Healthy Eating for 2007

My dear friend, Brandi emailed me the other day asking if I had any tips for what she could be feeding her 17 month old daughter. She admitted (like most moms) that it was easier to feed her what was easy to make and what she knew she would eat. I understand this! Stephanie (our first foster daughter) was not a fan of my "health food for little ones" policy. She was prone to make a face, say something like "ick" and push her plate away. Not a lot of fun for Mom who diligently cleaned, diced, and cooked her fruit and veggies. And might I add, arranged them very nicely on a cute plate! I currently know several toddlers that would fit in the "picky eater" category. It is very typical of the age of independence. But I really believe that with persistance and a refusal to feed your children junk as their regular diet, you can push past this phase.

Anyway...it just so happens that when Brandi emailed me, I was currently reading a book from the library called "The Family Nutrition Book" by Dr. William Sears and his wife Martha. They admit to having their toddlers wear t-shirts that said "If You Love Me, Don't Feed Me Junk!" I liked that. :) They have some great "top ten" lists that I began to type up to save for further reference. So I emailed those to Brandi along with some of my own tips. I thought I would include some of that here! I hope that this encourages all of us to eat better but almost more importantly, to feed our little ones right. After all, they aren't the ones doing the shopping and planning the menus.

WARNING...this will be a LONG post. If you are interested continue here...


Top Twelve Foods

Avocado
eggs
chickpeas
fish
flax seeds
flax oil
kidney beans
lentils
sweet potatoes
tofu
tomatoes
whole grains
yogurt (plain, nonfat)

Honorable Mentions:
almonds
artichokes
broccoli
cantaloupe
garlic
orange
papaya
peanut butter
peppers
pink grapefruit
sunflowers seeds
turkey


Top Ten Veggies
Artichokes
Beans (kidney and black)
Beet greens
Broccoli
Chickpeas
Lentils
Spinach
Sweet potatoes
Tofu
Tomatoes


Terrible Top Ten Junk Foods
beef jerky
colored, sweetened cereals
doughnuts
potato chips
gelatin desserts
candies
punch soda
juice cocktails
marshmallows


Unhealthy Foods: High in Hydrogenated Fats

cookies
pies
some crackers
pot pies
pretzels
doughnuts
muffins
stuffings
potato chips
candy bars
nondairy creamer
cinn. buns
cakes
biscuits
airline snack food
french fries
shortening
deep-fried burgers
deep fried fish (& sticks)
fried chicken (& nuggets)
fried potatoes
some peanut butters
fast-food shakes
some cereals
margarine
hot dogs

Feeding Toddlers: Tips for the Picky Eater

“When our first few children were toddlers, we dreaded mealtime. Martha would prepare all kinds of sensible meals composed of what she thought were healthy, appealing foods. Most of these offerings would end up piled up on a high chair tray or handed to the dog. To make matters worse, she took our kids “rejection” of her cuisine very personally, sure that this was a sign of some parental lapse on her part. What was wrong? Why were these kids such picky eaters?
We didn’t get it. We didn’t understand that being a picky eater is part of what it means to be a toddler. We have since learned that there are developmental reasons why kids between one and three years of age pick and poke at their food.
After a year of rapid growth, toddlers gain weight more slowly. So, of course, they need less food. The fact that these little ones are always on the go also affects eating patters. They don’t sit still for anything, even food…Learning this has helped us relax. We now realize our job is to buy the right food, prepare it nutritiously, and serve it creatively. “


Offer a Nibble Tray
Use an ice cube tray, a muffin tin, or something with compartments. Put bite-sized portions of colorful and nutritious foods in each section. Examples could be apple slices (with the skin on), avocado, banana slices, broccoli trees, shredded carrots, cheese cubes, hard boiled egg wedges, regular cheerios. Reserve two compartments for dips. Toddlers love dips! Examples could be cottage cheese, cream cheese (thinned with a little milk), guacamole, healthy salad dressing, low sugar or organic ketchup, purred veggies, bean dip, yogurt.

Top It and Spread It
Give your child a small appetizer spreader to spread peanut butter, applesauce, yogurt, tomato sauce, etc. on small whole grain crackers and wheat bread toast, rice cakes. They can also add toppings like Pico de gallo, salsa, cottage cheese, shredded cheeses.

Drink It
Make a smoothie with protein supplement (child friendly), vegetables, fruits, fresh juices, yogurts. Just no raw eggs.

Get your Veggies!
Kids should be offered 3-5 servings of vegetables every day. For children under 5 years old, each serving needs to only be a tablespoon per age. So a two year old should consume 2 tablespoons of vegetables 3-5 times a day. Tips to get them to eat their veggies: train their palates for fresh vegetables, put sauce and cheese on them, steam them to bring out the flavor, give them dips, cut them or puree them and add them to other foods like pancake batter, soups, homemade bread (banana carrot, anyone?).

Make Every Calorie Count
Offer your child foods that pack lots of nutrition in small doses. This is important for toddlers who eat very little. Nutrient dense foods include: avocados, broccoli, brown rice, cheese, eggs, fish (not breaded), kidney beans, yogurt, pasta, peanut butter, potatoes, poultry, squash, sweet potatoes, tofu.