Why Are Kids Picky Eaters? While training to become a Registered Dietitian, I learned all the “tricks” to deal with a picky eater.
OR SO I THOUGHT!
I was basically under the impression that picky eating was the result of poor parenting. HAAA! This is so much more of a complicated subject than I was led to believe.
Well, I'm here to tell you that reality finally set in the day my son was born.
That's right!
I couldn't breastfeed like I planned to because all of the book knowledge (AND WIC experience) didn't help me with my own unique problem. My son had a small mouth, a high palate, and it just wasn't going to work!
So, I dealt with it in the only way I knew. I pumped with a hospital-grade pump for 8 months (because the regular $200 pump wasn't effective, and I started to lose my supply). Breastmilk is so incredibly superior to formula (not to mention that Nathan projectile vomited the formula up the first and only time we tried to give it to him right after he was born), that I was determined he was going to get it one way or another.
WHY ARE KIDS PICKY EATERS?
The good news is that I learned things along the way that are helping me to encourage my son to eat a more healthy and varied diet.
It started with pumping for breastmilk for eight months to what I am continuing to do today. And I'm still learning.
My son, Nathan, is now 20 years old, and was diagnosed with autism at 12, after years of symptoms pointing to it. One of the symptoms being Sensory Processing Disorder.
Sensory Processing Disorder affects many areas. However, one area in particular is sensitivity to food textures. It took me a long time to realize how much of my son's pickiness was related to food texture, because prior to having my son, I had never even heard of Sensory Processing Disorder.
So, one of the most effective ways I have learned to help my son with his food-related sensory processing deficits is to:
Keep Foods Separate
Serving foods separately (as opposed to multi-texture casseroles, for example) encourages my son to try new foods. Foods, that when served as part of a mix, he wouldn't be willing to try.
A little more history…
When Nathan started eating solid foods, I did all of the “correct” things I was taught to do in school. I made everything from scratch, gave him whole grains, hid vegetables (at least tried to), made cute faces on bagels. You name it, I tried it.
Why are kids picky eaters?
My first clue that Nathan had texture issues with food was when I fed him pureed brown rice when he was six months old.
When Nathan was 6 months old, I gave him pureed brown rice and he gagged/spit it out. I thought it was simply because he didn't like it. In fact, it was one of my favorite stories for years. Because let's face it, pureed brown rice doesn't sound very tasty!
Obviously, he was too young to tell me any different. So, I left it as just “he doesn't like brown rice.” However, I'm convinced it was actually a texture issue that caused the gagging/spitting up. He actually likes rice now. Even though he complains when I give him brown rice, he will eat it as long as it has cheese on it.
And then there was the “trying to hide the vegetables trick.”
That was a good one! He could see the vegetables and he could feel them in his mouth. No way was that going to work. I have found one solution to this problem, though: Homemade pureed broccoli, potato or mushroom soups. He will eat these.
It's such a cute idea to make faces on your pancakes and bagels. However, my son was not impressed. He wouldn't touch the pancakes or bagels if they were decorated. Why? Because technically that makes them a combination food. So, if he wasn't interested in eating a bagel, putting a face on it only made it worse!
NO COMBO FOODS (or very few anyway)
Nathan is now 20 years old, and there are still many things he will not accept, especially if foods are mixed together. For example, Nathan likes broccoli, he likes pasta with alfredo sauce, and he likes chicken. However, I cannot serve the three as one dish. In fact, I can only serve two of those three things on the same plate (broccoli and chicken), and the pasta in a bowl.
Okay, okay! I COULD put those foods together.
However, he would loudly and vehemently complain, and it would add conflict to our already fragile-at-times relationship. Yes, I try to be happy that he eats those three things, even if it does mean more work for me.
So, I have discovered that separating most foods before serving goes a long way towards appeasing his pickiness. And it definitely increases the variety of foods he will eat.
There are exceptions to this rule, by the way. For example, he will eat the delicious rice casserole I make on Christmas. And he will eat the original Garden Burger, which is a combo of rice, oats, onions, mushrooms.
If it's healthy, stick with what they like.
For example, Nathan wants to eat broccoli every night. He also likes brussels sprouts and carrots, but brussels sprouts are expensive, so we don't have those all of the time. He complains when I give him carrots, though I still give them to him once a week or so. However, since broccoli is so good for him, I don't mind giving him broccoli most days.
And I give him lots of broccoli for the first serving, because I've discovered he'll never ask for more. In contrast, when I give him pasta or meat, I give him less, because I know he'll ask for more if he's still hungry. This is a great way to prevent excess weight gain.
