Drinking cows milk is the easiest way to ensure strong bones. Is there anything you can do to give your kids strong bones? Yes! It's actually really simple: offer toddlers a half cup of cows milk at every meal and snack. Offer older kids a total of 4 cups of milk per day (1 cup at every meal and 1 snack). Why cows milk? It's the best source of calcium AND vitamin D in the American diet. Your body needs them both to build bones, that's why milk is so important. Toddlers need 700mg of calcium every day: Cow's milk has 300 mg per cup. Toddlers need 15 mcg vitamin D: Cow's milk has 2.5 mcg per cup. check this site for older kid & adult needs: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ If your toddler has two and a half cups of cow's milk per day, they'll get all the calcium they need for the day. Yogurt is full of calcium, but usually not vitamin D. What if my child doesn't like to drink milk? It's easy to get enough calcium from cheese and yogurt. Unfortunately, cheese and yogurt rarely contain Vitamin D. 1 cheese stick: 215mg, no vitamin D 3/4 cup plain greek yogurt: 210 mg, no vitamin D 3/4 cup plain (regular) yogurt: 300 mg, no vitamin D 1 cup cottage cheese: 138 mg, no vitamin D There is one exception I have found, and that's Gogurt: 1 gogurt tube: 120 mg, 2.25 mg vitamin D (about the same Vitamin D as milk) Other types of yogurt might be fortified, with vitamin D, you'll need to check labels to see . Curious about other vitamin D food? Read about it on my blog here: https://www.ddinutrition.com/post/it-s-winter-are-you-getting-enough-vitamin-d Milk and fortified cereal makes a great breakfast full of vitamin D and calcium. Soymilk is equally nutritious as cows milk. What if I can't have (or don't like) dairy? Milk allergies and lactose intolerance are common. Lactaid milk has as much calcium and vitamin D as regular milk. However, people with milk protein allergy need to avoid dairy foods altogether. Sometimes people just plain don't like dairy products. The following are the best non dairy sources of calcium: 3 oz sardines canned in oil (w/soft bones): 325 mg + more vitamin D than milk! 1 cup soymilk: 300 mg + just as much vitamin D & calcium as cow's milk 3oz canned salmon: 181 mg + a good source of vitamin D fortified breakfast cereal 130mg + also a good source of vitamin D Fortified breakfast cereal in fortified soy milk is an excellent way to get vitamin D and calcium! Check the label to make sure your cereal is fortified with calcium and vitamin D. Check labels and almond and rice milk for their vitamin D and calcium content. I do not recommend oatmilk, almond milk or rice milk for toddlers because they are very low in protein. You can also get calcium from a variety of different foods. List of non-dairy foods high in calcium that have ZERO vitamin D: Remember that your toddler needs 700 mg/day and adults need 1000 mg/day 253 mg: 1/2 cup firm tofu (amount varies by brand and firmness) 131 mg: 1/2 cup cooked soybeans 123 mg: 1/2 cup cooked spinach 99 mg: 1/2 cup cooked turnip greens 95 mg: 1/2 cup cooked white beans 94 mg: 1 cup cooked kale 90 mg: 1 Tablespoon chia seeds 74 mg: 1 cup raw bok choi 70 mg: 1/2 cup great northern beans 54 mg: 1/2 cup pinto beans 46 mg: 1 6" corn tortilla 42 mg: 1/2 cup kidney or black beans 31 mg: 2 Tablespoons sour cream 30 mg: 1 slice whole wheat bread 26 mg: 1 Tablespoon flaxseed meal 24 mg: 1 cup raw kale 24 mg: 1 Tablespoon almonds 21 mg: 1/2 cup raw broccoli 10 mg: 1 medium golden delicious apple 7 mg: 1 Tablespoon walnuts, hazelnuts, macadamia nuts If you can't drink milk, make sure you get enough calcium by including calcium sources into your daily routine (like always having cereal for snack, putting chia seeds in a smoothie, or having a few cups of spinach every day at lunch). I try to eat a can of sardines every other day. I think they are delicious on crackers or toast, and they are full of many nutrients that most American's don't eat enough of. For a complete list of foods that contain calcium visit this website from USDA: https://ods.od.nih.gov/pubs/usdandb/Calcium-Content.pdf Sample NON DAIRY toddler menu with adequate Calcium & Vitamin D Canned sardines are one of the best sources of Vitamin D and Calcium. breakfast: 1/2 cup cheerios (130 mg calcium) 1/2 cup soy milk (150 mg calcium) lunch: chopped sardines (1/2 can) on rice (160 mg calcium) - chopped finely so all bones are safe for toddlers 1/4 cup broccoli (10 mg calcium) snack: soymilk smoothie (1/2 cup spinach, banana, 1/2 cup soymilk, peanut butter) (300mg calcium) dinner: chicken nuggets