Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

Kids love Mac’ n Cheese! Sometimes, so much that they don’t want to eat anything else! This is challenging for toddler parents who try hard to provide a healthy, balanced nutrition. This week, registered dietitian  Lindsey Walder tackles this issue and advises parents to shift their focus from nutrient intake to establishing and maintaining a healthy eating environment.

Question: My child eats only cereal and mac & cheese. How can I improve his nutrition?

Young children commonly go through phases during which a few foods are accepted and everything else refused.  One reason these food jags occur is that young eaters are neophobic—in other words, they fear new foods and tastes.  Interestingly, toddlers’ taste buds become much more perceptive around the time they start walking, making them increasingly selective about what they eat.  Researchers believe that the sudden change around age two from eating a wide variety of foods to eating a limited number actually may have a genetic link that could have served to protect our prehistoric baby ancestors as they first toddled out of the cave.  What exacerbates children’s innate reluctance to try new foods at this age is the pure delight most toddlers take in attempting to, for the first time, exert control over some aspect of their lives.

While having a picky eater is extremely frustrating for parents, the good news is that nutritional deficiencies in the United States are rare.  If your children are growing normally according to your pediatrician, rest assured that they are more than likely adequately well-nourished.  So, take a deep breath and present your child with broccoli for the tenth time.  Even if you are turned away – again – take comfort in knowing that this stage usually only lasts until age four or five.  That said, the malleable years of early childhood are still crucial for establishing good eating habits, and parents should make the most of it.  It’s not as difficult as you may think.

First, to avoid driving yourself crazy worrying if your toddler is getting the right nutrition while also trying to accommodate his seemingly undying yearnings for macaroni and cheese, I recommend shifting your focus from nutrient intake to establishing and maintaining a healthy eating environment.  Doing so will lay the foundation for an appreciation of a wide variety of healthy foods.   In my practice, parents who fret and stress about their child’s eating (or lack thereof) during meal time are the ones who usually face the most resistance from their child.  In addition to not worrying so much, there are five simple things parents can do now to foster good eating habits and encourage venturing beyond mac & cheese.

Expose your toddler repeatedly to new foods

Offering the same new food every day for 5-14 days can be effective.  Including these unfamiliar or previously-rejected items at meal times without forcing your child to eat them helps him to become more comfortable with the food item and may increase his willingness to try it.  Remember, meals should be eaten together as a family (without any short-order cooking), so your child can see you enjoying a wide variety of foods.

Give 2-3 choices of healthy foods

One mother told me she successfully employs this tactic with her four-year old: for snacks, she asks her son if he would like an apple or a banana.  This is a win-win approach to avoid a power-struggle since both parent and child are part of the decision.

Avoid forging a connection between eating and good or bad behavior

Too often we use food to assist with parenting responsibilities—down the road this practice can lead to an unhealthy food relationship.  Consequently, do not bribe your child with food.  Instead of offering food for rewards or comfort, give your child stickers or a hug.  And, try not to put any food or food group on a pedestal; simply teach your child that some foods are healthier than others.

Keep the highly-processed, sodium and sugar-heavy, refined foods like packaged frozen meals, chips, high-fat meats, cookies, cakes, and sugary drinks out of the house

Your three-year old can’t take the car and go pick up a box of sugary cereal at the grocery store.  Take advantage of the fact that you are the food gatekeeper and have control over what foods get offered.  Go ahead–cross the hot dogs off your shopping list!

And finally, stock your kitchen with healthy, delicious foods such as fruits, vegetables, whole grains, nuts, beans, fish, lean protein, and reduced-fat dairy products

Not immediately, but over time, your youngsters will learn to prefer healthy types of foods if that is what they’re accustomed to.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Dr. Dina Rose recommends applying 3 simple principles of managing proportions, offering a variety of foods and eating in moderation to build lifelong healthy eating habits in children.

Question: What tactics/habits can I use to help my daughter build a life long love of healthy eating? I feel as though she has a great approach to eating now (even at 4!) but I’d love to know how to keep that going through the tough teen years and beyond.?

Answer:

This is a terrific question! Many parents get hung up on the details of food consumption right now, but you’ve got your eye on the prize: giving your daughter a lifetime of healthy habits.

So here’s the bad news: Once your child hits her teens, you can’t do anymore.

And now the good news: If you build a good food and eating foundation for your daughter, she’ll end up OK, no matter what happens in her tough teen years. And believe me, horrible food stuff — overloading on pizza, fries and other teen treasures — is definitely going to happen.