Don't give up on trying new things.
Especially if there is an entire food group missing from their diet. I have been told that you have to try something like 30 times before you know whether you like it. In theory, that sounds great, so you should try it. I'm sure it works.
Because if you have, and you've succeeded, I am SERIOUS when I say I want to hear from you. Because I am not perfect and I definitely don't know everything. And I know that I can learn something from you, the readers.
Make sure your child is taking a good multivitamin with Iron.
Giving my son a multivitamin reassures me that he's getting at least most of the stuff he isn't getting through his diet. I just keep focusing on explaining why he should be eating this and that. And when he asks why he has to take that big old pill, I explain to him it's because he's not eating enough whole fruits and vegetables. I'm hoping eventually the light will come on.
A good multivitamin with Iron (one that is dye free, if possible) will supplement your child's diet and should be safe for most children. Taking individual supplements (for example, iron only or zinc only) can throw other vitamin and mineral levels in the body off balance.
I do not recommend taking a specific nutrient supplement, without talking to your doctor first.
Here is an example of a typical day in Nathan's diet:
Breakfast
Cheese Quesadilla – Cheese melted on flour tortilla in microwave
100% Juice
Lunch
Chicken Leg/Garden Burger/Fish Sticks (Van De Camps are the best/highest quality I have found); taquitos or mini tacos
Fruit or avocado (Nathan likes plain avocado, and avocado is really good for you, including being high in magnesium).
Did I mention that my son doesn't eat the perfect diet?
Well, you have to pick your battles, and even as a dietitian, this can be a struggle. That's why multivitamins are so important.
BALANCE IS KEY
Whole grain (as much as I can get away with) pasta or rice with cheese
I have started using lentil pasta because Nathan likes it better than whole wheat pasta. Adding lentil pasta is an excellent nutritional choice on many levels. Lentils are a type of bean (legume). Thus, they have additional nutrients that grains, even whole grains, do not.
The only problem for us is that we have found only one brand that is acceptable. The other brands we have tried were just way too starchy. The brand we use is Lensi, and they sell it at Walmart. They have it at Amazon as well, though it's a lot more expensive than at Walmart. It is super high in protein, and of course, gluten-free. Plus, there are other bean pastas on the market today. The more variety in your child's diet, the better.
Fruit – white grapes, strawberries, blueberries, or watermelon
100% Juice Box -it's important to make sure you are buying 100% juice
Dinner
Chicken Leg/Garden Burger/Fish Sticks/Cod or Salmon
Pasta or rice with cheese or cheese sauce
Broccoli – Fresh only; Nathan won't eat frozen
Milk – Horizon Organic chocolate, vanilla, or strawberry–no artificial colors, lower in sugar than store brand chocolate milk
Snacks
Nonfat frozen yogurt or no sugar added ice cream for dessert
Plain tortilla or multi-Grain chips or Pretzels with string cheese – 9:00 snack -he's very consistent about this
Unfiltered Apple Juice or 100% orange juice (one 4-6 ounce serving each)
So, there it is. I would love to hear what you think, and would like it even more if you shared some of your ideas and things that have worked for you in dealing with your kid's pickiness!
Based on a quick internet search I did last week, many people ask the question, “Are Passover and Easter Related?” My answer is a resounding, “Yes!” In the sense of referring to Easter as Celebration Sunday or Resurrection Day, Passover and Easter are related.
A quick study of the Old Testament account of the Israelites' first Passover reveals striking similarities between “Easter” and Passover.
Many people picture pretty pink bunnies and eggs, yellow chicks, and chocolate, when they think of Easter. But Christians celebrate the Resurrection of Jesus Christ on Easter Sunday.
Many Christians call it “Resurrection Sunday.”
This is because Christians are celebrating that Jesus rose from the dead on the first day of the week (Sunday).
Some people worry that Easter has Pagan origins, and that we shouldn't celebrate this special day. But what many people don't realize is that the death and resurrection of Jesus and the Passover celebration are related.
How Are Passover and Easter Related?
Amazing fulfilled prophecies by Jesus were foreshadowed by the Passover and fulfilled by his Death and Resurrection.
Passover and Easter Parallels
Passover marked the beginning of months and the beginning of years. It was to be a reminder of how Israel was allowed to start fresh when they left Egypt.
In Exodus 12, The Passover was instituted by God to the Israelites.
The first Passover occurred before they were set free from slavery to Egypt.
Passover was a time to repent and get right with God.
2 Chronicles 30:15, “They slaughtered the Passover lamb on the fourteenth day of the second month. The priests and the Levites were ashamed and consecrated themselves and brought burnt offerings to the temple of God.”
