Green Child Magazine Holiday 2012 | Page 62

Nutritional Nuggets |by Louise Goldberg Our 9 month old and 2 year old are on different feeding schedules and it is hard to actually get everyone at the table for a meal. I would love to sit down together as a family! Any ideas? Remember that it is a process. Child nutrition expert, Jill Castle MS, RD, co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (April 2013), says “Getting both baby and toddler to the meal table should begin as soon as possible. Just their presence is a good start!” “They don’t have to eat with you (but eventually that is the goal), but sitting, talking, even tasting is progress. Remember, kids will follow your schedule, so just bring them to the table whether it’s for eating or just family gathering time. It’s a great way to get them used to the routine and atmosphere of family meals.” What snacks can I pack for my kids that will last from morning through their after school activities? Not being able to refrigerate the food may feel limiting but there are several nutritious healthy choices you can pack. Fresh fruits, dried or dehydrated fruits, raw veggies, 62 nuts, pumpkin or sunflower seeds, popcorn, brown rice cakes, their favorite dry cereal, shelf stable organic milk boxes (all kinds), pretzels with a small container of nut butter (or Sunbutter if your child has food allergies) to dip. Combining a carbohydrate with a protein will help fill them up for longer. My kids are exposed to so many treats around the holidays. How can I keep them from overdoing the unhealthy foods without saying ‘no’ all the time? It’s hard for adults too! If your child is very young, you may still have a bit of control and can choose what ends up on his plate. For older kids, it is okay to talk openly with your kids about all the treats they will get offered. Advise them to look over all the choices and then select one or two of their favorite things or a little taste of several things. Let them know it is still important to keep their bodies active and feeling good, even if it is a holiday. That being said, don’t hover over them or make them feel badly if they don’t always make the best choice. You can also offer a healthy meal or snack before leaving the house to make less room in their tummy for the treats.