8 Amazing Benefits of Breastfeeding for Babies [Infographic]

In honor of World Breastfeeding Week, I thought I'd share a special infographic with you highlighting only a few of the amazing benefits of breastfeeding for babies.  I'm definitely an advocate for breastfeeding and want to do my part in bringing awareness to this natural, healthy feeding practice for infants.  If interested, please check out my previous posts on this topic:  Breastfeeding: A Moral Decision?, Breastfeeding: What are the Benefits for Baby?,  Breastfeeding: How Does it Benefit Mom?, and Breastfeeding: Sticking with it.   Without further adieu, here's the infographic. Please feel free to share with proper credit.

How do you bring awareness to and support breastfeeding?  

Amazing Benefits of Breastfeeding for Babies - Copyright 2014 - Michelle Loy, MPH, MS, RDN, CSSD

Amazing Benefits of Breastfeeding for Babies by Michelle Loy, MPH, MS, RDN, CSSD is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
Based on a work at nutritionandwellnessbytes.blogspot.com.

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

Back to school: Why breakfast is essential

Breakfast -- a back-to-school essential

Backpack? Check!  Pencils?  Check!  Loose-leaf paper? Check!  Breakfast?  If you're a parent getting your student ready to go back to school soon, then you may want to consider adding breakfast to the checklist of back-to-school necessities.  A daily breakfast will help prepare your child for school in many ways that books, pencils, and papers cannot.  So before shuttling your children out the door and onto the classroom, check out these 5 reasons that breakfast is essential to your student's health and well-being.

Reason #1:  Better academic performance
Without breakfast, some children may go for up to 18 hours before their next meal.  A nutritious breakfast will provide the fuel and nutrients that your child's brain needs for better memory and focus during school.  Studies have shown that children who eat breakfast tend to perform better academically than their breakfast-skipping peers.  It appears that consuming breakfast may help with numerous skills, such as math, reading, and memory.  Not only has breakfast consumption been tied to enhanced test scores, but it has also been associated with better attendance and punctuality.

Reason #2:  Better nutritional intake
Breakfast contributes significantly to the overall energy, vitamins and minerals that children need to sustain their scholastic activities, especially in the morning.  Studies link student breakfast consumers with more nutritionally adequate diets that are higher in nutrients, such as protein, calcium, iron, fiber, and vitamins A and C.  On the other hand, breakfast skippers tend to have lower intakes of nutritious foods, like vegetables and fruits.

Reason #3:  Better psychosocial health and behavior
Breakfast consumption among students has been associated with improvements in psychosocial health, which involves the way a child thinks, feels, or interacts with others.  The affect seems to be most apparent among those students with poorer nutritional status or with low nutrient intakes.  Progress with behavior, such as hyperactivity, has also been observed.

Reason #4:  Healthier weight
Most, but not all, studies have reported that children who are overweight tend to skip breakfast more frequently than children who are at healthy weights.  In fact, adolescents who regularly consumed breakfast or who increased their consumption of breakfast maintained better weight control in long-term studies.  Researchers propose several theories about how regular breakfast consumption promotes healthier body weights, including improved appetite regulation, enhanced diet quality, and reduced calorie intake.

Reason #5:  Development and maintenance of a lifelong health habit
Studies have shown that children who skip breakfast are more likely to become adults who skip breakfast.  In fact, breakfast skipping appears to increase with age, so it's important to help children establish the habit while they're young.  Routine breakfast intake during adulthood has been associated with positive benefits, such as improved weight control, fewer cardiovascular risk factors, and improved memory.

You now may be asking whether or not the types of foods included in breakfast matter when it comes to child health and performance, and the answer is a resounding YES!  Stay tuned for a follow-up post answering this question.  Thank you for reading!

What benefits have you noticed about breakfast consumption for your children?

Photo credit:  qwrrty via Flickr

Watch Out For These Kids' Food Marketing Gimmicks

Photo credit: Mykl Roventine (Flickr)

Would you be surprised to learn that the food industry spends over $1.6 billion each year marketing to our American youth?  If you've ever spent a half hour watching The Disney Channel or Nickelodeon, you've probably seen plenty of examples of the types of foods that are marketed to kids.  They are typically calorie dense, nutrient poor processed foods, like sugary cereals, sweetened beverages, and convenience foods.  Not only are companies marketing to children on the silver screen, but they're also marketing to kids on the Internet, through mobile phones, in video games, and in schools.  They continue to find sneaky creative ways to reach America's youth.  There's a good reason that companies spend so much marketing to kids. It works.  Not only do children develop a preference for the advertised foods, but the advertisements are also linked with greater consumption of and requests for these foods, higher total calorie intake, and more snacking. Unfortunately, children under 8 years old don't really grasp that they are being marketed to.  While there has been a call for food marketers to voluntarily change marketing strategies for kids' foods, the progress has been minimal, in my opinion.  The good news is that parents don't have to wait for these marketing practices to change. With the division of responsibility in feeding, parents are in charge of what children eat.  However, because of the many inventive advertising strategies of food marketers, sometimes parents' best efforts are sidetracked.  Here's a list of 6 common marketing gimmicks to watch out for when it comes to foods for kids.

• Spokes-characters, celebrities, and cartoon characters:  Be leery of anything with these on the packaging or in advertisements.  These are the products for which many parents experience "pester power" from their kiddos, and they're also usually some of the least nutritious foods.  You could use this strategy to your advantage by packing your own nutritious snacks with some DIY sticker marketing.

• Toys and Games:  This is actually a hot button issue right now as Nebraska is currently proposing a bill that would ban toys in fast food kids' meals.  I definitely know these strategies work as I fell for them as a kid.  As you're standing your ground, keep in mind that these toys and games are often cheap and quickly forgettable.

• Nutrient, Health, or Other Claims:  I see a lot of these claims plastered on some of the least nutritious foods for kids: "High in Vitamin C", "Good Source of Calcium and Vitamin D", "Gluten Free", "Organic", or "Natural".  Beware!  These are often big distractors.  I saw a terrific example of this just the other day in the store.  A package of Kool Aid Jammers boldly claimed "100% Daily Value of Vitamin C".  I would recommend whole foods, like oranges or strawberries, that also contain many other valuable nutrients before I'd recommend Kool-Aid as an excellent source of vitamin C.  While "Gluten Free" and "Organic" foods are hot right now, that doesn't mean they're nutritious.  "Made with Real Milk" or "Made with Real Fruit"?  What else are they made with?  Read the labels, especially the ingredient list.  Are there a lot of ingredients?  Are there numerous sources of added sugar?  Is it high in sodium?  Does it contain trans fat partially hydrogenated oils?

