There are days, when as a parent, you feel on the top of the world! You cherish the smiles and funny faces of your kids in your photos and home movies. You pour your heart out, and perhaps your wallet, as you try to pick a gift for them during the Holidays. And you love their cute comments which seem to come out of nowhere at just the right time.

Then there are days, when nothing seem to go right. Your kids refuse to eat what you prepare for them. When all you hear is a big NO out of their mouth for everything you ask them to do. When you have to deal with a terrible tantrum in a public place with everyone else looking at you as if you are the worst parent on the face of the earth!

“Children don’t come with an instruction manual”, writes Dr Kathleen Cuneo in her new workbook for parents of toddlers and preschoolers called Empowered Parenting. She was kind enough to send a copy for me to review. Kathleen is the founder of Dinner Together, a website devoted to helping parents build healthy families one meal at a time. She has successfully used the power of family meals for raising kids with healthy eating habits.

Parenting is not easy, yet it often appears that everyone but you have figured it out! Parenting is also one of those topics you are likely to get a lot of unsolicited advice. Everyone but you seem to know how to raise your kids these days. This workbook will definitely empower you make your own game plan so you can simply smile off these unsolicited tips!

This is a workbook, which means you need to do some work! I am only half-joking because this is exactly why I like it so much. She does not offer a cookie-cutter formula or a set of “rules” which will magically solve your parenting problems. Rather, she walks you through 3 simple principles using worksheets, questionnaires and practical tips. The 3 focus areas for you to work through are:

1. Knowing yourself
2. Knowing your child
3. Communicating effectively

The exercises under the first point of “Knowing yourself” will help you figure out your parenting style,  help you articulate your expectations and make you aware of your hot buttons. You will learn how to become more aware of yourself, your strengths and blind spots. If you do it right, you will feel more confident in your approach to parenting and not get distracted by others.

Knowing your child is equally important because each child is unique and develops at his or her own pace. Quite often, parents feel the anxiety of missing the so called standard growth milestones. They compare their child with others in the park and begin to wonder if they should be doing something else. Unless there are medical issues, it is important to accept your child’s growth pattern as completely “normal”. The exercises in this section will help you identify your child’s individual strengths, emotional responses and reactions to new environments. They will also help you understand the triggers for bad behavior and motivators for good behavior. Again, if you do it right, you will be able to brush off outside advice about how you should handle your child’s behaviors.

The final section will help you  match your style to your child’s temperament and personality so you can communicate effectively. The keyword is “effectively”, because the goal should be to motivate your child to develop the positive behavior you desire. Dr Cuneo provides many examples of specific situations where you can exercise the tools of effective communication. It is not just what is spoken, it is also the body language and emotional expressions that matter. She also addresses the subject of rewards and how you should use them to motivate these behaviors.

In the final chapter, she offers tips for promoting healthy sibling relations and managing conflicts.

One thing I wish Dr Cuneo had emphasized in this workbook is that parenting is a team sport. Traditionally moms have done the heavy lifting when it comes to raising young kids. However, the times are changing and dads are beginning to get more involved. Naturally dads have a different approach, which at times, may seem at odds with a mom’s approach. It is important to have a good understanding, and acceptance of these differences in parenting styles so you don’t find yourself playing the good cop/bad cop with your kids. Having said that, there is no rule that you should do the exercises in this workbook alone.

A suggestion for the next update of this workbook would be to include a few specific exercises aimed at understanding your partner’s style and developing a common plan of action.

Overall, this workbook is worth the investment of your time. The good news is that Dr Cuneo is offering a huge discount for a limited time. Check out the offer for the workbook and other products on her website.

©2011 Littlestomaks.com

This is a guest post by Michelle May, M.D., a physician and recovered yoyo dieter, and the founder of Am I Hungry?® Mindful Eating Program. She is the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Download the first chapter here.

Out of the Mouth of Babes….

photo credit: saia.neogaia

There are many important things that we need to teach children as they grow – but they have many natural behaviors that we shouldn’t try to change. In fact, we could learn a few things from kids. Here are some important lessons:

1. Eat when you’re hungry. From the time they are born, babies know when and how much they need to eat—and they cry to let us know too! As they grow, this important instinct can be un-learned. By the time they are adults, they may have learned to eat for many other reasons besides hunger—mealtimes, tempting food, stress, anger, boredom, and countless other triggers. By recognizing the difference between needing to eat and wanting to eat, adults can re-learn when and how much to eat too.

2. Stop eating when you’re full. An infant will turn their head away when they’ve had enough to eat, and a toddler will throw a plate of food on the floor when they’re done. But as adults, we clean our plates because “there are starving children” somewhere—or just because something tastes good. I’m not suggesting that we start throwing our plates on the floor again, but we need to remember that food is abundant in our society so there’s no need to eat it all now.

3. Being hungry makes you grouchy. Being hungry, tired, or frustrated are sure to make a child crabby—and they affect adults the same way!

4. Snacks are good. Kids naturally prefer to eat smaller meals with snacks in between whenever they get hungry. That pattern of eating keeps their metabolism stoked all day. Adults who need to fire up their metabolism should try this too.

5. Play with your food. Most kids love to examine, smell, and touch their food. Since eating is a total sensory experience, they get the most from every morsel. This childlike approach will help you eat less food while enjoying it more. You’ll appreciate the aroma, appearance, and flavors more if you aren’t driving, watching T.V., or standing in the kitchen.

6. All foods fit. Children are born with a natural preference for sweet and higher fat flavors. Though parents sometimes worry about it, these “fun” foods can be part of a healthy diet. In fact, overly restrictive food rules usually lead to rebellious eating anyway—just think about the last time you weren’t “allowed” to eat something on a diet! Children and adults both eat healthier when they learn to enjoy these less nutritious foods in moderation.

