The following post is adapted from a recent post written by Meals Matter Mom and Registered Dietitian Trina Robertson for www.MomItForward.com.  

I wrote this post as a participant in the Eat Better, Eat Together Balancing Act blog carnival hosted by MealsMatter and Dairy Council of California to share ways families everywhere can make time for family meals that include foods from all the food groups. A list of other registered dietitians and moms who are participating in the Balancing Act blog carnival will be listed at the bottom of this post or can be found at MealsMatter.

What is your favorite time of the day with your family? If you’re like me, it is dinnertime. I look forward to dinner together as a time to catch up on everyone’s day, laugh and reinforce our values.

As a working mom, it is important for me to coordinate my schedule along with my husband’s work, plus his volunteer activities with the local Little League board and manager of our youngest boy’s team. Then when you factor in two boys each playing soccer and baseball plus religious education and boy scouts, time in the evenings is at a premium.

For me, the most important part of the week is planning ahead for the days we can have a “regular dinner hour.” Often one of my children is assigned to cook for one of these “RDH” days. I let them pick the recipe and try to make sure all five food groups are included. On other days they help by setting the table, pouring the water and milk, and putting salad dressing and other condiments on the table.

Then there are the “crazy busy” days when activities are during prime dinner hours. For the “CB” days I follow one of two strategies. One is to serve a hearty afterschool snack to allow for a late dinner. Apples with cheese or popcorn, grapes and milk or last night’s leftovers work well. Active children can be hungry after a big workout and a post-sports dinner allows me to serve a nutrient-rich meal rather than sweet snacks. An unexpected benefit of later meals is that they are very relaxing and positive because we are not rushing off to an activity.

On other “CB” days I serve an afternoon snack that is really an early dinner. I can pull Black Bean, Corn and Zucchini enchiladas hot out of the oven or Lickety Split Lasagna Soup from the crock-pot and my boys are delighted. Preparing a recipe that includes most food groups makes it easy to round out the meal with a glass of milk or a bowl of fruit.

Sometimes no matter how hard I try there is no time for a family dinner. Since I’ve pledged to have a family meal most days of the week , I know that family meals can include breakfast and lunch. On those days when dinner together won’t work I make dinner for the kids and for my husband and make a point of sitting and eating with them. Yes, that can mean three dinner times for me but it also means three one-on-one conversations with the three most important men in my life. 

Trina Robertson, 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.  

Ripping into the business envelope my friend was expecting to read a mundane update from their local school district. It was a notice that based on her five year old daughter’s height and weight, her body mass index (BMI) indicated she could be overweight.

She was directed to a few website for more information and the offer to call the school with any questions but the letter left her surprised as she never thought there was a weight issue.

School districts and pediatricians are providing more information as the number of overweight and obese children is increasing at an alarming rate. Parents, such as my friend, are rightly concerned as overweight children are at greater risk to be obese adults and may be wondering if their children should be on diets.

While it is true, a diet that restricts calories will result in weight loss, there are some important things to remember. 

First, children are not little adults; they are growing and should not be put on an adult weight loss program. Certain diets, especially calorie- or fat-restricting diets may not provide all of the nutrients kids need to physically develop. 

Second, the term “diet” usually instills ideas of restriction or elimination.  Cutting out and restricting foods or food groups may lead to unhealthful eating habits, or worse, disordered eating. 

Third, diets don’t work.  How many of you have been on a diet yourself only to be caught in a viscous cycle of weight loss and gain?  Why would we set our children up for that same failure? Children have the advantage of growing taller to help them lower their BMI. For every inch of height gained, it’s like losing five pounds if a child’s weight is maintained.

So what can you do to keep your family healthy?

 ~ Parents: role model good choices. Eat with your children, offer the same foods that you are eating and prepare more meals at home.

 ~ Cook with your kids research has shown that kids who cook and prepare new foods are more likely to eat them.  

 ~ Provide balanced meals with an emphasis on under-consumed foods such as whole grains, low-fat and nonfat milk, vegetables and fruits.

 ~ Focus on healthier food choices including portion control and variety.

 ~ Combine changes in diet plus increase physical activity to 60 minutes each day and reduce screen time (TV, computer, hand held devices including phones) to less than 2 hours each day.

After my friend and I spoke, she decided to make sure that her daughter had plenty of opportunities for free play and made minor changes to her snack offerings.

Now, there’s an emphasis on low-fat dairy, fruits and vegetables now. Instead of snack chips it’s sliced apples with cheese. Rather than cookies it’s carrots with hummus. Instead of juice, it's milk or water with meals. These simple changes have helped her maintain her weight as she gains height bringing her BMI into a more desirable gain.

You can start with simple lifestyle changes with our Healthy Eating for Kids resources to help you in making healthy, realistic food choices for kids with recipes, activities and articles. If you are concerned with your child’s weight, speak with your pediatrician or dietitian to start making healthy lifestyle changes. 

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.

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.

