Lucky you...St. Patrick's Day is a gift. If your kiddo shies away from greens, take this opportunity (no matter how long you expect it to last) to get their buy in on green food. Some true crowd pleasers include: 

Shamrock chips (of which you can also make quesadillas) from Spiced Blog. Tip: This is a good one to make with the kids. 

Green mac n' cheese from Weelicious. Tip: This is a good one to make ahead; then, attach a funny leprechaun story to it (e.g., the broccoli are leprechaun trees and the pees are leprechaun rocks). 

Leprechaun dip from Healthy Happy Life. 

I'm the kind of dietitian who prefers NOT to reinvent the wheel. Instead, I steer my clients towards useful and healthy options that exist. The best part of my job is letting people know that I have already sifted through the meal delivery kits, frozen food items, and millions of other products and services being thrown consumers' way. 

That being said, this is Owen enjoying Harvest to Highchair's English Pea & Mint baby food. 

While I have given you many tips and tricks in the past regarding making your own baby food, you have probably found that having a few back up jars of food on hand is also important. If you're in the greater Charleston area, take note of what Harvest to Highchair has to offer. The best thing about their products?
​The nutritional value and taste of the fruits and vegetables used is retained more so than products that are pasteurized and made shelf stable. Check out the "born on" date on the label. 

Beyond having a few extra items on hand, you may not have time to make your own baby food. This beautiful company will deliver whatever you need right to your door (coming soon to Amazon!). So...if you truly want homemade baby food without the fuss, try Harvest to Highchair....ASAP. 

Author: Kari Johnson

"I’m hungry. Can I have a snack?”  If you don't hear this at least once a day, then you more than likely do not have a toddler residing in your home (or they have an all access pass to the refrigerator, which is not recommended). 

The "snack battle" is real, because oftentimes as caregivers, we have to decipher between boredom and actual hunger. A few tips for healthy snacking:

1. Follow a general routine (e.g., morning snack is about 2 hours after breakfast)
2. Prepare snacks ahead of time with your kids so they understand exactly what a snack will consist of 
3. Allow fun snacks every now and then (e.g., an applesauce pouch for when we know snack time will hit during our time at the pumpkin patch)

Following a few general rules helps cut down on potential frustration later on. For example, I enjoy cooking dinner for my family, but it takes time and planning to get the job done. With the effort that goes into it, I want my 5-year-old twins to actually eat what I cook for dinner.  If snacks consume their afternoon, dinner becomes a hopeless cause. 

My solution? On  Sundays we have snack prep day as a family.  We end up with healthy snacks that are ready for the week, and we also enjoyed a little quality time together. This plan also helps decrease needless snacking that can create unhealthy eating patterns for years to come. 

Here are a few “nut free” ideas for the parents out there packing snacks for school as well!
Prepackaged Refrigerated Snacks:

• Fresh Veggie bags: sliced celery, carrots, cucumbers, broccoli, and peppers
• Fresh Fruit bags: sliced apples, oranges, and grapes

(Sliced apples tossed in lemon juice reduces browning)

• 1 ½ ounces of cubed cheese per serving
• Hummus and whole wheat pita

 
Prepackaged Freezable Snacks Recipes:
Apple Carrot Muffins
½ cup oats
1 cup all-purpose flour
1 ½ cup whole wheat flour
½ cup honey
1 Tbsp baking powder
1 ½ tsp cinnamon
½ tsp ginger
3 large eggs and 1 large egg white
1 cup unsweetened applesauce
1 cup grated zucchini
1 cup grated carrot
 
Preheat oven to 350oF.  Whisk eggs, honey and apple sauce together.  Mix all dry ingredients together. Add dry with wet. Fold in zucchini and carrots. Fill cupcake holders ¾ of the way. Bake for 15-20 minutes. 

​Peach oatmeal cookies
1 cup oats
¾ cup whole wheat flour
1 ½ tsp cinnamon
1 ½ tsp baking powder2 cup
2 Tbsp coconut oil or canola oil
1 large egg
1 tsp vanilla extract
¼ cup honey
½ cup diced peaches
 
Whisk oil, egg, and extract together. In a separate bowl add all dry ingredients together. Add dry ingredients into wet ingredients until incorporated. Fold in peaches. Chill for at least 45 minutes. Preheat oven to 330oF.  Line baking sheet with parchment paper. Spoon cookie dough into 15 cookies and bake for 11-14 minutes. Cool on pan for 10 minutes. 

