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Calorie Boosting Strategies

2/1/2020

 
Feeding Littles | Does your child struggle in the growth department? Here's some easy ways to pack some extra calories in to you child's breakfast toast to make every bite count.

Do you have a kiddo that needs a little help in the growth department? Perhaps you’re pregnant and are struggling to gain weight yourself, or maybe you’re breastfeeding and are losing weight very quickly. We all have unique nutritional needs!  

Sometimes we need to add Calorie Boosters to foods to help each bite count. One simple strategy we use with our clients is adding a layer of fat/oil underneath other toppings on toast, pancakes, waffles, rice cakes, sweet potato spears, etc. It helps each and every bite count a little bit more. 

How do you know if your child needs this? Talk to your doc first! Are they worried about your kiddo’s growth? Can their growth trajectory be explained by genetic/environmental factors? If you’re doc’s not worried, keep doing what you’re doing! On the other hand, if your provider has expressed concern in your child’s growth it may help to try these strategies.

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Nut allergy? Use sunflower seed butter or tahini (shown on top right toast).

Dairy-free? Try the Kite Hill Foods cream cheese spread with coconut oil or avocado oil underneath for the third toast option.

This is just one of the many techniques we’ve outlined in our new Calorie Boosters handout we just added to our Infant and Toddler Courses! It includes so many unique ideas and has allergen-friendly options. We also have included some tasty recipes! (If you already purchased either course you have access to this handout! Head to Step 5 in the Infant Course and 13 in the Toddler Course!)

We also added an entire handout for constipation in Step 4 of the Infant Course and Step 13 of the Toddler Course.

Our courses are live, meaning that you’ll always have the most updated version (and they don’t expire - as long as we’re hosting them!). Go back and watch them again and again.


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Why Dips are Important

2/1/2020

 
Feeding Littles | Dips can help picky eaters be more adventurous. By switching up the dips and offering different kids of dips, you are providing variety. Variety can help prevent picky eating. You can also use dips to help your reluctant eater try a new food by pairing it with a familiar dip.

Let’s talk DIPS! Did you know that the use of dips is something I use all the time in feeding therapy to help reluctant eaters learn how to eat more foods? 

There are so many dip options - these are just a few! Kids also enjoy ketchup and ranch (obviously), as well as olive tapenade, broths and soups (including bone broth), gravy, dressings etc.

As an Occupational Therapist specializing in feeding therapy, I find dips really helpful for the following reasons:
  • Dips help kids learn to try new foods. Pair a familiar dip (like ketchup or hummus) with an unfamiliar food like broccoli or chicken as a more comfortable way for your child to learn about these foods.
  • Dips offer an amazing sensory experience during mealtime. We want our kids comfortable touching lots of textures and seeing a variety of colors so they eventually become more adventurous eaters. Dips instantly offer new textures, colors, smells, and tastes. Plus, dips lend to messy play for young children, which is an important sensory process in learning to tolerate food on their skin and eventually in their mouth.
  • Dips can help you chain from one food to another. For example, if your child doesn’t like marinara sauce but enjoys ketchup and tomato soup, try dipping roasted sweet potatoes in those preferred dips first. Next, offer a third dipping option of marinara sauce. Eventually they may be more open-minded to marinara sauce on pasta!
  • Dips can offer nutrition! Yes, many contain salt, but many have benefits! Cooked tomato in marinara sauce and ketchup (yes, ketchup!) offers lycopene; olive oil may be heart protective, and vinegar may help blood sugar regulation.

I recommend offering them as early as 6 months (stick to the less salty ones in infancy like yogurt, smashed avocado, fruit purees, olive oil). Start by dipping strips of food into the dip and handing them to baby. By 14 months, your child may be able to dip on their own. You don’t have to use dips all the time, but it is fun to try them out when your kiddo isn’t into eating a specific food. 

We hope you enjoy trying dips with your child! Don't forget to connect with us on Facebook or Instagram if you're struggling with your child's eating.


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Teach your Child How to Swallow a Pill

2/1/2020

 
Feeding Littles | Starting at the age of 4, children can learn how to swallow pills. Swallowing pills can be a very helpful skill, especially if they need a medication or supplement that it's available in another form. These steps are written by a feeding therapist.

Foodie Judy here! Yesterday a member of our Feeding Littles Clients Only Facebook group asked how to teach a child how to swallow a pill, so we thought we’d give you a tutorial here! 