Helping your daughter develop a good relationship with food isn’t terribly complicated — if you avoid worrying about the nuances of nutrition. Instead, teach your daughter the 3 primary principles of eating right:

Proportion: It doesn’t matter whether your daughter has eaten vegetables on any given day, or how many cookies she’s consumed. What matters is getting the ratios right in the long run. Is your daughter’s overall diet dominated by the really healthy stuff — fruits, vegetables, whole grains, low-fat proteins? Do the truly healthy foods outweigh the moderately healthy foods — crackers, sweetened yogurt, macaroni, hot dogs or cheese? Can you safely say that both these categories overshadow the junk? Think in terms of weeks, not days.

Variety: A diet that includes a broad range of foods isn’t only the healthiest, packing in a range of nutrients, but it’s also the most fun. Keep your daughter’s love of food alive by exposing her to new items, new cuisines and new creations on a regular basis. You can also add variety to her diet by mixing up old standards. And remember, breakfast’s not just for cereal anymore. You can serve humus, tuna, and beans in addition to waffles, pancakes and toast.

Moderation: Moderation may be the trickiest principle to apply because it’s impossible to know how hungry your daughter is. That means you’ve got to leave it up to her, even if it seems like she’s eating too little or too much. But the real trick to moderation is even trickier: ensuring that you teach your child to eat only when she is hungry and not because she’s bored, sad or lonely.

Read more about applying these principles.

Beyond teaching these principles, the only thing you need to remember to produce a happy and healthy eater is Don’t Sweat the Small Stuff. The ebb and flow of moods, of eating, of schedules… of life means you can’t get too bogged down in the details. Make sure you’re clear about the principles you’re teaching and then take a step back. Some days will go better than others, but what’s important is preserving as stress-free zone around food as possible.

Good luck and let me know how it goes.

©2010 Littlestomaks.com. All Rights Reserved
Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

This is a guest post by Lauren Morgan to support the National Nutrition Month® along a theme of Nutrition From the Ground Up.

One of my favorite topics is food allergies because it is so personal to me.  My parents discovered I was allergic to peanuts when I found the peanut butter in the cupboard, and then they found a little girl who was swollen as could be.  Soon after, I found that I was allergic to tree nuts (all of them), green peas, salmon, and soy.  Even though my parents had to steer me away from all of these dangers, they were still able to feed me a wholesome, nutritious diet.  For those of you who have children, grandchildren, or loved ones with food allergies you know just how hard this can be!

Based on what I have learned from my own life living with food allergies and now that I am in the field of nutrition, I have developed some building blocks for developing healthy, nutritious lifestyles in children with food allergies:

• Eliminate the allergens.  This one seems like common sense, but it is very important.  Completely eliminate the food allergen(s) from your child’s diet, and if necessary, their home environment.
• Look for balance.  Check out the great resources at MyPyramid.gov (check out the section for preschoolers) to see what a balanced diet looks like and compare what your child can eat.  Try including foods from as many of the food groups as you can.  If your child has multiple allergies this may not be possible, so include as many foods as they can eat from each group.
• Keep it interesting.  Children like foods that look interesting to them, so try to have variety to keep your kid interested and feeling like they get to eat many foods.  One great way to do this is to add different colors.  Try doing red, yellow, and orange peppers sometime- the colors are so bright they just stick out to kids!
• Talk with your kids.  It is so important to talk with your children about their food allergies.  They should know what foods to avoid, why they should avoid them, and how to share this information with teachers, friends, and out at restaurants as they get older.
• Have fun!  Children can feel deprived when their diets are limited and they can’t eat the same foods as their friends.  Try cooking together with them to make some fun dishes.  For example, if your child cannot have pizza, make your own!  Try a fruit pizza and let them pick the fruits that they add.  There is so much room to be creative and kids will have fun with it, too!

Here are a few useful websites for more information on food allergy:

The Food Allergy and Anaphylaxis Network
FoodInsight.org Resources on Food Allergy
American Academy of Asthma Allergy & Immunology

What has worked for you? Share your tips in comments below.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Janice Baker suggests you provide a healthy, balanced nutrition and encourage physical activity to manage your child’s diabetes risk.

Question: What foods can I be feeding my child (as opposed to not feeding her) to help her avoid becoming diabetic since there is a family history?

