Eat Better, Eat Together is a blog series by registered dietitians and parents whose stories and advice help families start or strengthen a commitment to balanced family meals and create healthy, successful families. Take the Eat Better, Eat Together Family Meal Pledge at Facebook.com/MealsMatter.org. 

When was the last time you sat down for a meal with your family? Was it last night, last week or last month? For some families, eating together is reserved for special events and holidays, like birthdays or Thanksgiving. These special occasion meals allow families to connect with each other, strengthen family ties and pass on family cultural traditions.

But family meals don’t have to be reserved for special occasions. Family meals can happen any time of day, any day of the week! If the words “I’m too busy” pop into your mind, you’re not alone. You probably even hear this from other parents and peers.

Like so many people, my own days revolve around juggling work demands and parent responsibilities. But I’ve learned that family meals can fit into even the busiest of schedules.

By planning family meals ahead of time and getting the whole family involved, you reap a host of benefits:

Children who eat with their families are better nourished, have lower rates of obesity and better vocabularies. These factors can have a positive impact on classroom behavior and academic performance. And when it comes to improving the health of our children, family meals are a great way to instill healthy eating habits that will last a lifetime.

As a registered dietitian and mom to an almost-2-year-old, these benefits are truly important to me. That is why I’ve made balanced family meals with foods from all the food groups a priority in my home.

This fall, Dairy Council of California is helping families start or strengthen a commitment to family meals with the MealsMatter.org Eat Better, Eat Together Family Meal Pledge!

Visit Facebook.com/MealsMatter.org to take the pledge and sign up for recipes, meal suggestions and tips on how to balance meals with foods from all five food groups. Check back here for our Eat Better, Eat Together blog series with family meal tips, resources and stories from Dairy Council of California registered dietitian moms and guests.

Subscribe to the Meals Matter blog, follow @MealsMatter and #EatBetter2Gether on Twitter for more tips, recipes and family meal inspiration.

Ashley Rosales, Registered Dietitian

Before my son was born I had dreams of raising a child who preferred chicken fajitas to chicken nuggets, mainly because I personally love exotic and flavorful foods so much.

I knew I would have my work cut out for me since my husband prefers his food on the “boring” side of things. If my child was going to love unique flavors, it was going to be my job to make it happen.

Once I became pregnant I vowed to not fall into the traditional baby food rut, like serving jars of bland pureed peas or apricots...boring! Of course, as a dietitian I knew I had to adhere to the rules of safety, like introducing foods slowly, avoiding some of the common allergens, etc.

But the rest was up to my culinary imagination. This was my chance to help my baby develop a diverse palate that could last a lifetime.
 
In that first year I delved into some fun and unusual baby food recipes, such as curried lentils and chicken noodle soup with squash and thyme. I delighted watching my son light up when he tasted something he liked, and sulked when he spat something out that he didn’t enjoy.

Those 6 months were filled with many fun experiments, unusual creations and lasting memories.

But, by the time he was one year old, I realized I couldn’t continue to make his “special” food forever. That chapter had come to a close and it was time to embark on eating the same meal together as a family.
 
My son is 18 months now and I am pleased to say his favorite food is guacamole. I also must confess that he absolutely loves chicken nuggets. I am okay with that less adventurous preference because although it’s important for me to introduce him to a variety of nutrient-rich and tasty foods, my main job is to establish a positive mealtime experience, and let him explore the world of food in his own way.

I still make it a priority to expose him to some unique foods at dinner (such as Thai shrimp curry), but I also make sure I serve the “go to” staples (like brown rice, sliced fruit and a sippy cup of milk) so that he doesn't feel pressured to eat something he doesn't recognize.

My son may be a typical toddler when it comes to his eating habits, but I know I have paved the way for a future of adventurous and nutritious eating by giving him the chance to explore new foods in a pleasant and positive environment!

Ashley Rosales, Registered Dietitian

Eat, Play, Love: Raising Healthy Eaters is a blog series by parents and dietitians whose stories and advice reminds us that we can overcome the challenges of feeding children. Subscribe to find ways to build lifelong healthy eating habits for your children.

This adage (it takes a village...) is especially true when it comes to raising healthy, well-rounded eaters. Over the last few weeks, we’ve called upon our “cyber village” to share tried and true tips that guide parents through the uncertainty of feeding their kids. Nutrition advice so often focuses on what we should not be feeding our children. All of the wonderful posts during RDChat on Twitter and the Eat, Play, Love blog carnival last week helped change the child feeding paradigm to focus on what foods kids need to eat more of and how parents can help make this happen in their own homes.

