Toddler Backpack Essentials

When we head out for the day there are certain things that I always like to have packed in Rhett’s bag. Whether we are headed to preschool for him and work for me or to a play date or run errands together, the fact remains that toddlers needs are high! Lol. Rhett has a new back pack from Gabby Box and it truly fits everything perfectly!

Here are some of things we have been taking with us lately.

3FA9231C-0B01-4E61-99A6-70993408CD741) Snacks…all the snacks! I like to take some fresh fruit or veggies to offer first and then have some healthy prepackaged options as back up. Pictured here: halved grapes in a Wean Green container; whole grain chia cookies from My Super Foods, and a box of Sneakz Organic vanilla milk.

2) Spare clothes (and underwear). Rhett does not have many accidents and is a pretty clean eater, but if I don’t have back up on hand then I could be in trouble if anything happens. You just never know! Pictured here: shirt from The Blue Envelope and pants with elastic waist from Gymboree. Not pictured: spare underwear.

3) Indoor shoes. This is for the winter months. When we arrive in wet boots I like him to have a clean shoe option. Pictured here: shoes from StrideRite.

4. Books and activities. I never know when we will need to wait somewhere or if I will need Rhett to be occupied for a few minutes. I like to takes books that he can look at or we can read together, flash cards that we can work on our letters, numbers, and colors with, and a boogie board that he can draw on or practice his writing skills. Pictured here: flash cards from Kindergarten Tool Kit  

I hope that is helpful for you if you are entering into the stage of toddler back pack time. 💙

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Overnight Pumpernickel French Toast Bake

This hearty breakfast is perfect for a busy weekday morning or a relaxing weekend. Either way you can prep it the night before and just pop it in the oven when you wake up. L

Ingredients

6-8 cups of diced pumpernickel bread

2 cups coconut milk

3 cups cartoned egg whites

2 Tbsp. Maple syrup

1 Tbsp. Vanilla extract

1 Tbsp Cinnamon

Instructions

1. Place bread cubes into a large glass Pyrex.

2. Beat together coconut milk, egg whites, vanilla, maple syrup, and cinnamon. Then pour it over the bread pieces.

3. Cover pan with foil and place in the fridge for 4-24 hours.

4. When ready, bake at 350 F for about 45 minutes or until all the liquid has cooked through.

Serve with your favourite yogurt and fruit and a sprinkle of hemp hearts or blend with a smoothie such as the one pictured here which has coconut milk, frozen blueberries, spinach, banana, and hemp hearts  💜

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Until next time…stay healthy!

 

Vegan Chocolate Raspberry Muffins

To kick off the first day back to school/work routine I am sharing these moist and incredibly flavorful muffins. They are a source of antioxidants, probiotics, and omega3 fatty acids to help keep your family’s immune systems strong for cold and flu season! I used the new Sneakz Organic for an extra boost of nutrition. You can find more about it here.

Ingredients
1 cup whole wheat flour
1/2 cup Bobs Red Mill steel cut oats
2 scoops Sneakz Organic Chocolate Protein Powder
1/4 cup Manitoba Harvest hemp hearts
1 cup Silk coconut milk
1/3 cup unsweetened applesauce
1/4 cup Garden of Life coconut oil
1/4 cup honey (or coconut sugar)
1 banana
2 tsp. Cinnamon
2 tsp. Baking powder
1/2 cup fresh or frozen raspberries
1/4 cup pomegranate seeds (or other berry)

Instructions
1. Mash banana, then add honey, applesauce and coconut oil and blend until smooth. Set aside.
2. In another bowl mix together dry ingredients. Add in coconut milk and banana mixture and mix until moistened.
3. Add berries and pomegranate seeds then mix again and pour into muffin tin.