Guest Blogger: Kari Johnson
​If you're finding yourself at a crossroads to buy or make your own baby food, here are a few helpful tips to help you decide!
​
​Benefits of homemade baby food:

1. Increased nutritional value (fresh produce with zero additives).
2. You know exactly what your baby is eating.
3. Larger variety of foods/mixtures to accommodate your baby’s taste buds and growing pallet.

Disadvantages:

1. Storing homemade baby food for an extended period of time requires some thought and tools. 
2. Prep work.
3. The dreaded clean up. 

What about the time it takes to make baby food?
The time is takes to make baby food is both a pro and a con. If you have a blender and a peach that is just a little too soft, you could have fresh food in a matter of seconds. On the other hand, if you don't have a few staples ready to go or if your baby's needs are a bit more specific, then you may be spending a bit more time in the kitchen. 

So...exactly what do you need to make baby food?
A steamer or a stove top steaming insert for your pot, a blender, and containers with a tight seal for refrigerator and freezer storage.

​Recommended starting age is at 6 months for a variety of pureed and mashed foods to be introduced. 

1. Steaming instead of boiling fresh vegetables and some harder fruits allow the produce to become very tender while retaining a majority of the important nutrients needed for your growing baby.
2. Blending each ingredient to a complete pureed texture creates a safe texture for your baby and incorporates important fiber into their diet.
3. Start simple with single ingredients offered one at a time for several days before combining multiple items. Remember, your baby is sensitive to taste so added salt, sugar, or seasonings are not needed.
4. Fresh vegetables and fruits are important as your baby grows. A variety introduces a variety of vitamins and minerals needed in their diet.
5. Iron and Zinc are important for your baby’s health and are found in pureed meats, iron fortified cereals, and lentils.
6. Remember, it is not unusual for a baby to refuse new foods the first few times. Keep trying every few days for the familiar taste to grow on them. 

My recommendation is that you do a little of both. Aim to make some of your foods, while having store-bought as back up during those particularly busy times. The more you make, the easier it gets so you may be surprised later on what you can whip up quickly from scratch! 

While doing some research for an adult client, I found this great (yet simple) article on whether or not low carbohydrate diets are safe for kids. 
Here are the article highlights: 

• Kids needs carbs! The general rule of thumb for both kids and adults is that half of what we eat daily should consist of nutrient dense carbohydrates.
• There are nutritious foods that contain carbohydrates. Natural carbohydrate sources include fruits, vegetables, milk, nuts, grains, seeds and legumes. For instance, a banana has roughly 25g of carbs. 
• If you cut back on carbs, you might miss some of the alternative nutrients in those naturally occuring carb sources listed above. 
• ​Truly going low carb may leave too few options. This just makes things more challenging for you. 
• Research shows that complex carbohydrates (those with fiber) can contribute to weight loss as they help slow digestion. 

For the full article visit: http://www.eatright.org

I get a lot of feedback about the difficulties of getting a toddler to try new foods. One big one is regarding food waste. Parents don't want to buy a whole head of cauliflower if they're not sure their toddler will eat it. Not sure if it's cool to break that head of cauliflower in half? No worries, we've got this.

This morning, I interviewed Dylan who is an Assistant Produce Manager at my local grocery store. He gave me the lay of the land regarding grocery store etiquette.

Here's what you should know: 

1. Grocery stores really do focus on customer service. They have to, as their market is so competitive these days. Don't be afraid to ask questions of your grocer. He or she should be more than happy to answer any burning question you have. 
2. Weekend days and Mondays are the busiest. This is when food samples are out on the floor. Take this information for what it's worth. In one respect, I like sampling because it allows me to try a new cheese without committing to something that might be a bit more pricey. However, I stray away from busier days during football season when everyone and their dog is out. I also sample less during flu season; I am sure you can imagine why. 
3. Pay attention to how items, especially produce, are priced. If an item is priced by the ounce or pound, you can usually get the exact amount you want. For instance, I've always wondered if I can break the broccoli bunches in half. At most stores, it's perfectly fine. Dylan had one thing to point out: "The broccoli is priced per pound, but the cauliflower is priced per head. If you want to break the cauliflower in half, it would be difficult for us to price it for you and we'd prefer you just buy the whole head." 
4. Dylan also mentioned common sense. For example, you wouldn't ask to have half an apple even though apples are priced per pound. If you need to know why, think about it this way: If you mess with the integrity of the product by portioning it, then it shouldn't be portioned.
5. Look for prepackaged items. Usually the broccoli florets that are washed and packaged are more expensive, but if you can get a smaller portion of something that you want to try, it might be worth it. 