pasta apple green beans total calcium: 750+ mg calcium Sample adult menu with adequate calcium and vitamin D Green smoothies are great for your bones because both spinach and milk are high in Calcium. Here's how I make sure to get enough calcium and vitamin D for myself: Breakfast 1/2 cup oatmeal + 1 cup milk (300 mg calcium + vitamin D) snack smoothie with 1 cup milk + 1 cup spinach + banana & peanut butter (600 mg calcium + vitamin D) lunch sardines on crackers (325 mg calcium + vitamin D) this sounds gross but is really my favorite snack, I love salty sardines! snack mozzarella cheese + apples (325 mg calcium, no vitamin D in cheese) dinner varies, but usually contains some type of green leafy veggie total: 1500 mg Calcium Other high calcium meal ideas: 3 tacos with chopped spinach (1/2 cup = 123 mg) white beans (1/2 cup = 70 mg) mozzarella cheese (1/2 cup = 300mg), corn tortillas (3 tortillas = 150 mg) total = 643 mg calcium Rice bowl with 1 cup Stir fried tofu (600 mg) + 1/2 cup edamame (131 mg) over rice with sardines (230mg)= 960 mg calcium Conclusion Eating adequate calcium and vitamin D ensure that both you and your children have strong bones for the future. While it is possible to get enough calcium from leafy green vegetables, seeds and beans, the easiest way is to drink milk every day and eat fatty fish (like salmon or sardines) several times a week. Happy bone building!

Do you know how much protein you actually need in a day? It's probably not as much as you think. Food labels and nutrition articles make us feel like we aren't getting enough. But the truth is that most people eat plenty of protein! Here's the numbers: Little Kids (6mo - 3 yr) 11-13 grams Big Kids (4-8 years) 19 grams Pre-Teens (9-13) 34 grams Teens (14-18) 40-50 grams Adults 18+ 45-60 grams The precise amount you need depends on your height, weight and activity level, but this gives you a general idea. 2 cups of milk provides 100% a toddler's protein needs for the day. Is your toddler eating enough protein? I bet he is. 1 cup of milk = 8 grams of protein 1/2 cup of mac + cheese = 6 grams protein total: 12 grams of protein (toddlers need 11-13 grams per day) A peanut butter and jelly sandwich has about 19 grams of protein when made with whole wheat bread (6 grams per slice) and 2 tablespoons peanut butter (3.5 grams per tablespoon). Is your grade schooler eating enough protein? I bet she is. 1 cup of milk = 8 grams protein 1 bowl of chex cereal = 2 grams protein 1 peanut butter and jelly sandwich = 19 grams protein total: 29 grams (kids age 4-8 need 19 grams per day) Is your preteen eating enough protein? I bet he is. 1 bowl cherrios with 1 cup milk = 11 grams protein 5 chicken nuggets = 15 grams protein 1 slice pepperoni pizza = 12 grams protein total: 38 grams (kids age 9-13 need 30-40 grams per day) 1 cheese quesadilla has about 18 grams protein. Adults need about 50 grams per day. Are you eating enough protein? Most likely yes 1 bowl cereal with 1 cup milk = 10 grams protein 1 tortilla with cheese and beans = 18 grams protein 1 cup chopped chicken salad = 38 grams protein total: 66 grams (adult females need between 46-70 grams protein per day) To find out how much you need, multiply your weight in pounds by .36 for your minimum protein needs and .45 for your max protein needs) example: I weight 145 pounds 145 x .36 = 52 grams (the minimum amount of protein I need per day) 146 x .45 = 66 grams (the max amount of protein I need per day) It's pretty easy to meet your protein needs if you drink milk and eat meat, beans and nuts. Protein is the building block our bodies use to make muscle, bone and skin, so it's important for young children to eat enough. The easiest way to ensure your child gets adequate protein is to offer a half cup of milk at every meal and snack. Cows milk or soy milk are best with 8 grams per cup. Almond, oat and rice milk have 0-2 grams per cup. Not enough. Have more questions about protein? email our Registered Dietitian: nicolebuhlerRD@gmail.com Happy Eating! Nicole