In the same way, when a new believer comes to faith in Jesus Christ, he or she experiences a new beginning. The slate is wiped clean. The person becomes a new creation.
2 Corinthians 5:17, “Therefore if anyone is in Christ, the new creation has come, the old has gone, the new is here.”
Galatians 6:15, “Neither circumcision or uncircumcision means anything; what counts is the new creation.”
At the last supper, Jesus instituted the Communion celebration, another similarity to the Passover celebrated by Israel.
Matthew 26:28, “This is my blood of the covenant, which is poured out for you, for the forgiveness of sins.”
Mark 1:4, “And so John the Baptist appeared in the wilderness, preaching a baptism of repentance for the forgiveness of sins.”
Luke 24:47, “and repentance for the forgiveness of sins will be preached in his name to all nations, beginning at Jerusalem.”
Acts 2:38, “Peter replied, ‘Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.'”
The setting free from slavery of the Israelites is a picture of a new believer in Christ being “set free” from slavery to sin.
When a person believes in Jesus Christ and trusts Him to save them, he or she obtains new freedom.
2 Corinthians 3:17, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”
John 8:36, “So, if the Son sets you free, you will be free indeed.”
Galatians 5:1, “It is for freedom that Christ has set us free. Stand firm then and do not let yourselves be burdened again by a yoke of slavery.”
The Process of Passover
God gave the Israelites specific directions regarding the Sacrifice of the lamb and what they were to do prior to the tenth plague of Egypt. Passover occurred just before they were set free by Egypt. Persons who were in the house where the blood was applied were “passed over” by the angel of death.
Requirements of Lamb
Male unblemished (Exodus 12:5)
One (1) year old (Exodus 12:5)
Could come from sheep or goats (Exodus 12:5).
No broken bones (Exodus 12:46, Numbers 9:12)
Compare to Jesus
Born to a virgin
Conceived by Holy Spirit
Sinless
Crucified on Passover
Just before the Sabbath
No broken bones, John 19:36, “These things happened so that the scripture might be fulfilled, ‘Not one of His bones will be broken.”
Those who put their trust in him are “passed over.”
Our sins are forgiven and they start anew – One of the last things Jesus said before He died was, “Father, forgive them, they know not what they do.” Luke 23:34
Timing of crucifixion
The Old Testament Sabbath was the day of rest given to the Israelites as part of the Ten Commandments. The Sabbath rest was a shadow of our rest in Christ. Thus, it was no accident or coincidence that Jesus died just as the Sabbath began.
The last thing Jesus said before he died was, “it is finished.” The temple veil was torn in two. (Mark 15:51)
Charles Spurgeon
“We commence, first of all, with the victim—the lamb. How fine a picture of Christ. No other creature could so well have typified him who was holy, harmless, undefiled, and separate from sinners. Being also the emblem of sacrifice, it most sweetly portrayed our Lord and Saviour Jesus Christ.”
Jesus the Lamb of God
John 1:29, “The next day, John saw Jesus coming toward him and said, “Look, the Lamb of God, who takes away the sin of the world.”
John 1:36, “When he saw Jesus passing by, he said, “Look the Lamb of God!”
I hope this little teaching encourages you. If you like this article, please share it with your friends.
(Note: this is a post originally written in 2020). Soup is one of the easiest ways to get a lot of nutrition in a very small bowl (or large bowl if you prefer)! 😉 Since I know that many of you are looking for healthy soup recipes, especially in light of the COVID-19 Pandemic, I wanted to find some really good ones for you.
The fun thing about soup is that once you get one delicious, simple, healthy recipe, you can make tons of other similar, but different, and equally as healthy soup recipes!
The following delicious recipes should get your creative (and gastric) juices flowing.
These 10 healthy soups will help you keep within your calorie goals. PLUS they will provide you and your family with much-needed immunity against the illnesses of the season. For example, colds, flu, and the cursed COVID19 virus.
Low Calorie Soups
Healthy Vegetable Soup Recipes – The soups included in my free “kid-friendly vegetable soup recipes” booklet are the perfect way to get started on making soup. These recipes are simple, quick, and easy. The ingredients are similar except for the type of vegetable and seasoning/herb used. Thus, you don't have to have any special ingredients on-hand, which makes them budget-friendly as well.
These healthy recipes are derived from an older Better Homes and Garden Cookbook I own and are complete with appropriate seasoning for each soup. Our favorites are broccoli, potato and mushroom.
