by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 13, 2020 | Food Allergies and Special Diets, Holidays and Special Events
6 Tips to Get Picky Kids to Eat Vegetables on Thanksgiving
My son has sensory issues with food and has since birth. As a result, I have discovered that forcing him to eat foods he can’t tolerate OR waiting until he is hungry enough to eat the foods he hates doesn’t work. Instead, I have found ways to encourage him to at least eat more of a variety of foods than he may otherwise eat.
Here are 6 Tips to Get Picky Kids to Eat Vegetables on Thanksgiving. (Post may contain affiliate links).
1. Serve at least one favorite vegetable (or fruit, if she doesn’t like veggies) as part of the meal.
For example, my son likes broccoli the best, but he also likes carrots. Since carrots (and fresh green beans) are part of our traditional Thanksgiving meal, we won’t have to serve anything extra for him.
2. Serve combination foods separately, if you can.
For example, my son is not willing to eat most combination foods. By serving the parts of mixed dishes separately, I can encourage him to eat more variety.
This year for Thanksgiving I discovered a salad that I know everyone except my son will like. The reason I’m going to serve this salad is:
- It’s healthy
- The recipe has several foods he likes–if they are served separately
- It looks delicious!
I’m planning to serve each food ingredient in a separate bowl. I will also offer another salad dressing as an option (one that I know more than one person likes, if possible). This won’t require more work because when preparing a salad, I chop everything up separately. The only extra work will be cleaning the dishes.
If you’re having special company this Thanksgiving, and you decide to serve this salad or something similar, you could put the dressing on the table in a cute salad dressing bottle and place the salad ingredients on fancy dishes. Most young children will eat the lettuce, apples, and cheese. If they don’t have an aversion to nuts, like my son does, the pecans will probably appeal to them as well (especially if you caramelize them*). If all they eat is the lettuce, apples and cheese, you’ve gotten two servings of veggies and fruit into their cute little bodies! The pecans are rich sources of magnesium and essential fats. So, if they eat the pecans, even better.
As a bonus, the little ones can pick up these foods with their hands, which I know toddlers love to do!*
3. Encourage your child try at least one new vegetable, fruit or other food that she didn’t like previously.
One taste is enough.
For example, we have green beans every year. They are southern style and have salt pork and onions in them.
Okay, so problem number one, it’s a combo food.
Problem number two, it’s not a preferred vegetable.
Problem number 3, he doesn’t really care for green beans.
So, this year my challenge is for him to put one green bean on a plate (just the green bean) and take a small taste. Then if he likes it, he can have more. If not, that's okay. Praise him for being willing to put the food on the plates.
4. Make sure your child is hungry by the time you serve the meal.
Snacking all day long will obviously dampen anyone’s appetite, especially someone with a smaller stomach, like kids. Food always tastes better when you’re hungry. So, if possible, no eating/snacking for AT LEAST 2 hours prior to the main meal. This should help in the enthusiasm department.
5. Try not to worry too much if your child doesn’t want to eat much on Thanksgiving.
It’s a special day, and there are probably a lot of other things going on that are much more interesting than eating. Kid’s usually eat less when they’re having fun and are around new or non-routine people.
6. Put small amounts of each food they will be eating on the plate.
Sometimes an overfull plate can overwhelm the child and cause them to lose interest in eating at all. They can always ask for more!
GOING ELSEWHERE?
If possible, talk to the host ahead of time to get an idea of what will be served. That way you can create strategies ahead, especially if your child has sensory issues with or allergies/intolerances to food.
Pick something you know your child will like and serve it along with the other dishes served, so that it doesn’t appear like you are serving something special just for your child. For example, even if it is a peanut butter and jelly sandwich, make enough to share, and put it out there with the other dishes.
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Click here for the article, “Why a Zinc Deficiency may be Contributing to your kid's pickiness.”
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Read about Homeschooling Dietitian Mom here.
*Click here for the salad recipe.
Thanksgiving is the best time of year to think on what we are thankful for.
If you need some inspiration and encouragement, click here for awesome and inspiring Mother (and other) Quotes, complemented by beautiful images.