Bake at 375 F for 20-22 minutes

Small Shop Gift Guide

Last week I shared my SMALL SHOP STOCKING STUFFER GUIDE  This week I want to share some latger small shop products that I know you and your little ones would love

1.The LITTLE PARTNERS LEARNING TOWER will give the gift of joy for you and your children all year long! It is an incredible means for getting kids involved in the kitchen which has been proven to help increase their interest in food. It is also great for craft time and for homeschooling through experience and conversation. For my full review as well as locations to purchase it with in Canada, click here.

2. The MIFOLD BOOSTER SEAT gives your child a more independent and “big kid” feel in the car while creating space and ease for you. For my full review of this innovative option for booster seats, you can look here.

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3. Travelling this holiday season? Pulling out a brand new REGALO TOT COT could be a neat way to announce the trip or surprise your child when you arrive. I think pairing with a new pair of Christmas pajamas would be a neat touch too! We love to travel to see family but we have grown tired of taking play yards, blow up mattresses, and bedding in tow everywhere we go. The REGALO TOT COT came in super handy this year and relieved us from the extra hauling. Not only that but the kids absolutely love them. They call them their travel beds and sometimes ask to hang out in them for weekend quiet time at home! You can find more information on our experience with them working this post from the summer.

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4. We have been using our PLANET BOXES for a few years now and the twins love them. They like to help me pack them. They find them easy to open. And they enjoy seeing all food options at once to be able to go back and forth between foods instead of choosing one container at a time. I like that they are super easy to pack and clean. They cut down on our use of packaged foods. And they offer a variety of food colours, textures, and flavors all at one sitting. We purchased two Rovers a few years ago and that is what is pictured here. This is Clay’s and has a “no dairy” label from Mabel’s Labels in it since he is allergic to milk. MABELS LABELS personalized name labels would be a cool “bow” on top of a wrapped Planet Box. I also mentioned these in my Stocking Stuffer Guide.

 

5. DYLBUG PERSONALIZED PLATES are a perfect way to make your child feel special at meal time while also inspiring creativity with food and boldness to try new things. This is a wonderful approach to eating and establishing a good relationship with food and meal time. The alphabet series takes learning during meal time to a whole new level. We love to use our “L is for LION” plate at LUNCH time. See what I did there 😉😉

6. I fell in love with the look of OS AND OAKES shirts and beanies the first time I saw them but it wasn’t until I felt the quality that I wanted to overhaul my entire children’s wardrobe with this line. My boys love the little ostrich on the back and the slogan “catch me if you can” will make any child’s eyes light up. Honestly moms, this is a clothing line worth investing in!

6. A VEGGIE BUDS CLUB SUBSCRIPTION would be a great gift that gives all year long. Each box is full of recipes and activities to do with your children. It is a subtle and fun way to engage your child more with foods that they are less familiar with. This past month Rhett and I had a wonderful time making the Broccoli Nuggets from the November Broccoli Kit on a few occasions.

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8. Learning can be so fun when the approach is creative. Use of the KINDERGARTEN TOOL KIT has supported incredibly fun learning in our home for a long time. From letters to site words to numbers to shapes…this tool kit has it all! My older boys love using the white board, marker, and eraser for fun “spelling bees” and math games while Rhett likes to find shapes in the house that match the shape flash cards. We also love to use the letter cards when we bake to make our kitchen time learning time too.

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There are many other wonderful shops that I would like to highlight, but I will stop here for now. I hope this has given you some ideas for your little ones of gifts that will be useful for you and exciting for them at the same time while supporting a mom entrepreneur. Later this week I will be sharing my “Expectant/New Mom Gift Guide” and next week you can watch for “This Mama’s Favourite Things”.

Until next time…stay healthy!

 

 

 

 

 

Finding Balance Between “the Cookies and the Carrots” of the Holiday Season

I am often asked how I handle holiday treats with my children so I decided a post was in order. The reality is that my main goal to create a healthy relationship for my children with food. So the choices I make surrounding food always go back to that. Here are a few things we consider when it comes to this topic.

