Your Child's Journey

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What Nutrition?

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As our children grow we may worry about whether they are getting the right kind of nutrition. We knew exactly what our children were eating when we were the only one feeding them. But soon, too soon, they discover fast food.

Is fast food OK for our kids?

When our time and strength are limited, it is easy to wheel into McDonalds for a quick bite. But here’s some food for thought.

It’s extremely difficult to eat in a healthy way at any fast food restaurant. The fats, sugar, and salt in fast food draw kids like a magnet, largely because they appeal to a child’s “primordial tastes,” explains Shanthy A. Bowman, PhD.

Because fast food doesn’t contain much fiber, kids don’t feel full afterward — so they eat more later. So it is not just what they eat at that meal, but what they eat the rest of the day that is a concern. It is easy to go above the appropriate calorie intake and fall way short of nutrition on days they eat fast food.

An occasional fast food meal is OK, but more home-cooked, family meals with better nutrition will go a long way to helping your children learn healthy eating habits for a life-time.

Should we hide veggies so kids will eat more of them?

There are two opposite ideas about getting kids to eat more veggies. One says we should make them more attractive so kids will want to eat them and the other says to hide them in foods they already like. After some research, here’s my take. If our kids won’t eat canned peas or slimy boiled spinach, making our veggies more attractive could help a lot! Providing veggies with crunch, cut up to eat as finger food, served with nutritious dips, and in a variety of colors will appeal to most kids.

But when the nutritious food just won’t be eaten by our kid no matter how nicely it is served, it’s time to become more creative. Packing whole grains, yogurt, veggies, and eggs into foods they love like pastas, soups, and smoothies makes good sense.

Penn State researcher Barbara Rolls, PhD found that adding pureed vegetables to favorite foods led 3- to 6-year-olds to consume almost twice as many vegetables (and 11 percent fewer calories) over the course of a day. “I think it’s really important for children to know what vegetables and other ingredients are in their food; that helps them learn about the many forms in which vegetables can be eaten and how vegetables served in different forms can taste different.” Never lie about the ingredients. When your child asks what is in the food, answer honestly so he will trust what you say about food.

Exposing children to a variety of nutritious foods that are minimally processed, serving foods in appropriate portions, and limiting nutrient-poor foods are small steps we can take to help our children learn to appreciate the tastes, textures and flavors of healthful foods. It may also reduce the likelihood they’ll get hooked on less healthy options.

Getting children to help plan, buy, and prepare food helps them develop an interest in eating wholesome food. Talking about the color, texture, and value of different nutrients gives our kids more reason to enjoy food that it good for them.

Healthy Snack Ideas
To help you find additional ways to get more nutrition into your kids, see our Kid Friendly recipes section of Your Child’s Journey.

Here are some ideas for quick to prepare, nutritious snacks that may interest even the pickiest eaters.

  • Peanut butter and jelly on rice cakes or rye crackers, banana bread, sweet potato muffins, or oatmeal cookies with raisins, cranberries or nuts
  • Whole grain tortilla roll ups with cheese, chopped veggies, beans, or left over chicken
  • Hard boiled eggs and cheese slices or cubes. Baked sweet potato chips- no salt necessary
  • Hummus (chickpea paste), guacamole, or salsa with cut up veggies or salt-free crackers to dip
  • Snack mix made with popcorn, nuts, pretzels and dried fruit
  • Whole grain waffles with peanut butter or low-fat cream cheese and jelly or raisins on top
  • Yogurt and cut fruit or juice frozen into popsicles or blended into smoothies
  • A small cup of frozen fruit

Please: write in if you have other questions about or suggestions for nutritious, fun food for kids.

Temper Tantrums

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Here are some notes from a class I taught to moms in  Hanoi. It is a good quick review of Temper Tantrums—Why and What Helps. Each child and each tantrum is a bit different. But there is some general information that will reduce the number and intensity of the tantrums.

Causes of Temper Tantrums:

  • 9 months to 2 1/2 years – inability to communicate their needs is the most common cause.
  • 2 1/2 to 3 1/2 years- power struggles with adults is the most common cause.
  • Toddlers are easily overwhelmed leading to tantrums.
  • Toddlers want to do more than they are capable of doing.
  • Toddlers do not understand delayed gratification.
  • Toddlers think they are the center of the universe and everyone should do as they want.

Preventing Temper Tantrums:

  • Keep predictable routines. Toddlers love to know what to expect next.
  • Have reasonable expectations for your toddler. Know what he is capable of doing.
  • When you see your child beginning to get frustrated, change tactics before meltdowns start.
  • Avoid known temper tantrum triggers
  • Offer two choices, but ONLY two. They feel like they have more control when they get choices. But you like what they choose because they are both things you want for them.
  • Give enough warning before coming changes. Some children need more lead time than others.
  • Teach baby sign language to use at least until they learn to speak
  • Give more frequent, smaller meals to keep blood sugar and moods level.
  • For older toddlers begin saying yes first, then the limitation (yes you can ______, but first you must _____.)

Defusing Temper Tantrums:

  • Distract them. This works best with younger toddlers.
  • Act Silly – if you can get them to laugh, they may forget what upset them.
  • Ignore it and go on with that you were doing. If it was just for attention, that will reduce the number and length of tantrums
  • Bear hug- holding them until they are calmed down. They feel secure and loved even though frustrated.
  • Remove them from the scene until they calm down.
  • Acknowledge the child was frustrated and demonstrate a better way.
  • Keep your voice soft and stay as calm as possible. As you get agitated, your child gets more upset.

If you have some techniques that have worked well for you and your child, why not share them with others. Email me and I’ll add them to the site for others.

How to Raise Honest Kids

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All kids lie at some point or another, and we can’t always tell when they’re doing it (those little buggers). There are two things, however, you can say to your children to get them to be honest.