Did you know that the average adult gets less than half the amount of fiber they need each day (1) ? Most adults need between 30-35 grams, but only eat 16 grams. The statistics are similar for kids. kids age 1-3 need 19 grams of fiber per day kids age 4-8 need 25 grams of fiber per day everyone else needs 25-35 grams of fiber per day Here's 4 reasons to make sure you get enough fiber: Not enough fiber = constipation. Fiber is a prebiotic, it's food for the good bacteria in your body that helps your immune system Fiber keeps you full longer Fiber helps your heart stay healthy Fiber is found in the following foods whole grains (think whole wheat bread, brown rice, whole wheat pasta) fruits + vegetables nuts beans Here's a 5 of my favorite budget friendly high fiber foods: 1) APPLES! 4.4 grams of fiber portable lasts 2-3 weeks in the fridge! Available year round. My new favorite kind is called "cosmic crisp" 1/2 cup oats + 1/2 cup berries = 8 grams fiber! 2) OATMEAL 4 grams in 1/2 cup easy to cook lasts a long time in the pantry add 1/2 cup berries for another 4 grams fiber add nuts for another 3 grams fiber 3) BANANA 3 grams in one banana easy to mash for babies add to smoothies natural sweetener 4) BLACK BEANS 8 grams per 1/2 cup easy to mash up for baby perfect "finger food" for babies with pincer grasp also a good source of iron very inexpensive 5) WHOLE WHEAT BREAD 3-5 grams per slice white bread has 0-1 grams look at labels and choose the kind with the most fiber "whole wheat" will have more fiber than just "wheat" Want a list of more high fiber foods? Check out this link from the National Institute of Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1 References (1) Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/ Fiber amounts of foods were obtained from Food Data Central from the United State Department of Agriculture https://fdc.nal.usda.gov/food-search

Between greens eggs for Dr. Suess day and green milk for St. Patrick's day, grocery stores must sell a lot of food dye in March! But who needs food dye when you have the green nature provides in fresh fruits and vegetables? Today were' going to explore 4 easy ways to get some green into your diet on St. Patrick's Day. Image by Vanessa Loring Green smoothies . I especially love the peanut butter-spinach-banana one linked above. If you want a more traditional fruit smoothie, this recipe from Real Mom Nutrition is a winner! Green pesto noodles How? 1. boil noodles, 2. top with jarred pesto sauce 3. top with microwaved broccoli ( this kind cooks in the microwave ) 4. Enjoy your easy meal- it’s easier than mac and cheese! Tip: Costco pesto is the yummiest. The nearest Costco is 150 miles away from my house, so I just buy whatever they have a Walmart, it's not as good, but my kids still devour it. Have fresh basil? Homemade pesto is 100 times better than the jarred stuff. Here's a recipe (I always use almonds, they are cheaper than pine nuts) https://www.simplyrecipes.com/recipes/fresh_basil_pesto/ image credit: Augustinus Martinuz Noppe Green muffins . We made these muffins at our socialization last week. I tend to use that recipe when introducing people to green muffins because they are very sweet and people love them! I will often use this recipe that has less sugar when I make muffins for my family. I leave out the chocolate chips. Green Fruit! Green Grapes and Kiwis are fun and yummy for St. Patrick's Day snack time! Limes are yummy in water for no sugar green treat. Avocado toast is the perfect easy snack or meal for St. Patrick's Day! Afraid your kids won't eat the green foods? If you are in the DDI VANTAGE program, you have a child who is younger than 3 years old. Start today with exposing your child to green foods. If you continue to do it regularly, green food will be no big deal in the future. The key is consistency! I hope you have a happy, healthy fun holiday with your family! Nicole

High blood pressure, cholesterol and heart attacks probably aren't on the list of things that keep you up at night. However, due to the fact that Heart Disease is the #1 cause of death in the United States, I don't want Heart Month 💘 to end without sharing some heart healthy nutrition tips. If you think heart health is only something old people worry about, think again! Healthy habits start young, teach your kids to eat healthy now & they won't have to break unhealthy habits later! Here's 3 tips to get your started on heart health: #1: Choose Whole Grains Oatmeal is one of the most heart healthy breakfasts you could choose! Why? Whole grains have more fiber than refined grains. Fiber lowers cholesterol. High cholesterol = increased risk for heart disease How? look for the word whole grain as the first ingredient on food labels If a product says 100% whole grain, that is the best option example: 100% whole wheat flour, 100% whole grain corn flour, 100% whole grain oats Use whole wheat flour in pancakes and muffins Recipes Microwave Oatmeal with berries and nuts https://www.ddinutrition.com/recipes-2/blueberry-oatmeal Oatmeal Pancakes https://www.ddinutrition.com/recipes-2/oatmeal-pancakes