Why do some kids need to swallow pills? Some medications only come in pill form or kids may not like/tolerate the liquid or chewable version. Sometimes important medications cannot be crushed or cut. Teaching your child (age 4+) to swallow a pill can be a very helpful skill, especially if they are dealing with a temporary or chronic illness or if they need to take a supplement and it doesn’t come in a palatable liquid, powder, gummy or chewable. (See our blog post for more on supplements.)

Here are our steps for helping to teach your child how to swallow a pill:
  • Make sure your child is willing and motivated (and at least 4 years old) - see more below.
  • Have your child sit with good posture and feet supported on the floor or a foot rest.
  • Start with something very small like a cake sprinkle. Fill two straw cups with 4 oz of water.
  • Demonstrate by taking a sip of water from the straw, then place the sprinkle on the front to middle of your tongue. Drink the rest of the 4 oz of water.
  • Now it's your kiddo's turn! Practice a few times and keep it positive. Next, try 2 or 3 sprinkles. Do this for a few days or a few weeks until you're confident your child can try a small pill.
  • Have applesauce nearby to help facilitate a swallow in case the sprinkle feels stuck - the applesauce acts as a "magnet".

Remember that we all develop differently. Some kids are not ready for this at age 4.

A few additional points that we want to add:
  • First off, if your child has oral-motor or swallow issues, consult with your pediatrician or feeding team first.
  • Make sure your child is willing to do this - forcing them will result in an unpleasant experience. Sometimes recruiting an older sibling, family member or friend can motivate them to try it.
  • Cake sprinkles are small and can be chewed in case your child defaults to chewing. Some families also use tic tacs, but we like sprinkles because they’re so small and soft to start with.
  • Use a straw cup so that your child doesn’t tip their head back really far, as it can actually prevent a successful swallow.
  • Keep the experience positive - praise them when they do it successfully, but also encourage them if it doesn’t go right. Some children have anxiety about swallowing pills, so we want to make this a positive, productive process.
  • Applesauce or another fruit purée can help with the swallow process - keep it nearby when practicing with sprinkles and with the actual pill.
  • Make sure the pills you offer are relatively small and easy to swallow - large tablets may not work for your child.
  • Work with your pharmacist about the best medication delivery method for your kiddo.

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Kid-Friendly Energy Bites

2/1/2020

 
Feeding Littles | A super easy snack recipe idea for adults and kids that is dietitian approved. Make extra and keep them in the freezer for a quick snack for yourself or your kids.

Homemade energy bites are my kids' favorite snack, hands down! We have been making these for years and they’re so tasty for mama and kiddo alike - please make sure read the safety information below before serving.

These are also awesome for pregnant mamas as some data suggests that dates may help with cervical ripening before birth.

Best of all, they are a nice balance of protein, fat and carbohydrates (read: energy) that taste amazing.

I loved having them on hand when I was pregnant and breastfeeding, especially because they’re a quick, satisfying snack that can be eaten with one hand! You can make a large batch and keep them room temperature, in the fridge or frozen - you (adult) can eat them frozen, but make sure to thaw for younger eaters.

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These energy bites are similar to commercially available energy bars and are simply equal parts Medjool dates and nuts or seeds of choice. Make sure to use a high powered blender or food processor to blend. If using the Vitamix, use the tamper.

Vary the nuts you use: each one provides different nutrition! For non-allergic people, regular exposure to allergens is important for allergy prevention. 

A few tips for success with these:
  1. Use juicy (not dry) pitted dates - if they’re too dry the energy bites will be too. You can also soak dates in hot water for a few minutes to soften them up first. Simply drain and remove excess water before blending.
  2. Any nut or seed will do - we tend to like the ones that are a little softer/more oily. Almonds work too, but sometimes they’re a little dry.
  3. If the mix is too dry when you blend it, add more dates.
  4. You can roll into balls or flatten in a pan and cut into bars.
  5. Consider stirring in finely shredded coconut, mini dark chocolate chips, chia seeds etc. into the “dough” and mix well before rolling into balls.

SAFETY INFO:
  • If serving these to kids under 4 make sure that the nuts are completely blended - no big nut pieces!
  • If serving these to babies or young toddlers (a good way to introduce them to various nut allergens), they need to be a very soft paste. Make sure they’re completely squishable between your fingers and are soft. When in doubt wait til they’re older.

