Checking Labels- Is the Food You're Eating Healthy?

Misleading Advertising

We all want to do what's best for our kids, but it seems these days it's harder than ever to figure out what is healthy and what is not.  So many cereals, bars, protein powders, crackers, yogurts and pouches are all advertised as healthy.  They include buzz words and phrases like organic, natural, made with real fruit, made with whole grains, multigrain, enriched wheat flour.

This kind of marketing is purposefully misleading and confusing.  Advertisers want us to believe that something like fun fruits aka 'fruit snacks' labeled with the words organic and 'made with real fruit,' will fool us into thinking that cheap candy is a healthy snack.

What to look for on the label

When you do need to shop for something that is packaged or canned check the ingredient list on the label.  The ingredient list is the most telling piece of information on the packaging.  Look for products with the least amount of ingredients, preferably less than 5.  All ingredients should be words you recognize.  If long words that remind you of high school chemistry begin to pop up, WALK AWAY.  It's amazing what you'll find on the ingredient list- yogurts are often loaded with sugar and/or corn syrup and seemingly healthy bread is often mainly white flour with other grains.

Still confused by a label? Check out the 16 most misleading healthy food labels and buzz words.

10 Ways to Stop Making Multiple Meals for your Family at Dinner (Short Order Cooking)

   
     1. Limit snacks right before dinner. If they are hungry (not starving) they'll be eager to eat.  Kids who snack all day tend to eat poorly during mealtimes because they aren't hungry.

     2. Include foods in the meal that your kids like. One or two familiar and beloved ingredients always helps.

      3. Have them help you prep and cook a portion of the meal. Kids are more interested in food they've had a hand in making.

      4. Get your little kitchen helpers to help you meal plan. Look through cook books together!  Give them a couple of options and see if something catches their eye.

Cooking together makes even the most foreign ingredients seem approachable to a child.

   
      5. Talk about the transition with your kids in advance. "We're all going to eat the same thing. You get to eat what we eat, yay!"

      6. Create a positive, stress free, environment; eating is fun, not something to be forced or dreaded. Keep the mood light. Focus on being present with your kids and upbeat even through their initial resistance.

   
      7. Have realistic expectations, this transition may take a while. That's ok! Sometimes as parents we get super excited for change and unrealistically expect for things to work out right away. This only sets us up for frustration and irritability. Mentally prepare.

      8.  It's harder for us than it is for them. Accept that making one meal is easier for you and that your kids WILL eventually eat it.  Often we feel guilty if we don't make something our kids will automatically gobble up, it's our job as parents to offer a healthy variety of food and give our kids a safe place to acquire the taste.

      9.  If your kid is begging you for junk food or treats during mealtimes or after and it's becoming a problem, stop buying them.  Save them as treats that are specifically purchased to be eaten that day.

      10.  After the family meal, avoid giving processed foods (crackers, cookies, cereal), many kids will save their appetite for dessert. These desserts essentially become the second meal you were unwilling to make.  Stick to fruit after mealtimes except during special occasions.
     

The Supermarket - Taking Your Kids, Keeping Your Sanity

If you're a parent, chances are you probably haven't gone to the bathroom, cooked a meal or shopped for food by yourself in a while.  Here are 5 tips for taking toddlers and kids to the grocery store and not losing your mind.  Oh, and while creating healthier eating habits and all that good stuff…

1. Teeny Tiny Shopping Carts. If you are lucky enough to go to a store that has these, take advantage.  At first glance it may seem like more work for you, but we promise it'll most likely make your tot more agreeable and happy to follow directions.

2. Have your little ones help you add ingredients to the cart.  It will make them interested and willing to try new foods and it gives them a sense of pride.

3. Have them make and hold the list.  If they are not old enough to read and write, have them draw pictures with your help.

4. Give kids the power of choice and ask them to help you create the week's menu.  Ask if they want quinoa or brown rice.  Roasted sweet potatoes or roasted cauliflower?  This will make all the difference for them and how they see their meals.

5. Give them a healthy food choice that they may see as a treat when confronted with the crazy aisle of junk food. "We're not getting candy today but we can choose from this section over here." This is usually where the kid picks the $5 tiny bag of pistachios, but HEY it's better than a twix.  One of the biggest ways to stop kids from picky eating is by not buying the other stuff.  It's that simple.  If it's not in the house they can't eat it.

My Toddler Won't Stop Eating!

One of our recent posts talked about what to do when your toddler isn't eating, but what about the opposite problem?  One of our followers pointed out that her toddler won't stop eating.  Showing an interest in food is what us foodies are all about, but here are our tips for handling your cub turned hungry bear.  Keep in mind, there are possible medical reasons for overeating so we recommend talking about your child's eating habits regularly with their pediatrician to be sure there aren't any medical issues that need your attention.

Some mealtimes kids will hardly eat a bite and other times we don't know where they're putting it! It's normal for kids to be hungry and eat a ton of healthy nutrient dense food. They are growing and on the move!  But if your little one is constantly eating and it's making you take pause, take an inventory of exactly what your child eats each day. We often get stuck in a rut giving in to processed kid snacks. Those snacks make kids hungrier faster, even the ones that claim to be healthy. The refined grains and sugars make them feel temporarily full, but before you know it they're hungry again.

