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If you worry that your child isn’t eating their vegetables, don’t. That’s because your role as a parent is to decide what foods to serve your family, and at what time. It’s up to your child to decide how much to eat, and whether to eat. This approach is called the “Division of Responsibility,” which was coined by renowned childhood eating specialist, Ellyn Satter. This is often easier said that done, as our own childhood experience may have included the “clean your plate” mentality. Resist the urge to coax your children to eat more or choose certain foods. Letting your...

Is your child fussy about what they eat? Are they reluctant to try new foods? Take the frustration out of mealtimes by following these tips and tricks. Follow the Division of Responsibility (link to article) approach to feeding kids. This means it’s your job to offer healthy meals and snacks, and it’s your child’s job to decide if and how much to eat. Pressuring a child to eat will backfire. Offer a variety of healthy foods. Your child will likely eat them at some point. Maybe not the first time it’s introduced. Sometimes it takes over 10 exposures to a...

Eating as many family meals together as possible has a lot of benefits. Research shows that there’s a higher chance that kids will eat more vegetables and fruit, get more fibre and do better at school.  When you’re crunched for time, using healthy, convenient foods will cut down your prep time and can help keep weeknight dinners simple yet wholesome. Feel free to swap in your favourite vegetables (for the record, frozen is just as good as fresh.) Cheese tortellini tossed with jarred tomato sauce (choose a brand that is lower in sodium). Add in handfuls of baby spinach. Serve...

Snacking plays a large role in a child’s daily nutrition and good health. The type of snack and timing is important in helping children grow and develop. Nutritious or ‘smart’ snacks can help children think and play. Look for snacks with higher amounts of protein, such as nuts, seeds, eggs and milk. As well, packing snacks with whole grains and fibre can help the body feel full longer and cut down on swings in energy level. Pair these snacks with a fruit or vegetable and you’ve got a smart snack.  Timing of snacks is also key. Enjoying nutrient-packed snacks between...

Fueling your active family means getting the wholesome benefits of whole grains. Just what are whole grains? They are grains in the least processed form that contain all three parts of a grain kernel: Bran (contains antioxidants, B vitamins and fibre) Germ (contains B vitamins, vitamin E, protein, minerals and healthy fats) Endosperm (contains carbohydrates, protein and some vitamins and minerals) Some examples of whole grains: rolled oats, whole grain oat flour, quinoa, quinoa flour, barley, millet, whole grain whole wheat, brown rice, spelt, and bulgur. Benefits of eating whole grains: Slows down the release of sugar into the blood...