 Give it some veggies and protein.Do you sometimes use boxed mac and cheese for your kids or yourself? Yes, homemade mac and cheese is great, but sometimes we need convenient options! If you're a boxed mac fan, you're going to love this! Here's how we like to modify boxed mac and cheese:
Trader Joe's Organic Mac and Cheese or Annie's Homegrown brand are some of our favorites, Try this early with your young toddler so that they are used to their mac looking a little different each time! Have an older toddler set in their ways and will only eat the mac and cheese from the blue box? Use the strategies in step 7 of our Toddler Course to slowly graduate away from foods presented the same way each time. Additional tips to try:
  Needing some extra protein?Hard boiled eggs are a great way to pack some protein into your snacks and meals without taking too much time. Here are a few ways you can serve them to your little ones, or even for yourself, on those really busy days.
There's no wrong way to use hard boiled eggs. You can make a batch over the weekend and use them throughout the week for the whole family. PS: There’s not much difference between brown and white eggs besides the type of chicken they come from.   We like to show examples of what I (Megan) pack for school lunch on our Instagram and Facebook pages. Recently I also showed our Instagram Stories viewers what my kids' lunchboxes look like when they get home. I hesitated to put it out there, as I feel like focusing on how much kids eat makes parents anxious at mealtimes. What I didn't realize is how much parents stress about "food waste." In response, I made a series of videos that explained why it's OK for kids - and adults - to not finish their food, why plate waste is inherent in raising competent, intuitive eaters, and how to minimize waste. I received so. many. responses. on those stories. You were all so supportive and found this message refreshing, and I'm thankful for the amazing dialogue that resulted from this series. I still don't think I've responded to all of the direct messages - I may never be able to - but I love how it got so many people talking and thinking about raising intuitive eaters. Reframing wasted food and understanding why we can't force our kids to eat is an important topic, so I want to reiterate these important messages below. In case you're interested in seeing the videos as well, head to Instagram and clicking on our "IE" story highlight (see screenshot below). I am a trained Intuitive Eating Counselor - as well as a dietitian who has worked with chronic dieters for years - long before working in pediatrics - so this is an especially passionate topic for me! Find our IE highlights on our Instagram page below:  The "clean plate" club.Children are born intuitive eaters. They are built to self-regulate based upon their own individual hunger and fullness cues. They remain intuitive eaters until they are forced to eat more food and bypass their physiologic cues, or if they're not given enough food to be satisfied and they start over-focusing on food and bingeing. (Read more research about eating competence via the Ellyn Satter Institute here.) You may remember dinnertime battles with your parents where you were forced to clean your plate. This was likely done out of love, responsibility and saving money, and doing what your parents thought was best. However, it may have taught you to eat more food than your body needed and stop listening to that "off switch" inherent within you. It may have also made you never want to eat that food you were forced to eat again. (I personally have this experience with raisins - my grandma forced me to eat them, and I will never eat them again!) What happens when we don't know how to stop eating? We continue to eat more foods than our bodies need, and our body size might change. Food becomes both our biggest obsession and our most hated enemy. Most of my chronic dieting clients can remember a time when they were either overfed or underfed/restricted, and it eventually led to issues with appetite dysregulation, changes in metabolism, and even issues with their emotional health and sense of self-worth. I wonder what would have happened if they were simply allowed to eat what they were hungry for at meals and snacks. It is imperative that we let our children learn about food in a positive, safe way and trust that they know how to eat enough. Yes, sometimes they don't eat at a meal and want a snack 10 minutes later. Perhaps they only eat one type of food or are very