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How to Build a Satisfying Salad

2/1/2020

 
Feeding Littles | An easy to use chart created by a dietitian to build a satisfying and filling salad for yourself or your family. Making a satisfying salad doesn't have to be difficult, just choose one item from each category.

We talk often about feeding our kids, but feeding yourself is important as well! 

Every time I post about my lunch salads I get tons of questions about how to make a salad tasty and satisfying. Y’all say that your salads aren’t interesting, but with a few tweaks I bet they could be something you really enjoy!

I love salads. They’re what I crave for lunch. I don’t eat them because I “should” or because I’m trying to be “good.” I eat them because I love how they taste and I love how they make me feel. If I’m not craving a salad one day I don’t eat one! Yup, sometimes that means a sandwich or a burger. But most days when lunch rolls around, salad usually sounds tasty.

However, I rarely eat the same salad two days in a row. Adding variety in flavor and ingredients keeps them interesting and satisfying.

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I also love trying salads at restaurants - there are always so many creative ways to make them!

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When making a salad, consider adding one component from each category so there’s enough flavor, satisfying nutrition, and texture in your salad. (Many of us miss out on protein or filling fat when we make a salad and are hungry 1-2 hours later.) Let’s face it - plain chicken on lettuce is oftentimes not that interesting, but once you add some avocado, chopped almonds and fresh strawberries it becomes a little more tasty! Dress it with tangy vinaigrette and suddenly you have a winning lunch.

New to this? Want to get more salads in your life? Don’t overwhelm yourself, just pick one thing from each category to try to have on hand when you build your next salad. Use a pre-cut base so you can wash and pour it in a bowl.

Oh, and one more thing - some people just aren’t satisfied by a salad alone. Try pairing it with a whole grain bread, some fruit or some soup and see if that helps round out the meal for you. 

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Nut-Free Sandwich Ideas

2/1/2020

 
Feeding Littles | Offering your child a variety of sandwiches can help prevent picky eating and lead to more adventurous eating. All of these options are nut-free for families who need it or can't bring nut products to school. Plus, tips on how to teach your child how to eat a sandwich.

Are you and your kiddo getting sick of the same ol’ sandwich? Perhaps you have a nut allergy in your family or can’t bring nut products to school. Here are some simple options that are balanced, tasty and easy to put together. Maybe some of them will work for your family!

These are open-faced sandwiches so you can see the fillings - add bread on top!

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Shown is Trader Joe's sprouted bread, and we also love Dave's Killer Bread - watch for big seeds for kids under 4 and honey for babies under 1 when choosing bread!

We like BPA-free canned wild salmon as an affordable way to get more omega-3 fats in our diet. It’s great mixed with Primal Kitchen avocado oil mayo, which is made from avocado oil, eggs, vinegar, salt and rosemary.

To add flavor to mashed black beans, add garlic, cumin and sea salt - hot sauce for you (or your kid if they like it)!

There are so many great deli-style turkey options on the market - we love True Story brand and Trader Joe's organic turkey - the only ingredients in these options are turkey and salt. If you don’t have access to them, try to find nitrate-free options if you use deli turkey.

If your kiddo has a pine nut allergy omit the pesto or use a pine nut-free option like Alessi Foods brand.

How do you teach your baby or toddler to eat a sandwich? Well, you can just give it to them and see how it goes, but if they stuff it all in their mouth or can’t figure out how to eat it we have a few Foodie Judy tips for you below:
  • 6+ months: offer deconstructed sandwiches as toast strips with hummus, salmon salad, pesto etc. spread on top. Toasting the bread helps baby feel the food in their mouth and is actually easier to eat than stickier untoasted bread.
  • 10+ months: once a baby has a more sophisticated palmar release/pincer grasp, try toasted sandwich triangles with the fillings inside. Start modeling putting the sandwich down between bites. This will help them slow down and focus on chewing what’s in their mouth.
  • 16-18+ months: as your toddler gets older they may be able to bite and pull to eat a non-toasted sandwich. Start with a shape that has lots of corners - this helps define bites and allows them to sense the food in their mouth as they work with untoasted bread. You can even use a fork to poke a serrated line in the bread where an appropriate bite line would be.
  • ​Remember, model putting the sandwich down between bites - you can make it a game! If you child starts stuffing the sandwich, go back to toasted bread.