Answer:

The most important nutrition habits for children, as well as adults, to minimize the risk of obesity and type 2 diabetes include regular balanced meals including whole grains, lean protein sources, lowfat dairy products, fruits and vegetables. Portion sizes  and food types may vary according to your child’s age, appetite and activity level.  Limit juices to 4 ounces per day, avoid soft drinks and sugary drinks, and minimize fast food.  Encourage water as a beverage.  Have meals together as a family as much as possible so that role modeling healthful eating behaviors and choices take place.  And definitely avoid one of those most detrimental habits that can increase a child’s risk of obesity and diabetes- eating in front of the television set! Have your child sit down at a specific area meant for eating for most, if not all, meals and snacks.

Along with this, limit any “screen time” and encourage active play and movement throughout the day.  Kid’s body’s are meant to move!

©2009 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Elizabeth Rahavi offers some tips on how to ensure a balanced nutrition for your child through a mix of right foods such as meats, vegetables, fruits and nuts.

Question: Is eating too much meat harmful to our young children, not our baby for obvious reasons, but our 4 and 7 year olds? We do eat a lot of meat in our home, as well as lots of veggies and fruits, but I often wonder if there is such a thing with young kids as too much. What is the happy medium there?

Answer:

That’s a really good question and one that many parents of 4-7-year-old children may ask, especially when kids sometimes seem to want either all protein or no protein on their plates.

It sounds as though your family has a well balanced diet, but when thinking about whether our children are getting enough of the right kinds of food; it’s always a good idea to check with the experts just to be sure we’re on the right track.

First of all, it’s important that youngsters include animal protein (meat, chicken, fish, etc.), plant protein (grains, beans, soy, and nuts), carbohydrates (cereals, vegetables, and fruit) and some healthful unsaturated fat in their diet.  Most youngsters need about 1200 to 1600 calories per day depending on their age, size, gender, and the amount of physical activity they get in a day. With regard to how much protein a child should be eating, the Institute of Medicine advises that for boys and girl’s ages 4 to 18, 10 to 30 percent of their daily calories should come from protein.

The key to healthy eating is really about balance. Many children aren’t getting enough of certain nutrients like calcium, potassium, magnesium, vitamin E and fiber. Often times when a diet is too heavy in one food group, such as meat, it can be lacking in others. MyPyramid for adults and kids alike describe a healthy diet that provides a balanced approach for getting all of the important nutrients that children need.

To find more information specific to your child’s diet, you may want to go to these Web sites with information just for kids:

Teach kids about how to fuel their body with and have fun with physical activity through MyPyramid for kids:

The Kidnetic.com Web site also helps parents start conversations about healthy eating with their kids:

Make meal planning fun for kids with this kid-friendly chart for tracking their meat, vegetable, dairy and other food groups.

©2009 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Rebecca Scritchfield offers advice on what do do if your child eats as many as 10 times a day.

Question: My daughter wants to eat about 10 times a day. Is this healthy as long as she’s not overeating?

Answer:

In general, kids are way better than adults at scanning their hunger and fullness feelings and they rarely tend to overeat if they eat balanced meals. If you are concerned about the frequency of your child’s meals, please be sure to check with your pediatrician. The growth charts will indicate if there is a reason to be diligent about making sure your child gets enough calories for healthy development.

If your child is growing at a normal rate, then I’d say that eating 10 times a day seems a little too often. If your child is awake 12 hours a day, that means they’re eating nearly every hour.  Even the “littlest stomak” eats every 2 hours.

If a child is eating 10 times a day most days of the week, double-check how you provide foods:

• Are  you giving your child enough food at the three usual mealtimes? Toddlers need about 200-300 calories for a meal or snack to meet their daily calorie needs.
• Is there variety on the plate – carbohydrates in fruit provide “quick energy” and protein and fat in foods like peanut butter and eggs give “lasting energy.”  If you provide just carbs, your kid may need to refuel faster than if you provide a little of all the nutrients.
• Do you give your child enough time to eat? Little stomaks have little mouths and they need more time to chew and digest their food. They can’t scarf like their parents (nor do you want them to build that habit). Make sure they get to build autonomy with the length of time the eat. Don’t let them eat in front of the t.v. or computer. Teach them early to really enjoy their foods.

If you are struggling with this, I would try adding more calories and see if that brings the meals and snacks frequency down to about five to six times a day. You can add calories without adding volume by doing things like adding natural peanut butter to oatmeal or adding olive oil to pasta noodles and sauce. Visit My Pyramid for Preschoolers for meal and snack ideas and determine the calories your child needs.

©2009 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.