7. Be a picky eater. Kids won’t easily eat something they don’t like. Think of how much less food you would eat if you didn’t settle for food that tasted “so-so.”

8. You can learn to like new foods.  Healthy eating is an acquired taste. Good nutrition is essential, so providing a variety of appealing, healthful foods will benefit the whole family. In our house, we have a two-bite rule. Everyone tastes two bites of everything; if they still don’t like it, they don’t have to eat it—but they have to try it again the next time we have it. Since that’s “The Rule,” there are no battles at the table and the kids (and parents) often surprise themselves by liking something they thought they wouldn’t.

9. Follow the leader. Face it, kids watch and often imitate everything we do. If they observe us eating a variety of healthful foods and exercising regularly, then they’ll learn to take good care of their bodies. Likewise, if they don’t hear us making comments like “I’m so fat” or “She looks fat” then they’re less likely to suffer from poor self-esteem and a judgmental attitude.

10. There is more to a party than cake and ice cream! Invite a child to a party and they’ll want to know what they are going to get to do. Invite an adult and they’ll wonder what food will be served. You don’t have to avoid parties to manage your weight; just focus on the real purpose of social events—to be social.

11. Eating with your family is fun. Since babies and toddlers must be fed by their parents, they naturally love eating with other people. Family mealtime is your opportunity to model good habits and connect with each other. We still play “High-Low” with our kids at dinner. Each member of the family takes a turn telling the others about the best and worst parts of their day. What a great door opener to dinner conversations.

12. It’s boring to just sit around! Toddlers seem to be in perpetual motion while they constantly explore their world. Young kids love to run in the grass, play on the playground, and challenge themselves and each other to increasingly more difficult activities. Of course, as they get older, television, computers, and electronic games compete for their attention. In our family, to encourage other activities, we use “screen time” which limits how much time our children are allowed to spend on anything with a screen. Sometimes adults would benefit by limiting their screen time and exploring their world a little more!

13. Sleep is good. After a full day, children need a good night’s sleep to prepare for all of the adventures that tomorrow will hold. Wouldn’t we all benefit from a consistent bedtime to make sure we get our rest too?

14. Live in the moment. Kids are masters at living in the present. They don’t waste a lot of energy worrying about what has already happened or what might happen tomorrow. They are fully engaged in small pursuits like discovering where the ants are going, chasing the dog, or seeing how deep they can dig with a plastic shovel. We, on the other hand, continue to scurry around, chasing after our dreams, and all the while, digging ourselves deeper and deeper. We could learn a lot from children!

©2010 Littlestomaks.com

Recently, I connected with Jan Hoadley of slowmoneyfarm through a Twitter chat on food. It occurred to me that she would have an interesting perspective on getting kids interested in food by connecting them to its source. I was delighted when she accepted my request to send an article on this theme to share with all of you. Here it is; enjoy and share your opinions in comments below.

photo credit: Vikas GarG

Getting kids to eat better can be tough. When my Godson visited this past summer he had a chance to go from consumer to participant in growing food. With age appropriate chores he helped move tubs of rabbit manure to layer in a renewed raised bed. He stated without hesitation moving “bunny poo” was his least favorite thing to do! But he also saw the results in mixing soil into the manure and the basil, bean and pea seeds that sprouted forth from the results.

He helped water peppers, dried rosemary and learned what different types of mint taste like. He chewed a leaf of stevia straight from the garden and appreciated the super sweet taste. He learned to harvest rose hips and what they are used for.

But he learned much more than that also. He learned to not take for granted the abundance of food at our grocery stores, whether it’s premium organic or just what one can afford. He learned chickens are not vegetarian when he held a worm up for me to see and a team of chickens closed in to snatch it from between his fingers! He learned to appreciate the chickens for the eggs that he collected, brought in and mixed up for French toast. He learned to cook eggs – with supervision – without worrying about doing it ‘wrong’.  And when he took it for granted he learned another lesson – just because we have plenty it’s not good to waste it. This was learned as he juggled three freshly collected eggs and watched all three break on the ground. He wasn’t too happy about the consequences of that but it’s something he likely won’t do again!

The concept of getting food from the garden or the chicken yard was foreign when he arrived, but when he left to go home he had a new appreciation of food that we so often take for granted. The work it takes to produce it took new meaning during a lesson with rosemary.

The rosemary bush he trimmed from is well established. He snipped a basket of stems, rinsed it off, arranged it in the dehydrator and adjusted it to the right temperature. Once dried he individually took the stems and stripped the leaves of rosemary to package. We talked about the price. “$10 for that?!” he said in disbelief as he looked at the package of rosemary. I asked him to ponder what his time was worth processing it, and the growing of it. Did he want to work all day for the price of a pizza? Or was this quality package of seasoning worth a fair price?

It brought not only an increased awareness of value but the choices we – and all consumers – make. He learned about the raising of rabbits with a new litter and the loss when a rabbit died. There was a chance to learn to make decisions and see the results of those decisions.

This can be reproduced anywhere. A small raised bed can be ornamental flowers or an ‘edible landscape’ that teaches as well as feeds. Many times children are more apt to try things when they see it grow and become food.

The connection to a food supply – even if just for one meal – can create an increased awareness about food. Once this is started, many children are naturally curious about “what else” is out there to learn.

Good food doesn’t have to be boring! From growing to processing to cooking it’s a chance to get kids involved! Groups like 4-H have been doing this for years, but it’s also done on farms across America.