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Air Travel with Toddlers and Kids

2/1/2020

 
Feeding Littles | If you're traveling with a baby, toddler or young child, snacks are a must have. Here are our favorite snacks to bring when traveling on an airplane with little kids.

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Flying with kids? We have one word for you: SNACKS.

Here are our minimums in the snack department when we fly as a family - longer trips may require even more snack options
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We always bring reusable water bottles that we can fill once past security. Lately we’ve been digging the Hydroflask kids straw bottles  and we always label them in case they get left behind. Check out our Amazon shop for a complete list of our favorite straw cups! The labels shown are from Mabels Labels.

We also bring one type of fruit or veggie, either fresh or freeze dried. These freeze dried strawberries from Trader Joe's are crunchy and aren’t as concentrated in fruit sugar or as sticky as regular dried fruit (although we dig dried too - just be consistent with teeth brushing!). Freeze dried is great for kids who love a little crunch. They’re also shelf stable so they’re perfect for travel. Babies can have them if they’re soft and easily dissolvable/chewable - the strawberries are probably the safest.

We always bring a beige crunchy “interesting” food that will keep their attention for a bit, like Annie's Homegrown bunnies, veggie straws or crackers. We don’t serve these foods every day - but we do serve them sometimes - and to our kids they’re a little unique!

Lastly, something filling! We actually brought a Larabar on this trip for the kids and I tried these Enjoy Life Protein Bites - we wanted to test them out and show them here for those of you dealing with top 8 allergies! Holy moly, they're delicious! They’re kind of like a chocolate dessert with a nice protein boost, and for families who need a quick, portable option that doesn’t include top allergens they’re awesome!

Other protein/fat combo options good for young eaters on planes include string cheese or Babybel 
cheese, sunflower butter sandwich or homemade energy balls. 

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Allergen-Friendly Breakfast Ideas

1/3/2020

 
Feeding Littles | If you or your child has an allergy to gluten, dairy, peanuts, or one of the other top 8 allergens, here's some easy breakfast ideas for you and your family. All options are dairy free, gluten free, and nut free.

All new breakfast series - Part 1: Allergen-free Breakfast Ideas! These ideas also happen to be all plant-based options. 

We want to take you through many different ways to mix up breakfast, starting with ideas for our friends allergic to any of the top 8 allergens - all ideas shown are free from the common allergens, but of course humans can be allergic to anything. (Judy is allergic to avocado!) Modify if your child can’t tolerate something shown.

We also have plenty of breakfast ideas in our free Breakfast Toolkit as well.

If you have taken our online courses, you know that early and frequent exposure to allergens is important for non-allergic kiddos. But if you have a child with an egg, dairy or wheat allergy, breakfast can be tough. Many typical “breakfast” foods that have some protein in them contain an allergen.

Each idea here contains fat, a little protein, and fiber - this combo of macronutrients is important for blood sugar regulation and keeping kids satisfied so they can play, learn and grow. Many protein options like hemp hearts, sunflower seed butter and chia seeds are also a good source of iron - a critical nutrient in childhood! Protein needs aren’t crazy high for kids - they just need exposure to some protein to help balance their nutrition.

If you’re struggling with picky eating or want to help prevent it in your child, don’t forget to check out our Toddler Course.

Each food served here, except the more crunchy rice cake, is appropriate for 6+ months - hold off on the rice cake until around 14-16 months unless you use a really thin rice cake. Babies under 1 can have sips of smoothies, but we don’t want smoothie intake to displace their breast milk or formula intake.

The smoothie shown is made from 1 cup Ripple Foods milk (put in blender first), 1/2 cup frozen strawberries, 3/4 cup frozen mango, 3 pitted dates and 1 T. coconut oil. We recommend serving smoothies alongside whole foods because many kids (and adults) aren’t satisfied with a meal when they just drink it.

Bread shown: Follow Your Heart brand from Whole Foods.

Don’t forget that breakfast doesn’t have to come from “breakfast” foods!

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Feeding Yourself After a New Baby

1/3/2020

 
Feeding Littles | No matter how a new baby has entered your life, it can be really difficult to find time to feed yourself. Here's some ideas from feeding professional moms to keep yourself fed during this time of transition.