  1. We want our boys to remember that their bodies still need the same base of nourishment that they need in all other seasons of the year. Treats are special and cannot cover the nourishment their bodies need. They are not to be consumed all day everyday. We talk about the fact that a treat is something “extra” we choose to enjoy. We encourage them to savour and enjoy treats rather than rushing through them. We also remind our chidren that they may not feel well if they have a lot of treats as they are not the main fuel for our bodies.  I often use the phrase “having more of that may cause your head, tummy, or teeth to not feel well”.
  2. Our boys are not given a treat or restricted from a treat based on if they are “good” or finish the food on their plate. The treat food is planned from the start as long as they feel like it. They are also given full option to save it for later if they are too full at the time it is served. It is not a “now or never” but rather a “when you wish to enjoy this”.
  3. We use “Division of Responsibility” to determine when and how much of a treat will be offered. The boys can decide if they will eat it and how much they will eat of it. If we are at a social gathering we chat about all the treat options and we let them know that they are welcome to choose one favourite OR share a few favorites with each other.
  4. We love to make and offer healthy, fun treats. Red and green fruit and veggie platters, berry cakes, green (spinach) waffles with red berries and yogurt, and snow men made out of pancakes and yogurt can be really fun and exciting for young children and yet still offer great nourishment. Involving them in the preparation takes it to a whole new level of excitement.
  5. Creating a fun food craft is another way that our children enjoy Christmas treats. They love to bake and decorate gingerbread men and cookies and although they have been known to take a few bites here and there, they tend to enjoy the decorating more than the eating. The reality is that creating joy from experiences rather than food sets them up much better in the long run.

These are just a few thoughts on the topic that I have. I hope it is helpful. Thank you for reading.

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Feel free to share your thoughts below. I would love to hear your ideas on this topic.

Until next time…stay healthy!

Small Shop Stocking Stuffers

I love finding stocking stuffers that will truly be enjoyed all year long. And while a small toy or book is wonderful to include, I also wanted to give you a few other ideas for your children’s stockings this year that would support small shops and be of use to both your child and you throughout the year.

1) Baby Buddy
The Brilliant! Kids Sonic took dental care to a whole new level in our home in 2017 and we could not be more thankful. You can read more about them here. Our boys absolutely love these toothbrushes…especially the fact that they light up and offer more autonomy in tooth brushing. They are the perfect size for any stocking.

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2) Mabel’s Labels
We use these phenomenal labels on everything from sweatshirts to lunch boxes to backpacks to boots to hockey helmets. There are several kits to choose from depending on your needs. You can find one of the kits we have here. Our boys LOVE helping to add a new label and call that item their very own. Sticking a personalized booklet out the top of a stocking would be very special on Christmas morning.

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3) Kiddo Bloom
As you know, I am all about supporting autonomy in children. We love how Kiddo Bloom cutlery does exactly that in our home. This stainless steel cutlery looks the same as the adult cutlery at the table but is the proper shape and weight for little hands. I also LOVE that they are one piece making for a more sanitary option compared to two piece cutlery.

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4) Kindergarten Tool Kit Flash cards
If you have a child between the ages of 2-5 these flash cards would be a really special gift that includes time together as you help your child learn their letters, letter sounds, numbers, shapes, and/or site words. In out home, we use the flash cards as part of cooking/baking as well as games and set learning times.

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5) Meals with Milton
Milton arrived at our home this summer and has been a welcome part of family meals, baking time, and more. Most recently he enjoyed watching us do some Christmas baking. We have Milton participate in the fun times AND in the “food trial” times so he is not anxiety provoking but rather a friendly face at all times. If you have a fussy eater or a child who struggles with trying new foods, I would consider having Milton peak out of your child’s stocking on Christmas morning.

6) The Original Squeeze

It’s not a bottle, its squeeze! And it is the perfect, mess free, easy to clean option for smoothies and purees for school lunches or on-the-go snacks. These come in a variety of colours and sizes. I chose my kids favourite colours when ordering and they use them almost every day. You can see my fill review here.