Other Articles by Homeschooling Dietitian Mom:
What Attracts Kids to Fast Food?
High Protein Meals
3 Superfoods that Are Really Healthy
by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 8, 2020 | Food Allergies and Special Diets
12 Early Signs of Dehydration
How to Tell Whether Your Child or you are Dehydrated
(Post may contain affiliate links).
Dehydration occurs when you use or lose more fluids than you take in. One of the most obvious early signs of dehydration is thirst. However, thirst is not something you can count on to tell you that you are dehydrated. One of the reasons why thirst is not dependable is that certain individuals do not experience thirst until they have already been dehydrated for awhile.
Most people think dehydration is more of a problem during the summer. It's true that summer is a high-risk month for dehydration because of sweating. However, during cooler months of the year, dehydration can be a problem as well. This is because people don't get as thirsty when the weather is cold. Also, during cold weather there is less moisture in the air. Young children and older adults are the most at-risk for dehydration. But anyone can become dehydrated.
And children do not always drink enough liquids. For example, when my son, Nathan, was younger, I tried to follow the typical advice of limiting juice because, “If he gets thirsty enough, he'll drink water.” I was hoping he would start drinking water.
Wrong. IT NEVER HAPPENED.
To this day, I can hardly get him to drink more than one or two swigs of water. So, how do I know when he is dehydrated? Another of the early signs of dehydration is dry, scaly skin. When my son gets dry, scaly skin, I know it's time to make him soup, because this is one of the ways I can be sure he is getting enough fluids.
It's also a great way to increase vegetable intake in his diet.
So, how can you tell if your child or other loved one is dehydrated?
Below are 12 early signs of dehydration.
Infant or young child
Dry mouth and tongue
No tears when crying
No wet diapers for three hours
Sunken eyes, cheeks
Sunken soft spot on top of skull
Listlessness or irritability
Adult
Extreme thirst
Less frequent urination
Dark-colored urine
Fatigue
Dizziness
Confusion
When to see a doctor
Call your family doctor if you or a loved one:
Has had diarrhea for 24 hours or more
Is irritable or disoriented and much sleepier or less active than usual
Can't keep down fluids
Has bloody or black stool
So to help prevent dehydration in the winter, I highly recommend giving your family more soups. Remember, “soup is good food!”
Click Here for delicious, easy, kid-friendly, and healthy vegetable soup recipes.
Other Articles by Homeschooling Dietitian Mom
Why a Zinc Deficiency May be Contributing to Your Child's Pickiness
10 Persons at Risk for Magnesium Deficiency
Source: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 13, 2018 | Food Allergies and Special Diets
This post contains affiliate links.
Foods that contain gluten often cause digestive difficulties in sensitive persons, especially those diagnosed with Autism and ADHD.
But what is gluten anyway? And why do sensitive persons react like they do?
WHAT IS GLUTEN?
Gluten is the main protein in wheat, rye and barley (and to a lesser degree, oats). It is what gives flour strength and elasticity. There are different amounts of gluten in different types of flour. For example, bread flour is higher in gluten than pastry flour.
Just like with milk allergy and lactose intolerance, gluten affects people in different ways. Persons who are truly allergic to gluten are usually diagnosed with Celiac Disease, a serious digestive disorder that affects many systems in the body. People who have an allergic reaction to gluten must avoid ALL foods that contain gluten. In this article, I will focus on gluten intolerance.
When a person has a gluten intolerance, it is not always necessary to completely remove gluten from the diet. However, a large percent of persons, including children with Autism (and ADHD), respond favorably to removing gluten from the diet.
WHY DO SENSITIVE PERSONS REACT THE WAY THEY DO TO GLUTEN?
There are theories explaining why some people react to gluten the way they do. However, recent research has revealed that the main culprit of many negative gluten reactions is lack of the enzyme “DPP4.” The DPP4 enzyme works similarly to the lactase enzyme. Lactase breaks down lactose in milk. When a person has a deficiency in lactase, dairy products cause digestive upsets. DPP4 breaks down gluten in a similar way. (The milk protein casein is affected by DPP4 deficiency as well. But we will discuss casein intolerance in a future article). When a child is deficient in DPP4, their body is not able to completely break down gluten. The result is partially broken down gluten proteins in the gut. These gluten proteins show the same effect as opioids. That is, they have a drugging effect on the child.
