Anna Lutz

We know family meals are important. They are a strong predictor of kids’ nutrition, happiness, self esteem, and even success.   Research suggests that the modeling that happens at family meals helps increase kids’ food acceptance.  Family meals do not need to be complicated and it’s okay to rely on convenience foods to get dinner on the table.  The benefits of family meals are not necessarily about what one is eating, they are about the family time together and the communication that happens over food. I believe if we are too black and white about what a family meal is, we can fall into a routine of not eating as a family very often, because the bar is set too high. When working with families, I’ll hear this dichotomous thinking of either cooking with recipes or having take out in front of the TV.  There is a lot of grey area between these two scenarios in which family meals can happen. 

Meal Make Up

Like many of us, I’m often coming in from work or a kid’s activity right before dinnertime and, therefore, I rely on convenience or quick prep foods to get dinner on the table.  I use a basic template for our meals of providing at least a protein, starch and fruit or vegetable.  Providing this structure and offering different foods without pressure helps kids learn to eat different foods overtime.  However, again, it doesn’t need to be complicated or gourmet. Sometimes, I need the fruit or vegetable to be quick and easy. 

Go-To Fruit and Vegetable Sides

Here are 6 of my convenient go-to fruit and vegetable side dishes that I rely on to round out family meals: …

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I am often asked about how to raise children that have positive relationships with food and their bodies. One factor that comes to mind is to consider the messages your children receive about their body from their physician. I recently wrote a post about talking to teachers and coaches about weight-neutral and age appropriate approaches to nutrition and feeding children in school. This post got me thinking about what resources I have collected for pediatricians and that the information I give pediatricians is different than what I give teachers. Pediatric visits may not necessarily be able to be completely weight-neutral, but they can certainly do no harm.

In 2016, the American Academy of Pediatrics published a new statement  stating that providers should not focus on weight when talking with young patients. The statement highlights the potential harm that can be caused when pediatricians focus on weight when talking with children and adolescents. However, it is standard practice for a well child visit at the pediatrician’s office to include a review of growth charts. Childhood is a time of growth and development and because of this a health assessment of a child can’t truly be as weight neutral as it can with an adult. It’s important for children’s weight and height to be monitored so that if something is interfering with growth and development it can be addressed, if needed. As parents, how can we advocate for our children to not be harmed by talk about weight and at the same time have these important vitals monitored as part of the health assessment?

Talk with your pediatrician about how weight is discussed in front of your child. 

As a parent, I think it’s important to support my child in having a positive experience at the pediatrician’s office that does no harm and is free of diet talk. Of course, I’m supportive of each parent handling things how they are most comfortable. Something I have done, when my child reach a certain age, is ask my pediatrician to put a note in their chart to not review growth charts in front of the child.  The first time I asked this of my pediatrician, she said “What’s wrong with your child’s weight?”  I said, “Nothing is, and I don’t want her ever to think there is.” I asked her to give me the print …

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It’s that time of year — back to school! The end of summer brings a lot of excitement and anticipation at my house. The last few weeks have been a juggling act with new schools and new schedules. We’ve told a dear nanny goodbye and we’re getting used to new childcare arrangements. I have a child who has started middle school and a very early morning schedule. We have 3 children in 3 schools and in the process of adjusting. I’m back to planning and packing lunches and have been grateful for Elizabeth’s post on school lunch ideas. I find that during this time of year I get overwhelmed with the adjustment to all of the “newness.” I logically tell myself we will be okay and will settle into the new routine. I know, intellectually, if I forget to send in a signed form or miss an appointment, in the process, it won’t be the end of the world. I also know emotions aren’t logical.  

         

Let’s Support Kids’ Natural Abilities

Part of the beginning of the school year is getting to know new teachers, administrators, and coaches. I am so grateful to teachers. I know I don’t have the skills or patience to be a teacher and I always want to support them in making their very difficult job easier. I also know the way I approach food and nutrition in my home is often different from how others do. So, when there is a new educator or caregiver in my kids’ lives, I wonder what’s the best way to handle this potential difference. Because I am a Registered Dietitian that specializes in eating disorders and have the knowledge I do about nutrition eduction and the effect diet …

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When I was a child, there was one thing we did every July 4th weekend in Raleigh.  We would put on our blue jeans, even though it was over a 100 degrees outside and the air was so humid it felt like a sauna, and we’d go blackberry picking.  My dad was the energy and excitement behind this annual outing.  I think this was something he did with his family, growing up in Western North Carolina. My father, my siblings and I would venture out in our jeans with metal mixing bowls, and look for blackberry bushes in the rural land outside of Raleigh. …

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Dear Camp Counselor,

As you know, I picked up my daughter from overnight camp over the weekend.  When I arrived at camp, I was greeted by a huge smile and long hug. I think she grew an inch while she was away. She looks forward to the 2 weeks she spends at overnight camp more than any other time of the year.  She loves the rock climbing, swimming and kayaking. She loves the camp traditions, friendships and the feeling of freedom she has when she’s at camp.  Most of all, though, she loves the teenage and young adult counselors. She looks up to you and watches your every move. That’s why I’m writing you this letter.  You may be surprised that one of the first things she told me about camp was that you were on a diet. She explained that you were getting ready to “look good in your bathing suit” for an upcoming post-camp tropical trip.  She said you were counting your steps and talking about what you were not eating.  Did you know she was listening?  Did you know she looks up to you and wants more than anything to be a camp counselor one day?  She wants to be just like you.   …

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I love talking with parents about snacks.  We all approach food in different ways, shaped by our own upbringing, relationship with food, and the nutrition information we’ve gathered. Elizabeth’s post last week about on-the-go summer snack ideas got me thinking: What are the most helpful tips to keep in mind when approaching snacks with children? People have certain images that they think of when they hear the word “snack.” I find, many people think of “snacks” as particular foods, such as crackers and chips.  Others, when they hear the word “snack,” they think of “snacking,” a verb that seems to mean mindlessly eating between meals.  We have a fast-paced culture that often doesn’t support the idea of taking the time to stop and re-fuel and, for many, snacks can be an afterthought.

 

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Last week, we celebrated my daughter’s birthday at preschool. She will turn 3 in July.  Her preschool teachers wanted the children that have summer birthdays to have the opportunity to celebrate their birthdays with their school friends before summer break.  I brought in cupcakes, cheese cubes, and blueberries for their morning snack time at school. That evening, there were 4 chocolate mini cupcakes leftover from the celebration.  I had a work dinner and our fabulous babysitter, Kate, was at our house helping us, while my husband and oldest child were at a Durham Bulls baseball game.  While we were getting a quick supper on the table before I left, Isaac, my 8 year old, saw the cupcakes and asked if he could have one.  …

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I remember when my first child was very young, I would often find myself getting frustrated when I was planning dinners or shopping at the grocery store.  I would sometimes freeze up and not know what to plan or buy.  After feeling this frustration time and time again, I realized that I was paralyzed by several food rules – guidelines that were important to me and/or my husband, but I somehow was taking them to an extreme.

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