• Coupons or Promotions: Coupons and promos can definitely offer great ways to save money, if used wisely.  The truth is that these are proven marketing tools.  They're frequently offered on new food products to get consumers to try them in hopes of creating repeat users. I've seen these coupons, and believe me, they're not always for the most nutritious foods.  So think twice before clipping all of those coupons or jumping into the promos.

• Rewards or Sweepstakes:  These programs are very enticing.  Earn rewards points when purchasing participating food items, and use those points to "buy" things like movie tickets, magazine subscriptions, or restaurant gift cards.  Or earn your chance at an amazing prize in a sweepstakes contest with just one purchase.  If it's prizes you're after, then it might be health-wise to go about getting them the old-fashioned way.  Buy them directly or save up for them.  Otherwise, consider being very picky when it comes to participating in these programs.  

• Supporting Good Causes:  While programs, like Box Tops For Education, support good causes, they could still be luring you in to buying foods that aren't very nutritious.  Many of the participating food products for the Box Tops program are low nutrition quality, processed foods, like sugary, refined cereals and snacks.  If you want to support the cause, consider donating directly, select more nutritious food items, or opt for non-food items instead.

As a parent, I understand that we've really got quite the challenge on our hands since we can't just put our kids in a bubble and feed them nutritious foods all day long.  The littlest ones may throw a temper tantrum when we choose not to purchase less nutritious foods with the spokes-characters on them.  The older ones may get the food when they're out with friends.  Remember, you still have a significant impact on what your children eat regardless of those struggles.  You have an amazing opportunity to leave your children with a legacy of health and well-being, so remember that amidst the challenges.  If you'd like more info on how to best guide your family through all the food marketing, you may want to check out this tip sheet from the Yale Rudd Center for Food Policy & Obesity.

What kids' food marketing gimmicks do you struggle with most?  How do you manage them?  

The amazing benefits of the family meal

Photo credit: Michelle Loy. Copyright 2006. All rights reserved.

Almost five years ago, my husband and I traveled to Thailand where we met some of my family for the very first time.  We only knew a few basic Thai phrases, like "Hello!", "Thank You!", and "Where's the bathroom?".  My family there knew little English, so communicating was a challenge.  Let's just say we did a lot of smiling, which is not unusual in the "Land of Smiles".  One of the first activities that we did after arriving was share a meal together, and that is when the magic happened.  We connected.  Although my mom had to do a lot of translating for us, the food and the meal was helping us connect.  This meal offered me a fantastic glimpse into part of my Thai heritage as my family members enjoyed telling us about their favorite Thai dishes along with other great stories.  Family meals definitely offer a time to bond, and I love them for that.  As a dietitian and mother of two, I also love them for other reasons, too.

Family meals present an opportunity to build a legacy of health with our children.  Studies suggest that children and teens who regularly participate in family meals have higher quality diets.  Routine family meals are also associated with greater intakes of vegetables and fruits and lower intakes of fried foods, sodas, and trans fats.  Plus, family meals may also help lower the risk of overweight and reduce disordered eating behaviors in adolescents.  Researchers also propose that regular family meals during childhood and adolescence have a positive, lasting effect into young adulthood.

Family meals present an opportunity for parents to model positive eating behaviors and food intake to their children.  In fact, studies have exhibited a positive relationship between children's vegetable and fruit intake and parental modeling. Parents have a very strong influence on children's food preferences, even into adolescence. They learn by watching you!

Family meals present an opportunity for parents to discuss nutrition and healthy eating.  While I don't plan nutrition lectures for my kids at meal time, I definitely discover teachable moments during which I am able to share some positive (and age-appropriate) nutrition education with my children.  In fact, my daughter often enjoys asking my husband and I how certain foods will help her body grow.  While light and fun, it's still informative and will shape her attitudes and behaviors towards food and eating later on down the road.

Family meals present an opportunity for parents to share their skills in meal planning and preparation.  Unfortunately, one poll found that almost half of all families did not prepare the previous night's meal from scratch.  Children who participate in meal planning and preparation tend to have higher quality diets than those who do not.  This could be because families who do not prepare meals from scratch are likely relying on ready-made foods, fast food, take-out or delivery, and these foods are typically not the most nutritious.  Also, if meals aren't being prepared from scratch at home, then how will children learn valuable culinary skills or how to enjoy meal planning and prep? Not only will engaging children in meal planning and preparation enhance their kitchen wisdom, but it also allows them a chance to learn about food and culture. They will also develop their motor skills along with their knowledge in areas, such as reading and math.  When cooking, I give my children age-appropriate activities to do, and they love it.  If you need some ideas on where to start with your own kids, you may want to check out this link from PBS.

Regular family meals are also associated with numerous other benefits, including:  lower rates of smoking, drinking, drug use, depression, suicide ideation, delayed sexual activity, and greater academic success. It appears that family meal time offers parents the opportunity to talk about activities and issues that are affecting their children.  It offers children the chance to get two of the things they want most from their parents: time and attention.

Isn't it amazing that a seemingly simple activity can have such a profound affect on a child's health and well-being?  The latest guidelines recommend that families share meals together at least 4-5 times a week. If your family is already there, kudos to you.  If you'd like to make it more of a priority, then you may want to check out this tip sheet "Enjoying the Family Meal" for ideas on how to get started.  Whatever you do, don't pass up this wonderful opportunity to change your family tree for the better.

What do you enjoy about family meals?  How do you make them a priority in your home?  

My Funny Valentine

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

My daughter's preschool class celebrates Valentine's Day today with a Valentine's Exchange.  I knew that I wanted to share an extra little treat along with her Valentine's Card, but it wasn't going to be candy or sweets.  When it comes to holiday celebrations for the little ones, I always try to think outside of the "sugary goodie" box for treats.  I'm working on setting a new trend that teaches kids that holidays aren't about food (even if it might just be my kids that get this message).  They're more about family, friends, and fun!  Many times I don't include food at all with holiday or party treats. I stick with non-food goodies, like stickers, pencils, crayons, erasers, balls, or temporary tattoos.  That's what I opted for today:  a miniature can of Playdoh, mini-deck of Crazy 8 cards, and mini-bubbles.  To get ideas, I just had to get into the mindset of a 3 year old.  What would a 3 year old like?  Another option is to include more nutritious goodies, like dried fruit, fruit leathers, or trail mix.  In fact, I saw another child bring clementine oranges along with a card for each kiddo today.  That was nutritiously cool, in my opinion!  

So, parents, how do you handle holiday treat-giving?  What non-food or more nutritious goodies do you include in your child's party packs?  