Approximately 50% of children placed on a gluten-free diet (most often coupled with casein restriction as well) show significant improvements. For example, improvements in language skills, bowel health, hyperactive behavior, and skin problems (particularly eczema). Sleep is improved and the child has more energy. This is only a partial list of improvements.
Though there is allergy testing available for gluten intolerance, it is not always accurate. Thus, an elimination diet is probably the easiest and most accurate way to tell for sure whether you or your child (or both, gluten intolerance tends to affect more than one person in a family) has a gluten sensitivity.
THINGS TO CONSIDER WITH THE ELIMINATION DIET
If you choose to try the elimination diet, you will need to remove all of the foods that contain gluten, and leave everything else the same. Many people avoid casein during this time as well. However, if it just turns out to be gluten that's causing issues, it means a less restrictive diet in the long run. If you try the gluten elimination diet, you may notice some improvements, but not as much as you were hoping for. In that case, you can then choose to try to eliminate casein as well. (In a future article, I will address casein intolerance in more depth).
The biggest risk with the elimination diet is nutritional deficiency. Finding replacements for the foods you are eliminating is important to maintain nutritional health. The biggest difficulty is that many, if not most kids with autism, eat large amounts of breads and pasta (think macaroni and cheese, goldfish crackers, chicken nuggets, and fish sticks). The good news is that there are lots of choices for gluten free pastas and breads today. And many of them taste quite good. However, if you are concerned about nutritional deficiencies, a good multivitamin with iron would be a good way to help offset the potential nutrient losses (Gummy Vitamins do not have Iron). If you are someone who likes to cook from scratch, a table with conversions will be helpful:
Source: Bing Images
Below is a list of the foods to avoid if you are on a gluten-free diet. Below the list are two books that go much more in-depth on gluten-sensitivity as well as other potential intolerances, toxicities, and nutrition deficiencies seen in kids with Autism and ADHD.
Also, I included a link to a lentil pasta that my son really likes. It can be purchased at local supermarkets (Walmart) as well as on Amazon.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 26, 2018 | Holidays and Special Events
Autumn Bookmarks and more. Hopefully everyone had a good week. The leaves are yellow and all over the ground in my neck of the woods. I'm always reminded every year why this season is nicknamed, “Fall.” (Post may contain affiliate links).
I've been plugging away at this fledgling blog all week, creating content that I hope will benefit my readers. Content on healing nutrition and exercise is what I am focusing on, because I know that it is so important.
I recently finished an article on the importance of getting adequate amounts of magnesium in your diet. Magnesium is a mineral that is extremely important for our nervous systems to function as they should. Not only is magnesium important for healthy bodies, but most people's magnesium intake is low. This is especially a problem for picky eaters as well as children with autism.
Like I mentioned previously, healing includes not just removing the toxic stuff from our diet, but also making sure we are getting all of the good stuff our bodies need to function at their peak.
I recently completed an information booklet, “Allergy or Intolerance, How to Tell the Difference.” If you get confused by the difference, you really should check this free booklet out. Hopefully, this information will prove beneficial to you.
Speaking of allergies, here is some information to help you if you or anyone in your family has a gluten intolerance.
If you do a lot of reading, you probably use a lot of bookmarks. Check out some of my bookmarks here:
Autumn Fall 2018 Bookmarks
Cat Chef Bookmarks
Free Bible Verse Bookmarks
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 23, 2018 | Getting Kids Moving
Exercise can be anywhere…Nathan loves to walk…when he's at church, at the library, park, and especially when he's watching buses or trains. So, we take advantage of that love and give him frequent opportunities to do just that–walk!
Studies show that even light walking has a positive effect on feelings of well-being, and increases feelings of calm. And doing something you love also helps, because you look forward to doing it.
How do you motivate your kiddos to move?
It doesn't have to be fancy or even “organized.” Just getting up and moving will make a difference, especially for a kiddo who is spending a lot of time on the computer or in their bedroom.