Try increasing their protein intake and avoid processed foods high in refined carbohydrates and replace them with natural carbohydrates high in fiber.  Something like oatmeal* for breakfast instead of cereal will last longer throughout the morning.  Skip the crackers, fruit snacks, or fruit filled yogurt (loaded with added sugar) in between meals.  Instead, serve something more like fresh fruit with peanut butter, veggies with yogurt dip, or vegan cheese. They'll provide more nutrition and keep hunger at bay.

Stick to a schedule - three square meals a day and two snacks in between is a reasonable schedule.  Whatever your schedule, stick to it.  Hungry tummies will adjust to mealtimes accordingly and it is okay to be hungry for a few minutes before meals. If they really need that extra snack (we all have those days) have them go to the table or some other spot where they are focused on eating, as opposed to watching TV or playing with toys. Allow them to eat as much healthy food as they want during each mealtime and don't rush them along.  Some kids really take their time at the table, rushing them may mean that they leave the meal unsatisfied.

Setting the rule that food is only eaten at the table will ensure that kids really are hungry and not just compulsively eating.  If they're truly feeling hungry, they will focus on eating. If your kiddo is going through a growth spurt and does need more food, making sure it is eaten at the table and healthy will keep their energy up and blood sugar steady.

Serving unhealthy snacks before bedtime or using food as a reward sends the wrong message, try using other types of rewards that your kid likes (for example, stickers or extra activities with you).  Sometimes eating is something to stop boredom and some people are born nibblers- they just like chewing.  But maybe they aren't actually that hungry- snacks like homemade popsicles or fruit leathers would be great in these cases.  Activities that keep them busy could work too, like blowing bubbles, playing the kazoo, etc.

Serving healthy foods and keeping to a mealtime schedule can help prevent power struggles.  If a kid's food intake is restricted too much, they may start to feel the need to obsess over food.  If so, keep mealtimes structured but let them decide how much they need to eat.  They may eat more at first, but eventually they will trust that the food will be there when they are hungry and will learn to listen to their bodies to tell them when they are full.

If you feel like this is a bigger problem, talk to your pediatrician.

*We recommend fixing oatmeal from scratch instead of using the prepackaged kinds.  You can still make it quickly in the microwave but this way you control the sugar content, try using maple syrup!  Overnight oats are a great option as well.

Reasons Toddlers Stop Eating Well

So your toddler used to eat pretty much everything and has suddenly become that picky kid you dreaded. Even though you probably already know- this is completely NORMAL. It's a phase that goes away if you avoid creating more bad habits along the way.

Here are some reasons why toddlers stop eating well and what you can do about it:

Early Signs of Sickness

Yep, this is a common one. Sudden loss in appetite can often be the early warning signs to a cold or flu. Check for other symptoms like exhaustion (and irritability).

Development and Distraction

The two D's! Your kid is learning something new everyday. They are suddenly seeing the world differently. Able to reach light switches and doorknobs, discovering body parts and bodily functions. Yes, oh yes, they've got stuff to do and food to them is boring in comparison. Resist the temptation to short order cook, i.e. don't make them mac and cheese while the rest of your family eats tofu with rice.  Keep meals low pressure- when they're hungry, they'll eat.

Power Struggles

These tiny intelligent tots are realizing that mealtimes can be a total power play. They may be vying for your attention at this time, and find that they get more of it if they act up or refuse food. The best thing you can do in this situation is to be present and engaging with your child during this time. Give tons of positive praise. "Hey look at you eating with your fork!" "You tried something new!" Even include them in the prepping of the meal. Have them help cook, stir, rinse, set the table. This may feel challenging but it will make them much more interested in eating and give you both bonding time.

Schedule Change

This often happens during the summer or holidays. Life gets busy and before we know it consistent dinner times have become erratic, the TV gets left on or we are regularly eating over at a friend's house. Before you know it, you realize that you aren't setting your toddler up for success. And sometimes it's completely unavoidable. When you know that the house will be full of out of town family members or that you are traveling, try to keep the rest of their schedule as consistent as possible. Often when bath and bedtimes are consistent so is appetite. If it's the holidays take a good look at what your child is eating, may be that they are getting lots of special treats from relatives and friends and have no appetite for nutrient dense foods.

Over Snacking

This is a common problem for most people. Observe how many snacks your child is given a day and how close to mealtimes they are given. This could be the direct cause of lack of appetite during meals. If the snacks are processed, refined or sugar filled, toddlers will get a taste for (aka addicted to) high fat/sugar/salt foods and snub their noses at fresh healthy ones. Fruit, nuts and vegan cheese make great on the go snacks that fill bellies and keep energy levels up.