Jan's Godson on the farm

My notes: Slow Money Farm offers you a chance to grow the garden you want. Unlike a CSA, you can pick and choose what you want them to grow for you in your garden spot. It is an interesting concept and very similar to something I have been independently thinking about for several years. One of the ideas I shared in a recent article to promote veggies was “why not establish community farms where people could rent a small space and grow veggies?” I am glad to learn that Slow Money Farm is doing something similar although I have not checked it out personally. I hope to learn more about them through Jan. In the meantime, go check out SlowMoneyFarm on Facebook.

It is no secret that most people in America today do not eat enough fruits or veggies each day. According to a recent report from the CDC, only 26% of adults admitted to eating 3 or more servings of vegetables a day. Even the well-known health benefits of eating veggies do not entice people to give veggies the love they deserve!

On the other hand, I am sure that most parents want to get their kids ingesting veggies at each meal. After all, no parent wants to feel like they don’t care about their child’s health and nutrition! In desperation, they may rely on offering rewards or issuing threats to ensure their child’s cooperation.

Well, according to this Chef Boyardee advertisement, an alternate strategy is to hide the veggies in the food and just don’t tell them! Brilliant idea from their highly paid marketers!

What do you think? Is it smart to get a full serving of veggies, or whole grain pasta in your child’s tummy no matter what even if it means you hide it behind loads of salt, fat and sugar?

It is about time we give up on such stealth tactics and promote veggies in an overt, intelligent and sustainable way.

We are not impressed. Share your opinions below.

©2010 Littlestomaks.com

photo credit: levork

Jane Brody of The New York Times found it puzzling that even benefits don’t tempt us to vegetables and asked readers to offer fresh ideas. Her article got me thinking!

Hmmm…let us see. If someone told you to do something because it was good for you, you would probably try it a few times but pretty soon you would go back to what you are used to. And who wants to be good all the time? Even kids grow out of the naughty or nice trick after a while!

It is no different with food. Fun and a sense of indulgence trump the notion of good in the long run. And yes, both convenience and cost are very important. If you don’t believe me, simply take a look at how the purveyors of fast food and soda advertise their products. McDonald’s tagline of “I’m Lovin’ It” and Coke’s “Open Happiness” seem to be permanently etched in our subconscious and their jingles resonate inside our heads all day long. It is not about the nutritional value (or lack thereof) of their products, rather the experience of having them is the core of their message. Plus, they make them readily available everywhere at a reasonable price.

Before I jump into a few ideas for promoting veggies, let us consider some of the reasons why most people don’t eat enough vegetables. Here is how a few of my Twitter friends responded to this question:

Gina @ginarau had this to say:

Many factors: accessibility, ease of convenience foods. Price is a biggie. Taste for kids. Lack of positive role model.

Registered dietitian Alysa Bajenaru @InspiredRD said:

Many people I talk to have only had them prepared one way, don’t think they like most veggies. They need 2 learn how 2 cook. My husband thought that he disliked many veggies when we got married. He was used to them being served bland and overcooked. Now he loves most veggies, especially roasted. I am making him butternut squash pizza right now!

Christina @CutestKidEver shared her experience:

I can’t stand the taste and texture of most vegetables. They literally make me gag.

There could also be a case of the “supertaster” shared by @80Bites:

My little boy is a “supertaster” and tastes something bitter in vegetables I don’t experience. It’s genetic…

Registered dietitian Linda Michaelis @linda_rd pointed out the bad image of veggies, especially among kids:

It’s probably bcoz they think veggies taste horrible. Most kids see a red flag when green and leafy are on their plates. :)

There you have it! Clearly, it is not enough to preach the goodness of veggies and hope that people will start eating them at every meal. That approach, in my opinion, is a very defensive approach easily overcome by the enormous offensive marketing by food companies. I also think that most academics and nutrition experts alike fall into the trap of talking about the benefits of veggies, rather than taking a holistic view on this issue.

Every marketer knows about the 4P’s – Product, Price, Place and Promotion. What is often missing from this analysis is the People, the end consumer for example. Now I am sure every marketer worth their salt will claim that they always start with the consumer, but their view is often tainted by what they want to sell rather than what the consumer really wants to have. They look at the world not as what it really is, rather what they would like it to be.

Take for example, the matter of Price. If the marketer focuses only on the price tag, they are missing the view on the total cost to the consumer. In case of veggies for example, here are some of the different “costs” or barriers to consumption:

1. Cost of getting them – driving to the grocery store or a farmer’s market
2. Cost of selecting them – many choices now available in fresh, frozen and canned veggies
3. Cost of buying them – this is what the consumer pays at the check out
4. Cost of storing them and keeping them fresh – refrigerator space, cabinet space
5. Cost of preparing them – recipes, ingredients, cooking time, cooking space, cooking utensils
6. Cost of eating them – eating on the go, family meals
7. Cost of enjoying them – taste, food/wine pairing, company of family/friends
8. Cost of making a habit – breaking current habits

Conventional wisdom will have you try to improve availability and offer a convenient ready-to-eat packaged product at a low cost. If you were feeling a little more adventurous, you would add some salty and buttery sauce to improve the taste. But taking the conventional approach does not help you lower all of the barriers or costs and promote consumption of veggies no matter how loudly you proclaim their benefits.

Here are a few somewhat unconventional ideas to get people interested in veggies. Big business, government, community groups and educators have a role to play at different levels.