Green muffins made with 1/2 whole wheat flour and 1/2 white flour https://www.ddinutrition.com/recipes-2/green-muffins #2: Eat spinach every day. Green Smoothies are the easiest way to get your greens! Why? Spinach is high in nitrates, which can lower blood pressure. Spinach is also high vitamins, minerals and phytochemicals that protect your heart. How? buy a bag of spinach every week at the store and aim to use it by the end of the week buy a bag of spinach for the freezer and add it to smoothies add chopped spinach into things like mac + cheese, tomato sauce or soups Recipes https://www.ddinutrition.com/recipes-2/green-smoothie This peanut butter banana green smoothie will keep you full for hours! https://www.ddinutrition.com/recipes-2/green-smoothie Spinach goes well in lasagna. Serve green foods from the start so your kids aren't "scared" of green foods as they get older. https://www.ddinutrition.com/recipes-2/easy-spinach-lasagna Green muffins made with 1/2 whole wheat flour and 1/2 white flour https://www.ddinutrition.com/recipes-2/green-muffins #3 Eat fish at least once/week (preferably twice) A tuna sandwich with lettuce on whole wheat bread is one of the most heart healthy lunches you can eat! Why? Fish is one of the only foods with omega-3 fats. Omega-3 fats help prevent heart disease. How? Canned sardines are one of the best sources of omega-3 fats and are the least likely to contain mercury Canned Tuna is also an excellent source of omega-3, choose light (not albacore) for less chance of mercury Salmon and lake trout are also good sources, but more expensive. Lean fish are not a good source of omega-3 fats (tilapia). Recipes: https://www.ddinutrition.com/recipes-2/tuna-noodle-casserole https://www.eatingbirdfood.com/tuna-salad/#wprm-recipe-container-56271 Putting it together: Here are 4 habits I've gotten into that help me eat well: At the store: At the store, I only buy 100% whole grain breads, pastas, tortillas and cereals I buy 2 bags of spinach every week I buy a case of tuna every time there is a case lot sale At home: I eat oatmeal for breakfast almost every day. I eat a green smoothie for snack 5 days per week I eat a tuna sandwich for lunch anytime I don't have leftovers to eat A Goal I have: Eat sardines once per week, usually at snack time on crackers (they are so yummy!, but new to me). Summary There are so many good foods that contribute to heart health. Today we only mentioned 3: whole grains, spinach and fish. Remember: Get your kids used to healthy foods when they are young so that making healthy choices will be easier as they get older! There are many more things you can do to prevent heart disease. To learn more visit this website: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

It's important to keep our bodies moving, even when we don't feel like putting on a coat and heading outdoors. Here's a few fun ways to get your toddler moving indoors this winter. #1 Animal Action "Animal Action, it's so much fun!" This song (which is available on Spotify, YouTube or wherever you get your music) encourages kids to use their imaginations to move like animals. It provides a different type of music for each animal to encourage different types of movement, and kids LOVE IT! Your kids ( and your body ) will also love it if you get up and move like an animal with them! #2 Paper Plate Skating Give kids paper plates, turn on "The Skaters" (link to classical music in YouTube), and have them "skate" around on a hard floor. For even more fun, have them dress up in whatever fun "skating" attire you have like scarves, funny hats and flowy skirts. #3 Going on a Bear Hunt Go on a "bear hunt" based off of this YouTube song . Instructions are on the bottom of each picture. Once you have the song memorized, you can do it without the YouTube video! #4 Couch Cushion Castle Let your kids create a fort or castle with the couch cushions. Moving those big cushions can be a real workout for small bodies! To really get your heart rate up, you can build a fort, then break it down and rebuild it again and again. #5 Blanket Burrito Roll Have your kids roll up in a blanket like a burrito, then unroll. They'll love it if you try to eat them up, and love it even more if you let them roll you up! There's a few ideas for indoor movement. Remember, all little bits of movement add up. Park farther away from the store so you get in more steps, go to a kids movement class at the library, or turn on some music and dance. It all adds up, and your body will love it if you get moving with your kids. Have a great week!