13 popular foods for kids that are sources of trans fat

Photo credit: YGX (Flickr)

Lately, I've been finding that frankenfats keep showing up in some unexpected places in children's diets.  Given all of the evidence of the potentially harmful effects of industrially produced trans fat in the diet, I'm surprised that we're still finding it lurking in the food supply, especially in foods that children commonly consume.  Don't be fooled by labels that suggest a food is trans-fat free.  If a food contains less than 0.5 g of trans fat per serving, it can be labeled as trans-fat free.  While a food may contain little trans fat, there really is no need for trans fat in the diet, and there are plenty of high quality, nutritious alternatives to these foods.  Also, don't be distracted by claims that a food is "High in Vitamin C" or "Excellent Source of Calcium" or "Low-Fat".  It may still contain trans fat.  Always read the food label's ingredient list, and look for  "partially hydrogenated" oils as these are sources of trans fat.  Here's my list of popular kids' foods that contain trans fat.

Fruit snacks:  Fruit By The Foot, Fruit Roll-ups, and Fruit Gushers all contain "partially hydrogenated oil".  Look for options that do not contain trans fat, or make your own fruit leather at home.
    
Toaster pastries:  You may want to think twice about letting your little ones pop toaster pastries, like Pop Tarts and Toaster Strudels, into their little mouths.  These may be convenient breakfast options, but they  contain trans fat and added sugar.  A more well-rounded breakfast that includes a high quality source of whole grain and protein along with a vegetable or fruit will provide your child with a better balance of nutrients to fuel his day.

Yogurt-covered snacks:  The yogurt coating on snacks, such as raisins, pretzels, or Yogo Bits, is a source of trans fat.  Dried fruit, such as cherries or raisins, are perfectly nutritious snacks for children; however, I draw the line when they're wrapped in trans fat.

Cinnamon rolls:  Refrigerated cinnamon rolls, like Pillsbury Grands Cinnamon Rolls, are certainly a grand source of trans fat, containing as much as 2.5 g per serving.  There are plenty of other nutritious, convenient, and tasty breakfast options available.  Try these.   

Sandwich crackers or cookies:  Although a popular portable snack option, sandwich crackers and cookies are a significant source of trans fat. Keebler's Sandwich Crackers offers 2 g of trans fat per serving.  You're better off making your own mini-sandwiches to take along.


Cookies:  Beware of those Girl Scout Cookies because four varieties contain trans fat.  Refrigerated cookie doughs are even more significant sources of trans fat. In fact, one serving of Pillsbury's Read to Bake Sugar Cookies contains 2.5 g trans fat.  Other popular kids' cookies are also sources of trans fat, too, so read the labels!

Pudding snacks: Sometimes parents rely on pudding snacks as a source of calcium for their children.  While these snacks may contain calcium, they also contain trans fat as well as added sugar.  Yogurt sweetened with real fruit would be a more nutritious option for calcium, potassium, and protein.

Hot cocoa mix:  It can be fun and comforting on a cold, wintry day to warm up with a cup of hot cocoa.  However, hot cocoa mixes also contain trans fat.  It's usually listed within the first three ingredients.  You'd be better off making your own homemade version instead.

Microwave popcorn:  What's family movie night without a little microwave popcorn, right?  Well, unfortunately, microwave popcorn often contains partially hydrogenated oils.  Be sure to read the labels carefully, or better yet, make your own at home so that you can control what goes on it.
  
Pancake and waffle mixes:  Aunt Jemima might have made breakfast-prep a lot easier, but unfortunately, she, along with Hungry Jack and others, didn't leave out the trans fat.  Homemade pancakes and waffles are really not that time consuming, so give it a shot.

Graham cracker snacks:  No, not Teddy Grahams.  They're so cute!  Yes, and they can also contain trans fat.  There are some graham snacks that do not contain trans fats, so those would be better options.

Vanilla wafers:  Often introduced to babies and toddlers, vanilla wafers can be high in trans fat.  Keebler Vanilla Wafers contain 2.5 g of trans fat per serving.  It's better to help those little ones develop preferences for more nutritious options, like vegetables and fruits.

Animal crackers:  Yes, these seemingly innocent snacks can contain trans fat and few other high quality nutrients.  Scan those labels to avoid trans fats or find more nutrient-dense alternatives.

Do any of these surprise you? If so, which ones?

Foodie Friday: Gabriella's Pinwheel Sandwiches

Photo credits: Michelle Loy. Copyright 2011. All rights reserved. 

This month I'm focusing on how we can love our children through high quality nutrition and positive feeding.  While I'd like to say that doing this is a cinch with my own children, I cannot.  I'm always looking for fresh, fun ways to get my two little {occasional} rascals to eat well.  One thing that I like to do is put a twist on the good ol' standbys.  Today's old favorite happens to be the PB and J, of course, but I put a little spin on it.  I call it Gabriella's Pinwheel Sandwiches because it has become a fast fave, especially for my daughter.  What I love about these is that they're super simple, satisfying, and easy for the little ones (or even you) to eat.  I love the texture that the dried fruit adds, and you can put your own personal spin on it as well.  Try it and let me know what you think because I'd love to hear your variations.  Enjoy!

Gabriella's Pinwheel Sandwiches

{Print this recipe}

Ingredients:

Whole wheat, whole grain, or sprouted grain tortilla (I use the soft taco-size.) 

1 Tbsp nut butter (I usually use almond butter or peanut butter.)

1 Tbsp dried fruit (Unsweetened dried cherries or raisins are great, but you could also use your favorite.)

1/2 banana, sliced

Cinnamon for sprinkling

Honey for drizzling

Directions:

1.  Spread the nut butter over the tortilla. 

2.  Top with banana slices and dried fruit.  Sprinkle with cinnamon and drizzle with just a touch of honey.  (I find that I don't need much honey at all as long as I drizzle it horizontally in one line across the tortilla because when you roll it up, you'll get the taste in every bite that way. So a little will go a long way here.)

3.  Gently roll the tortilla up.  (You can actually eat it just like this, which works great if you're on the go.)  Then slice into 8 sections, which will be the pinwheel sandwiches, and enjoy!

Serves: 1 adult or 2-3 children
Nutritional Information: (for 1 wrap) 
Calories:   380  Carbohydrate: 56 g   Fat: 16 g   Monounsaturated fat: 11 g   Protein: 9 g   Cholesterol: 0 mg   Fiber:  8 g   Sugar:  19 g (3 g added sugar from the honey)   Sodium: 576 mg
Excellent source of: magnesium and vitamin E
Good source of: thiamin, riboflavin, niacin, vitamin B6, iron, and potassium

Loving our children through nutrition and positive feeding

Photo credit: Michelle Loy (top) and Kristin Eldridge (bottom).  Copyright 2011. All rights reserved. 