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I hope that this gives you some fun new ideas for stocking stuffers this year. Watch for my Small Shop gift guide for young children coming soon!

Until next time…stay healthy!

 

 

Our New “Main Squeeze”!

Did you know that we are all recommended to eat one dark green vegetable and one orange vegetable every single day? I don’t know about you but some days that is a hard goal for my kids to meet. Some days they gobble up their meal and other days they aren’t fussy on it. Smoothies and purees are a great ways to fill that gap. A handful of spinach or the addition of a little roasted sweet potato is easy when blended with other tasty foods. I love to offer them with a whole grain muffin at breakfast or for a refreshing after school snack. I have wanted to send them to school with my twins but up until recently I haven’t had a means to do so.

Over the past few weeks I have been making smoothies and purées in the evening, then filling our Original Squeezes and freezing them overnight. I add them to the twins lunches and according to my son Wes (who would live off smoothies if I let him) “they melt just enough to eat but not enough to be messy”. Yay! That is exactly what I was hoping for. I have included Wes’ favourite smoothie recipe near the end of this post.

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Other days I have been sending various combinations of applesauce/fruit purees including the most amazing apple/sweet potato/date blend which is Clay’s favourite. More on that soon. But first, if you haven’t heard of the Original Squeeze before let me tell you a little more about it. Then I have a few yummy recipes to share with you! 

The Original Squeeze was the first portable Squeeze container on the market. It’s sleek design allows you to pour your choice of smoothie, yogurt, or purée inside for your child to enjoy. I am fascinated by the fact that they stand up straight!!! This was huge for me…no spills! They are freezer and dishwasher safe and free of toxins, BPA, pthalatea, PVC, and lead and are dishwasher safe. Not only are these incredibly useful, they also have a cute design and helped us cut down on the environmentally unfriendly applesauce pouches we had been purchasing. 

I have been looking for something like this for a long time and am thrilled to share it with you. If you have been on the hunt for a way to take veggie and fruit packed purees and smoothies to the park or school, look no further! The Original Squeeze is perfect for the task. The Original Squeeze is available on well.ca and Walmart.ca .

Now, as promised, here are a few of my kids favourite smoothie and fruit/veggie purees that help them meet those goals for green and orange vegetables. Keep an eye on my Instagram page for a giveaway coming soon and over the coming weeks for more smoothie and puree blends my boys love to enjoy from their Original Squeezes.

CHOCOLATE CHERRY COCONUT (aka Black Forest Cake Smoothie when I serve it to adults)

2 cups coconut milk (or less if you want a thicker smoothie)

1 cup chocolate coconut milk yogurt (I use the Yoso Brand)

1 banana

2 cups frozen cherries

1 large handful baby spinach

Blend and enjoy!

APPLE/SWEET POTATO/DATE PUREE

  1. Peel sweet potato and dice into small cubes (about 1/4″ thick) and place on baking stone or pan.
  2. Dice or thinly slice 2 apples and place on same stone or pan.
  3. Sprinkle with tumeric and cinnamon.
  4. Roast at 400 degrees F for about 25 minutes or until sweet potatoes and apples are softened.
  5. Place in food processor and blend with 1/4 cup pitted dates.

Note: If you have a Baby Brezza or another kitchen appliance that steams and blends, you can steam and blend all at once and skip with roasting process.

The addition of turmeric and cinnamon to this recipe are optional. They add antioxidant and blood sugar balancing benefits in addition to flavor; however, the puree is great without them too if you do not have them on hand.

As always, if you have any questions or comments, please feel free to comment here or send me a message through my Instagram feed. You can find out more about these squeezes and other amazing products from Elfe Juvenile Products on their website (www.elfe.com), Facebook page (https://www.facebook.com/elfejuvenileproducts/), and Instagram feed (https://www.instagram.com/elfejuvenileproducts/).