Last week on the blog I wrote about how much your toddler should be eating, the main point of that post was: Offer your child a meal or snack every 3 hours starting with breakfast. At each meal provide at least 2 food groups + milk. Let your child decide how much to eat from what you serve. Today I want to show some photos of real meals toddlers are served at daycares. Part of my job is to review daycares to ensure they are following state and federal guidelines around food. Daycare meals are a great reference point for parents because they are easy to prepare they are low cost they contain simple foods most kids like daycares are required by law to serve the appropriate serving size for toddlers The photos aren't the prettiest, but they are real life and they will give you an idea of how much to start with when feeding your toddler: Breakfast: 1/2 cup cereal, 1/4 cup pears, milk on the side Breakfast: 1/4 cup mixed berries, 1/2 slice french toast + milk on the side Lunch: 1/2 hamburger, chopped up + 1/2 bun + 1/4 cup mixed veggies + 1/4 cup chopped peaches Lunch: 1/4 cup fruit + 1/4 cup green beans + 1 oz chicken nuggets chopped up + milk on the side Lunch: 1/4 cup sloppy joe meat + 1/2 slice whole wheat bread + 1/4 cup carrots + 1/4 cup peaches + milk on the side 2 year old meal: 1/4 cup cucumbers, 1/4 cup mixed fruit, 2 nuggets, 1/2 cup milk Same meal for 1 year old: 1 nugget, 1/8 cup cucumbers, 1/8 cup fruit Dinner: 1/4 cup chopped grapes, 1/4 cup mixed veggies, 1/2 cup casserole with rice, meat + cheese, milk on the side Here's a blog post that has much prettier photos of toddler appropriate serving sizes, see link in photo caption below: https://www.mjandhungryman.com/recommended-toddler-serving-sizes-with-visuals/ If you are on Instagram, check out kids.eat.in.co lor This registered dietitian has PERFECT tips for feeding kids. Here she focuses on appropriate serving sizes for babies and toddlers. Takeaway: start small and give more if they ask! Here's another post from another Registered Dietitian on instagram: mylittleeater, notice how the portion size varies depending on what your child needs that day! Remember, start small and give your child more if they ask for more! Here's another post by that same dietitian: This shows you an entire day. Offer food every 3 hours starting with breakfast. Give a small portion and add more if they ask for more. Again, the main point here is: Have a meal or snack every 3 hours At each meal/snack provide 3-4 different food groups Start small, 1 Tablespoon per age Add more if your child wants more Make sure you sit down to eat with your child and eat the same thing they eat! If you are on Instagram, I highly encourage you to follow kids.eat.in.color Thanks for reading! Happy eating!

