Join the Free Nourished Family Community

Frozen Pizza Rolls for School Lunches

Summer has flown by once again, and back-to-school time has arrived! Which is probably bit of relief for you if you have school-aged children. Except that you can now add "make school lunches" back on your daily to-do list!

Check out my Facebook Live video, where I share 3 Tips for Lazy School Lunches....beyond the sandwich.

Here's a brief summary:

  1. The easiest main course is leftovers. Some are fine cold and packed the night before (like pizza or pasta salad). Others might need to be warmed in the thermos and added to the rest of the lunch in the morning like a stew, casserole or spaghetti.
  2. If your kid gets sick of sandwiches (and you get sick of making them!) another good option is the bento-style such as whole grain crackers, sliced cheese and a boiled egg. Try to include one protein source (in-store made deli meat, chicken breast strips, chickpeas, bean dip, cheese, egg, turkey bites etc...)
  3. Pre-prepped frozen snacks and meals. I always have a container of frozen home-made ...
Continue Reading...

How do I stop my Baby from Throwing Food?

One of the most common questions I get in my online Facebook Babyled Weaning group  is: "How can I stop my baby from throwing his food?!"

Throwing food is a stage most babies go through, at least once. Early on, they are learning to open and close their fist and might drop food on the floor while they practice this new skill. Later on, they are still developmentally learning what happens to food then they drop it. And if your toddler is throwing food, it's likely to illicit a reaction from you! Toddlers love your attention - whether it's positive or negative.

While it's a stage that will eventually end, throwing food still super-annoying. Nobody likes cleaning spaghetti sauce off the curtains!

Here are 5 tips to deal with baby's food-throwing stage:

  1. Don't over-react, as it will encourage the behaviour. You can calmly say: "food stays on the table" rather than screaming: "no throwing!" If older siblings react (often with laughter, egging on the throwing!), try your...
Continue Reading...

Iron & the Lucky Iron Fish

Do you have troubles getting enough iron in your diet?

If you're pregnant, vegetarian or a baby - even if you just regularly get your period...or are a picky eating toddler...the answer is probably yes.

Pregnancy nausea can bring challenges with swallowing large prenatal vitamins.

 

Vegetarians require 1.5x the amount of iron in their diet. The non-heme iron from vegetarian foods is not absorbed as well as the heme iron from meat.

And babies between the ages of 7-12 months need large amounts of iron to support fast growth. Unless you formula feed and offer fortified infant cereal multiple times a day, they're probably falling short. Want to know more about how to make sure your baby gets enough iron? Read my blog post here.

So what's the problem with having low iron? It can lead to decreased immunity, fatigue, troubles focusing, pale skin, weak hair and nails and even irreversible neurological defects in babies.

And iron deficiency is common. I've experienced it. So has my...

Continue Reading...

3 Tips to Help your Child Grow up to Love Food in a Healthy Way

Disclosure: I am happy to bring you this sponsored post today, thanks to Alberta Milk. All thoughts are my own.

Happy Valentine's Day! Speaking of love.......does food = love for you?

Often food is often equated with love. And this can be a beautiful relationship!

  • Think of a breastfeeding baby, learning that their food comes along with their mother's loving touch and cuddles.
  • Or eating at a romantic restaurant on a first date.
  • Or your mom's chicken noodle soup when you're sick.

These are all fantastic ways to love food! But learning to equate food with love is not always a good thing. It causes some of us to turn to food for comfort when we're depressed or lonely. This can result overeating and guilt.

As a parent, we hope to raise kids who have a healthy relationship with food. This will help prevent picky eating in young kids, disordered eating and struggles with weight later on.

While your kids need nutrients to grow - it's just as important that you as a parent help them...

Continue Reading...

How to Get Kids to Eat Vegetables

As a dietitian working with parents of young children, one of the most frequently asked questions is: "How to get my kids to eat their veggies?" Should you bribe them with dessert? Reward them with praise? Hide the veggies in other foods?

Watch the video below, or read on to find out!