Our cyber villagers shared powerful messages that will make a lasting impact. Here is a brief summary of the key tips shared with our parent readers:

  • Choose nutrient-rich foods like whole grains, low-fat milk and milk products, fruits, vegetables, lean meats and beans.

  • Provide regular meals and snacks for your children that are balanced and represent the food groups.

  • Eat together as a family and make meal times pleasant.

  • Be a good role model by showing children your own healthy eating and positive mealtime behavior.

  • Serve low-fat milk with every meal. Milk drinking started in early childhood makes a lasting impact on long-term health.

  • Support children as they learn how to regulate their own food intake to meet their bodies’ needs.

  • Involve children in planning and preparing meals. These skills will be invaluable to them later on in life!

With your continued commitment, we will be able to help parents navigate the path to raising healthy eaters.  Let’s all continue to encourage parents to provide the much needed structure,  support  and opportunities for healthy eating. And when the going gets rough, let’s give parents permission to make mistakes, reassuring them that it’s not just about the destination but also the journey. Lastly, let’s continue to build our village, working together to share our common vision of children who not only eat well but are fulfilled inside and out!

Subscribe to our Eat, Play, Love: Raising Healthy Eaters blog series to find ways to build lifelong healthy eating habits for your children.

For more tips and information on raising healthy eaters, follow @mealsmatter and the #eatplaylove hashtag on Twitter.

Ashley Rosales, RD

Eat, Play, Love: Raising Healthy Eaters is a blog series by parents and dietitians whose stories and advice reminds us that we can overcome the challenges of feeding children. Subscribe to find ways to build lifelong healthy eating habits for your children

“You don’t need to see the entire staircase to take the first step.” My father has raised me with this quote from Dr. Martin Luther King, Jr. Now that I’m grown I realize it applies to multiple situations, including getting your children to eat more healthfully.

Like many moms, I wish my son would automatically gobble up all of the nutrient-rich foods I serve. However, I realize this wish is an unrealistic view of the “entire staircase.” A more realistic approach is to take one small “step” at a time.

Here are some ideas, or small steps that are bound to help you and your children climb the staircase to healthier eating:

Try adding one more nutrient-rich food to each meal. Serving cereal and milk for breakfast? Add some blueberries. Making grilled cheese sandwiches for dinner? Use whole grain bread and add sliced tomato.

Think of snacks as “mini-meals.” Snacks are a great opportunity to pack in wonderful foods full of nutrients that your kids are sure to love. Try blending up a smoothie, top whole grain crackers with tuna salad, serve sliced veggies and pita crisps with a tangy yogurt dip.

Serve healthy food that is both kid and adult friendly. Say goodbye to being a short order cook. Instead, prepare meals everyone can enjoy together. Making tacos? Prepare toppings like shredded cheddar cheese, lettuce, sliced olives, chopped tomatoes and cilantro yogurt “sour cream”… with so many choices at the table you and your kids can make it the way you like it!

Find clever ways to fill the nutrient gaps. It’s normal for children to avoid certain foods. However, they still need many of the important nutrients these foods provide. Taste isn’t always the culprit for food avoidance; it can also be the texture or appearance. If your child doesn’t like eating cooked veggies, try serving them raw with some dip. Find milk left in their glass? Try flavoring it with a just a tablespoon of chocolate syrup or blending it with frozen fruit.

Being a mom is a tough job, and we all can benefit from realistic and simple ways to raise healthy little eaters. Although it is in our mommy DNA to want to see the entire staircase, it’s really a sequence of small steps that make the difference for our kids in the end.

Subscribe to our Eat, Play, Love: Raising Healthy Eaters blog series to find ways to build lifelong healthy eating habits for your children.

For more tips and information on raising healthy eaters, follow @mealsmatter and the #eatplaylove hashtag on Twitter.

Ashley Rosales, Registered Dietitian

Eat, Play, Love: Raising Healthy Eaters is a blog series by parents and dietitians whose stories and advice reminds us that we can overcome the challenges of feeding children. Subscribe to find ways to build lifelong healthy eating habits for your children.

Watching the world through my 16 month-old son’s eyes has been an incredible experience and my mission to foster his growth in every way possible became my New Year’s resolutions. I resolved to get outside and play with CJ more often, made a pact with my husband to do more activities as a family and started focusing more on family meals. This is my story of how a family field trip changed my outlook on those resolutions and my mission to raise a healthy child. 