I just love cream soups. So, one of the things I do is use 2% or nonfat milk instead of whole milk. For example, 1 cup whole milk contains 150 calories, while 1 cup of nonfat milk contains only 90 calories.
This is an easy, painless way to cut calories. However, if nonfat is too extreme, you can use 2% milk which will still save you 30 calories per cup of milk. And it all adds up over time!
Healthy Chicken Noodle Soup – Everyone loves chicken noodle soup. And there is actual evidence that chicken noodle soup is therapeutic in treating colds and flu. When my husband makes chicken soup, he simply cuts some celery, onions, carrots, and uses leftover rotisserie chicken and chicken base. Sometimes, if he has them on hand, he will use a half package of frozen mixed vegetables as well.
Most basic soup recipes say to use 8-10 cups of water. But this is not set in stone, so you can add water to taste. Also, you can experiment with different types of noodles and pasta. Though I have found that the only type of noodles that don't soak up all of the broth are egg noodles. I prefer to use whole wheat ones if I can find them.
You can also use brown rice for chicken rice soup!
I created this recipe which is technically lentil stew. However, when I created it, I intended it to be soup. Stew, soup, what's the difference?! But seriously, if you want soup, you can add more water! 😉 Lentils are an excellent source of Folate, B vitamins, fiber, magnesium and more good stuff.
Here is another healthy lentil soup recipe for you to try:
Lentil Soup Recipe from Allrecipes.com – The cool thing about Allrecipes.com is that there are usually several variations of the same recipes. So if this one doesn't suit your fancy, you can look for another similar one!
Healthy Crockpot Soup
Most, if not all of these soups can be made in a crockpot. Remember a crockpot is simply a slow-cooker. So, if you choose to make a soup in a crockpot, just make sure you start the recipe early enough in the day. This will make sure it's ready in time for dinner. Usually 4 hours at high or 6 hours at low setting will do just fine!
And that is it for now! Let me know by leaving a comment below regarding what you think of the recipes and what else you would like to hear about from me.
And don't forget to subscribe to my email newsletter so that you can be up-to-date on my latest articles and store sales!
The 3 benefits of the Color of Vegetables discussed here expand to much more. However, to simplify, let's categorize the benefits of the color of vegetables into three broad categories: (post contains affiliate links)
1) Minerals
2) Vitamins
3) Phytonutrients
(This post contains affiliate links).
I. Color Provides Minerals
The four main minerals in vegetables are magnesium, potassium, manganese, and iron.
Magnesium protects against depression and prevents excess blood clots. It also helps the body digest nutrients, and builds strong bones.
Green vegetables include broccoli, spinach, zucchini, asparagus, and cucumber.
Potassium
Potassium and sodium are important for fluid regulation in the cells. When there is enough potassium in the diet, sodium and potassium are in balance. This regulates the amount of fluid your cells hold. However, if not enough potassium is eaten, water retention occurs.
For example, excess water in the cells causes the heart and kidneys to work harder. Sufficient potassium in the diet will fight against high blood pressure and protect the heart and kidneys.
Potassium rich vegetables include potatoes, including sweet potatoes, beet greens, swiss chard, and lima beans.
Manganese
The benefits of manganese include prevention of Epileptic seizures. In addition, manganese helps control blood sugar levels in Diabetics. Manganese is also important for healthy bones and protects against bone fractures.
Vegetables rich in manganese include lima beans, lentils, and green leafy vegetables.
Iron
Iron has been discussed previously. However, it is an important mineral in the formation of healthy red blood cells and for preventing anemia.
Lentils, spinach, chick peas (garbanzo beans), and collard greens are all high in iron. See below for my delicious Lentil Stew recipe.
II. Color Provides Vitamins
Vitamins A, C, B6, and Folate are four vitamins that are abundant in all vegetables, regardless of color.
Vitamin A
Deficiency of vitamin A results in dry skin, eczema, dry eyes, and night blindness. Also, vitamin A deficiency is associated with acne, stunted growth, and infertility.
Vegetables high in vitamin A include kale, pumpkin, carrots, tomatoes, and sweet potatoes.
Vitamin C
As mentioned previously, vitamin C is a powerful antioxidant that fights infection and protects skin cells from sun damage. As a result, deficiency of vitamin C results in scurvy, poor wound healing, reduced immunity.
Vegetables high in vitamin C include broccoli, spinach, tomatoes, and bell pepper
Vitamin B6
Vitamin B6 is essential for protein metabolism and healthy nerve function. Also, vitamin B6 is important in forming red blood cells.
Foods rich in vitamin B6 include carrots and spinach.