Until next time, stay healthy!

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The Breakfast Battle

As we reach the end of nutrition month, I have one more topic to look at with you under the realm of “Take the Fight out of Food”: The Breakfast Battle.

Breakfast is the most important meal of the day for a reason. Our body has gone into “fasting mode” over night and slowly uses glycogen stores from our liver for energy to stay alive. Glycogen stores are like starch in the body…stored glucose. Our brain and central nervous system can only run on glucose so we need to replenish the body when we wake up. If we wait too long to eat, then the body will go after our muscles to glean the glucose backbone of body proteins.  We don’t want that! We work too hard to build muscle to use it that way! And for our children, we want their brains fed and ready for busy days of playing, learning, and growing. It is important that we, as parents, model making breakfast a priority for ourselves and our children.

Common questions/comments I get on this topic are:

  1. I feel sick if I eat in the morning.
  2. I am not hungry in the morning.
  3. My children will not eat breakfast.
  4. We do not have time for breakfast at our house.
  5. I find breakfast food boring!

Any of these sound familiar? Here are a few thoughts and tips for each one.

  1. I feel sick if I eat in the morning. This is likely due to the fact that your body is not reacting well to coming out of fasting mode. Try to eat at least something…even if small, and then eat a more complete meal as soon as possible after that.
  2. I am not hungry in the morning. Hunger can present itself in different ways. In the morning you may not “feel” hungry, but that does not mean that your body does not need nourishment. As I mentioned above, try to have at least a little something. If you wait too long to eat, you are more likely to overeat later in the day.
  3. My children will not eat breakfast. Having children sit down for breakfast is a routine that can be encouraged by parents just like any routine. The earlier you model this and create it to be a habit for you and your children, the better. If you have older children that refuse, then having a “grab and go” option for them is better than nothing. For example, a smoothie in a “to go” container, a whole grain wrap with almond butter and sliced apples or peanut butter and banana, or overnight oats that can be eaten on the run. You can check out the lovefullyfuelsimply blog for some amazing overnight oats ideas!
  4. We do not have time for breakfast at our house. Mornings can be a very busy time in homes…especially with small children. As with anything, making time is the key. This means planning ahead and prioritizing. Setting our alarms at a time that allows for breakfast oriented activities is important. If you want to plan ahead, you could make pancakes or waffles the day before and then pop them in the toaster in the morning. If you like cereal, you can pre-pour it the night before and just add milk and fruit in the morning. I always pour our kids milks into their cups and store them in the fridge that way overnight so those are ready right away no matter what. I have a friend who makes sure that water is in the kettle and her tea is portioned and ready so all she has to do is turn the kettle on and pour water….that is organization!!! For more information on strategies we use and breakfast ideas for kids, you can check our this post.
  5. I find breakfast food boring! It is so true that toast and cereal can become boring and old super quick! Some people love the idea of an easy breakfast that doesn’t take too much brain work or time and that is great. Others like to have variety. Here are a few ways that you can keep breakfast interesting.
  • Try typical weekend breakfast ideas on week days: waffles, pancakes, French toast and omelets don’t have to wait for Saturday and Sunday. They can be a quick and easy option on a week day if prep is done ahead of time. You can make extra waffles or pancakes or French toast on the weekend and just pop them in the toaster on a weekday as I mentioned above. For omelets, you can mix everything together the night before and all you need to do is take a few minutes to cook it. Great options to add to an egg are diced peppers, tomatoes, and cheese, then add avocado once it is ready. Yum! Pair with some whole grain toast or English muffin and you are good to go!
  • Change up your fruit…you could serve cereal or toast with peanut butter everyday and still keep variety with a great rotation of fruit on top or on the side.
  • Try a homemade muffin and smoothie sometimes…or everyday with a variation in smoothie and muffin flavours. If you search the term “muffin” on this blog, you will see many options for keeping a good variety.

Until next time….stay healthy!