​Oftentimes we tend to simplify the meaning of "being healthy" by focusing on singular measures such as weight. Health is really defined in terms of one's overall condition, which includes factors such as dental hygiene. 

Developing good oral hygiene habits early in childhood is critical to longterm health. While I spend a significant amount of my time working with mothers and children, I also have experience working with older patients. One question I always have to ask these patients is, "How are your teeth?" I even follow up by asking them to actually show me their teeth. Why? I need to know that they can eat! 

To pave the way for long term oral health, keep in mind that food choices over time can help prevent tooth decay and gum disease. Overall, foods and beverages that are high in sugar or are acid can be particularly harmful as they erode enamel and decay teeth. 

Some basic rules of thumb: 

1. ​Calcium-rich foods (e.g., dairy products, dark leafy greens, almonds, and enriched beans and grains) are must-have items in your toddler's diet. According to Kids Health, most kids don't get the recommended amount of calcium per day (toddlers need about 700mg per day).
2. Drinking water helps keep the mouth clean, washing away potential cavity-causing food residue.
3. Nutritious, high fiber foods (e.g., whole grains) can reduce the risk of periodontal disease. 
4. Limit or avoid sugary foods, especially those that are "empty calorie" foods. Things such as candies, gummy vitamins, and even liquid medicines can lead to cavities. Gummy and hard candies both fall under the "naughty" category as they can cause stress on your teeth. 
5. Limit or avoid sugary beverages such as juices, sodas, and sports drinks. Sodas are particularly damaging as they contain both sugar and caffeine. Some of these drinks even have the potential to stain your pearly whites. 
6. Know that even simple starches (e.g., white rice or chips) convert to sugar once combined with saliva.
7. While strawberries are acidic, they also have natural whitening properties.
8. Your teeth benefit from nutrient dense foods that contain protein, vitamin C, folate, and other nutrients.  

My toddler had one juice box and never looked back.  I bet this is the case for most of your kiddos.  It's almost as if sugary drinks tattoo the tongue, leaving a permanent impression.  In some respects, it makes sense.  Our bodies get energy from sugar, which means we need it and ultimately might crave it.

​However, certain sugars are better than others.  For instance, fruits are healthier than candy because they provide fiber, vitamins and other nutrients.  Alternatively, things like sugary drinks (e.g., many juices and sodas) are usually comprised of "empty calories" - meaning they provide calories, but little nutritional value.

One of the less obvious downfalls of sweetened beverage consumption is that those who drink them do not feel as full as if they had eaten the same calories from solid food.  In the end, this results in more calories consumed and increases obesity risks.  One study indicates that for every sugary beverage consumed by a child, their risk of obesity increases 60%. Similarly, sugary beverage consumption increases the risk of type 2 diabetes and other chronic diseases.

Overall, we have learned that people who consume sugary drinks are inclined to have relatively lower quality diets.  

Besides the negatives of sugary drinks, there are many positives to drinking water; they include:

• Cleans and oxygenates the blood
• Increases Lymph production
• Helps digest food
• Lubricates joints
• Increases Serotonin Production (fights depression)

If you're really looking for something different, try infused waters. There's even a website www.infusedwaters.com with tons of recipes! 

One last thing...if you believe your child is dehydrated or ill (e.g., he or she has signs or symptoms of sickness such as diarrhea) consult your physician before re-hydrating with anything other than water.  Products such as kool-aid, boxed juice and broths may have the wrong make up of sugar and/or salts that could ultimately make your child sicker. 

Meatless Monday is a global campaign with the goal of reducing meat consumption by 15% to decrease stress on our bodies and the planet.

I like Meatless Mondays for a variety of reasons.  For one, I am reminded to include beans and other legumes into my weekly menu. I especially like leveraging organic canned beans on Mondays because it's a stress-free way of easing back into the work week. If you are not regularly including legumes in your meal planning, you are missing out!

Plant-based sources of protein, like beans, have my family eating more fiber, protein, folate, zinc, iron and magnesium. In addition, when we're consuming plant-based sources of protein we are NOT consuming proteins high in trans and/or saturated fats (e.g., steaks). 

One other huge benefit of Meatless Monday is that my family learns to "deal" with not having their favorite meals every night. We all try new things together. This doesn't mean that we all like the new things we try. In fact, my husband is on the same learning trajectory as my toddler in terms of green vegetables. They are learning to broaden their tastes together...how sweet. 