• Why not teach people how to produce veggies by starting a small garden in their backyard? They already spend a lot of time and money growing flowers!
• Why not actually give them incentives like discount coupons or lower insurance rates to further sweeten the deal? Don’t worry, people are not going to turn overnight into farmers and stop going to the grocery store. In fact, they will actually start thinking about how to include those vegetables in their meals and may want to try other type of veggies from the store or a farmer’s market.
• Why not establish community farms where people could rent a small space and grow veggies? Supply them with tools, knowledge and support to help them succeed.
• Why not encourage them to share their harvest with each other to sample many different types of veggies without having to grow them all at a time?
• Why not offer them a deal where they can take some of their harvest to a grocery store and exchange it for another fresh produce of their choice?
• Why not teach people how to cook veggies in many different ways? Campbell’s has done it really well with their soups, how come the Green Giants of the world do not provide recipes on their products?
• Why not strike a deal with the makers of spices and sauces to co-develop products and do cross promotion?
• Why not offer free workshops on vegetable gardening and cooking? Home Depot and Lowes do it for household building projects. They even have workshops for kids!
• Why not introduce children to the wonderful world of fruits and veggies by products like Today I Ate a Rainbow!^TM?
• Why not produce coloring books, bed time story books, toys, puzzles, catchy videos with memorable jingles for kids to enjoy?
• Why not include interesting trivia, puzzles, collectibles or other incentives on product packaging? Cereal boxes have tons of information to keep you occupied while you eat.
• Why not appreciate and recognize a child who brings a lunchbox with veggies and other healthy items to school? Make them feel like a “star”, why not?
• Why not look at farmer’s markets as a collaborator to expand the category of veggies and not as competition?

I could go on and on…

It is time to give up on conventional wisdom. Don’t ask Why?, ask Why not? Only then, can we overcome the barriers and make vegetables a prominent feature on every meal. Veggies and fruits need to become a way of life, not just something good for us to eat!

What do you think? What are your barriers to eating more veggies each day and how we can overcome them? Please share in comments below.

©2010 Littlestomaks.com

photo credit: kodomut

Hey guys! Let’s go get some breakfast. McDonald’s or Burger King?

I was half amused, half shocked as I overheard this conversation at my physical therapy session this morning. My shoulder has been bothering me a little, which is why I have been going there for the last few weeks. This morning, an elderly lady brought her young daughter for therapy. Her second daughter joined the family a little later as she came in with her 3 year old, fairly active and energetic son. They seemed like a happy family, very talkative and supportive of each other. The boy ran around the room fascinated by the different equipment, trying to mimic the movements of his young aunt undergoing therapy for her ankle.

The therapy session coming to an end , the Grandma naturally thinking ahead of breakfast offered the choice between McDonald’s and Burger King to the family.

“I don’t care”, chimed in the two daughters casually, indicating either would be just fine.

Well, at least these consumers don’t find any difference between the two brands I thought. The food is just about the same, the price and service quite comparable and equally appealing to them. So much for the millions of advertising dollars spent by the two building their brand equity!

Just like paper or plastic at the grocery store, it doesn’t really matter!

The real problem, of course, is that the young boy doesn’t have a choice in this matter. Both of these options put him in a lose-lose situation over the long run. He has no way of knowing if there is another alternative for him. Even if he does not grow up to be overweight or obese, which I sincerely hope turns out to be the case for him, doesn’t he deserve a third option of breakfast at home?

I know it is not a good idea to judge too soon, and there is nothing wrong in going to McDonald’s or Burger King once in a while on a weekend. Still, I would have loved to hear a third option.

What do you think? Aren’t our kids entitled to better options?

Please share your opinion in comments below.

©2010 Littlestomaks.com

Struggling to get your growing child interested in fruits and veggies? Well, you are not alone because this is a big challenge for most toddler parents. There is a lot of advice out there on how to encourage your child to eat fruits and veggies, but no good tool that can help you succeed. That is why I was super excited to get this handy kit from Kia Robertson of Today I Ate A Rainbow!^TM. She has developed this tool especially for young children to get them excited about fruits and veggies. It is a very simple colorful chart you can post on a refrigerator or a magnetic board. The chart has 5 columns corresponding to different colored fruits and veggies – red, orange, yellow, green and blue/purple. Using color coded round or square shaped magnets, you can teach your child to track his intake of fruits and veggies during the day.  If they complete all 5 colors, they get a reward sticker!

We had a lot of fun with our twins the other night who found it fun as they tried fruits and veggies of these 5 different colors just to be able to stick those magnets on the chart.

My son picked the square shaped magnets while his sister got the round ones.

Here is what we like about this product -

1. It works!
2. It is simple and colorful
3. Kids love it and get a sense of accomplishment
4. They learn about different colored fruits and veggies
5. The kit also contains a very nice illustrated book “The Rainbow Bunch” written by Kia Robertson, perfect for bed time reading to reinforce the idea of eating fruits and veggies
6. There is a blank shopping list you can use to involve your kids in selecting their favorite fruits and veggies

Here is what we don’t like about this product -

1. The kit is supposed to have 4 sets of distinct round and square magnets for family of upto 4 children to track their progress. We found it a little confusing because it was not easy to separate them in groups. Still, it worked out for us since we have only 2 and we decided to play round magnets vs. square magnets.
2. If you have a stainless steel fridge, like we do, the magnets will not work. We decided to use a small magnetic dry erase board instead.

Overall, we love this product and will continue using it as long as our twins remain excited about it! Check out the Today I Ate A Rainbow!^TM website for details.

Disclaimer – The Today I Ate My Rainbow!^TM kit was sent as a gift to us for this review. Our opinions are based on our personal experience.

©2010 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 and contributing editor of Parents magazine Sally Kuzemchak offers tips for creating a healthy food environment at home to foster lifelong healthy eating habits and preventing childhood obesity.

Question: My son just turned one and since I have struggled with obesity most of my life, can you suggest what I can do nutritionally to ensure my son doesn’t face the same struggles?