Last month, an invitation to a “family day on the farm” from our produce delivery company provided the perfect opportunity to do more engaging activities as a family. We packed a picnic and headed off to the farm. Once we arrived, the fresh country air filled our lungs and the look on CJ’s face was priceless. We sat as a family and enjoyed our picnic. It was exactly like I had pictured it and I mentally checked-off my family meal resolution as well.

 Of course, I forgot how quickly toddlers get bored of just sitting on a blanket so we let CJ wander to a group of kids playing with bubbles. CJ was mesmerized by their soapy iridescence and fragility. Joining him, I realized that we had accomplished another resolution…we were outside and playing together!

Before heading home, we walked through the rows of asparagus which CJ would pick and “eat” straight from the dirt. Apparently, the experience of picking and eating asparagus is more appealing than its actual taste. My husband and I laughed as we watched CJ repeat a pick, chew, spit sequence over and over again. 

As we pulled away, I reflected on the unexpected fun we had as a family. In the end, this little adventure helped me realize that my three separate resolutions are actually one larger approach to parenting. Being active outdoors, nourishing our bodies with great food and spending quality time together; are equal components in how we can express love as a family. So the next time you feel the urge to make a parenting “to-do” list, consider instead trying Eat, Play, Love. It can be as simple as a day with your family on the farm.

Subscribe to our Eat, Play, Love: Raising Healthy Eaters blog series to find ways to build lifelong healthy eating habits for your children.

For more tips and information on raising healthy eaters, follow @mealsmatter and the #eatplaylove hashtag on Twitter.

Ashley Rosales, Registered Dietitian

The beginning of a new year is a clean slate, a time when you can start over and let your good intentions prevail…at least until February when suddenly you find your previous “less than perfect” habits creeping back in.

The truth is, when it comes to resolutions, especially those centered on food choices and dieting, most of us are trying too hard. So this New Year it’s time for a new approach, one that will actually help you lose or maintain your weight and lead to lasting results. Let me reveal the “secrets to success”…the ones our experts will be sharing with you over the next few weeks through this blog.

Take a positive approach to healthy eating. No more “I’m giving up” this food, or “I’m avoiding” fat/sodium/sugar. This negative way of thinking is what eventually sparks feelings of deprivation, which often leads to cravings. And who can avoid an intense craving? Not me. In fact, if I decided to give up chocolate that would be all my brain could think about. So, instead, let’s start thinking of what foods we SHOULD be eating by focusing on what you may need to ADD into your diet. That leads us to our “secrets”…

Secrets to Success

Diversify your diet and include all foods. When you choose a variety of nutrient-rich foods you are more likely to get the important vitamins and minerals your body needs and feel more satisfied. Nutrient-rich foods provide a wide-range of unique nutrients and contain less calories, so adding these foods to your diet is the perfect way to manage your weight and improve your health.  Start by including foods from all of the food groups like low-fat milk and dairy products, fruits, vegetables, whole grains and leans meats, seafood, beans, eggs and nuts.

Customize and individualize your diet. Incorporate your personal values into your food choices and set realistic goals that you know you can accomplish. There is no one-size fits all approach for healthy eating. You are unique and therefore your diet approach should be as well. Is it important for you to buy local food? Is cost and convenience a priority? Do your cultural traditions take precedence? All of these factors should be considered when you take small steps toward your goals.

Enjoy what you eat. Last, but certainly not least, I am sure you are wondering how weight management, New Year’s resolutions and “enjoying” food all come together, but I promise you that this is true! Taste, flavor, satiety and pleasure are all an important part of eating, and these factors should be a part of your healthy eating plan. With some savvy meal planning and preparation you can balance your diet across all five food groups and still include some of those “indulgences” every now and then and not feel guilty about doing so.

Now that you have a glimpse of our “secrets to success,” follow our blog throughout the month (subscribe to receive our blog posts by email) to learn more about each of these tips and gain some helpful advice from our experts. Are you ready to take on a new approach to healthy eating? Join us in our quest to make New Year’s resolutions with a lasting impact!

Ashley Rosales, Registered Dietitian 

Find related posts on Twitter by searching #NYNA.

Childhood Obesity Awareness Month Blog Carnival

This article was written for inclusion in the blog carnival hosted by Littlestomaks to promote awareness of childhood obesity as part of the National Childhood Obesity Awareness Month. Please read to the end of this article to find a list of links to the other carnival participants.

***

We have been facing the growing reality of childhood obesity in this country for over a decade. In that time, the list of “no-no's” has continued to grow as we try to define the “cause” and “fix” the problem. As a new mom and as a registered dietitian, I am overwhelmed with the list of negatives, and I am ready to take a positive and proactive approach to improving the health of our children. So instead of a list of what not to do, here is a list of what we can and should do.