Are you still spoon feeding your two year old? Might be time to take a step back. Many parents worry about how much their child eats. Are they eating too much? Too little? Enough protein? Too much bread? Not enough Veggies? The worries are endless, and often result in the following struggles: mealtime battles forcing your child to eat bribing your child to eat shaming your child about how much they eat cooking a separate meal for your child and being frustrated when they don't eat it mealtime tantrums spoon feeding children who are old enough to feed themselves All of these struggles amount to pressure. Pressure to get a child to eat what and how we (as parents) think they should eat. And this pressure is caused by worry. Worry that you aren't doing a good job feeding your child. Worry that your child won't grow as expected. Worry that your child will get hungry. There is a simple way to fix the problem: stop worrying. And here's how to stop worrying: 1) Trust that your child knows how much to eat 2) Do a good job offering food to your child 1) Trust that your child knows how much to eat There isn't one set amount that every 2 years old needs to eat every day. All children need different amounts of food each day depending on their metabolism, growth, body type, energy use and genetics. Your child's body knows how much it needs to healthy growth. Let your child listen to their body. For example, a child might eat more when: they are in a growth spurt they are preparing for a growth spurt they learned a new skill like running or jumping and burn a lot of energy practicing that new skill they have a fast metabolism and need to eat a lot they didn't eat enough the previous day they have a larger body and require more food for maintenance they love eating and exploring new foods! Children eat different amounts depending on what their needs are for that day. A child might eat less when: their growth rate slows down they are sick, or about to get sick they are in a restful state they have a slow metabolism they are too busy practicing a new skill (like jumping, running, etc.) to eat they ate a lot the previous day they have a smaller body by genetics they are more sensitive than other children to taste, texture and smells, which causes them to be wary of new foods I cannot tell you exactly how much your child needs to eat. No one can. Only your child knows how much they need to eat for healthy growth. The amount they need will vary day to day and week to week. Their body will tell them when they are hungry, and their body will tell them when they are full. When children are allowed to eat based on hunger and fullness cues coming from their own bodies, they do a good job getting enough to grow. Your child's body knows how much it needs for growth. When parents interfere by forcing, bribing or pressuring, kids struggle to listen to their own bodies and it can interfere with growth. BUT WAIT! You are thinking: if left to their own choices, my child would only eat bread and milk, and would suck on juice all day. That might be true. Which is why learning to trust also requires that you do a good job offering food and setting limits . 2) Do a Good Job Offering Food to Your Child It's not your job to decide how much or what your child decides to put in their mouth. You can't force your child to eat more or less. It IS your job to decide what foods to offer and when to offer them. Parents decide what foods come into the house, and how the family goes about eating. Your child can't buy food or prepare meals. That is your job. Don't let your child take over your job. It's the parent's job to shop for food. Parents are the gatekeepers of what comes into the house. Letting children help shop can help them be willing to try new foods. You need to: plan meals shop for food prepare meals set limits about eating at appropriate times and places Planning and preparing meals is the only way to have peace of mind around food. It's the only way to let go of the incessant worry. Here's what it looks like to do a good job of offering food to your child. 1) Sit down and eat with your child for three meals and 2 snacks every day. Always sit down to eat with your child. Healthy parents also need to eat 3 meals a day! 2) At each meal make something for yourself and give some to your child. Here's about how much (and what) to serve: start with 2 Tablespoons fruit or vegetable (or both!) start with 1/4 cup of pasta/cereal/rice or 1/2 slice bread start with about 2 Tablespoons protein (egg, meat, cheese, tofu, nuts, nut butter) 1/2 cup milk (measure it out in your child's sippy, it's less than you think!) This shows an appropriate amount to serve toddlers: about 1 Tablespoon per year of age. Serve something from at least 3 food groups, preferably all 4 food groups + milk 3) Let your child decide how much to eat. If they want more, give them more. If they don't eat something, encourage them to try, but do not force. Always sit down and eat the same thing your child is eating. Do not force them to eat, but encourage them to try. If you always serve your child the same thing you are eating, they won't expect anything different. 4) Plan snack times between meals. Do not graze between set meal and snack times. Have a snack and then wait until the next mealtime to eat again. Don't have anything but water between set meal and snack times. If your child begs for a snack, tell them to wait until the next meal or snack time. Young children need to eat about every 3 hours. Snacking on less nutritious foods too close to mealtime will ruin your child's appetite for real food at mealtime. Always sit down for snack time. Don't allow grazing throughout the day. That's basically it. That's how to do a good job offering food to your child: 1) eat with your child 2) eat the same things your child eats, start with about 2 tablespoons per food group for 2 year olds 3) let your child decide how much to eat (let them eat more or less than what you serve) 4) set boundaries around snacks Your child might refuse a meal; refuse vegetables; even refuse to come sit with you. That's normal! You've done your job, now you can let go. Let go of pressure, let go of battles. Be firm about the no grazing rule, if your child won't come to the table, make them wait until the next meal or snack time. It's love and limits! Offer another meal or snack in a few hours, and your child know they need to stop what they are doing and eat. Still not convinced? Want more information? Read more about this style of feeding here: https://www.ellynsatterinstitute.org/how-to-feed/childrens-eating-and-growth/ Want to learn more? Schedule a visit with our Registered Dietitian. She can help you assess how you are doing with your part of planning and preparing meals for your family. Ask your Family Advocate for a referral today!