Folate
Protects against Birth Defects
III. Color Provides Unique Phytonutrients
I have written previously about phytonutrients. So, I don't want to bore you here. Just a quick summary with a link to the original post will suffice, I hope. 🙂
Lycopene
Lycopenes are found in tomatoes, red bell peppers, beets, and other red vegetables. Click here to read more.
Anthocyanins are found in blue, purple and red vegetables. One interesting tidbit I didn't mention previously is that the anthocyanins change color depending on the pH of the food. For example, science experiments on acid and base result in red cabbage changing color.
Chlorophyll
The fact that chlorophyll is the basis for the green in plants and that it has magnesium at the center of its molecule fascinates me. Read more about chlorophyll here.
Green vegetables include avocado, asparagus, broccoli, spinach, green beans, and green peas.
Anthoxanthins are antioxidants and are found in white/colorless/brown vegetables. So, expect anthoxanthins to be in garlic, onion, mushrooms, parsnips, turnips, radishes, and lentils.
As most of you know, I'm working on education materials. I am designing these materials to help you more easily communicate to your kids the importance of eating fruits and vegetables.
I'm also hoping these materials will help you and your kids meet educational standards requirements. So far, I've produced pre-k to kindergarten fruit color matching and vegetable color matching. When I am finished, there will be something for all ages!
This was a previously published article from 2018 with information on artificial additives that have been shown to have adverse effects on the nervous systems of sensitive individuals.
MSG (Monosodium Glutamate)
is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods, especially Asian cuisine. MSG has been shown to cause neurological symptoms such as nervousness, headaches, depression, and fatigue, in sensitive individuals.
How can I know if there is MSG in my food?
FDA requires that foods containing added MSG list it in the ingredient panel on the packaging as monosodium glutamate. However, MSG occurs naturally in ingredients such as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate, as well as in tomatoes and cheeses. While FDA requires that these products be listed on the ingredient panel, the agency does not require the label to also specify that they naturally contain MSG. However, foods with any ingredient that naturally contains MSG cannot claim “No MSG” or “No added MSG” on their packaging. MSG also cannot be listed as “spices and flavoring.”
Aspartame (Brand Name NutraSweet and Equal)
Can also cause neurological symptoms, including migraines
Click the following link for more specific information on Aspartame:
Common Food Dyes associated with hyperactivity, especially in children with ADHD and Autism, include
Blue No. 2
is also called “indigo blue” or “indigotine,” a synthetic petroleum product, that is made from the natural indigo, a dye that comes from plants. It is used in baked goods, cereals, ice cream, snacks, candies and cherries.
In September 2007, a study reported by D. McCann and colleagues in the journal “The Lancet” linked artificial colorings, including Blue No. 2, to hyperactivity. Nearly 300 children in the study were given a beverage with artificial colors and a preservative. Drinking the beverage resulted in increased hyperactivity in the children, which the researchers attributed to the artificial coloring or the preservative or both. As a result, one candy company, Nestlé-Rowntree, stopped selling one of its candies with a blue shell until it replaced the artificial color with a new blue color made from spirulina, a blue-green algae. https://www.livestrong.com/article/402118-the-health-dangers-of-food-coloring-blue-no-2/
Yellow No. 5
Found in potato chips, jams, candy (think candy corn), and pet food, is associated with allergies, including asthma, cancer, as well as hyperactivity. In 2013, the Code of Federal Regulations began requiring that foods containing yellow No. 5 have a warning label on the package. https://www.livestrong.com/article/370945-health-effects-of-yellow-5-food-coloring/
Red Dye No. 3
Banned in any product that goes on the skin, but is still legal as a food additive. It has been associated with Thyroid cancer, DNA damage to human liver cells in vitro (developing embryo/fetus), in addition to hyperactivity in kids. https://nutritionfacts.org/2015/04/30/coloring-to-dye-for-dangers-of-red-no-3/
Red No. 40
Made from petroleum distillates or coal tars. Red 40 contains p-Cresidine, which the U.S. Department of Health and Human Services says is “reasonably anticipated” to be a human carcinogen. FDA regulations mean that Red 40 must be listed on labels as “FD&C Red No. 40” or “Red 40.” https://www.healthline.com/health/food-nutrition/is-red-dye-40-toxic#hazards
(Butylated hydroxyanisole and butylated hydroxytoluene) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. BHA/BHT are artificial preservatives used to increase the shelf life of foods on grocery shelf.
Sodium Nitrites/Nitrates
Used as a preservative, coloring, and flavoring in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This is what gives ham its reddish color, for example.
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