As I contemplated a topic or theme for my blog this month, I could only think of one - love.  How cliche, right?  Love for February?  Well, I thought I would focus on love for our littlest sweethearts, our children.  I have two little angels of my own, and I love them to pieces.  If I've learned anything about love since having my little ones, it is that I am capable of loving a lot more than I ever imagined I could!  In the last few years, I've also learned that love is more than a feeling.  It's also an action and a choice, and that's what brings me to this post today.  We have a lot of ways to to act on that love: spending time with them at home, showing up at their special events, giving them lots of affection, or showering them with gifts. I'm going to suggest that we also choose to love our children by nourishing them well and fostering a healthful relationship with food, eating, and their bodies.  As parents, family, friends, caregivers, teachers, or just someone involved in a child's life, you have the power to significantly and positively influence what children eat, how children eat, and how they relate to their bodies.

Even before a child is conceived, parents have the opportunity to nourish their own bodies well in order to support a more healthful pregnancy and baby.  Optimal nutrition and health during pregnancy also impact the growth and development of the baby. In fact, a growing body of evidence suggests that many chronic diseases and illnesses may be linked to an infant's experiences in the womb.

Once baby is born, there is the decision about whether or not to breastfeed. Some health professionals propose that food preferences and eating behaviors may be impacted by this.  Breastfeeding is definitely linked with positive health outcomes from infancy through adulthood.

From childhood to adolescence, parents and caregivers are responsible for determining what, when, and where children eat.  Also, what we eat, how we eat, and how we relate to food and our bodies also strongly impacts our children.  If children see us skipping breakfast, then they are likely to develop that habit, too.  If they see us consuming nutrient poor foods on a regular basis, then they will likely develop preferences for those foods, too.  If they see us in a constant cycle of "dieting", then they are more likely to fall into those patterns, too.  If they hear us criticizing our bodies, they are likely to do the same.

I believe that we have an extraordinary opportunity before us to leave our children with a wonderful legacy of health and well-being.  In addition to lavishing them with kisses and hugs, let's also provide them with a variety of high quality, nutritious foods.  As we cheer them on at their soccer games, let's also nurture positive eating behaviors and attitudes about food, eating, and their bodies.  Let's choose to love our children in these ways because they deserve it!

What steps will you or do you take to love your children in these ways?

Minimize the mealtime showdowns with your kids - a strategy that works

 Photo credit: Bruce Tuten (Flickr)

There you are in the dining room stadium preparing for a mealtime showdown. It's you, the caring, health-conscious parent versus your challenger, a willful, anti-veggie eating child.  If this sounds at all like your meals, you are not alone. I've worked with many parents who vent frustrations about the battles they have with their children over eating...usually vegetables but sometimes other foods, too.  I can definitely understand your pain because it's not as if I've been immune to a battle or 2 or 10 of these myself;)  However, I'm not here to relish in our pain but rather to offer you a strategy that works.  Whether your child is 3 or 15 or 3 going on 15, this is something that can work for all ages.  Just keep two things in mind:

1) It's your job to feed and your child's job to eat.
2) You are in charge of what, when, and where your child eats. Your child is in charge of deciding how much or whether to eat.

These are the principles of the Division of Responsibility in Feeding developed by Ellyn Satter.  I use them myself.  I recommend them to others, and I've seen them work.  Trust the process!

Let's start here. Imagine that when it comes to meals and snacks, someone else is always telling you what you can and cannot eat or trying to coerce you into eating something that you just don't want to eat.  How do you think you'd feel?  Maybe you'd feel a lack of control?  Therein lies some of the problem when it comes to feeding children.  You really want Johnny to eat the broccoli. It's good for him. Why won't he eat it?  Maybe he doesn't feel like he has a choice, so he is making his choice known. It's a loud and clear NO!

What if Johnny was given a choice?  Let's say that Johnny and his family sit down for a family-style meal, and you let him choose what he'd like to eat.  What if he doesn't eat the broccoli?  Is that okay?  Yes!  Making an issue of Johnny eating the broccoli will do just that...make more of an issue of it.  He will be just fine if he doesn't eat the broccoli.  Maybe he doesn't like it? Maybe he needs to get to know it a little more first with a few more exposures?  It can take up to 20 exposures to a food before kids try and learn to like some foods.  If it's snack time, maybe you give Johnny 2-3 different options to choose from rather than one.  Those three options could include three very nutritious foods or maybe you include one of his favorites, too.  Even if that favorite food is a cookie, maybe it's an oatmeal raisin cookie that you prepared with love and high quality ingredients.  It's okay to enjoy food. It's okay to enjoy cookies sometimes.  It's not something you have to do all the time, and that is the beauty of the Division of Responsibility in Feeding.  You are in charge of what you offer your child.

Offering children choices allows them a sense of control over their little world.  When children are given the opportunity to practice their independence and responsibility, they learn valuable decision-making skills.  It's very interesting to see my daughter when I give her mealtime options. In fact, I recently offered her one of three snack options: ice cream, an orange, or a nectarine.  She thought about it for a while...longer than I'd ever imagine!  Guess what she chose?  The orange!  Amazing!  When children are allowed to make decisions about food, it minimizes those mealtime showdowns, which are really no fun for anyone, and helps them learn to enjoy a wide variety of foods.  It may feel uncomfortable to start because you will be giving up some control, but remember that as long as you remain true to the Division of Responsibility of Feeding, your child will learn to become a successful eater.

What food choices could you start giving your child today?

For more on child nutrition and feeding, you may want to check out these books:

Child of Mine: Feeding with Love and Good Sense
Secrets of Feeding a Healthy Family: Orchestrating and Enjoying the Family Meal

Or these previous blog posts:

Picky Picky
The What and When of Feeding a Toddler
The Where of Feeding a Toddler

10 nutritious finger foods for older babies

Photo credit: Michelle Loy. Copyright 2010. All rights reserved.

Beyond pureed baby food, I've found that many parents seem stumped about what to feed their older babies (9-12 months of age).  When parents begin to experiment with finger-feeding, I often find that they start with some of the typical foods, such as Cheerios or puffs.  While these choices provide a developmentally-appropriate and convenient start, there is a host of other nutritious and safe finger foods that parents can offer to their little ones.  I thought I'd share my top 10 list of nutritious finger foods for older babies for a little inspiration.  Keep in mind that this is not a complete list of possibilities. For more ideas, put yourself in your baby's booties.  If you had no to minimal teeth and were still developing your chewing and swallowing ability, what could you eat?    