Don't give up. That's it. The #1 most important health goal is to eat meals. The #2 most important health goal is to eat a fruit or vegetable at every meal. The #3 most important health goal is to not give up on #1 and #2. Keep on working. Keep on improving. Keep making small healthy choices. Don't let one bad meal, snack or day let you feel defeated. Don't throw in the towel because of one bad choice. We need to eat every 3-4 hours, for our entire lives! There will always be another chance to make a change. We have to eat every 3-4 hours, so there will always be chance to do better next time. Whatever your healthy eating goals are, Hang in there, I'm rooting for you! If you want to meet with a Registered Dietitian to talk about your health goals or to have someone help you with motivation, please let your family advocate know. We have the skills to help you succeed!

Happy New Years! Photo from wix.com The #1 most important new years resolution you can make around health is to sit down and eat family meals together. Why? Because it's very difficult to eat well if you aren't in the habit of sitting down at regular intervals to feed yourself and your child. Once you have the meal habit down, the #2 most important thing you can do for your health has nothing to do with eliminating sugar or fat. It's not a carb diet plan; it's not a diet plan at all. Fresh Fruit like strawberries are like magic for your health. The #2 most important thing you can do for your health is to eat a fruit or vegetable at every meal or snack, every day. Eating fruits and vegetables is something everyone can do, it's gluten free, dairy free, kosher, vegan and diabetes friendly. All healthy diets (Mediterranean, blue zone, diabetic, etc etc) focus on eating more fruits and vegetables. You may be allergic to some fruits or vegetables, but probably not ALL of them. Research shows that eating at least 5 fruits and vegetables a day can: prevent heart disease reduce blood pressure help prevent diabetes prevent certain types of cancer prevent excess weight gain prevent constipation prevent gastrointestinal diseases reduce risk of cataracts And my personal opinion is that they simply make you FEEL better. Are you convinced yet? Often times, the barriers to eating more fruits and vegetables are cost lack of convenience dislike of fruit/veg taste Cost One way to balance out the cost of produce is to stop buying other things (like fruit snacks, soda, chips, cookies) and to spend that money on fresh fruits and vegetables instead. Buy frozen fruits + veggies. I rarely buy fresh berries, broccoli, cauliflower or green beans. I almost never buy organic produce. It's better to buy MORE fruits and veggies than to spend a ton of money on organics Convenience Start with veggies that require NO prep, like bananas, oranges and baby carrots. Canned vegetables and fruits are so easy and also still good for you. Buy frozen whenever possible. Try bagged salads that include dressing and toppings. Dislike of Fruits and Vegetables? Buy fruits and vegetables that you DO like. Slowly try new ones until you find a few different types that you like. Try things cooked different ways. I do not like canned brussel sprouts, but I could eat cups of roasted brussel sprouts! Here's a sample of how I will often eat 9 servings of fruits and vegetables in one day: Breakfast Add fruit to breakfast! blueberries (#1) cereal milk Snack: Apple (#2) peanut butter Lunch: tuna salad bread baby carrots (#3) cutie orange (#4) Snack: green smoothie 1 banana (#5) 1 cup spinach (#6) Dinner: mac and cheese steamed cauliflower - from a frozen package (#7) canned peaches (#8) Snack: yogurt frozen berries (#9) Here's another example for EASY ways to add in more veggies: Cottage Cheese and Pears Breakfast: eggs toast avocado (#1) snack: crackers cottage cheese canned pears (#2) lunch: hot dog bun broccoli with cheese (microwavable frozen pouch) (#3) banana (#4) snack popcorn fruit smoothie (#5) dinner spaghetti tomato sauce (#6) canned green beans (#7) applesauce (#8) Of course this requires some work. All good things require work. New years goals surrounding nutrition can be confusing and tricky. It's hard to know where to start. While I can't promise that eating fruits and vegetables will change you life, I know that it is the first step in eating well. I hope you've found something in here to motivate you to eat more! Looking for healthy recipes that include veggies? Check out our recipe page: https://www.ddinutrition.com/recipes thanks for reading! Nicole