Short Order Cooking

We've all done it. Made a separate meal for our kids because they might not like what we adults are having, or because we're ordering take out after they hit the hay. Maybe it's gotten out of hand and you've suddenly noticed yourself making 'toddler' meals for you littles every night. Before you know it they're exclusively eating mac and cheese and pb&j. Or maybe you've always cooked a separate meal because you tried introducing your little ones to food and it hasn't gone well. A couple nights of short order cooking can quickly turn any toddler into a demanding customer. They know that they can have something other than what's offered and will bat their eye lashes or refuse a meal to get what they want. Luckily kids are extremely adaptable. Have them help you cook the family meal, include them in the prep work. Kids are more willing to eat food they've had a hand in making.

Getting Kids to Eat Salad

If you are having trouble getting your kids to enjoy salads, we have a few ideas below that we think can help.

Optional side salad- Make salad a small portion of the meal. If your kids see you enjoying salads (and help you prepare salads) on a regular basis they'll be more likely to try it.

Start with the easy stuff- Spinach, kale, and arugula are popular for salads but may have flavors that are too bitter for kids.  If they are hesitant about those types, try something simpler like romaine or butter bibb lettuce.

Entice with their favorite ingredients- Offer salads that are different and include some ingredients you know your kids enjoy, such as a taco salad, whole wheat pasta salad or fruit salad.  Mandarin oranges, or a sprinkling of vegan cheese can make a salad really appealing. This will help de-stigmatize the word salad.

Deconstruct their salads- Make a deconstructed salad, for example offer salad ingredients like radishes and carrots with dressing as a dipping sauce or try making salad kabobs together with dressing drizzled over top.

Fun names and imagination play- Give it a fun name like the 'incredible hulk bowl!' Did you know broccoli are also known as little trees and your kiddo is a giant who's eating a tiny forest? There's a salad monster in the house, aaahhhh!! Encourage imagination at the table!

Keep Hydrated with Cucumber Water

It's amazing what a difference a little twist can make! Infused water is simple and refreshing, suddenly turning 'boring old water' into something more exciting. Juices are loaded with sugar and can ruin your kid's appetite. Give your water a burst of flavor with cucumbers. Or add citrus or fresh herbs like mint or basil to give your water a pop! This is a great kids in the kitchen activity, have your kids help wash, prep and pour. What we did here was just add sliced cucumbers to ice water, the flavors begin to infuse within minutes. Enjoy! 

Carrot Juice an Alternative to Fruit Juice

So your kids like juice... REALLY like juice.  The sweetness is hard to deny. Unfortunately fruit juice is one of the unhealthiest things we can give our kids.  We often forget that fruit juice is high in calories and therefore it can pack on the pounds and more importantly destroy appetites.  One glass of orange juice can have more sugar than a cookie!  So we're here to suggest a fresh and delicious alternative to fruit juices; carrot juice.  It's got the sweetness kids love with the added nutrients that they need, vitamins A, B, and E.  It's great for your eyes, teeth, nails and bones. Pick up fresh carrot juice next time you're at the store and let us know if it works for your little ones.

5 Tips to Get Your Kids to Drink More Water

Want to encourage your kids to drink more water? Here are our top 5 tips on how to do just that:

1.  Cut back on the other unhealthy options such as juice and soda.

2.  Have them pick out a special water bottle that will be used only for water.  It doesn't have to be pricey, just something they are really excited about using.

3.  Try garnishing with fresh citrus to add flavor- such as lime, lemon, orange and add ice!

4.  Make sure that water is easily accessible.

5.  Set a good example and drink plenty of water yourself.

If you have tips to share, we'd love to hear them!

How To Store Fruit So That it's Actually Eaten

We all know that fruit is one of the best snack options; it's healthy, it's quick and it's easy.  So often fruit is thrown away because it's gone off before anyone has had a chance to finish it.  Here are our three tips on making fruit appealing to the whole family so that it is not wasted.

1. Keep fruit on the counter or table in plain sight. We love to throw bananas, apples, peaches, avocados or whatever else on hand in a bowl on the counter.  It's the first thing we see when walking into the kitchen making it an easy snack option. Your kids can help themselves.

2.  Keep cut and prepped fruit at eye level in the fridge.  Prep fruit as soon as possible after purchasing to make it a more enticing option.  Often if it isn't prepped right away, it gets pushed to the side and eventually goes off and needs to be thrown away.  Cut and put in storage containers. 

3.   Keep the freezer stocked!  Frozen fruit is fantastic for all the obvious reasons, it keeps for a long time, maintains its nutritional value and can be used in so many things.  Fruit smoothies are kid approved, fast and easy.  

Genius Mom Idea

You know when you are out and you just see some really put together mom with a great idea? Saw some genius mom slice open an avocado and start to spoon it out to her toddler at a park bench. It looked GOOD! But the genius was in the way she sliced the avocado, just the top so that she could hold it like a cup. Totally stealing that idea.

Do you guys have any genius mom ideas to share? We can't wait to hear!

Quick Gluten Free Snack Ideas

We've been getting some questions about gluten free snack suggestions. Here are some of our favorites for your kiddies. Freeze dried strawberries from Trader Joes, traditional apples and bananas with peanut butter, rice crackers with hummus. All healthy, quick and delicious! Go to town!