selective. Maybe it's hard to know if your child is eating enough. All of these topics (and much, much more) are covered in our toddler course - complete with realistic, professional strategies that help get your toddler's eating back on track. This doesn't mean that we recommend grazing or having food constantly available. To help our children (and ourselves) have regular appetites and enough hunger to enjoy balanced meals, it's important to have regular meals and snacks with breaks in between where we don't eat. A child that grazes all day will not be hungry for a balanced meal, and mealtime behavior usually suffers as a result. Plus, food tastes so much better when we're hungry and the process is much more enjoyable! Most intuitive eaters do not finish their plate every time.It is hard to estimate how much food your body needs on a given day. Our appetites change due to physical needs, illness and recovery, mental stress, medications, time of year and temperature (some of us eat less when it's hot), and changes in our metabolism. When we listen acutely to our body's signals of fullness, we oftentimes have to leave food on the plate. Kids do too. Children have wildly variable appetites. Some days they want all the food in the world; other days they hardly eat. This is normal, especially in toddlers and preschoolers. Annoying? Yes, but normal nonetheless. Just like ourselves, we can't expect our kids to finish their plates. Most of us, if we're really listening to these cues, leave some food behind too. When we eat, cleaning the plate shouldn't be the goal - eating until we're satisfied and nourished is what really matters, independent of quantity of food. Overeating is wasteful too.Yes, wasting food isn't great...but neither is eating more than your body needs and wasting years of your life undoing the effects of overeating. Think of the thousands of dollars people spend on diets, fancy gym memberships, and larger clothes in efforts to change their body size. (Clarification: I'm not saying that larger body sizes are bad or unhealthy, and in fact I'd strongly discourage you from going on a diet - it's just that this is what many people do when they're unhappy with their size.) My clients spend thousands of dollars and years of their life trying to figure out why they eat emotionally and seek comfort in food, or why they can't seem to stop eating even when their body says it's full. Teaching your child to overeat or making yourself eat something your body doesn't need in order to "avoid waste" is even more wasteful than throwing away uneaten food. It can be very damaging to your overall emotional wellbeing and can make food a struggle for life. I'd rather deal with plate waste - see below - than set my children up for complicated food issues. As one of our wonderful followers and longtime Feeding Littles clients Angie put it: "Yes, food waste sucks, but a poor relationship with food sucks even more." The importance of variety.Your child will eventually learn to eat the foods you serve him. Many kids take 20, 30, even 50 exposures of something before they willingly eat it, and sometimes they never warm up to a given food. That's normal, OK, and expected. Your response to those behaviors is what matters. When we get frustrated that our children aren't eating what we serve, we start to cater to their food preferences. The variety of food offered to them begins to dwindle, and suddenly they may only see 5-10 different foods in rotation. In response, they only learn how to eat from this short list of food. Offering lots of variety is one critical way to help your child eventually eat all safe foods. The more you do this, the more they will expect different foods on the plate too. Perhaps they won't eat it this time, but maybe next time it's not so foreign. If we stop giving them a chance to learn about new foods, we inherently limit their palate. This leads to less nutritional balance, more frustrating mealtimes, and a sense that your child is missing out on a wide variety of foods available on this earth. How do we keep moving our kids in the right direction, toward eating lots of different foods (eventually)? Don't stop offering variety. Keep portions small - think the size of a tablespoon or a few pieces of food - so as to not overwhelm your child. We oftentimes overestimate how much food is "adequate" for kids anyway. For example, one portion of veggies for a one-year-old is just one tablespoon. ONE TABLESPOON. (Of course, they can have more than this, but isn't it nice to know that they're probably doing better than you think?) The school lunch dilemma.We can minimize plate waste at home by using family meal-style serving when possible, as your child will likely take very little of a food he doesn't want to eat. It also helps to serve small portions, making mealtime overwhelming. However, what happens when your child goes to daycare, preschool or elementary school? There are so many factors at play at lunchtime when kids eat with peers that affect how much (or how little) they eat:
