Jill Castle
Jill Castle
About me:
Jill Castle is the founder and owner of Pediatric Nutrition of Green Hills LLC, a private practice located in Nashville, TN. She has over 20 years’ experience in the field of pediatric nutrition with expertise in medical nutrition therapy, feeding, disordered eating, and obesity.
Jill hosts Just The Right Byte, a child nutrition and family blog. She is regarded as an expert in child nutrition and has spoken to a variety of audiences, including professional, sports and community groups. Jill is a monthly contributor to USA Swimming, writes for other blogs and is frequently quoted in Parents magazine and The Tennessean. She acts as a nutrition consultant to local schools and various business and organizations nation-wide.
Jill is a board member of the Pediatric Nutrition Practice Group, Tennessee Dietetic Association and the Eating Disorder Coalition of Tennessee.
Jill is married and lives with her husband and four children in Nashville, TN.
This Eat Better, Eat Together blog post is written by Jill Castle, MS, RD, registered dietitian and child nutrition expert. Follow Jill’s blog at Just the Right Byte where she writes about feeding children and offers well-balanced family meal ideas from all five food groups.
As a mom of four children and a child nutrition expert working with children and their families everyday, I live and breathe “mealtime”—the drama, the dynamic and the dilemma of keeping meals healthy and a positive experience for everyone.
Undeniably, parents have a powerful role in guiding their children to a healthy lifestyle, and this begins at the meal table. To help you be a guide for your children, remember these 7 principles:
#1: Eating together increases the likelihood of healthy eating. Joining together at the family meal table is your best defense against picky eating, obesity and eating disorders and your best bet for a healthy weight, good grades and social stability.
#2: Kids can stop eating when they are satisfied. My 9-year old son is a master at stopping when he’s full. He’s not always right, but with a predictable meal routine, he’s learning to become self-aware, self-regulated and a healthy eater.
#3: Kids pleasantly surprise you with their eating. My 14 ½-year old daughter ordered the hummus salad plate at a local eatery, independently. My neighbor’s daughter was a “picky eater,” but when offered family-style meals, she made better choices and was less picky. Kids are ever-changing, so don’t give up on them.
#4: Kids are able to make good food choices. Given a consistent and positive mealtime environment (free of conflict, full of good nutrition and authoritative in style), kids evolve into great eaters. Take note: this can take a whole childhood to accomplish.
#5: When it comes to eating, kids aren’t created equally. I have four kids and they each have their own eating style. I have 2 “grazers”, a “square meal” child and a “foodie.” Getting a predictable meal and snack schedule on board is the only way I know how to match everyone’s eating personality.
#6: Friendly interaction beats pressure. Kids do better with eating when the conversation and mealtime vibe is fun, light and supportive--and not about food or eating performance.
#7: Kids will follow the leader. I know if I do my part with feeding, such as getting meals on the table in a timely fashion and serving a balanced and healthy meal with foods from all five food groups, my kids will do their part with eating.
Admittedly, it’s rewarding when a child makes a good food choice or surprises you with liking a new food. Don’t miss these moments: get the first row tickets, at your meal table!
Jill Castle, MS, RD
www.jillcastle.com
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