Milks…are they all the same?

Another topic that I was asked about “taking the fight out of” was the topic of milk. Now this is a big one but I am going to try to tackle it. The truth is that the variety of milks out there have many similarities, but important differences as well. This post is not meant to sway you to include or not include cow’s milk in your diet or your child’s diet. It is simply meant to inform you of the differences in the milks and the nutritional requirements that we are trying to meet with milk and milk alternatives at different life stages.

Cow’s milk: Cow’s milk contains 2 main proteins: casein and whey. It also contains lactose which is a sugar made up of glucose and galactose. There are many micronutrients that naturally occur in cows milk such as calcium, magnesium, and vitamin B12 (among others), and then vitamin A and D are added as per government regulations. The nutrients in milk work together to help us build and maintain strong bones and teeth, but also serve many other purposes as well. Milk comes in various fat levels. Whole milk (or homogenized) is 3.25% fat. This is the best milk choice for children age 12-24 months who are no longer breastfed due to its high fat content. Fat is essential for brain development in children and choosing a lower fat milk product at this age would take away from the fat in their diet. For a child who is allergic to casein or lactose intolerant, breast milk or a non casein based formula is best until 2 years of age. For children ages 2 and up, 2% milk is a good choice as it has sufficient fat. Ideally children 2 and up are drinking 16 oz of milk per day…no more, no less. So what about children who are allergic/intollerant to casein, lactose intolerant, or vegan? Well that is when it gets confusing. I am going to try to “take the fight out of milk choice” for you now.

Soy milk: Soy milk has the same fat percent as 2% milk so it is a suitable option for children over 2 years of age. It also provides the same amount of “complete protein” as one cup of cow’s milk.  It does not, however, contain all the micronutrients (vitamins and minerals) as cow’s milk. So if you are choosing soy milk, then please ensure that you choose one that is fortified with calcium, vitamin D, and vitamin B12 at least and ideally others as well. Because the micronutrients are added, they do not stay suspended in the milk very well so it is best to shake the carton of soy milk very well before pouring it to ensure that you are actually ingesting what you have paid for. Some people do not want to consume soy milk because of its estrogenic properties, so then we have to look at other milk alternatives.

Coconut milk: Coconut milk is the nest best option for children as it has the same fat content as 2% milk and soy milk. However, that is where the similarities end. Coconut milk is not a source of protein or any micronutrients. If a parent is choosing coconut milk for their child, then they need to replace the 16-18 grams of protein that would be provided by 2 cups of cow’s milk or soy milk each day AND ensure that the coconut milk is fortified and (as I said above) shake the carton well. A nice way to add a complete protein into coconut milk is to blend in hemp hearts. These are packed with protein and omega 3 and just add to the creamy nutty flavour that is already in coconut milk.

Two other milks that I am commonly asked about are almond and rice milk. These milks are not a source of fat or protein and are only a source of micronutrients if fortified. These milks are not suitable for young children unless they are mixed with higher fat and protein sources such as hemp hearts and chia seeds.

One other thing to consider is that a pure whey protein powder that is casein free is a nice complete protein alternative for a child that needs casein free but can handle whey.

I hope that this information is useful and as always, please comment below with any questions. If you want to read about our journey to dairy free with Clay, you can do so here.

 

 

Ten Tips for the Toddler vs. Veggies Standoff

The theme for Nutrition Month in Canada is “Take the Fight out of Food”. I asked my Instagram followers for suggestions on what they would like to have the “fight” taken out of when it comes to food and the top request was information about toddlers eating vegetables so that is what this blog post is focusing on. The tips that I mention can be used for older children as well though!

Tip 1: It takes up to 20 exposures to a food before a child knows if they actually like it. An exposure can be seeing the food on a plate, helping to prepare the food, touching the food, tasting the food, and/or actually swallowing the food. For example, a child may help to tear spinach leaves up but never ingest any…this is an exposure. A child may pick up a iece of broccoli and touch and top feeling soft and spongy and the bottom feeling firm. This is an exposure. I child may lick a piece of watermelon but then set it back down. This is an exposure. Continued exposures in a safe, non pressured environment are is one of the best practices that will lead to a “well rounded eater”.

