A couple of months ago I shared a Q+A that I did with the ladies from Seed + Season (you can find that post here), and today we did another one based around kiddo nutrition… a fairly regular topic that seems to come up here and there on instagram. They’re answering everything from some great nut free school lunch options, a muffin recipe packed with nutrients (at the bottom of the post), and ways to get the kiddos in on mealtime. I know not everyone here has young kiddos, but hopefully it can be helpful for those who do!
And can we get a praise hands emoji for it being hump day please?? One day closer to Friday! Hope everyone has a good day!
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Q. How bad is it if my child eats the same thing everyday, nutritionally speaking?
A. As long as your kids are getting a balance of protein, fats and carbs (coming mostly from fruits, veggies and whole grains) that is ok! Protein is especially important, and if that is currently coming from the same source it’s all good as long as their intake is sufficient. You can try encouraging different fruit + veggie intake by talking up color and challenging your kid to include as many colors of the rainbow on their plate, or challenging them to choose a different color of the rainbow for each meal.
Q. Super fast meal options mama shouldn’t feel guilty about feeding her little in a pinch?
A. To get dinner or lunch on the table in a pinch, try one-pot, one-skillet or one-sheet pan options. Make sure you get some protein + fiber on there (throw chicken cutlets + any veggies on a sheet pan, grab frozen meatballs and simmer in tomato sauce with broccoli and noodles, grab a can of beans and reheat with some rice and veggies). Make your life easier by opting for quick protein options (chicken sausages, canned beans/chickpeas, organic cheese) and fill in the rest of the meal with fiber from fruit, veggies or whole grains. You’ll be covering your little’s nutritional needs, so zero guilt needed!
Q. Starting baby on solids! Wanting to lay a base for our family’s food when he is little. Any tips?
A. Exciting! Cooked and pureed veggies, mashed banana and avocado, cooked, ground single-grain cereal or well-cooked pureed poultry, meats or beans are good options to start your baby off. The most important thing about getting your little one to love eating nutritionally is eating nutritionally yourself! If they watch you eating fruits + veggies at meal times they are more likely to try them out for themselves as they grow older.
Q. Tips on dinner refusal, even if hungry and typically likes what it is
A. Kids and dinner refusal is often a matter of control. They want to be able to have some say in what they can and cannot do and meal time is a great opportunity to do this. As someone who teaches intuitive eating, I often apply the same satiety and hunger checks to my LO. You can go through simple questions such as “place a hand on your belly, does it feel hungry?” or “what looks good to you on the plate?” This type of questioning puts them in the driver’s seat and in control of their own hunger cues.
Q. Advice for 2yr old with no interest in mealtimes? Trying to make them fun/enjoyable, but no joy.
A. Try getting them as involved in the meal as possible! Can you set up a build-your-own pizza station where they get to choose their toppings (include as many colorful veggies in there as possible!) Can you have them pour or mix in ingredients to a bowl when you are whipping up dinner? Even just having them present when you are cooking can be helpful to getting them excited about the actual meal.
Q. Nut free school lunch ideas
A. Sandwiches with nitrate-free deli meats or hummus, quesadilla with some veggies sneaked in, chicken + couscous, home-made soups, whole-grain crackers with organic cheese, turkey and veggie sticks.
Q. What happens when you want your kids to eat more but the pressure backfires?
A. It’s definitely hard, but try to respect your child’s appetite (or lack thereof). Try not to bribe or force your child into eating more or finishing their plate as this might ignite frustration or anxiety around meal time. Instead, stick to a regular schedule so your child gets a sense of a routine and offer several options so your child feels a sense of control. If you’re nervous about your child’s intake and they are not meeting growth chart standards, talk to your doctor about protein shakes or supplements.
Q. Definitely advice for picky eaters. My 2yo basically refuses any meal these days.
A. The more we push for them to eat on our schedule, in our way, the more it generally drives them in the other direction. Again, this is a way for them to assert control in the situation. The most important thing is to be consistent: establish a mealtime routine, limit distractions such as screens, allow them to eat on their own (even if it gets messy!) and offer a variety of foods at meal time. These few tips will encourage your kid to meet you halfway. It is hard for us as parents to relinquish control during mealtimes, but it is that stepping back that gives the opening for your child to make his/her decisions about food. Also, remember to seek help if the problem persists. If you feel like you’re in need of feeding therapy, there are some wonderful options.
Q. Snacks for after a soccer game.
A. Provide snacks that help to refuel, not trigger a sugar-crash. Great options include 6-oz cartons of yogurt or drinkable yogurts, PB/almond butter or nut-free sun-butter wraps on whole-grain tortillas, organic string cheese + whole-grain pretzels or veggie sticks, low-sugar granola bars (Perfect Bar for Kids is a great packaged choice as it only has 7 g of sugar!). Make sure there are plenty of options for hydration too – H20 is obviously the best, and you can try to make water more palatable by adding in some squeezed lemon or whole fruit pieces to infuse some yummy flavor.
Q. How much added sugar is “ok” daily?
A. The American Heart Association recommends that kids aged 2 – 18 should not exceed more than 6 teaspoons a day (25 g). Sneaky sources include sports drinks, sodas, juices. If you are providing a whole-foods diet (fruits, veggies, whole grains, lean proteins and fats, then your risk of exceeding that amount significantly decreases. Those major sugar sources come from packaged snacks and beverages, so if you do consume those make sure that the “Added Sugar” content on the Nutrition Facts panel is minimal (<10 g).
Q. Supplements or food suggestions for vegan kids (egg/dairy allergy).
A. For vegans, it is important to get in a few key nutrients:
-calcium (bok choy, seeds, beans/lentils)
-omega-3 (chia seeds, flaxseeds – can add these to smoothies)
-B-12 (fortified cereals, nutritional yeast)
-iron (dark green leafy vegetables, certain dried-fruits like apricots)
-protein (soy, tofu, beans, lentils)
-vitamin D (fortified OJ and plant-based milks)
If you’re worried about your child getting any of these nutrients adequately, talk to your doc or a registered dietitian about a supplement that is good for your kid for their age, lifestyle, weight, activity level, etc.
Q. Best easy grab and go snacks (that I don’t have to “make”).
A. For packaged snacks, my recommendations for nutrient-dense options include
Perfect Bar for Kids
Boom Chika Pop
Simply 7 Lentil Chipa
Simple Mills Crackers
Moon Cheese
Whole Foods Freeze-Dried Apples or Bare Fruit Organic Apple Chips
Saffron Road Crunchy Chickpeas
Rhythm Superfoods Beet Chips
If you’re going the whole-foods route, try organic string cheese + carrot sticks, whole-grain pretzels + hummus/PB/almond butters or sliced apple with yogurt.
Q. My LO is very picky, are there certain vegetables they might “like” more than others?
A. Try sweet potatoes/squash (in-season for Fall!) as they are a bit sweet and mild in texture. Grape tomatoes or baby carrots are also nice and sweet and can be offered as a snack. Also, you can try mashing or mixing new vegetables into ones your kids already like (mashed potatoes is usually a favorite). Mash cauliflower or grated zucchini into mashed potatoes or incorporate spinach or leafy greens into a quesadilla or pasta dish!
GREEN MONSTER MUFFINS