How many times do you and your children snack each day?

          o Morning break at school or work
          o After school
          o Before dinner
          o After dinner

If you picked 2 or 3 then you’re about average. New research shows we are eating more often and more total calories each day than 30 years ago. Snacks can provide up to 1/3 of your child’s daily calories, so make the most of these eating opportunities.

Parents, try thinking of snacks as mini-meals.  Stock your refrigerator and pantry with nutrition-rich foods and limit the extra foods, like sweets, you have on hand. Younger kids may be happy with a container of yogurt or a plate of sliced banana and peanut butter.  Older children can be famished after-school and easily eat a large bowl of cereal.

It is also a good idea to keep snack time in the kitchen rather than in front of the television  or while doing other activities. By focusing on the snack itself, you can help children avoid mindless eating. Try these suggestions to make snacks healthier mini-meals.

Give ‘em something to drink. People often mistake hunger for thirst. Spring means warmer weather and active children need more fluids. Serve a tall glass of ice water either plain or flavored with lemon or a glass of milk. If they're still hungry, give them a snack.

Dinner for snack. If after-school activities are in the middle of the usual dinner hours serve a full meal before the activity and offer a snack before bed. If you don’t have time to cook, warm up last night’s leftovers or a make-ahead meal from the freezer.

Trust your gut instinct. With the increasing availability of food and beverages it’s important for kids to learn what it feels like to be hungry and full. These internal cues should determine when they eat, not always the clock or availability. Instead of offering snacks to keep little ones preoccupied, find something else they could do in the car or store.

Using scents make sense. The smell of pumpkin bread or fruit-filled muffins baking will draw kids into the kitchen in no time flat. Even the aroma of an easy English muffin pizza toasting will signal that it’s time to wash hands and have a snack.

Kids’ Choice. With little ones you can set something out and often they will eat it, but older children want to have more of a say in what they put into their mouths. Leave out a bowl of fruit and stock healthy choices in the refrigerator and pantry.

As a parent I know I’ve got to be creative and not get stuck in a rut when serving snacks at home. Focus on balancing snacks with meals and listen to your child’s hunger cues to help you teach children to make good food choices.

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.

Trina Robertson

Has your family ever experienced meltdowns around certain foods? In our family, it’s mixing sweet with traditionally savory recipes. We buy the biggest bag of corn tortillas and cook and eat as many as we can in a week. Classics like bean & cheese enchiladas, huevos rancheros and tacos go over easily, but consuming 75 tortillas in 7 days can require some creativity.

One creation with pear, mozzarella cheese and honey was so off-putting to my son it set off a meltdown of record proportion. I held my ground and refused to prepare an alternative entrée- eating or not eating was up to him. After watching the rest of the family enjoy this gourmet quesadilla, he took a tentative bite. A sheepish smile covered his face, he tried it and he liked it after all.

Not all mealtime meltdowns end this well. Some children make food a power struggle leading to parental anguish and untouched plates. Planning ahead and having a feeding strategy ensures you have food on the table before the kids are so hungry they refuse most options or fill themselves on snacks.

Do’s and Don’ts of Feeding Children

By following these golden rules you should find mealtimes more tolerable and avoid meltdowns: 

DO eat meals with your children. Start this as soon as they are old enough to eat at the table. It’s now that they will want to try what the adults are eating. You can prepare many of the same foods with minor adjustments for spices and chewing ability.

DON’T think that they are too young, or too old, to eat with.

DO role model healthy eating habits. Show that you eat a variety of foods and in moderation. Mealtime is a great opportunity to discuss the importance of eating from all five food groups for good health. Balanced meals have grains, vegetables, fruits, milk or milk products and a meat or bean food.

DON’T have different rules or cook different meals for children and adults unless there’s a diagnosed medical condition. 

DO offer a wide range of foods. If a child dislikes certain items separate out food to make assemble-it-yourself pasta or give them a bowl to remove the undesired item. A healthy child will not starve themselves. With younger children, make meals fun by offering toppings and kid-friendly food names. Include older children in the planning and preparing of meals.

DON’T require your child to eat everything on their plate. Remember, it’s your job to offer food and their job to decide what to eat. If they are not hungry, put the food away and they can always eat it later or begin anew at the next meal. If you’re making a new dish that might not be liked, go ahead and offer leftovers or plenty of other choices.

DO offer dessert. It can be as simple as a fruit salad or pudding. Set limits on how much “extra” foods can be eaten but allow for them particularly on holidays.

DON’T have forbidden or “bad” foods. This leads to more cravings and potentially sneaking foods.

Plan ahead, stick with your rules and you will see improvement in mealtime meltdowns. Try my Guide to Quick Meals cookbook to help you find recipes as you start planning.

Trina Robertson, Registered Dietitian

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.

If you’ve been reading this blog since 2011 started you likely made a resolution to take a positive approach to eating rather than restricting foods (we know that diets don’t work, right?).

Now that you are nearing the two-week mark, how are you doing? No doubt you’ve hit some roadblocks and stumbled.

Don’t give up. Today you are refining your goal for better success. This is your goal—not your friends’, partners’ or the suggestions of the top 10 food list you saw on TV last week. You are unique so choose what works for you and fits your lifestyle.

