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Nutrition

Does this story sound familiar? Your child just ate lunch and is going about their day when symptoms suddenly hit. They feel bloated and gassy, their stomach starts to cramp, and they may even experience diarrhea or constipation. You see how these symptoms disrupt their day, but nothing you’ve tried seems to help. For many children and teens with irritable bowel syndrome (IBS) or other dietary sensitivities, certain carbohydrates can cause more trouble than they’re worth. The low FODMAP diet for beginners can help calm this digestive discomfort by identifying which foods may trigger symptoms. Learn how to help your child feel more comfortable and confident around food. What are FODMAPs? In 2005, researchers in the Department of Gastroenterology at Monash University in Melbourne, Australia identified a group of short-chain carbohydrates found in food that are either poorly absorbed in the small intestine or impossible to digest. The team named […]

We know eating fruits and veggies can provide tons of health benefits and are an important part of a balanced diet. But why is it so important to “eat the rainbow?” Fruits and veggies are dense in phytochemicals and micronutrients — vitamins and minerals — that our bodies need to function properly and grow, but not all fruits and vegetables are equal. Depending on the color, different nutrients may be more abundant in some fruits and veggies than in others. Let’s explore how eating the rainbow can provide our bodies with different nutrients and what they can do for us! What is a fruit – and what is a vegetable? Fruits are the parts of plants that contain seeds, such as apples, berries, oranges, and melons. Surprisingly, tomatoes, peppers, cucumbers, and avocados are also fruits. They all have seeds and develop from flowers. Healthy fruits are naturally rich in vitamins, […]

If you’ve been following the conversation around plant-based diets for children, you may have noticed something significant happened in 2025. The Academy of Nutrition and Dietetics — one of the world’s largest and most respected organizations of nutrition professionals — updated their position on vegetarian and vegan diets, and the change has sparked considerable discussion in the plant-based community. What does this change actually mean for families raising plant-based kids? Has the science changed, or just the messaging? And most importantly, what should parents take away from this shift? Let’s break down what happened and explore what this means for your family’s plant-based journey. Why do people choose to follow plant-based diets? There are several reasons why someone may choose to follow a vegetarian or vegan diet, including religious reasons, health reasons, preferences or tolerances, environmental reasons and sustainability, and animal rights. There are also health benefits associated with plant-based […]

You might think cholesterol and heart disease are only adult concerns, but research shows cardiovascular disease begins in childhood. Many teens have unhealthy cholesterol levels, meaning their good cholesterol is too low or their bad cholesterol is too high. And the risk increases dramatically with weight — with obese teens being affected at a rate of 43%. Since childhood obesity rates are significantly higher than in previous generations, more kids are developing abnormal cholesterol levels early. And obesity doesn’t just affect cholesterol — it increases the risk of heart disease, diabetes, high blood pressure, and stroke. Ready to make a real difference in your child’s heart health? Here are four simple habits you can start today. 1. Get Moving Every Day Being active at a young age can help lay the groundwork for being physically active as an adult. But how much exercise is recommended for children? Healthy kids should get […]

The American Academy of Pediatrics recommends kids ages 2–18 consume about six teaspoons of sugar per day. According to most sources, kids in America are consuming at least three times that amount. Added sugar — the kind that’s put in sweetened drinks, flavored yogurts, and even healthy low-fat packaged foods to make them taste better — is also upping kids’ consumption, and there are more than 60 terms for added sugar approved for use by the Food and Drug Administration (FDA). One way many consumers try to lower their use of sugar, both regular and added, is to use artificial sweeteners (also called sugar substitutes). Regardless of intent, most Americans consume some form of an artificial sweeter daily. That’s because sugar substitutes are used in a variety of packaged products from pudding and candy to desserts and syrups. Reducing added sugar is a benefit of artificial sweeteners, but parents need […]

Supporting a growing athlete starts with understanding one key principle: performance nutrition isn’t about exotic supplements or complicated meal plans. The good news for parents of young athletes is that fueling your competitor is simply about eating the right balance of quality foods for the right activity — from training to post workout recovery to the big game. While athletes do need strategic nutrition to support their performance, the foundation is the same balanced, wholesome eating that benefits everyone in your family. Sports nutrition is really just smart, consistent healthy eating — with a few key timing adjustments. Building Blocks of Sports Nutrition Carbohydrates: The Primary Energy Source for Young Athletes Carbohydrates are found in foods like pasta, rice, bread, cereal, fruits, vegetables, and dairy. They are the body’s preferred source of energy during a workout. During digestion, carbohydrates are broken down into sugar and used immediately for energy, while […]