It’s great that this is on your radar and that you want to take action while your son is still so young. As you already know, you can’t do anything about your son’s genes. But you can make sure he grows up with healthy eating habits and physical exercise. That can make a huge difference for him and help lower his chances of obesity in both childhood and adulthood.

Here’s how you can establish a healthy food environment at home:

Keep your kitchen stocked with a wide variety of nutritious foods that are yummy and accessible, like a bowl of fresh fruit on the counter and snacks like low-fat yogurt and whole grain crackers front and center in the fridge and cupboard.

Plan regular meals and scheduled snacks instead of all-day grazing or constantly grabbing food on the run.
Include a small amount of goodies like desserts or chips that you treat as “sometimes foods”. You don’t want these foods to become forbidden and more desirable.

Eat most meals at home together as a family at the table. Researchers have found that children who eat meals with their families (and the TV turned off!) get a much healthier diet overall.

Offer milk and water as the primary drink choices. Sweetened drinks like punch and regular soda are linked to weight gain among kids and adults—and you can even skip fruit juice if your son eats a lot of fruit. You should also ask your child’s doctor about giving your son two-percent milk right now instead of whole. The American Academy of Pediatrics recently stated low-fat milk is a better option for toddlers who have a family history of obesity (after age two, you can switch to one-percent or skim).

Model healthy choices and attitudes. As a parent, you’re the single biggest influence on your child right now. Let your son see you take the kinds of positive steps you want him to make as well, like drinking water instead of soda, enjoying vegetables with meals, and being active. And avoid making any critical comments about your weight or your body, since studies shows that those negative attitudes can rub off on kids and damage their self-esteem too.

©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.

Getting your little ones to help out in the kitchen can be a fun way to help them learn about food! This week, Registered Dietitian Jodi Greebel explains how it can help you raise a healthy eater and offers a few practical tips to get your toddler help you out in a safe way.

Jodi Greebel, MS, RD BS, Biology from Duke University, MS, Nutrition and Dietetics from NYU Experience: Private nutrition counseling practice 5+ years, Co-founder DinDins toddler food, author The Little Black Apron Expertise: Pediatric Nutrition and Weight Loss for Adults Website: DinDins Food , Citrition, LLC Twitter: @DinDinsFood @JodiRD LinkedIn profile: Jodi Greebel Facebook: DinDins Contact: via contact page on DinDins Food website

Question: How do I get my toddler involved in the kitchen? And, why should I bother?

Answer:

You’re trying to put together lunch, make dinner or do something else in the kitchen and your toddler is once again climbing up your leg wanting to be picked up. How can you hold your child in one arm and do anything remotely productive in the kitchen? Getting your toddler involved in the kitchen and allowing him/her to help does wonders for your ability to get anything done while also doing wonders for what your toddler is willing to eat! It’s a win-win. The more children get involved with food, the more likely they are to eat something and/or try something new. It’s one of the best strategies for raising a child who is not a picky eater. And, it’s a lot easier to get something done when you have two free hands!

It doesn’t matter how old your child is. There is something for all different ages – just pick age appropriate tasks such as:

• Holding a rubber spatula or plastic measuring spoons
• Playing with a plastic mixing bowl and spoon
• Washing the carrots
• Spinning lettuce or other greens
• Scrubbing potatoes with a brush
• Husking corn
• Holding down the button on the blender
• Stirring ingredients in a mixing bowl while you hold the bowl
• Using a plastic knife (with adult supervision) to slice banana
• Cracking the shell on a hard-boiled egg
• Putting the lids on your plastic containers
• Counting out cherry tomatoes to put in your salad
• Mashing an avocado
• Pulling basil or sage leaves off the stem

Be creative! Give your child any task that makes them feel like they are helping out (and allows you to do what you need to get done). Many kids are just climbing up your leg because they want to see what you are doing and help out! You’ll be amazed how much more willing your toddler is to try something if he/she has helped make it.

©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.

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, Family Physician Dr. Michelle May offers a few tips to help you raise a healthy child by providing unconditional love, encouraging physical activity and promoting healthy eating habits.

Question: How can I encourage my kids to eat well and follow a healthy lifestyle?

Answer:

With the launch of Michelle Obama’s Let’s Move campaign, unprecedented attention has been paid to healthy eating and physical activity in children. There’s a huge potential for benefit but two potential pitfalls that parents need to be aware of.

First, the focus really shouldn’t be on childhood obesity. All children (and adults!) benefit from increased awareness about their lifestyle choices. Singling out overweight children contributes to the stigma and shame they already face—and may cause parents, doctors, and others to mistakenly believe that the information doesn’t apply to normal weight children.

Second, restrictive diets haven’t worked in adults and they don’t work in children. Studies have shown that children who are restricted from certain foods at home and are exposed to those foods elsewhere are more likely to choose the food, overeat it, and feel guilty afterward. Sounds just like the last diet you were on doesn’t it!

Let’s look at the keys to the development of lifetime healthy eating and exercise habits:

Build Healthy Attitudes

• Demonstrate your unconditional love for your child. Children—especially overweight children—need support, acceptance, and encouragement from their parents.
• Build self-esteem by focusing on all of your child’s positive qualities, unique talents, and individuality. By developing interests and skills that increase their success and pleasure, they will be less likely to turn to food for fulfillment.
• Help your child develop good communication skills, encourage them to express their feelings, and teach them effective coping skills to decrease the chance that food will serve that purpose.
• Emphasize the importance of good health, not ideal weight.
• Never tease or criticize a child or adolescent about their weight. Such comments are hurtful and can stick with a person for a lifetime.
• Be a positive role model. When your child observes you enjoying healthful foods and physical activity, they are more likely to do the same.
• Most importantly, sit down and eat together as a family. Family mealtimes are a wonderful way to reconnect with one another and share your day. Mrs. Obama talks about playing “Roses and Thorns” – taking turns telling about the best and worst part of your day.

