I'm Hungry...words you hate to hear.

Teeth are brushed, water is at the side of the bed, books are read and then the two year old says "I'm hungry". Here is the predicament, she did not eat much of a dinner (which she does when she does not like it). Encouragement was made to try and eat more. She stubbornly resisted and now time has passed and it is time for bed. "Kitchen is closed" is what I want to say and then I worry that she will wake up in the middle of the night with hunger pains. 

Making everyone sit down to eat together as a family at dinner time has always been important to me. Timing meals and making it to where everyone knows that we eat between 5:30-6 every night has been a part of the process that I think is important to get kids to eat healthy. But now what do I do when she won't eat when, and what, I want her to eat?

 

So along with my mission to decrease the amount of junk food in my children's diet, here are some things that I tried to do to increase what she ate at dinnertime:

 

• I limited the amount of snacks before dinner and limited the "grazing" hours between 4-6. Filling this time with only fruits and vegetables. Distracting her with outdoor playtime also seemed to help.
 
• Increased the protein filled snacks in hopes to satisfy her longer. Choosing snacks like milk, cheese, low sugar yogurts, lean cuts of deli meat, bean dips, seeds and nuts.
 
• Incorporating foods with more fiber such as whole grains, fruits and vegetables. Popcorn, fresh cut up fruit and vegetables along with high fiber breads can be a good place to start. To help them eat more of their vegetables I just purchased a new veggie dip that Sabra makes. The same company that makes a delicious hummus also makes a cucumber dill veggie dip. My friend told me about it and I can't wait for them to try it. It seems a little healthier than Ranch dressing because it is made with Greek yogurt.  
 
• I also chose to have both kids become more involved with the meal planning. I know what you may be thinking, they are only 5 and 2, but I am finding that the more that they can help me choose what we eat the more apt they are to eat it. I have designed dinner recipe cards in which they can help me choose from. We place the dinner cards on the refrigerator in magnets so that everyone knows what is for dinner. For more info on these recipe boxes visit: www.abcdeatright.com/parents . The site is still under construction but if you want to order a recipe box email me at Brandi@abcdeatright.com . 

 

Sometimes I think it is ridiculous that I worry that my daughter is hungry at night when thousands of children in the US go to bed without eating anything at all. I realize that it may be a phase and that she does eat well when she wants too. But I still want to focus my attention on getting her to eat with some normalcy in her schedule. It is a challenge to balance everything with children. As a mom and a Registered Dietitian I face a constant personal battle with healthy nutrition. My ultimate goal is to instill good eating habits within both of our kids while they are still young. Arming them with nutrition education will benefit them throughout their lives and will end up being one of the best gifts I could give them.

How do you get through your feeding struggles?

 

Why is nutrition so...ahem...BORING?

When somebody mentions nutrition do you inwardly cringe? You know that it is important but why does it have to be so dry and stale? Even the American Dietetic Association recently changed their names to the Academy of Nutrition and Dietetics in hopes of spicing up the subject and making it sound more glamorous. Did you know that nutrition has its own month? And there is an actual day where Registered Dietitians are acknowledged? (March is National Nutrition Month, and March 14^th is National Registered Dietitians day!) .

This year the theme for National Nutrition Month is “Get Your Plate in Shape” in honor of the USDA changing the food guide pyramid to the My Plate theme last summer.

My Plate focuses on:

·         Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

·         Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

·         Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

·         Enjoy your foods but eat less: Avoid over sized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Just remember, Registered Dietitians are there for you. They know nutrition in and out (like me, most Registered Dietitian’s are the geeky biology/chemistry majors that thrive on information that surrounds the body and the environment). If you have nutrition related question don’t feel like you are alone, seek out a Registered Dietitian in your area and let them help you and your child lead a healthier balanced lifestyle! To find a Registered Dietitian in your area visit: www.eatright.org

You can also email me with questions: Brandi@ABCDEatRight.com . I also have a weekly free e-newsletter that will provide you with recipes, healthy tips and activity ideas for parents, teachers and kids. In honor of National Nutrition Month explore new foods!  You might be surprised how delicious and exciting nutrition can be.