Black beans: Jam-packed with fiber, black beans can help ward off constipation, which can sometimes trouble infants during the transition from pureed foods to table foods.  Black beans also offer a significant plant-based source of protein, an essential building block for proper growth.  These velvety-textured beans are also an excellent plant-based source of iron, which is necessary to support their rapid growth.   

Green peas:  Green peas are loaded with vitamin K and manganese, two vital nutrients for proper bone formation.  You've heard of carrots for vision, but what about green peas?  Yep, they are a good source of the carotenoids, lutein and zeaxanthin, which support eye health, especially the retina.  Look to these for a fiber boost as well.

Egg Yolk: Egg yolk offers a significant source of choline, a nutrient that is essential for brain and memory development in infants.  It also supplies lutein and zeaxanthin for eye health. 

Blueberries:  Blueberries are rich in vitamin C, which promotes a healthy immune system, enhances iron absorption, and helps form collagen that is needed for healthy bones and skin.  They're also a good source of manganese and fiber.

Salmon: Salmon is a high quality, easily digestible source of protein, which is helpful for those maturing little digestive tracts.  Salmon also boasts a high omega-3 fatty acid content, specifically EPA and DHA, which promotes proper brain and vision development.  Finally, salmon is a fantastic source of vitamin D, a must-have for calcium absorption and bone building.

Avocado:  Avocados supply healthful monounsaturated fats, which help infants meet their high energy needs for rapid growth.  These fats also form part of every cell in the body and are needed for proper brain development.  Avocados are also a source of folate, which helps form and maintain new cells during periods of rapid growth.

Cheese:  Cheese is an excellent source of high quality, easily digestible protein and bone-building calcium.  But you knew that, didn't you?  Here's what you may not know...cheese may help combat those acids that are responsible for tooth decay.  So a little cheese may actually help promote the health of your babies new chompers!  Cheese is also a good source of the sleep-inducing amino acid, tryptophan.

Sweet potato: Sweet potatoes provide an excellent source of vitamin A, which promotes a healthy immune system and plays a vital role in bone growth.  The sweet potato also serves up a nice helping of vitamin B6, which supports immune function.  Would you be surprised to know that these are also a good source of vitamin C? My little guy (pictured above) loves oven baked or steamed sweet potatoes!   

Whole wheat pasta: Whole wheat pasta provides a quality source of complex carbohydrates, which promote growth and serve as a major energy source for your infant's brain.  Including adequate carbohydrate in your infant's diet also allows protein to be used to build new tissue rather than for energy. Whole wheat pasta is also a source of magnesium and zinc, which both support immune function. We also can't forget that fiber!

Butternut squash:  This winter squash is packed with nutrients, including fiber, potassium, manganese, magnesium, vitamin C and A to name just a few.  Pair baked diced squash and apples and sprinkle with cinnamon for a nutritious and flavorful feast for your little one.

What nutritious finger foods do you enjoy sharing with your baby?

5 Kids' Snacks That Might Be Less Nutritious Than You Thought

As I cruise through the grocery store, I often find myself on the prowl for the latest snack foods available for kids. Lately, I've noticed that when I pick up the product and take a closer look at the Nutrition Facts Panel and read the ingredient list that I am quite surprised by what I find upon closer investigation. I thought I'd share my insight on 5 kids' snacks that may be less nutritious than you thought. 

• Fruit Snacks: These are the "fruit" snacks that look like gummy bears.  They seem to be popular with parents because they're handy, and having the word fruit in the name must mean that they're nutritious, right? The first three ingredients for most of these snacks are basically sources of sugar. In fact, one serving of many of these products I've reviewed provide around 13 grams or 3 tsp of added sugar! Some say "Made with Real Fruit" right on the label. So, what's the problem?  The first two ingredients before the source of fruit (apple puree concentrate) are corn syrup (= added sugar) and sugar.  While it might be "made with real fruit", just how much real fruit?  Not enough to make it equally or more nutritious than the real "real fruit"! The products also often claim to "high in Vitamin C". Wow, that's great, right?  Even though it might be high in vitamin C, what other nutrients is it high in?  Not many other than sugar.  And although the one of first three ingredients is a blend of fruit juice or fruit puree concentrates, fresh fruits will still be better sources of vitamins, minerals, and fiber and will likely have more between-meal staying power.  
• Yogurt or yogurt smoothies for kids: These snacks do contain yogurt, which is a high quality source of protein and other nutrients, such as potassium, calcium, and Vitamin D. They are also a source of probiotics (aka, friendly bacteria). However, even though the name of the yogurt (eg, Strawberry Explosion) might suggest that it contains fruit, there is often no actual fruit involved. For instance, the label on one yogurt smoothie product targeted towards children states "Strawberry Explosion contains no fruit juice". A look at the ingredient list also shows that this food contains added sugar. A 3.1 ounce serving contains 14 g of sugar, some of which most likely comes from the naturally-occurring milk sugar; however, the rest is added sugar. You might be better off mixing or blending whole fresh or frozen fruit with plain yogurt for a more nutritious homemade version. 
  
• Squeezable, freezable fruit: I checked out a few of these products and found that two of the first five ingredients are fruit purees and two of the first five ingredients are also sources of added sugar. I'm not sure how much of the 26 g of sugar per 1 cup is added sugar, but I am sure that the little ones might be better off with a homemade version for which you can control the sugar content.
• Yogurt-covered snacks: Take a look at the ingredient list of these yogurt-covered and you'll find that these are less yogurt and more added sugar. First ingredient = sugar! Second ingredient = coating, which is composed mostly of sugar and partially hydrogenated palm and palm kernel oil, which are sources of trans fat. In fact, one serving provides 13 grams or ~3 tsp of added sugar! It does contain 60% of the Daily Value for Vitamin C; however, it's pretty scant on other nutrients, such as vitamin A or iron. Plus, I can think of plenty of other foods that would be better sources of vitamin C as well as other vitamins, minerals, and fiber. 
• Organic snacks: They're organic, so they're more nutritious right? Granted, organically-produced foods may be better for children; however, organic and healthy are not synonymous. After reviewing an organic fruit snack product, I found that, although organic, 4 of the first 5 ingredients are sources of added sugar, and with 10 grams or 2 1/2 tsp of sugar per pouch, it can really add up. 

So am I saying hands off to these kids' snack foods? Not necessarily.  I'd definitely recommend practicing moderation with these foods.  Maybe you offer these foods sometimes but not everyday.  And when offering these foods, maybe you could balance out your child's nutrition by also offering other more nutritious foods throughout the day, too.  It's best not to take kids' snacks at face value.  Look beyond the front label to scope out that Nutrition Facts Panel and the Ingredients List for more information.  