Enjoy an Active Lifestyle

• Help your child build a lifetime exercise habit by making consistent physical activity a high priority in your family.
• Reduce the amount of time your family spends in sedentary activities like TV and video games. Instead, plan fun family activities that provide everyone with exercise and enjoyment.
• For children who have been relatively sedentary, physical activity should be initiated gradually to avoid injury and discouragement.
• Encourage active play like biking, swimming, and playing ball.
• Participation in individual and team sports can be a great way to build coordination, athletic skills, and self-confidence.

Develop Healthy Eating Habits

• Children have the instinctive ability to regulate their intake to meet their needs. Respect these internal cues of hunger and satisfaction.
• Do not force children to clean their plates or bribe them with dessert for finishing their meal.
• Never use food as a reward. Reward desired behavior with praise, extra attention, and privileges.
• Do not comfort your child with food. Hug them and listen to them instead.
• Do not impose stringent food rules since this may lead to rebellious eating when the child is away from parental control.
• Don’t say or imply that some foods are good while others are bad. Instead, teach children that some foods are healthier than others. This will help them learn to balance eating for nourishment with eating for enjoyment.
• Provide a variety of delicious healthy choices for snacks and mealtimes. Suggestions include fresh or dried fruits, vegetables with tasty low fat dips, reduced fat cheese or peanut butter and whole grain crackers, yogurt, fruit smoothies, whole fruit ice pops, granola bars, turkey roll-ups, or snack mixes made of cereal, dried fruit, and nuts.
• A healthy breakfast is a great way to start the day and is important for optimal performance in school. Include protein and whole grains for energy and nourishment.
• Encourage children to drink water and fat free or low fat milk instead of sugary sodas, fruit drinks, and sports drinks.
• Promote a high fiber diet by giving your child whole wheat breads and pastas, brown rice, and five servings of fruits and vegetables daily. They will prefer these types of foods if that is what they’re used to.
• Since children (and adults!) have a natural preference for sweet and high fat foods, it’s reasonable to limit the amount of sugary and fatty foods that are readily available to encourage intake of more nutrient rich foods.
• Involve children in shopping, meal planning, and preparation. This is a great opportunity to teach them about nutrition—and they will be more likely to try new foods if they helped make them.

Download Keys to Raising Healthy Children flyer by Dr. Michelle May.

©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.

Through the month of March, I posted a series of articles on this year’s National Nutrition Month theme Nutrition from the Ground Up! It has been very interesting for me to read and compile a broad range of diverse opinions on the question What does Nutrition from the Ground Up mean to you? Hope you have had a chance to read this series; if not, I have posted the links at the bottom of this post.

Here are a few final thoughts….

Jodi Greebel, a registered dietitian and co-founder of DinDins toddler food wrote:

I think Nutrition from the Ground Up can have many different meanings including starting with the basics of nutrition. To me, it means helping children build a healthy foundation of eating habits. The habits we learn as a child stay with us. It’s much easier to teach good eating habits to children than to try to undo bad ones in adults. For parents to teach “Nutrition from the Ground Up” to their children, they may need to examine their own eating habits. Do I eat at least 7 servings of fruits and vegetables each day? Do I choose healthy fats? It can be a great time for parents and kids to start eating healthier by slowly working on these goals. Maybe start by incorporating a fruit at breakfast each day.

Milton Stokes, registered dietitian and owner of One Source Nutrition offered a very interesting perspective and suggested we stay grounded in the present as we consider our health and nutrition:

In the work I do, I see a lot of individuals with eating disorders and negative food relationships. The theme Nutrition from the Ground Up is most applicable to my clients. I counsel them to keep their heads where their feet are–right on the ground, right there in the room with me . . . instead of worrying about what happened food-wise yesterday or last week. They only can deal with the present meal and then do a little planning for meals to come. Excessive worry never promotes health. It’s like sitting in a rocking chair, rocking incessantly, and expecting to arrive at a new destination. So with that I say start where you are; take it one meal at a time. And enjoy!

Here are the links to other opinions on this topic:

Nutrition from the Ground Up means “Back to Basics”

Nutrition from the Ground Up means “Food from the Ground”

Nutrition from the Ground Up means “Real Food”

Expert tips for Nutrition from the Ground Up

What do you think? What does this notion of Nutrition from the Ground Up mean to you? What small changes have you made to your family’s diet recently?

Please share in your comments below. I would love to hear from you!

©2010 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 Emma Stirling offers a few handy tips on how to empower your little ones at an early age in selecting treats and snacks appropriately and in balance with healthful foods.

Question: I’ve simply avoided giving my toddler any candy, chocolates or ice-cream until now, but can’t keep this up forever. What’s the best approach?

Answer:

So you wake up one day and your baby, who was enjoying her food and eating reasonably well, turned into a toddler.  Suddenly your food is the last thing on her radar.  And when she is hungry, there are far too many new foods available in the supermarket, at the café or at grandmas.  So how should you approach treat or ‘extra’ foods?  And what are some top tips for the whole, extended family?  Let’s explore this, at times, conflicting area of toddler nutrition.