Here are a few of my favorite Meatless Monday recipes: 

• Vegetable Tacos 
• Quinoa Cakes (while these do require quite a few ingredients, I included them because you can prep them ahead of time). 
• Pasta Primavera (this is one day when pasta doesn't seem like such a "sin").
• Red Beans and Rice 

​While I have many anecdotes of my own that compel me to believe a baby’s food preferences can be developed in the womb, there’s also research that validates this line of thinking.

The Monell Center in Philadelphia, PA focuses on researching the senses of taste and smell. They’ve identified how things like vanilla, carrot, and garlic flavors can permeate amniotic fluid or mother’s milk. Their studies confirm that what women consume during pregnancy and while breastfeeding can shape their babies’ food preferences later in life.

Basically, our like or dislike of certain foods is a byproduct of taste conditioning that occurs from the time we are in the womb on into adulthood. Consuming a variety of nutritious foods during pregnancy is key to giving the unborn baby a healthy head start.

With this said, it is important for parents to facilitate ongoing “taste education” for the whole family. This involves a myriad of factors from creating a non-distracting eating environment to serving a variety of foods from the time your child starts nursing, through the introduction of solids and beyond.

My toddler didn't exactly ask me like this...it was more like, "Mom, I eat this?" So long as the rind is not man made, then it's usually edible. Simply put, you don't want to eat rinds that are made of wax, plastic, paper or cloth. These materials are actually used in replace of a true rind.
​Also, if you find that a natural rind is particularly hard you might use it to flavor your dishes rather than eat it as a stand alone item. One example here is using parmesan rinds to flavor soups. 

Summertime bears heaps of delicious produce. Beginning as early as May, fruit options in Texas soar. Peach stands in the Hill Country open, and strawberry picking is a must out towards Marble Falls.

With these options becoming more readily available and at a more affordable price, we naturally consume more. For toddlers, this can mean a few less than desirable side effects such as diarrhea and coinciding diaper rash at which point I get significantly more questions about the actual sugar content of various fruits. 

Here's a quick list of fruit with g of sugar per each. Enjoy! 
​
1 large apple 25g
1 medium banana 19g
¼ medium cantelope 11 g
½ medium grapefruit 11g
¾ C grapes 209
2 medium kiwi 13g
1 medium orange 14g
1 medium peach 13g
1 medium pear 16g
2 slices of pineapple rounds 10g
1 medium plum 8 g
8 medium strawberries 8 g
1 C cherries 16g
1 cup diced watermelon 10g 

I've read many stories about "Pinterest stress" including a 7,000 person survey done by TODAY.com highlighting how 42% of U.S. mothers worry they're not crafty or creative enough.

I sometimes feel a similar stress as it pertains to my kitchen skills. I follow many food blogs that showcase beautiful cuisine, and I oftentimes hear myself muttering "as if" under my breath. As a dietitian, though, it is my duty to try some of these (seemingly) more complex things out for you. 

Below is a look at my "healthy curly fry" attempt using a spiral vegetable slicer that I received as a gift. 

Total prep time: 15 minutes (including unpacking, set up and clean up) 

Watch out! This kitchen gadget is sharp! 

Two things to note: 

1. I used less potatoes than I thought I would need (this is because the surface area of the potatoes got bigger as they were sliced.
2. I had "waste," but I was able to use it. 

Pros:

1. Adds variety while using some staple ingredients (e.g., instead of dicing potatoes or carrots, you can make curly fries). 
2. Increases the appeal of new vegetables (i.e., this would be a great tool to use for vegetables like turnips and other roots that can be made to look more familiar to my toddler). 
3. Simple and light weight. 

Cons: 

1. It's sharp, and will be a little challenging when it's one of those days your toddler wants to help. 
2. It takes a minute to think about how you can use the "waste" you accumulate.
3. It's another gadget to store. 
4. It does take more time than simply dicing potatoes.

Overall, I thought the benefits outweighed the cons. And...the more I've used this particular gadget, the easier it has become. This is a tool that has become something I can realistically use. This is a great way to use any extra veggies you might have (e.g., potatoes, carrots, zucchini). 
​
The entire tasty bakes curly fry recipe can be found at: ​http://www.thehealthymaven.com/2014/08/crispy-baked-curly-fries.html www.thehealthymaven.com/2014/08/crispy-baked-curly-fries.html

Great article published by the Academy of Nutrition and Dietetics outlines 4 toddler snacking mistakes. 

