participate, and the more they do that, the more engaged they will be around food and family.”

Guilt Free Chips!

bellawebNow you can indulge into a bag of your favorite flavored chips without feeling guilty! Quest protein chips contain only five grams of carbs and boast 21 grams of protein. Additionally, they are gluten free with no added soy. By comparison, a typical bag of chips contains 23 grams of carbs, two grams of fat and two grams of protein.

The 120-calorie bags of salty chips are sold individually or can be purchased in bulk. The flavors offered are barbeque, sea slat, cheddar and sour cream, salt and vinegar, and sour cream and onion. Ingredients for the guilt free chips include: protein blend (milk protein isolate, whey protein isolate), dried potatoes, corn starch and high oleic sunflower oil.

Quest nutrition also offers pasta, protein bars, cravings peanut butter cups and merchandise! Quest’s mission is to revolutionize food and make healthy eating fun for others. 

To find a retailer that offers them near you, check out their website. Enjoy your tasty, guilt free bag of chips!

 

Written by Kristi Hall

Clean Plate Club

Eating “clean” is pretty popular right now, with celebs like Jessica Alba, Gwyneth Paltrow and Katy Perry touting its benefits. Clean eaters report feeling less bloated, more energized and having that healthy glow.

There are many variations of a clean diet. Paleo enthusiasts eat clean by avoiding grains, starchy vegetables and sugar. Vegetarians avoid meat; a clean vegan eschews all types of animal products. Others search out raw dairy and fermented foods to add to their diet.

In my opinion, eating clean requires you to tune into your body and eat in a way that fully nourishes and honors your unique dietary needs. While there isn’t one definition of clean eating, there are some basic tenants:

1. Eat whole, minimally processed foods. No Velveeta, here. Real food, simply prepared, tastes amazing. You decide if meat and dairy help you feel well. Standard white or brown sugar is avoided in favor of less processed options like honey, maple syrup, and coconut or date sugar.

2. Focus on meals or snacks that add value. Clean meals have added nutrients– whether you add pureed squash to macaroni and cheese or greens to a smoothie, or use sweet potatoes instead of white, it’s all about elevating nutritional value.

3. Use healthy, monounsaturated fats + coconut oil. Think nuts, seeds, avocado, and olive oils. Coconut oil has been shown to resist candida albicans (yeast) and is thought to be heart healthy, though more research is needed.

4. Experiment with gluten-free grains. Many people have gluten sensitivities. Even if you don’t, incorporating gluten free grains into your diet adds nutrient variety (millet, quinoa and amaranth need some love, too!)

5. Buy local & organic, when possible. Food has the most nutrients when it’s fresh. You’ll find the freshest (and often the least expensive) fruits and vegetables at your farm stand or farmer’s market. Buying organic protects water quality, protects the health of the farmer and field workers, and promotes biodiversity.

So, you wanna eat clean but don’t know where to start? I recommend choosing one meal and focusing on cleaning it up 3-4 times a week. For example, if you want to upgrade your lunch, you can find a few clean recipes you enjoy and strive to eat clean at lunchtime for 3-4 days that week. Repeat until it feels comfortable, then move on to breakfast or dinner.

Don’t get slowed down by trying to eat perfectly “clean.”  Remember, your diet is a vehicle for living an energized life. Fuel it 80 percent of the time with high-test, healthy foods and leave yourself some room for treats.

 

Written by: Katie Haines, CHHC

Healthy Roots, Happy Life LLC  www.healthyrootshappylife.com