Building Easy, Nutritious, and Tasty Snacks that Kids Will Eat

When I meet with parents or talk to family members and friends with children, I am often presented with this question: What kinds of snacks should I feed my child? First of all, I want to commend parents on caring enough to ask! As I mentioned in my last post, planned snacks play a valuable role in children's diets by supporting their energy and nutrient needs, enhancing their confidence in eating, and nurturing lifelong, positive eating behaviors. So, now that we know why snacking is important, let's dive into the how. Here are my three of my trustiest tips for building healthy, nutritious, and tasty snacks for children.

• Remember Ellyn Satter's Division of Responsibility in Feeding: 1) Parents are responsible for what, when, and where children eat and 2) Children are responsible for whether and how much. Essentially, parents are in charge of purchasing, preparing, and serving a variety of healthful foods to the child at regular meals and snacks and to trust her to eat the right amount that she needs.  Regarding when, it's best to keep snacks 2-3 hours before a main meal, like dinner, so that your little one will have a better appetite.
• Mix and match food groups to provide a quality source of carbohydrate, protein, and/or fat. Thinking of snacks more like mini-meals may be helpful. Including foods from more than one food group helps provide a balance and variety of essential nutrients.  Want some examples? Combine whole grains with fruit; vegetables with milk; whole grains with milk; fruit with milk; whole grains, fruit and meat/beans; or vegetables, fruit, and meat/beans.  See 10 of my faves below.
• Make it fun! If you haven't noticed, most children's toys incorporate vibrant colors, a variety of textures, and an assortment of shapes.  They learn and explore the world around them through their senses, so run with that.  They also have vivid imaginations that we can tap into to bring the fun factor up a few notches.  Instead of broccoli, how about "dinosaur trees"? Instead of peanut butter and raisins on celery sticks, how about "ants on a log"? Instead of peas, how about "power peas"?  In fact, Brian Wansink and colleagues at Cornell University found that when vegetables were given fun names, children ate 50% more vegetables! I personally like "ninja sticks" or "magic spears" for asparagus.

10 Easy, Nutritious, and Tasty Snacks for Kids

1. Fruit and yogurt parfaits:  Layer low-fat vanilla yogurt with fresh fruit, such as berries and banana, and sprinkle with crunchy granola.
2. Mini-pizzas: Top a toasted whole wheat English muffin with marinara sauce or fresh tomato slices and sprinkle with shredded mozzarella cheese and veggie toppings.
3. Pita Triangles with Hummus Dip: Cut whole wheat pita bread into triangles and serve with hummus for dipping.
4. Ants on a Log: Spread peanut butter, other nut butters, or low-fat cream cheese on celery sticks. Top with raisins or dried cranberries.
5. Trail Mix: Mix dried fruit, nuts, and whole grain cereal together in a snack-sized baggie. 
6. Fruit and Dip: Dip fresh fruit, like apple slices or strawberries,in low-fat yogurt or nut butter.
7. Veggies and Dip: Dip raw veggies, like "X-ray vision baby carrots", cherry tomatoes, snap peas, cucumber, or "dinosaur broccoli trees", in plain low-fat yogurt, hummus, guacamole, or bean dip.
8. Crunchy Apples: Spread natural peanut butter (or other nut butter) over apple slices and dip in granola.
9. Fruit and PB Wrap: Spread natural peanut butter (or other nut butter) over a whole wheat tortilla. Top with banana slices and raisins or chopped dates. Sprinkle with ground cinnamon. Roll up and cut into kid-friendly portions. 
10. Smoothies: Blend fresh or frozen fruit with low-fat milk or yogurt and a splash of 100% fruit juice. Or try a green smoothie with some Super Spinach!

Pick one, try them all, or try a spin-off of your own. Whatever you do, have FUN!

What are your favorite nutritious snacks for kids?

Should I feed my child snacks?

Having worked with parents through the years, one of the challenges and fears that often surfaces is whether or not to allow children snacks.  Some parents worry that snacks will ruin a child's appetite for a main meal, like dinner, or that it will cause a child to overeat.  In my expert opinion, I give planned, healthful snacks two thumbs up for several reasons.

Children are growing, so they have high energy and nutrient needs.  In fact, children need more calories, protein, and other nutrients per pound of body weight than adults do!  Children, especially young ones, have smaller stomach capacities and variable appetites, so planned, healthful snacks provide the perfect opportunity for children to better meet their energy and nutrient needs throughout the day.

Planned snacks also provide a little more structure and routine around a child's eating.  Children do well with routines because they feel more confident when they know what to expect. In turn, they may be less likely to scarf down food when it becomes available or to become food beggars between meals.  This routine can also put a parent's mind at ease when a child doesn't eat as much as expected at mealtime because she'll know that the child will have the opportunity to eat again in a few hours anyway.

Parents are in the position to encourage lifelong, positive eating behaviors in children. A child that eats nutritious, planned snacks will be more likely to become an adult who eats  nutritious, planned snacks.  For adults, snacks help provide a steady supply of energy to the body throughout the day, which helps optimize performance in everyday activities and curb between-meal hunger levels.  Snacks also provide the opportunity for adults to fill in the food group gaps that may have been left at meal time.

Stay tuned for the next post where I'll discuss tips on how to build a healthful snack for kids.        

Toddler and Child Nutrition: Food jags

The mother of a 2 1/2 year old girl recently told me that her daughter only wants to drink milk and will not eat much else.  Clearly frustrated, she requested my advice.  If you've ever cared for a toddler, this is probably familiar territory.  Well, the RD is in, and I would diagnose this as a food jag.  Food jags occur when a child prefers to eat only a few favored foods over the course of several days, and it's actually quite normal for a young child to experience them on occasion.  What parents need to realize first is that children around this age are developing their independence, and this is really just a sign of that.  This could shed some light on one of the toddler's favorite words - NO! And it also helps explain their constant testing of limits, which is a true patience-builder if you ask me!  Preferring to only drink milk does not necessarily mean that this little one only likes milk nor does it mean that she won't eat anything else.  So, what do we do with these food jags?