Divide the responsibility. Yes, as parents we have a lot of control, but let’s not take away the opportunity for our children to learn how to make their own food choices. Learning how to make choices is critical in developing a healthy relationship with food and a positive self-esteem. As Ellyn Satter has noted in her work with children and parents, your responsibility as a parent is to provide meals and snacks which include an array of nutrient-rich foods from all food groups. You decide the what, where and when. Try using the food groups as a guide and make sure you include variety in these choices. Then, let your children decide if and how much they are going to eat. It’s simple and will likely end the eating battles.

Lead by example. Children are observant. If we want our children to be more physically active, then we should grab our bike and ride with them. If we want our children to eat a diverse range of nutritious foods, our own plates should reflect that. The old saying, “do as I say and not as I do” needs to be put to rest and replaced with, “let’s do this together!”

Reinforce the positives. We often forget the power of positive words, actions and reinforcement. No matter what size or shape our children are, or what food choices they make, there is an opportunity for us to provide support free of judgment or criticism. Even some of our well-intentioned guidance can hinder our children’s self-esteem. The pressure that children have to lose weight or change their eating habits can damage efforts for positive lifestyle changes. Think about what messages you want to convey to your child and look for ways to communicate them through positive comments and actions.

It is time to take a positive and inclusive approach to solving childhood obesity. I am confident that by helping our children learn how to make their own healthy food and lifestyle choices, by being role models that emulate the changes we want to see, and by fostering a supportive family environment, we will finally make a lasting impact on the health of our children. 

 ***Please take time to read the submissions by the other carnival participants:

7 Things Parents Say That Cause Eating and Weight Problems in Kids Michelle May, Physician and author of Eat What You Love Love What You Eat, highlights a few things parents say which can have unintended consequences (@EatWhatYouLove)

Childhood Obesity Kia Robertson of Today I Ate a Rainbow suggests that prevention of childhood obesity should start with education and educating parents about basics of healthy eating by breaking it into achievable parts (@eatingarainbow)

Childhood Obesity: A Reality Check Dr Susan Rubin, founder of BSF, suggests we change our approach to looking at childhood obesity (@DrSuRu)

Childhood Obesity: Prevention Starts in Infancy Nutrition expert Sarah Fennel reminds us that prevention is the best cure and offers a few tips to raise healthy eaters (@FoodFunHealth)

Giving Our Children a Chance at Health Registered dietitian Susan Dopart offers tips to parents for taking charge of their child's health in the world of over-processed "kid foods" (@smnutritionist)

Healthy School Campaigns Works on Creating Healthy Food Environments A report on Chicago's Healthy School Campaigns (HFC), a non profit dedicated to creating a healthy food environment in schools

How to Prevent and Manage Childhood Obesity Registered dietitian Jessica Levinson offers practical tips to prevent and manage childhood obesity (@JLevinsonRD)

Lessons I have Learned as a Mom Registered dietitian Alysa Bajenaru shares some of the lessons she has learned that have helped her develop a good understanding of what it takes to feed her kids (@InspiredRD)

Looking for a New Trend in Childhood Obesity? Registered dietitian Elizabeth Rahavi of the IFIC brings the focus back on family in the debate about childhood obesity (@FoodInsight)

Losing Weight: It Starts in Your Head Registered dietitian Cindy Williams reminds us of the power of attitude and mindset in losing weight and controlling obesity (@nutritionchic)

Making the Grade Registered dietitian Sally Kuzemchak evaluates her son's school programs on healthy eating and physical activity (@RMNutrition)

Obesity and GERD: A Family Affair Jan Gambino, author of Reflux 101, writes about the link between overweight and GERD

Revolutionize the Way Your Kids Eat in Five Easy Steps Sociologist Dr Dina Rose suggests we shift our focus from nutrition to eating habits if we are serious about solving childhood obesity (@DrDrRose)

Surprising Easy Solution for Preventing Childhood Obesity Research shows benefits of extended breastfeeding in reducing risk of childhood obesity (@TwinToddlersDad)

The Problem Behind Childhood Obesity Ken Whitman, Publisher of Organic Connections, points out that our national priorities concerning childhood obesity are misplaced and calls for a renewed focus on the health of our nations kids.

Yoga Gets Kids Moving Registered dietitian Danielle Omar has an interesting suggestion for solving childhood obesity - get your kids into yoga! (@2eatwellRD)