POSTED BY:
Marlene Rafferty, RD, LDN

Who recalls the joy and excitement of their baby gobbling up all sorts of messy foods? One of my favorite photos of my son is him at 7 months old with a yogurt beard. As parents and caregivers we often work so diligently in those early introductions of solids — whether it’s spoon fed purees or baby led weaning. But something tends to shift in those toddler years. Our little ones have more awareness of hunger and satisfaction cues and their preferences for flavors emerge. We often see children start refusing those previously accepted foods and showing a liking for specific foods. It can be daunting not to comment on our child’s negative responses to food or trying to persuade them to “just take a bite.” Listed below are some tips to help you navigate these picky eating behaviors. Understand Hierarchy of Feeding Ellyn Satter, a dietitian who is recognized […]

Typically the idea of eating fresh fruits and vegetables seems easiest in the spring and summer when farm stands and markets are more accessible. Thankfully the fall and winter months provide a bountiful amount of fresh fruits and vegetables with many nutritional benefits. Examples of fall and winter produce: Fruit apples cranberries grapes pears pumpkin clementines grapefruit kiwi pomegranate oranges Vegetables beets broccoli brussel sprouts cabbage carrots cauliflower celery collard greens kale mushrooms onions parsnips potatoes radishes sweet potatoes and yams winter squash Benefits Fruits and vegetables provide ample amounts of dietary fiber along with specific vitamins and minerals our bodies need. Notably Vitamin A rich fruits and vegetables really shine in the cooler months. Pumpkin, butternut squash, sweet potatoes, and carrots all contain this essential vitamin. Vitamin A plays a critical role for our eye health & immune system. When choosing seasonal produce, you are making not only a […]

Most Americans consume some form of an artificial sweeter daily. This type of sugar substitute can used in a variety of packaged products from low-calorie flavored drinks to light flavored yogurts. The benefit of using artificial sweeteners is to help reduce the amount of added sugar in a product, which will also lower the total calories. A concern for parents and caregivers tends to be:  are they safe for children? Let’s breakdown some facts. What are artificial sweeteners and how are they regulated? Artificial sweeteners are known to give a more concentrated sweet taste to food and beverages. If using sugar substitutes at home it’s best to use less than you would of regular sugar.  Artificial Sweeteners are made by some means of chemical processing. They are high intensity sweeteners and tend to be hundreds of times sweeter than regular table sugar. The Food and Drug Administration (FDA) establishes an […]

Sugar tends to be a hot topic in the world of nutrition. It’s important to realize sugar can be a natural part of the food we eat. For example, lactose in milk and fructose in fruit are considered natural sugars. But sugar also implies added sources that tend to be in most of our packaged foods and beverages, with the key word here being “added.” One challenge with our current food label is there is no way to distinguish natural sugar from added sugar unless you review the ingredient list. It’s hard to believe, but there are over 60 terms for added sugar that are approved for use by the FDA. Some common labels for added sugars (besides sugar) include honey, sucrose, high fructose corn syrup, cane juice, and glucose. Other labels for sugar you might see and not recognize include barley malt, maltose, and buttered syrup. Where do most sources […]

The holiday season is ready to kick in to high gear. For many families this can mean family functions and friendly get-togethers. And that, of course, will include lots of amazing food and beverages. The abundance of treats and savory dishes can feel overwhelming and portion control can be difficult. In fact, the Academy of Nutrition and Dietetics (AND) reports that Americans gain about one to two pounds during the holidays. Don’t Deprive Yourself: Enjoy in Moderation As a registered dietitian, I often hear parents’ concerns about trying to control food intake during social events. Eating in moderation is something we should practice and teach our kids every day, including the holidays! Portion control and moderation is critical to weight management. It allows you to enjoy all food without the guilt or weight gain, unlike dieting which can leave you feeling deprived. Below are 10 tips to help you and […]