When a child experiences a food jag, instead of rewarding the behavior with negative attention, it is best to relax.  Focusing on the food jag may only serve to intensify and extend it.  Remember that you're the parent, and the parent's job is to feed while it's the child's job to eat.  I always rely on Ellyn Satter's division of responsibility in feeding:  1) Parents are responsible for what, when, and where children eat and 2) Children are responsible for whether and how much.  This means that it is up to the parent to purchase, prepare, and serve a variety of healthful foods to the child and to trust her to eat the right amount that she needs. It's alright to continue offering the favored food along with a variety of other foods at meal and snack time.  If the child chooses to eat only the favored foods for a week, breathe easy as the reality is that your child will not develop malnutrition from a temporary food jag.  Food jags can be harmless depending on how we respond to them. I do suggest that you remain observant of lingering food jags as sometimes it can be a sign of something more concerning, such as a food allergy or intolerance that evolves into a fear of eating a wide variety of foods.

For more advice on feeding children, I suggest these resources.

My previous posts:

• The WHAT and WHEN of feeding a toddler 
  
• The WHERE of feeding a toddler or young child
• Picky, Picky
• Juice: A four letter word?
  

Books:

• Child of Mine: Feeding with Love and Good Sense
• Secrets of Feeding a Healthy Family: Orchestrating and Enjoying the Family Meal

Dealing with the treat in the trick-or-treat

We're about to embark on one of the most beloved holidays for children -- Halloween.  I remember being excited about Halloween as a child. Maybe some of that had to do with the fact that it was also one of my dad's favorite holidays, too. As you reflect on your memories of this particular holiday, does any specific aspect of it come to mind?  Could you be thinking of the overflowing river of candy that is collected on this spooky night?  Many parents wonder how to handle all of that Halloween loot because it's full of sugar, sugar, and more sugar. Well, we can stir in the anxiety over the candy battle that could ensue or we can focus on the wonderful learning opportunity for our children.  So, how do we deal with the treats?

Relax!  When we consistently rely on the Division of Responsibility for feeding children, there's no need to worry that a little indulgence in the Halloween booty will cause a nutritional disaster.  If I've learned anything about feeding children, it's that extremes really wreak the most long-term havoc on a child's health and eating abilities. On one extreme, some parents establish total restriction of certain foods, nutrients, and amounts, and on the other, parents embrace a laissez faire attitude of "Oh eat what you want, when you want, and where you want."  Neither extreme will nurture a competent, well-nourished eater. Balance and moderation are two of the keys to a nutritious diet and to helping children foster a positive, enjoyable relationship with food.  While I genuinely admit that these dietary characteristics can be challenging to adopt at times, Halloween presents a perfect learning opportunity for your child.  It's okay to have some candy sometimes.

Decide on a few simple guidelines up front:  how much candy can your child have and when can he have it?  When your little one arrives home to admire the Halloween treats, help him divvy up the loot into stockpiles of "faves" and "not-so-faves".  You may just let him eat to his heart's content right away.  While that may sound startling, be reassured of this...children are very intuitive eaters.  They still get great pleasure out of eating certain foods and they know when they've had enough because they're very in tune with their natural hunger and satiety signals.  The Division of Responsibility gives us permission to let our children listen to their own internal cues to eating rather than relying on external cues (us).

Of the remaining treasures, one or two pieces can be eaten with meals and snacks. Allowing your child to satisfy his natural sweet tooth in this way provides an opportunity for your child to learn about balance and moderation -- two keys to his long-term nutritional health and well-being.  Your child will discover that he can delight in his candy and eat a well-balanced, nutritious meal.  Practicing these principles can be helpful in relieving some of the anxiety about those Halloween treats and will hopefully make the experience a happy and healthful one for everyone.

The WHERE of feeding a toddler or young child

Mealtimes have presented a bit more of a challenge lately as my daughter has entered the notorious terrible two's. So, what do I mean by "challenge", you ask? Well, she exerts her will a little more comfortably, "Bread! Bread! Bread!" . Mealtime is also an opportunity for her to test her limits and offer her strong opinions...as she begs for tomatoes and takes a bite of it only to spit it out a few seconds later. She's also taken to helping mom and dad with some interior decorating during mealtimes, too! Didn't you know that smeared yogurt on the table top and a nice kiddie spoon in the middle of the dining room floor are necessities in indoor accessories these days? While these challenges do test my patience, I'd probably have even more frustration and concern if I wasn't relying on the trusty divisions of responsibility in feeding developed by Ellyn Satter, which includes determining what, when, and where my child eats. For my blog today, I thought I'd focus on the where component of feeding young children.

Here are a few tips about creating a positive eating environment that will help you nurture more competent and nutritious eaters:

• Consume more family meals at home. This means preparing and serving home-cooked meals at the the dinner table. Mealtime offers an opportunity for families to connect and an occasion for parents/caregivers to provide one of the things that children desire most --their attention! Parents, caregivers, and older siblings or peers also serve as very influential role models when it comes to a young child's food intake. What better way to teach your child about eating more healthfully than doing so yourself with him/her? In fact, research suggests that children who consume more family dinners tend to have higher quality diets than those who do not. Their diets include more vegetables, fruits, fiber, vitamins, and minerals and less saturated and trans fat, fried foods, and soft drinks.
• Minimize mealtime distractions. This means turn the t.v., radio, or other technology off during mealtime. In addition, researchers have detected an association between television viewing during family dinners and poorer diet quality among adolescents and serving fewer vegetable and fruits at mealtime in preschoolers.
  
• Create an enjoyable but structured mealtime. This is not a good time to duke it out with the child over his/her intake. Trying to coerce or pressure a child to eat certain foods or more than s/he wants has actually been shown to do the exact opposite and could cause children to prefer those foods less. It can also teach children to listen to external rather than internal cues to eating. On the other hand, using certain foods as a reward also backfires by causing an increased preference for those foods, which are usually quite tasty but less nutritious. And restricting access to certain foods has been shown to increase a child's preference for that food. Because you do have their attention, mealtime also serves as a wonderful opportunity to teach children about appropriate mealtime behavior. In order to establish healthful eating behaviors, it is important to set boundaries on undesirable behaviors during meals and snacks without creating a battle zone. This may only disrupt the child's eating and possibly result in the child losing interest in the meal altogether. Finally, expect that your child will possibly want to explore his/her food not only by looking at, smelling, and tasting it but also by feeling, mushing, and smearing it. This tactile experience allows children to become comfortable with food as young children are often leery of new foods. So as long as you can see that s/he is truly becoming acquainted with the food rather than making a mess for attention, remaining relaxed will be your best bet. Just keep plenty of paper towels or dish towels nearby!

Happy Feeding!

Juice: A four letter word?

Mention the word juice around some parents, caregivers, dietitians, doctors, and other professionals (health or otherwise), and you'd think you said a four letter word! So, what's this food cop's take? (I hope you know I'm kidding about the whole food cop thing!)