Launching March 1^st, 2012- ABCD Eat Right’s – Take Out Recipes for Kids- Forget the take out bring home healthy nutrition with this meal planning system. What’s included? 8 breakfast, 10 lunch, and 25 dinner recipe cards. All recipes are displayed on 2x3 cards which can be inserted into 1 of the 3 decorated magnets. These magnets hang on the refrigerator and alert the entire family as to what to expect for their next meal. They can even help choose what they want and shop for groceries because the handy recipe cards are small enough to fit into a wallet and double as a recipe card and a shopping list! Check them out today! www.ABCDEatRight.com

New or old food for kids? Einkorn and Emmer

Did you know that the wheat that we eat these days is not the same wheat as what was eaten even 60 years ago? During the 1920's genetic manipulation was performed on wheat by American scientists looking for an answer to the problem of starvation and famine. Through the years they developed a grain that grew faster and was more resistant to pests and changes in climate. Although noble in efforts, this change in wheat has had an impact on food production and human body shape. We consume loads of this genetically modified wheat without giving it a second thought.

Einkorn and Emmer are the "ancient" forms of wheat. This form of wheat has a different chromosomal composition. Einkorn can be found in certain pastas and baked goods which we found at stores such as Whole Foods. We did not have the issues with childhood and adult obesity so many years ago. There are many contributing factors that have changed throughout the years but wheat has been a relatively new piece of the dynamic obesity puzzle. If you are interested in ancient grains I highly encourage you to try them. It can't hurt! And what if it actually helps?

We are exploring the E's this week at ABCD Eat Right's Newsletter.

Sign up today so you don't miss a letter!

www.ABCDEatRight.com

Designable changes- Increase your kids healthy foods intake

A few weeks ago my family purchased a new dining room table. Our previous table has been in our family for over twenty years and throughout the years we had gradually lost members of the chair family that accompanied the table. We were down to 3 chairs and a Roley chair from our office. Of course the table had been beautifully colored on with permanent marker by the kids but honestly, this Sharpie surprise was not really working for us.

This new table was like Christmas morning all over again. It was amazing and by far the most beautiful piece of furniture that we own. The kids were ecstatic and could not wait to sit and eat at it. Our son made up "rules for the table" and we all had to abide by them. He even chipped in and offered to clean the table after meals were served. It was a surprising bonus to an already exciting purchase.

Over the course of the last few weeks I felt like the kids have even improved their eating habits since the purchase of the new table. By no means am I insinuating that a new dining room table will solve all the problems in the world concerning improved eating habits, but in our house I am excited to announce that we have seen some slight changes.

So what does this mean for all parents? Maybe just a little change at the dinner table is all that a child needs. A new place mat, a new spoon, fork, cup or colorful plate. Something they could call their own and be considered special to them. Maybe it is time to move out of the baby bowls and plates ( I have plenty of those still left) and give it a try, you might find some surprising changes in your child's eating habits.

This week is "D" week at Abcd Eat Right.com. Do you have our newsletter yet? Don't miss out on the rest of the alphabet tips. Sign up today at www.Abcdeatright.com

Cha Cha Cha Chia...seed a healthy addition for kids

You may have heard of the Chia Pet- a popular iconic clay pot you could find in various shapes that would grow grass on the outside of it. Although chia made a super cute decade icon it is a relatively new superfood tauted in North America. This super rich food was cherished by the Aztec's for promoting health and stamina. This ancient seed is full of protein, omega-3 fatty acids, calcium, iron and fiber. All of that packed into a tiny seed that is about the size of a poppy seed. This ancient grain can be eaten raw and is highly absorbent. Chia seed adds a nutty flavor and can be used as an egg replacer in recipes and added to yogurt, granola, baked goods, smoothies, oatmeal's and sauces. You can find it in the seed or grain aisle of the grocery store. Don't miss out on all the benefits this little seed provides. It packs a powerful punch!

Do You get our weekly newsletter? We are going through the alphabet and exploring nutrition from A-Z! Sign up at www.ABCDEATRight.com

Kale lasagna diavolo

In my quest to find new foods to have the kids eat, and keep it interesting for my husband, I perused my recipe collection and found this recipe. I love kale. Not just because it sounds like my husband's name Kel (Kale is the southern pronunciation) :), but because it is full of Vitamin A, C, K, iron and folate. Not to mention fiber. If you need a quick recipe to prepare for a weeknight dinner (it does take 40 minutes to cook but only 20 to prep), I recommend this one. Click on the link to bring you to Vegetarian Times website where I originally found the recipe. Enjoy!

Kale Lasagna Diavolo