Maneuvering the lunchroom or preschool classroom is yet another transition that your child faces as he gets older, and like everything else, he may experience bumps in the road. Sometimes my kids come home with a fully eaten lunch; other times they touch nothing. Usually, their intake lies somewhere in between. They may also only eat from a few sections of their lunchbox. What most of us want to do in order to ensure that our kids will eat is serve them only preferred foods, but again...this doesn't teach them to eat all foods in the long run and makes them pickier over time. If the end goal is an adventurous eater, this is actually counter-productive. Furthermore, here's the kicker: I can't just serve them what I "know" they will eat because I can't guarantee they "will" eat anything anyway! My kids will pass on their favorite foods on any given day, probably based on one or two of the factors listed above. The only thing I can almost guarantee they will eat is chocolate chips, but there have been times when those come home untouched too (and I'm pretty sure teachers wouldn't be happy if kids just had chocolate chips as their whole lunch). If I only send tiny amounts of food and obviously can't give them more since they're at school, they may not have enough to eat should they choose to only enjoy the cheese and {quartered) grapes. One grape and one tiny bite of cheese is great at home when I can offer more, but it probably won't keep them satisfied if that's what they choose to eat at school. Can't I just make him eat his lunch as a snack?This is tricky. If the food is still safe to eat (non-perishable food or the ice pack and perishable food are still cold), you may want to re-offer the food after your pick up your child only if they're interested in eating it. We strongly advise against re-serving meals or snacks in a punitive way ("No snack at snack time because you didn't eat your lunch"), as this leads to anxiety around food and is seen by your child as a punishment. Of course, use your judgement - many times I won't have a snack handy but my daughter is famished and all we have available to eat is her unfinished lunch. I'll ask her if she wants to open it up and eat what's leftover as a snack, and oftentimes she will say yes. It's not done as a consequence of her not eating - it's simply because she wasn't hungry or was too distracted but wants to try again. OK then...how do you deal with waste?I was asked many times if I personally eat the food left behind or if I save it for another meal. To both questions, the answer is almost always no (for a few reasons):
Yes, I know that many people on this planet are hungry, and I don't take access to food for granted. I know how blessed my family is to have full tummies each night. Eating my kids' potentially unsafe leftovers when I'm not hungry is not the solution to our global food crisis. Here are ways you can deal with the waste (besides trashing the food):
So, in summary...yes, food waste is annoying. However, in efforts to feed my children a variety of food and teach them to eventually become adventurous eaters, it's part of the process. Try to reframe your thinking about food waste and see it as "uneaten" food, not "wasted" food. Like many of the other things you will buy for your child and then get rid of, it's an investment in your child's learning, health, and future. Try to minimize waste by composting, repurposing, or wasting less food if you can, but remember that sometimes it's part of the process.    You asked, and we're bringing it to you! Each month (or..,you know...every so often) we hope to put some of the lunch ideas we share on our Instagram stories into a printable, downloadable format that you can keep on your fridge (or your phone) and access when you need lunch inspiration! Need more help? Our toddler course contains over 100 meal and snack ideas plus a grocery list, and our infant course contains a month-by-month meal plan and a grocery list. Download the PDF document by clicking the link below! 