Reward wisely

If you be a good girl at the grocery store, you can get a treat.  You didn’t eat all your veggies, so you can’t have ice-cream.  Oh my poor darling, let me get a plaster for your grazed knee and a little candy to cheer you up.  Sound familiar?  If you have childhood memories of food treats being connected with rewards or punishment or comforts, then chances are you will copy these behaviors with your own children.  But the problem with this is, it simply teaches children that treat foods are the most desirable and this can set up future patterns of emotional eating.  The key is to break this cycle and approach treats as an enjoyable part of regular eating, with no strings attached.

Tip: Try non-food rewards for good behavior like a sticker chart, new book or favorite outing.

Separate snacks

Due to their small stomach capacity and active day, toddlers need mid-meal nutritious snacks for fuel and to help ensure daily nutrient requirements are met.  It’s important to clearly separate snack foods from treat foods.  The two lists will differ from family to family depending on your personal nutrition views.  But the key is to make it clear to all family members.  Yes that’s you grandma, daddy and big cousin, babysitter.  At mid-meal snacktime make sure little stomachs fill up from your “nutritious snacks list” first like fresh berries, wholegrain crackers and dip or small cubes of cheese.  And pack portable snacks in case you are caught out and the closest option is a convenience store. Once hunger is curbed or satisfied you can offer something from the “treat list”.  In my family all treats for all family members (yes, daddy’s dark chocolate too) are kept in an opaque container on a top shelf in the pantry.  Out of sight, out of mind, until treat time.

Tip:  Be a positive role model and prepare a nutritious snacks platter to enjoy together.

Timetable treats

Aim to be consistent with your approach and set up a timetable or guidelines on how you will include treats.  In my family, since my children were three years old, we have all been able to choose, two portion controlled treats a day on request.  I’ve talked to them about the difference between treats and fill you up healthy foods, plus the idea of time appropriate eating – “no we won’t have an ice-cream now, we’ve just had breakfast and ice-cream isn’t a breakfast food”.  So now they ask for their treat at appropriate times, like after dinner (brush your teeth before bed) or when on an outing.  It sounds too simple, but the power is in empowering at a young age.  It wasn’t long before my daughter cottoned on – “Oh I won’t have a treat after lunch mom, I’m going to save it for an ice-cream after swimming lessons”.

And you’ll be amazed at how it works at the grocery store.  My children can now purchase items for the treats box, take them home and store them away without any pester power or “I want one NOW!”.  And on some (rare) days, they even forget to ask for a treat.

Maybe you think that sounds rather generous?   In your home, it may only be a treat three times a week, or only after sport, or only at parties.  But whatever you decide stick to it, even on vacation, when a few too many extras can slip in.    A treat time plan the whole family (even mom and dad) sticks to, helps your kids develop a healthy relationship with food.

Tip: Make a craft project together and cut out pictures of treat foods and snack foods from catalogues.  Stick them on a chart that clearly shows the two groups for all to see.

©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, Registered Dietitian Cindy Williams offers practical tips to help you get your growing toddler to eat a variety of foods including fruits and vegetables.

Question: How do I get my 3 year old to eat better? He never eats veggies and only eats a handful of items like chicken nuggets, pizza, pasta, rice, and cereal.

Answer:

Toddlers are notoriously fussy eaters. There are a couple of reasons for this. First, their growth rate has slowed so they usually don’t need to eat so much.

Second, as we fret about the nutritional inadequacy of two bites of toast for breakfast and desperately cajole them to eat a bit more, our darling child learns that with one tiny word – NO – they can make mummy and daddy act really funny. And if they keep on saying it long enough they might get really yummy stuff to eat. This is when the frazzled parents finally give in to the child’s incessant tearful demands for his favorite food and think ‘At least he’s eating something’. What can we do to win this power battle and come through it with a healthy child that eats a wide range of foods? Here are a few ideas.

1. Serve one new food at a time, along with familiar foods. Include one favorite food with each meal.
2. It can take up to 15 tries of a new food for your child to like it. Don’t give up on the first refusal. Try again in a few days.
3. Just like adults there will be some foods that your child won’t like even after 15 tries. Take a break and try again when they are a little older and their taste-buds have developed a bit more.
4. Add vegetables to the favorite foods e.g. pizza topped with cooked spinach, finely chopped red pepper or broccoli or pasta topped with thick vegetable soup as a pasta sauce.
5. Hide vegetables in favorite foods e.g. grated carrot and pumpkin in pasta sauce, mince and burgers. Fried rice with egg, corn, red pepper and carrot.
6. Try corn on the cob. Cut a cob in three to make it easy for little fingers to handle.
7. Toddlers can’t eat huge meals. Give them small snacks through the day. Try carrot sticks, baby tomatoes, cut fruit pieces, grapes and cheese cubes.
8. Try it raw. Serve raw sliced vegetables for your children to nibble while you make dinner. They may eat their whole vegetable quota before the meal.
9. Turn food into play. Give food fun names e.g. ‘moon squirters’ for baby tomatoes. Arrange food to look like a face, a house, a rocket ship or a train. My 4-year-old ate a pile of mashed potato with fish and vegetables because it was called ‘Tracey Island’ from Thunderbirds!
10. Make finger food. Toddlers prefer distinctive pieces of food that they can identify and pick up in their fingers.Eat as a family when possible. Children learn by example. If they see their parents and older siblings enjoying vegetables and other healthy food they are more likely to want to try it.
11. Involve your child in growing or picking fruit, vegetables and herbs. Taste it right there in the garden. It’s much more fun than eating at the table.
12. Point out interesting fruit and vegetables in the supermarket and let your child choose one to take home.
13. Let your child help out in the kitchen. They could drop tomatoes in the salad, shell peas, peel a banana, drop fruit into the blender or turn it on when making a fruit smoothie, pat out some pizza dough or sprinkle cheese.