It’s so important for YOU to eat when you have a new baby! Whether you’re breastfeeding, formula feeding, exclusively or partially pumping or using a feeding tube, whether your baby came to you via your own birth, surrogacy, fostering or adoption, YOU NEED TO EAT TOO! Taking care of a baby, no matter your circumstance, is physically grueling, and fuel is required to make it happen. Of course, some days that fuel is coffee and candy.

We wanted to provide you with some ideas to help keep yourself fed:
  • Focus on feeding your baby and accept help to feed yourself. It's OK to ask your partner, family and friends to bring you food. Keep in mind that babies seem to get hungry the second you sit down to eat - be ready to feed them too!
  • Keep portable snacks near your favorite feeding spot. Trail mix, dry cereal, durable fruit, nuts, and other favorite snacks are key when baby is eating and you get hungry, too!
  • If loved ones bring large containers of food, transfer it to smaller single-serving containers or bags and freeze what you can't eat right away.
  • Babywear! It will free up your hands to cook and eat. Just make sure you're not eating anything too hot in temperature! Don't be surprised if some food drops on your baby.
  • Foods that can be eaten with one hand (wraps, salads, burritos, smoothies) may be easier if you get stuck in a long nursing, bottle feeding, or pumping session.
  • Take advantage of grocery or food delivery apps and services. This is the time of your life when you need them the most.
  • Breastfeeding increases your protein and water needs. Hard boiled eggs, nuts, Greek yogurt, beans, fish, peanut butter, and meat are great sources of protein. Stash water bottles or cups of water wherever you feed baby.
  • Your Instant Pot or slow cooker will be your friend - try to prep ingredients when baby sleeps (or ask a loved one to do this) so you can pour and cook!
  • Screen shot menus for your favorite restaurants and keep them in a file on your phone. If someone wants to pick you up food, you'll know just what to order.

We know that feeding a baby is emotional, especially in those early months. Hugs those of you struggling with your feeding experience. We are sending you a big virtual high five for the amazing job you’re doing!

Look below to see photos from some members of our Clients Only Group on Facebook as they feed themselves in various way. Notice food dropped on babywearing babies, dads rocking the bottle (or getting their grub on), combo feeding mamas sneaking in a few bites of food while they feed baby a bottle after a breast feed, new moms finally eating after birth, it’s all wonderful and it all represents our own unique stories as parents.

Thank you to the hundreds of parents who contributed photos - what a fun thread to read! It was such a great reminder that we are all doing our best and are all in it together!!


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Serving PB&J in New Ways

1/3/2020

 
Feeding Littles | Changing up a classic peanut butter and jelly can help provide your child with variety. When you child sees variety in their food options, it can help prevent picky eating in the future. Simple changes to a pb&j are easy to make and can make your kid excited to eat!

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Why is it important to serve variations on the same foods we eat frequently?
  1. It helps prevent picky eating - the more variety our kids see, the more variety they come to expect. Even cutting something a new way helps add variety.
  2. Different foods have different flavors, textures and nutrition - and changing it up helps develop our taste buds and nourish our bodies in different ways.
  3. Most importantly, new toppings can taste good! Mixing up the way in which we make PBJ opens us up to new flavors and eating experiences. 

I have a confession. I love peanut butter, but I do not like jelly. Or jam. No, It’s not a “health” thing. I just don’t dig them. (I don’t like the taste of honey either. Or donuts, but that’s a whole different post.)

Way before I had kids I started using fruit and other toppings on my “PB&Js” because I enjoyed them so much more, and when I shared these ideas with my adult clients they realized how much they enjoyed the satisfying mouth feel and density of whole fruits on their PB&Js. I even tested smashed raspberries and almond butter sandwiches made with whole grain bread on a bunch of kids about 5 years before I had my first baby. Guess what? They LOVED it. Their parents were shocked. Give it a try! You and your kid may be fans, and you might start changing up how you PB&J!

What about jelly? Is it “bad?” Nope. Jelly is easy, convenient, and (to most people) tasty. It’s just nice to change what we eat from day to day - whether it’s the flavor or brand of jelly - so our kids learn to eat all sorts of foods over time.

Put peanut butter (or other nut/seed butter) on both bread pieces to help prevent bleeding of the fruit into the bread.

If your child is allergic to peanuts or tree nuts, sunflower seed butter or another seed-based butter may be a safe alternative. Also consider using granola butter or cream cheese.

Note: Avoid honey in infancy.

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    Authors

    Megan 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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