Tip 2: Do not get caught up in meals vs. snacks. Ideally we will capitalize on our children’s hunger and offer veggies at their “hungriest/most alert” times. Put a veggie tray out mid morning while you play and enjoy some veggies with them. Or have one ready for when they come home from daycare or school and you may find that more veggies are consumed than ever would be on their supper plate. Perhaps your children are hungry in the car on the way home from school or day care…this is a perfect opportunity for some diced peppers and sliced cucumbers!

Tip 3: Include your children in grocery shipping and meal prep. There are a lot of fun ways for children to help in the kitchen and many of them surround veggie prep. You can see a more extensive list here.

Tip 4: Offer dips. Children LOVE to dip. Whether it is hummus or Greek yogurt or tzatziki  or your favourite homemade salad dressing…kids LOVE to dip!

Tip 5: Help your child sort their thoughts out. When you child expressed that they do not like something, it could be more that they are worries what it will taste like and or feel like and do not feel safe to take the risk of trying it. We have had lots of fun in our house with “Today I tried…” which creates a non-pressured adventure of trying new things. You can find out more about that here.

Tip 6: Recognize “normal” behaviour. Food jags will occur and are expected. This means that young children love a food one day and hate it the next. This is most typical from ages 15 to 36 months, but certainly can still happen in pre-school years. It is part of normal development and one of many ways that these adorable tiny humans can drive parents crazy by exercising their autonomy and reaching to see where limits lie. The truth is that the best thing we can do is support our children in this journey. The “division of responsibility” is key to dealing with food jags and “picky eater” behavior in general. It is our responsibility as parents to offer healthy food throughout the day. It is the child’s  responsibility if they will eat it or not. child’s responsibility if they choose to eat. That means ideals no filler foods like gold fish and puffs and ideally no “short order cook”. Children will soon learn that no other options are coming, so they may want to eat what is in front of them. This process can take time, and there may be some meals that end up in the garbage, but overall it leads to well rounded eaters and that is the ultimate goal for well rounded nutrition.

Tip 7: Please do not use food as a reward or give punishment around food. A child who is lead to believe that they are “good” or “bad” with relationship to food may end up on the path of emotional eating. If a child does not eat their broccoli, this is not grounds for punishment. And if they do, this is not ground for “deserving” a brownie. When it comes to eating healthy food, a kind word of encouragement is great but there is never need for feelings of guilt of reward.

Tip 8: Lead by example. Are you eating vegetables in front of your kids? Are you reaching for them while you make supper? Are you sitting with your children at lunch and eating a salad? Even if it does not seem like it, your children are watching EVERYTHING you do. Whether it is putting your coat away, making exercise a part of each day, eating your vegetables, or sitting down to pray. They see it all and the best thing we can do to teach our children is lead by example.

Tip 9: Try smoothie bowls. This isn’t a direct means of having the child eat the whole food, but it is still a way to introduce flavours and increase a child’s intake of new foods. Trying a green smoothie bowl may help the child feel more comfortable to try other green foods.

Tip 10: Last but not least, realize that every child will have a few “I don’t like foods”. I know I do and you likely do as well. Just keep offering all foods and over time it will become obvious which ones are starting to stick and while ones may be “off the table”.

So, in summary…we are looking to offer veggies at times when are children are most hungry; avoid taking up space with “filler foods”; involve children in meal prep; keep meal times low stress and focus on the bigger picture; offer all members at the table the same foods (no short order cook); and last but not least lead by example. And please…DON’T GIVE UP…you are doing a great job!

I hope that his is helpful for you. As always, feel free to ask any questions in the comment section or on my Instagram page.

Until next time…stay healthy!