I do not believe that 100% fruit juice is as evil for kids as it can be made out to be. If you know anything about my philosophy by reading previous blogs, you know that I definitely do not believe in categorizing foods as "good" vs "bad". A parent who provides a child with juice is not "bad" and a parent who does not is not "good". I believe that 100% fruit juice (I'm not talking about the stuff that's 5% juice and the rest water and sugar, i.e., "fruit drink", "cocktail" or "juice beverage") can be a nutritious part of a child's diet. In fact, 100% fruit juice does offer valuable nutrients, such as potassium, vitamin A, C and B6, magnesium, iron, and folate, in addition to flavonoids.

Some people fear fruit juice because of the....aaaak...sugar! Oh no! Guess what? While 100% fruit juice does contain naturally occurring fruit sugar (fructose) along with some other types of naturally occurring sugar, it does not contain added sugar, and again, it's got some important nutrients in it. What it does not contain is a lot of fiber, so that is one knock against it. Interestingly, kiddos who consume 100% fruit juice also take in less total fat, saturated fat, added fat and added sugar than non-juice consumers.

Another big concern over fruit juice is that will make a child overweight. It is true that our hunger is not as satisfied with foods/beverages in liquid vs solid or even semi-solid form, so we can more easily overdo it on calories when consuming liquid sources, such as fruit juice, fruit drinks, sports drinks, and sodas. While there have been a few studies detecting some relationship between fruit juice consumption and childhood overweight, most studies (14 in the last 10 years), found no relationship between fruit juice consumption and overweight in children. There's likely a combination of factors affecting rising rates of obesity in children and fruit juice alone is not the single culprit.

The other beef some people have with fruit juice is that it serves as a substitute for milk. However, recent research shows no significant difference in cow juice consumption between juice consumers and non-juice consumers.

So, what do I suggest? Moderation. What is moderation? I tend to follow the American Academy of Pediatrics guidelines for fruit juice consumption.

• Fruit juice should not be introduced to infants <6 months of age. (Human milk is the the best source of nutrition for children of this age.)
• For children 1-6 years old, fruit juice intake should be limited to 4-6 oz/d.
  
• For children 7-18 years old, fruit juice intake should be limited to 8-12 oz/d.
• Children should be encouraged to consume whole fruits to meet their daily fruit intake.

Here are a few things I do to moderate juice consumption:

• Offer water or milk (non-fat or 1% for kids ages 2+) first.
• Dilute the juice with water.
  
• Offer "icy juice". Fill a cup full of ice, then pour 100% fruit juice over it.
  

The WHAT and WHEN of feeding a toddler

I've entered an interesting phase in the feeding of my little 1 1/2 year old (though if you've seen her, you'd realize she's not really so 'little'). My once enthusiastic eater who tried anything and everything now shows a little more skepticism about food. Oh yes, and sometimes instead of eating it she likes to wear it! Hence the photo above (a la PB in hair). Ah toddlerhood! Her suspicions about unfamiliar foods can sometimes create a little anxiety for me. However, I find comfort in knowing that as long as I fall back on the division of responsibility in feeding developed by Ellyn Satter, my daughter and I will be fine! So, here's my reminder about that division of responsibility:
1) Parents/caregivers are responsible for what, when, and where a child eats.
2) The child is responsible for how much and whether to eat.

Upon the request of a blog-reader and friend, I decided to address the what and when aspect of feeding a toddler this week.

Some find it amazing that children actually need more calories and protein per pound of body weight than adults! The average 1-3 year old needs roughly 990-1050 calories per day; however, don't start tallying up those calories yet! Starting around the age of one a child's growth begins to slow in comparison to that first year of life, and if you have a toddler or have ever been around one during meal times, you will know that their food intake can seem quite sporadic. That's because they go through periods of rapid growth and slower growth. You've also probably noticed that those little ones can be quite active at times! The great thing about children is that they are very intuitive eaters. That is, they can feed themselves very well depending on their hunger and satiety cues. So being overly concerned about the how much part of a toddler's eating can actually do more harm than good, and counting calories is not necessary.

With that said, let's dig into this what part. You may or may not be surprised to know that what a child needs to eat is really not that different from what an adult needs. Although the portion sizes are scaled down quite a bit. We can take some cues from the Food Guide Pyramid for Young Children. This suggests: 6 servings of grains, 3 servings of vegetables, 2 servings of fruit, 2 servings of milk, and 2 servings of meat each day. So, how do I know what a serving is, you ask? Well, a good rule of thumb is to offer about 1-2 T of food per year of life. That would be appropriate for foods like meat, fish, poultry, pasta, rice, vegetables, and fruit. As for milk, about 1/4-1/3 cup is appropriate. (1/4-1/3 of an adult portion is a good start on other food items, such as bread or eggs). Keep in mind that these are amounts that you can start with; however, depending upon your child's appetite, s/he may eat more or less.

I haven't mentioned the dread F word...FAT! For children, fat should not be a bad word or nutrient. Children actually need a greater proportion of their calories from fat than adults. One benefit of fat in the child's diet is that it provides a concentrated source of energy. Consider those tiny little tummies. They can only hold so much food, and as long as children have some fat in their diets, they can more readily meet their energy needs. There are also some special types of fats, essential fatty acids, that our bodies must obtain from the diet. These essential fatty acids are important for the proper development of the nerve, eye and other tissues. In fact, the American Academy of Pediatrics advises against fat restriction in children ages 2 and under. After the age of 2, high fat intakes may increase the risk for childhood obesity and cardiovascular disease. At this point, it's okay for children to gradually consume fewer high-fat foods (i.e., whole milk) and consume more grain products, fruits, vegetables, low-fat dairy products, lean meats, and other protein-rich foods.

Now let's get to the when of feeding those tiny tots. If I've learned anything important about children, it is that they thrive on structure and routine. Throw that off, and you could have one rattled child on your hands! The same goes for feeding times. Children do well with about three meals and planned snacks in between (mid-morning and mid-afternoon are appropriate). Somewhere between 2-4 hours between meals/snacks works fine, and it's okay to schedule it at a time that works for your family. Let's revisit the whole tiny tummy thing again. Our little munchkins can't usually eat a large quantity of food at one time, so they often feel hungry before the next main meal. This helps the little ones maintain adequate energy sources throughout the day. It can also help mom, dad, or caregiver not feel so bad or worried if a child declines to eat what's offered at a previous meal because s/he knows that another meal/snack is coming down the pipeline soon enough and the child might be more willing to eat what is offered later, too.

So that's it in a nutshell...at least for now. This is another topic that I could expand upon, but I'll save that for another blog post.

Here's to a happy and healthy little one!