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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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Elizabeth here.  Anna’s most recent post suggests low pressure ways to introduce children to foods.  One of those is cooking with children.  Our family’s Annual Corn Fest provides just such an opportunity.  It’s another family tradition and an opportunity to gather multiple generations.  And it’s also FUN!  

What a Job!

I won’t forget the time my father-in-law told us about one of his jobs as a child growing up in Eastern North Carolina.   Because he was always so tall, he had a job walking through the rows of corn and opening the pods (anthers is the actual term) on top of the stalks to distribute the pollen they contain. Who knew there was ever such a job?!  And a little plant biology – the pollen fertilizes the silks. There has to be a fertilized corn silk for each kernel of corn to develop on the cob. Fascinating! …

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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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