REMEMBER…

You are not a restaurant

When a toddler complains that they don’t like their meal and that they want something different, empathize with them but don’t jump up and make something else.

You provide the quality, they choose the quantity

Young children are perfectly designed to eat when they are hungry and stop when they are full. They may miss a meal in protest at the ‘yukky’ food but their rumbling tummy will eventually have them eating whatever you have provided.

My niece went through this fussy stage as a toddler. One evening came the final showdown. She refused her dinner and demanded something else. Her dad told her that was fine; they would just keep it for her breakfast. Off she went to bed with no dinner and lots of tears, much to the horror of her mom. The next morning dinner was waiting. She refused it. Off they went to church. The dinner went too! Finally she gave in and the battle was won. Hopefully you won’t need to be this brutal, but it worked.

If necessary, give your child a temporary nutritional supplement

If you’re concerned that your fussy toddler isn’t getting enough nutrients, particularly iron which is critically important at this age, give him a temporary nutritional supplement. Nutrient fortified milk is great. Also give him fruit with his meals to increase iron absorption. Once you feel assured that he’s getting all his nutritional needs, you are less likely to fall into the ‘At least he’s eating something’ trap. You’ll be ready to take back the reins of power.

It’s a stage that will end

Hang in there. Keep serving up a variety of food and flavours. Take a few deep breaths, perhaps a glass of wine, and know that this stage won’t last forever.

©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 Jill Castle explains why it is important to be a good role model for your children and offers tips on how to be a role model for their eating habits and nutrition.

Question: How can I be a good role model for my child?

Answer:

Does your daughter admire your appearance as you leave for a date night?  Do you hear your son exclaim his aspirations to be just like Tiger Woods or LeBron James?  Does your toddler want to be a teacher or a doctor or a nurse, just like you?

We are all role models to children.  Parents, especially, are under the watchful eye of their child.  How you behave, what you choose, your habits—both good and bad, influence a child every day.  And how you manage your body—what you eat, when and how much you eat, your activity level or lack thereof, all register with children—even toddlers—and can set the foundation for a future of healthy eating and an active lifestyle, or not.

Parents have the unique responsibility of being the primary role model for their child when it comes to food and eating behaviors.  By the time a child is twelve years old, they will model many parental behaviors in this area.  So, if you are a meal skipper, chances are your child may be too.  If you diet off and on, so may your child grow up and do the same.  If you refuse certain foods or eliminate them from your diet, chances are your child may also.  If you spend a lot of time watching television, don’t be surprised if your child comes home and plops in front of the TV, Nintendo DS, or laptop.
It can be overwhelming to realize your child is looking at your behavior every day!  Here are some concepts to keep in mind as you evolve into a terrific role model:

Trust your child to honor their hunger and fullness and eat the right amounts for their body.  Trust your child’s inner intuition about eating.  Trust that you can learn from your child’s natural self-regulation.  This foundation of trust will serve you and your child through the ups and downs of growth, body development, and eating in the future.

Predictability is the key to a happy child.  Set up a framework for meals and snacks—time them at regular intervals to avoid over-hunger.  Structure your meals to have most of the food groups represented, most of the time.  Offering fruit at every meal is a great way to ensure healthy eating and build predictability in mealtimes.  Predictability builds security—food security.  A child who is secure with food and eating tends to have fewer problems with weight and eating later in life.

Choose food for health.  Focus on foods that are rich in nutrients, fiber, and taste.  Choose more whole, natural foods such as fruits, vegetables, lean meats, low-fat dairy products, and whole grains.  Consider processed foods, food colorings and dyes, caffeine, and sugar substitutes as the “occasional food”, rather than a staple in your family’s diet.  If the drive through is a common stop on your way home, envision another way to bring convenience and efficiency to your eating—try a crock-pot,  a pressure cooker, or homemade frozen entrees instead.

Expose  your child to a variety of foods.  Ensure that new foods accompany familiar foods.  Try ethnic varieties, exotic fruits, seasonal vegetables, and flavorful condiments.  Try different forms of familiar foods—instead of French fries, try roasted potatoes.    Instead of applesauce, try baked apples.  Don’t rule out a food because you think your child won’t like it—and don’t paint a grim face if you do offer it—stay neutral and trust your child to let you know their impression.

Adventure in eating is fun for kids.  Kids love to help their parents in the meal preparation process—it is an adventure for a child to tear the lettuce, peel the carrots, and wash the cucumbers for a salad.  Show your sense of eating adventure by having a “new menu item” night during the week.  An openness to “try anything” also shows adventure in eating—let your child see the adventurous eater in you!

Move your body—daily.  If you want your child to be active, you need to be active too.  Show your enjoyment and enthusiasm for exercise!

Share your food.  This is a safe way for your child to try new food items and a way to build trust and security with food and eating.  And food always tastes better off of Daddy’s plate!  Sharing food sends the very basic and important message of generosity.

Communicate early and often with your child about food, eating, nutrients, health, and physical activity.  Promoting open and honest communication about nutrition will set a foundation of trust, health education, and realism in the world of food and eating.  Remember, children are curious and will ask the questions—let them know early on that you are their resource for reliable information.

Manners are important and beginning early with the basic “please and thank you” is a great place to start.  Make sure you “please” and “thank” your child early on—and you will be pleasantly surprised when you hear it stated, unsolicited from their mouths.  Practice common table manners—it pays off before you know it.

Role Modeling is not a choice for a parent—it comes with the territory.  Choosing to be a great role model with food and eating will reap lifetime rewards in your child’s food choices, eating behaviors, exercise patterns, and overall health.  Remember, your child is watching your every move.  Your moves don’t have to be perfect—just thoughtful and intended to a healthful and active child.

©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.