Recently a parent asked me: What should I do when we go to a party at a friend’s house and there is lots of “junk” food. How do I keep my kiddo from overeating these foods? My first suggestion is to be sure that those (fun) foods are being served regularly at your home, so […]
Pasta is so easy to cook and super versatile. While plain pasta with butter is often pleasing to the younger crowd, older kiddos (and adults) might enjoy pesto sauce. Grab some basil and make your own. Red sauce is traditional, and can be boosted with the addition of roasted veggies, cooked chicken or ground beef. […]
Put your teens/tweens in charge! Assign a day each week that your tween/teen is in charge of planning and executing dinner. This allows you a day off 🙂 AND gives them practice creating a balanced meal. They’ll need guidance at first, but the payoff is huge! Start with a simple meal (you can use MyPlate […]
Introducing a NEW service at Coastal Family Nutrition! I’ve added Parent Coaching/Consult slots to my schedule (check it out here) where you and I can spend a whole hour chatting in person or via Zoom. Guiding parents toward solutions that work for their unique situation is my favorite way to support busy moms and dads. […]
Offer veggies in unusual ways—your kiddo might just like one! Raw vs cooked veggies- kiddo likes the crunch? Offer raw or partially cooked veggies instead of steamed. Serve with a dip or sauce—kids love to dip! Dip options- ketchup, cheese sauce, ranch, hummus, tzatziki, tartar sauce, mustard. Some veggies that we usually cook (ex. […]
Do you have a regularly scheduled bedtime snack? I had a family (of 5 little ones!) who had what they named “Last Call”—love it! The parents would announce Last Call and put out a small, but hearty, snack and a cup of milk. Kiddos got to decide if they wanted it or not. This family […]
Hot days call for extra hydration! Toddlers need about 4 cups of water, school aged kids need about 5-7 cups of water and tweens/teens need about 7-8 cups of water. Of course, it depends on your kiddo, the weather and what else they may have consumed that day. Rule of thumb: be sure your little […]
Here is a perfect way to expose your picky eater to food without the expectation of eating it!! Take a family trip to a local farm and pick blueberries or strawberries. When my kids were little we’d head to Emery Farm in Durham NH. On a perfect blue-sky summer day we’d head out before it […]
If you’ve ever worked with me you KNOW I’m a breakfast nut! I love to eat breakfast (my favorite meal) and I encourage eating something within an hour of getting up in the morning. Eating something after a longer period of time without food (aka- fasting overnight while sleeping) will jump start your metabolism, cognition […]
Recently, at a conference I learned that Iodine is one of the most under consumed nutrients by kids. Iodine is essential for growth and brain development. Why aren’t kids getting enough of this vital nutrient? Kids are consuming less seafood, less cow’s milk, consuming more dairy alternatives (which are not fortified with Iodine) and eating […]