    I love packing lunches. Perhaps it's the dietitian in me, or maybe it's because it requires some culinary creativity, but something about it is fun and soothing. My daughter now goes to PreK 4 days a week, so I have plenty of opportunity to flex my food prep muscles each week. While I myself enjoy this process, I know many parents don't, and they get stuck in the same sandwich-fruit-chips rut every day. I often post our (simple) lunchbox creations on our Instagram stories (check them out if you haven't!), and many parents have told us that they really need help in the lunchbox department. You asked, and we answered! Here is a simple resource that will help you get out of your lunchbox rut...no Pinterest Mommin' required. (PS - need more help with feeding your kids? Don't forget to check out our online courses!) Our School Lunch Cheat Sheet (link below) is downloadable so you can print it and post it to your fridge or take it with you to the grocery store. We hope that it inspires you to add some variety to your tot's food. Make sure to avoid choking hazards (uncut grapes/cherry tomatoes, popcorn, chips, uncut hot dogs, raw carrots) for kiddos under 4, and follow our additional tips for lunch time success at any age! Tip 1: Keep it simple. If every lunch is complicated and requires more than a few minutes to put together, your motivation to add healthy foods and mix it up won't last long. Most of the foods we use in our lunchbox are simple, single-ingredient items (like steamed green beans, frozen peas that thaw by lunch time, and fresh fruit). Just pick one item from each category and you're all set. Tip 2: Keep it safe. If your child's school doesn't refrigerate lunches, make sure to include ice packs. We love these from Amazon. Tip 3: Keep 'em hydrated. The ideal beverage for kids is water. Make sure your tot has a big water bottle so they have plenty to drink (especially if refilling isn't an option). Tip 4: Mix it up. Avoid offering the same foods every day. Variety is key to preventing picky eating and fostering a love for many different foods. If you struggle with this, focus on alternating foods or mixing up the veggie/fruit at minimum. Many kids eat better in the school group environment, so take advantage of their potential willingness to eat by serving something new. Tip 5: Tailor it to your child. The list below doesn't account for allergies, intolerances or dietary preferences (e.g. vegetarian). Make it your own by omitting what doesn't work for you. If your child has never had a food listed, consider trying it at home first, or include it with plenty of familiar foods when serving it for lunch. Tip 6: Use healthy convenience foods. Frozen veggies, fruit packed in juice, string cheese and boxed vegetables soups are keep prep time low and mamas happy. Tip 7: Give them a little extra. Serving sizes for kiddos are pretty small (1-2 T of veggies is a serving for a 1-year-old!), but if we're not eating lunch with our kiddos we don't have a chance to offer them more. I always make portions a bit bigger for school lunches in case my kiddo wants to fill up on just one or two foods. Tip 8: Don't get discouraged. It is NORMAL for kids to not eat all of their lunch to not touch one particular item (or many items!). Remember, your child will learn to eat what they are exposed to. The more you limit variety in the food you offer, the less variety of food your child will eat. Raising an adventurous eater is a process, one that doesn't happen overnight. Consistency, modeling and making mealtime fun are hugely important in their eventual love of all (or most) foods. Let's be honest, we don't have to love every type of food, right? (Raisins? Blech, I say!) It's OK if your kiddo doesn't either. They may one day, however, if you give them a chance without forcing. Tip 9: Add some fun! Don't hesitate to write a little note in your child's lunchbox, offer some chocolate chips, offer a favorite dip, or cut their sandwich into a fun shape. Kids love novelty, and even small changes like serving fruit on a skewer (cut the sharp end off) are a fun way to keep them interested in food. Tip 10: Get help if you need it. Our Feeding Littles: Toddlers and Infant Feeding: the Baby-led Way online courses are full of strategies to help with mealtime. Stop waiting - you deserve to enjoy feeding your child.
  You know those nights when you need something fast, filling and tasty? Bonus points if it's high in protein, omega-3s, calcium and veggies, right! BOOM! Enter our super simple Salmon Noodle Casserole. We're all about balance here at Feeding Littles, and we know that sometimes moms just need easy recipes that their kids (and husbands) are excited to try. This is a spin on an old classic that many of us grew up eating, but it's gluten-free for those who need it and is a great way to incorporate more fatty fish into your diet. You can prep it all the night before and keep it covered in the fridge before baking the next day as well. Once it's cooked, keep leftovers in the fridge for 3-4 days or freeze individual servings for fast meal prep. As you can see, I often use the leftovers in my preschooler's lunch since it makes a really big batch. I prefer Pacific brand cream of mushroom soup over your typical canned brand because it has ingredients you can pronounce and the box is BPA-free. Feel free to sub out other types of pasta, veggies, or even fish.   |
AuthorsMegan and Judy, co-owners of Feeding Littles, bring you helpful info on food, nutrition, picky eating, and feeding young children. Megan McNamee MPH, RDN is a Registered Dietitian Nutritionist based in Scottsdale, Arizona. Judy Delaware, OTR/L is an Occupational Therapist specializing in feeding therapy with children 3 and under in Boulder, Colorado. Megan and Judy are both moms of two and love helping families develop a healthy appetite for all foods!
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