What will you do differently with the foods you choose? This is the centerpiece of your meal planning (no diets here!). Write a list of the foods and behaviors that you would like to change. You can store these on the Personal Nutrition Planner and check back on your progress.

What is your goal or resolution? What has worked so far and what obstacles have you faced? Perhaps your goal is too general such as “lose weight.”

Find one or two specific items you can do because taking small steps to improve can make a big difference over time. You could plan dinners with fewer high-calorie, low-nutrition foods and instead focus on foods high in fiber and volume (think soups in the winter). Or it could be cooking one or two more times a week at home rather than eating out to manage portion sizes.

Use a reality-based approach of small steps toward healthier eating. If you tried a hot food trend that is terrific for health but didn’t like it don’t eat it. Kimchi, Korean pickled cabbage, may be a great food but if you do not like spicy foods cross it off your list and move on. Food preferences are personal and you should eat what you love in moderation.

How have your family and friends helped or hindered your goal? Research shows individuals who have a strong support network are more successful. If you are the family meal preparer you may have to adjust meals to account for food likes and dislikes.

Try small changes rather than giving up on foods that are important to you. For example, I stock a variety of yogurts to make everyone happy. I’ll make “pulled apart” meals which have components of the entrée in separate dishes for everyone to select what they want. By customizing the meal everyone’s needs are addressed.

Nutrition is considered a young science and there is much new and often conflicting information. The matrix shown above illustrates the factors that may influence your food choices.

Try our Personal Nutrition Planner. This will give you scientifically sound recommendations based on your age, activity level, health concerns and your weight goal. You can discover new foods or reacquaint yourself with forgotten foods. As you write down foods you want to add consider priorities such as organic foods, convenience, cultural foods, cost, family preferences or buying local.

Remember, it is about making small, sustainable improvements for a healthier you. By personalizing and customizing your goals within the wider context in the matrix will you find better success in achieving your resolution! Remember that social support is important to success. Add a comment here with your new and improved New Year’s resolution.

Trina Robertson, Registered Dietitian

Find related posts on Twitter by searching #NYNA.

A recent Orange County Register article on a new local social media project caught my eye and made me go into full nutritionist mode. The article detailed a group of Facebook friends who moved into a house in San Clemente to start a social media company, Social Spin. 

The group’s ocean view home is supported through the company’s revenue, and as a startup company they are trying to conserve cash. Seven young men are living in a house in San Clemente and to keep costs down they are eating a lot of Top Ramen. The next part of the article made me pause, “ ’We've got chicken, chicken and chicken,’ sales director Ben Dixon, 22, of Chicago said as he went through the group's selection of Top Ramen. Tubman broke out a Cup O'Noodles for lunch.”

I am not going to cite the nutrient facts of Cup O’Noodles and Top Ramen. We all know that eating a variety food from all the food groups leads to better health. And yes they are easy to prepare. And  low cost. You can eat better on a budget.

With a new company and a reality show being filmed the men of Social Spin must be working hard.  Gentleman, how do you survive? In the spirit of social media, here are ideas in 140 characters or less to diversify your food choices. Each of these tips is designed to keep your costs down and time in the kitchen to a minimum (please notice I am not even using the word “cook” in these ideas). You’ll find that eating healthier can be easy.

·         Buy store brand quick oats. Add non-fat milk & microwave one minute. Starts your day with protein, calcium, fiber & fiber-rich carbs.

·         Think inside the box with dry cereal and milk for a snack. High in protein and nutrients and requires no heating.

·         Use canned vegetables (diced tomatoes) or frozen vegetables (corn, spinach, green beans, broccoli). There’s less chopping & waste.

·         Want the crunch of fresh veggies- carrots are a great deal. Eat them plain or dip.

·         Frozen fruit (berries, peaches, cherries) and canned (pineapple’s my favorite) are a great snack or addition to a yogurt smoothie.

·         Beans, especially dried, are low cost & nutrient-rich. Beans can count as a veggie serving!  Top with cheese and serve on a tortilla.    

·         Fast: Corn tortillas and melted cheese on the stove. Faster: put it in the microwave. Add nutrients and flavor with salsa & guacamole.

·         “Break the fast” shake of milk, banana and flavoring of your choice.  

·         Add canned tuna or chicken to pasta, beans or salads. It adds protein which will help you feel full longer.

·         I’ve saved the best advice for last. Dried pasta (a step up from dehydrated noodles). Add red sauce or olive oil & top with parmesan.

I challenge Social Spin to allocate white board space in the kitchen to include some of the recipe ideas here. Pick one or two that that would taste good, fit their budget and time constraints. These are not truly recipes but ideas on how to assemble foods. And since studies have shown that starting out with breakfast leads to more concentration and better achievement, they should start their next 9 am board meeting with a quick breakfast.  I wish the Social Spin team all the best in business and health and hope they discover that there are nutrient-rich, low-cost meals that make healthy eating easy.

Trina Robertson, MS, RD