Eric Barker cites findings from NurtureShock: New Thinking About Children, which says that children (at least young ones) lie to try to please you or make you happy. So the first strategy to getting the truth out of them is to tell them you’ll be really happy if they tell you the truth:

What really works is to tell the child, “I will not be upset with you if you peeked, and if you tell the truth, I will be really happy.” This is an offer of both immunity and a clear route back to good standing. Talwar explained this latest finding: “Young kids are lying to make you happy—trying to please you.” So telling kids that the truth will make a parent happy challenges the kid’s original thought that hearing good news—not the truth—is what will please the parent.

The second thing to say can cut down lying by 25%: “I’m about to ask you a question. But before I do that, will you promise to tell the truth?” (Hopefully the kid will say “yes.”)

Check out the full post on Barking Up the Wrong Tree for more parenting tips and tricks.

Fun Veggie Recipes

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Please see the original article and great pictures at: Parents.com

These were my favorites!

Cucumber Ribbon Salad
Trim the ends off a medium cucumber, then cut it in half crosswise and peel into strips. Whisk 2 tablespoons rice vinegar, 1 tablespoon canola oil, 1/2 teaspoon toasted sesame oil, 1/2 teaspoon honey, salt, and pepper. Toss the dressing with the cucumber and some toasted sesame seeds.
Tip: Ready in 15 minutes.
*All recipes make 4 to 6 servings.

Crinkly Carrot Fries
Slice 1 pound of carrots into 1/2-inch-wide sticks using a crinkle cutter. Toss with 1 tablespoon olive oil, 1/4 teaspoon dried thyme, and 1/4 teaspoon salt. Bake at 400 degrees F. for 15 to 20 minutes, or until soft, on a parchment paper-lined pan.
Tip: Great for toddlers 12 months and up.

Roasted Veggie Medley
Mix 1/2 pound of tiny potatoes, quartered, and 1 cup small butternut squash pieces. Toss with 2 tablespoons each balsamic vinaigrette and olive oil; roast, uncovered, at 425 degrees F. for 15 minutes. Add red bell pepper pieces and roast 10 minutes more, or until tender. Garnish with 1 tablespoon fresh thyme.

Sunny Broccoli
Steam 3 cups broccoli florets for 5 minutes. Toss with 2 tablespoons orange juice, 1 tablespoon canola oil, 1 clove minced garlic, salt, and pepper. Spoon the broccoli mixture onto clementine slices arranged in the shape of a flower.
Tip: Ready in 15 minutes.

Mini Vegetable Cakes
Combine half an 8-1/2-ounce package corn-muffin mix with 1 egg white and 3 tablespoons water. Stir in 3/4 cup shredded zucchini and 1/2 cup chopped canned beets. Drop batter by the tablespoon into 2 tablespoons hot canola oil. Cook 2 minutes; turn and cook 1 to 2 minutes more, until browned.

Tips: Double the recipe and freeze leftovers. Great for toddlers 12 months and up.

Sweet Potato-Parsnip Mash
Peel and cut 12 ounces of sweet potato and 2 parsnips into 1-1/2-inch pieces. Boil in lightly salted water for 15 to 20 minutes, or until tender. Drain and return to pot with 1/3 cup apple cider, salt, and pepper. Mash until nearly smooth.

Fiesta Corn
Saute 3/4 cup each chopped red and green bell peppers in 1 tablespoon canola oil on medium heat for 3 minutes. Add 1 1/2 cups frozen corn and cook 2 minutes more. Stir in 1/2 teaspoon chili powder, 1/4 teaspoon salt, and 1 tablespoon fresh cilantro.
Tip: Ready in 15 minutes.

Butterfly Salad
Use a small cookie cutter or scissors to cut a butterfly shape from firm whole wheat bread. Brush both sides lightly with olive oil; toast for 2 minutes, or until crisp. Divide 4 cups torn lettuce, 1 cup halved seedless grapes, and butterfly croutons among plates. Offer dressing on the side.

Honey Glazed Carrots
Boil 1/2 pound of peeled baby carrots in lightly salted water for 5 minutes; drain. In same pan, melt 1 tablespoon butter on medium; stir in 1 tablespoon honey and 1/2 teaspoon ground ginger. Boil 1 minute while stirring. Fold in carrots and 1 tablespoon Italian parsley.
Tip: Ready in 15 minutes.

Cheesy Spaghetti Squash
Place half of a 2-1/2-pound de-seeded spaghetti squash, cut side down, in a baking dish with 2 tablespoons water; cover with waxpaper. Microwave on high for 10 to 12 minutes, or until tender. Let cool slightly, then scrape strands from squash. Toss with 1 cup pasta sauce and 3 tablespoons shredded Parmesan cheese

Citrusy Edamame
Cook 2 cups fresh or frozen shelled edamame according to the package directions; drain. Toss with 1 tablespoons olive oil, 1/2 teaspoon finely shredded orange peel, 1/4 teaspoon dried dillweed, and 1/4 teaspoon salt.
Tip: Ready in 15 minutes.

Good Manners

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For many of you reading this article, your children are too young to teach good manners. You are still trying to get them to sleep through the night or to drink from a cup or your child is only beginning to talk and name objects. But it is never too early to begin demonstrating good manners by the way you act and talk and relate to others. And it will be sooner than you imagine that your baby is able to practice speaking and acting politely. Helping your child learn to use good manners will get him noticed- for all the right reasons!

All of us want our children to have good manners. Proverbs 20:11 tells us, “Even a child is known by his actions, by whether his conduct is pure and right.” Parents.com published an article with 25 manners kids should know. It is a rather daunting task, but good manners can gently be taught in our normal family interactions.

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