The #1 most important health goal you can make in 2025 is to prioritize sitting down to eat with your kids. That's it. Seem to simple to be helpful? It's been my experience in counseling patients over the past 15 years that almost everyone who DOESN'T eat family meals will struggle with the following problems: kids who are picky eaters kids who won't eat meals kids who eat too much kids who don't eat enough parents who don't feel good about their eating choices My first recommendation is ALWAYS to sit down and eat MEALS together. As soon as families start eating meals together, their kids start eating better. Parents start feeding themselves better too. Of course, there's a few additional rules required to make this successful (quid pro quo's thank you genie from Aladdin). RULE #1: CHANGE HOW YOU SNACK This doesn't mean you can't have snacks: you just need to treat snacks like a meal. Have a set time for snacks, gather the food you want for snack and sit down to eat it at the kitchen table (or in a set spot on the floor if you have no table). Don't let your child graze. Stop giving snacks as a way to entertain your child in the car, at stores, at church, in the stroller, or at times when they need to wait. Have consistent meal and snack times sitting down in the same spot. RULE #2: BE CONSISTENT Try to eat at around the same times every day. Kids need to eat every 2-4 hours. Eat breakfast when you wake up and eat a meal or snack at the table (or in a set spot on the floor if you don't have a table) again about every 3 hours until bedtime. Make mealtime screen free time RULE #3: NO SCREENS no phones while eating no TV while eating no tablets while eating no toys, books or other distractions kid won't sit long enough to eat? They probably aren't hungry. Try again in 2-3 hours. don't try to distract your child into eating avoiding screens also prevents adults from overeating Don't force kids to eat. They'll eat when they are hungry! RULE #4: DON'T PRESSURE ANYONE TO EAT Offer food If your child chooses not to eat, don't make them eat If your child eats a lot, it's okay, maybe they are growing. They'll probably eat less later. You'll be offering a meal or snack again in 3 hours, they can eat at the next meal or snack if they aren't going to eat right now! That's it. Did you notice how I didn't say anything about WHAT to eat? How you eat is even more important than what you eat. That is partially because it's very difficult to eat well if you aren't planning and cooking meals. Get the meal habit down. Stop grazing all day. Then you can add in healthier foods. I'll show you what that looks like next week. thanks for reading!!

As a child, I loved filling every pocket of a Belgian waffle with maple syrup. On special mornings, like Christmas, I would top the little syrup swimming pools with tiny twisted-star- swirls of Redi-whip. There was something so magical about the way the syrup and whipped cream slowly melted into the walls of the waffle, creating a tender sugary breakfast delight. I still love waffles, I still love filling the pockets with syrup and I still save the Redi-whip for special occasions, like Christmas morning. Being a dietitian, I do try to make things a little more nutritious , even at Christmas time. The easiest way to make any baking recipe more nutritious is to use whole wheat flour. Whole wheat flour is healthier for two reasons: It has more fiber It has more nutrients The extra fiber slows down digestion, which prevents blood sugar spikes and feeds the good bacteria in your gut. Whole wheat waffles are just as yummy when you make them with whole wheat flour. Here's my go-to whole wheat waffle recipe from King Arthur Flour: https://www.kingarthurbaking.com/recipes/whole-wheat-waffles-recipe I always use canola oil because it's healthier than butter, and a lot less expensive. image source: King Arthur Flour (link above) I'm always on the lookout for other whole wheat recipes that taste just as good as the white flour version. One of my favorite nutrition bloggers makes these whole wheat crepes for her family every Christmas: https://www.realmomnutrition.com/recipe-whole-wheat-crepes/ The recipe is also a hit at my house, no one will ever guess that they are whole wheat. image source: Real Mom Nutrition (link above) Lately my husband has been really into making cinnamon rolls for our family. He will probably make some for Christmas morning. It's hard to make healthy ones taste good, but this recipe looks promising, I think we will give it a try! https://www.halfbakedharvest.com/whole-wheat-30-minute-mini-cinnamon-buns-and-they-are-healthy/ Image source: Half Baked Harvest (link above) Last I'm going to share a favorite recipe that I make all the time, but could be special for your family if you've never had it before: https://www.ddinutrition.com/recipes-2/baked-oatmeal My kids lovingly refer to this as "oatmeal cake." The walnuts on top really make it delicious IMO. I always make it with canned pears because fresh are just too hard to get ripe. Image source: DDInutrition.com That's all I have for healthy breakfast recipe ideas today! I hope you time off to make some yummy breakfast recipes for your family! See you in January!