• Mistake 1: Giving Lots of Snacks in the Car and Stroller
• Mistake 2: Snacks Too Close to Mealtime
• Mistake 3: Serving "Treat Foods" at Snack Time
• Mistake 4: Grazing All Day

Read the full article at http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/4-toddler-snacking-mistakes

One challenge I hear from fellow moms is that they repeatedly find themselves throwing out produce.

First, acknowledging food preferences is okay. This doesn't mean you don't ask your family to try new things, but if they all hate asparagus there are plenty of equally healthy alternatives.

Second, storage is a big deal! Check out a produce storage guide if you need a refresher. Besides proper storage techniques, there are other preparation tricks that can increase consumption. 

• Prewash fruits that have tougher skins (e.g., apples) and leave them on the counter where they are highly visible.
• Use see through storage containers for any prepared items (e.g., cut watermelon) and place in a visible place in the refrigerator. 
• Slice a batch of apples and oranges and place them in the same container (this will keep the apples from turning brown). 
• Make snack packs such as hummus and veggie jars. 
• Buy the right quantities. Many people don't know that it's okay to separate some produce items at the grocery store so that the quantity you buy is in line with your needs (e.g., you can break apart broccoli bunches). Ask your store's manager if you still feel weird about doing this or you're not sure the appropriate etiquette on a certain item.

At my house, I not only wash grapes before I put them in the refrigerator, I also go ahead and  take them off the vines. This may seem incredibly high maintenance, but it increases their consumption tremendously so it's worth my while. 

If you still find yourself with items that are just about past their prime, below is one example of how I make sure they don't go to waste. 

I had leftover asparagus from dinner last night. I also had a ton of tomato, onion and red pepper from a past weekend's BBQ. 
Step 1: Spray the bottom of the foil pan with nonstick cooking spray. 
Step 2: Dice leftover veggies and throw directly into bottom of pan. 

Step 3: I had extra cheese from a HelloFresh box I had received. I topped the veggies with that. 

Step 4: I whisked together five eggs and 1/4 cup milk together. I usually keep a carton of organic egg whites on hand for times like these. A 50/50 mixture of regular eggs to egg whites producing an exceptionally great result. 

Step 5: I poured the egg right over the top of the veggies and cheese. Salt and pepper to taste. 

Step 6: Cover first with cling wrap, then with foil. 
Step 7: I add a directions label and freeze as is! You can cook it either frozen or thawed. I like to thaw the day before in the refrigerator. 
(Cooking instructions on the label read: 350 degrees for 40 min. covered with foil only.)

I have a love-hate relationship with my pantry. On the one hand, it neatly stores dry ingredients and kitchen equipment. On the other hand, it houses things like crackers and peanut butter - two of my toddler's favorite things. Despite my efforts to have set meal times and to deliver fully assembled, beautiful meals he still asks for a "nack" from the pantry. How is this possible? If you are experiencing something similar, reinforce the good habits you've already set. Go a step further and consider the structure​ of your pantry. Check out the diagram below. 

Let's be real...feeding toddlers can be frustrating. Beyond this, ensuring our kids get nourishing food can be down right mind-boggling. If you're to the point where you're starting to pull out your hair, here are a few simple, yet helpful tips you can implement now. 

1. Feeding schedules shouldn't fade away as your infant becomes a toddler. Establishing general mealtimes is the foundation of healthy eating habits. Schedules in general prove healthy for growing children, but it your family operates well on a more flexible day plan it is still important to establish eating habits that involve some structure. 
2. One part of that structure is to actually sit down with a fully assembled meal. Research indicates that snacking and increased variety negatively affects satiety. This is because it becomes harder to "track" what we've eaten. My toddler is much more likely to dig into a meal if it looks good, and a fully assembled plate is much more appealing than bags of snacks spread out over the counter. Presenting a whole plate of food is also less confusing than continuing to offer him options throughout the meal, which is part of the next point...
3. Reduce mealtime distractions. While mealtime distractions for adults actually increase consumption, these same distractions can decrease the intakes of children. 

Allow your child to accept what you are proposing. There are many meals where I put a plate of food in front of my 2 year old that is beautifully prepared. He initially rejects it (even pushing it away).
He also might go a step further and say "I want snack from there" as he points to the pantry where those pesky little gold fish live. I tell him that it is lunch time and that the plate in front of him is his lunch. I make myself clear.
And then I wait...most often it takes about ten full minutes for him to try the plate. The behavior within that ten minute period can be fairly easy to handle or downright exhausting. I just vocalize what's happening and then sometimes do the dishes to let him know that he'll need to sort through the dilemma in front of him alone for a few minutes.
​No lie...he always eats the plate I make.