To answer this question, I wanted to share a study that looked at whether kids ate more veggies if you rewarded them. This took place in Belgium and the researchers looked at 98 preschool aged children. they gave the kids a variety of veggies and found out the least-liked veggie was chicory (a really bitter tasting vegetable). So the authors used chicory as the study vegetable.

Twice a week, the preschool children were offered a bowl of steamed chicory. The kids were  split them into three groups:

1) The first group was simply offered the vegetable.

2) The second group was offered the vegetable, along with the promise of a reward (a toy or a sticker) if they ate the chicory

3) The third...

Continue Reading...

Unlock the Potential of Food to Discover: Getting Kids in the Kitchen

March is Nutrition Month dietitians are helping Canadians Unlock the Potential of Food.

Today I'm going to talk more about unlocking the potential of food to DISCOVER: by teaching children to shop and cook. Starting from a young age, inspiring children to shop, prepare and cook food can set them up for a lifetime of healthy eating.

Prefer to watch? Check out my clip on Global TV discussing getting kids in the kitchen.

A great way to teach children about food is to let them join you in the kitchen; Yet, a recent Ipsos survey conducted in 2017 for Dietitians of Canada found that 38 per cent of parents rarely or never let their child prepare a meal or snack.

It totally get that it's messy and time consuming, but it’s a missed opportunity! So today I have five tips for getting kids involved in the kitchen:

1.Incorporate learning 

Build on lessons they learn in school, such as math, science or reading! Younger children can practice fine motor skills by stirring and...

Continue Reading...

Protein for kids

Disclosure: I am happy to bring you this sponsored post today, thanks to Alberta Milk. All thoughts are my own.

Are you worried that your child doesn’t get enough protein? If you’re the parent of a young child, this is a common concern. Especially if you have a selective eater with a small appetite (which is most toddlers & preschoolers!).

In this blog, I’ll discuss why your child needs protein, how much they need, where to get it and share a protein-rich breakfast recipe.

Why is protein important?

Protein is the building block of the entire body. Muscles, organs and the immune system all need protein.

It also helps to keep us feeling full, so it’s good to offer protein at each meal and snack.

How much protein does my child need?

To figure out how much protein your child needs, take their weight in pounds and divide by two. For example, a 40 pound child needs about 20 grams of protein per day.

For children of average weight, this works out to about...

Continue Reading...

What to do when your child doesn't eat dinner

Disclosure: I am happy to bring you this sponsored post today, thanks to Alberta Milk. All thoughts are my own!

"What should I do if my child doesn't eat dinner?" As a dietitian working with young families, this is a very common question.

Should you be worried that your child isn't eating enough? Bribe him with dessert, so he finishes dinner? And should you still give her a bedtime snack if  she doesn't eat dinner? I'll answer all of those questions for you here!

Why don't kids eat dinner?

First of all, know that you're not alone if your child often doesn't eat dinner. Dinner is the most challenging meal of the day for most young children, for a few reasons:

  • They're tired by the end of the day.
  • Your child is excited to be home after daycare or school. Or because mom or dad are home from work!
  • Your child is not hungry, because they're full of snacks.
  • Or maybe they're not hungry because they have eaten enough during breakfast and lunch for their little body!

Appetite goes...

Continue Reading...

6 Tips to Make Family Mealtimes Easier

If there was something easy that you could do to provide your children with a more nutritious diet, lower their chances of developing an eating disorder and decrease their risk that they will be involved in violence or drug abuse, would you? Of course! And what is this "easy thing?" Eating together as a family!

Sure, it sounds easy. But throw in odd work schedules, kids activities every night of the week and teens that would rather hang out with their friends and it becomes more challenging!

Here are a few tips to make a family meal routine work for you, at least a few times per week:

  1. It doesn't have to be dinner! You can have breakfast or lunch together, if that fits with your schedule best.
  2. It doesn't have to be at home, or around the kitchen table. If you're off to watch a kids baseball game, you can bring sandwiches or food in thermoses & throw down a picnic blanket.
  3. Make meals distraction-free. I'm as addicted to my phone as anymore (maybe more-so!). But still have a hard...
Continue Reading...
1 2 3 4 5 6 7
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.