3 Tips for Better Eating this Month

Happy RD Day! Everybody needs a Hallmark holiday, right?

In celebration of RD day on this National Nutrition Month, I’m offering you all a present: 3 tips for better eating this month and every month.

1. Make vegetables a main dish. Gone are the days of keeping vegetables on the side of a slab of meat. There are so many ways to make vegetables a main dish: veggie stir fry, vegetarian chili, taco salad, hearty vegetable soups, roasted vegetables with rice…etc. Try to start cooking some of your meals by first opening the vegetable drawer. Toss all that’s in there in the oven or the pot for healthier meals.

2. Lighten up on snacks. Snacking is very American. There are whole cultures that pretty much never snack, and their children are doing just fine. That said, we Americans happen to like our snacks, and they’re not going anywhere anytime soon. Try to light them up, though, by serving veggies and fruits. There are all sorts of Pinterest ways to make them healthy snacks for kids, if you’re one of those moms with loads of free time and that’s your sort of thing. Or, you could just slap some nut butter and raisins on celery and kick it old school.

3. Savor the flavor. I’d be remiss if I didn’t mention the Academy of Nutrition and Dietetics theme for this month. Keeping food interesting is key to healthy eating. No one likes bland food, and boredom makes it hard to keep cooking night after night. So many healthy foods are delicious with a bit of spice. Trader Joe’s often has fun mixes for experimenting, or you can make your own. Try them on fish, chicken, rice or even popcorn.

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.

Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.

When to Start Solids

I cannot believe this, but my baby Theodore is 4 months old! It feels like yesterday that I was writing about the benefits of breastfeeding before he was born. Now here I am, over 4 months later, thinking about introducing solids to Theodore. Time really does fly when you’re having fun!

Ever since I found out Theodore was on his way, I have been bombarded with “Mommy” groups, “Breast Feeding” groups and “Sleep Training” groups (among others!). I have posts, articles, blogs, and pictures thrown at me every minute of the day. With a plethora of information available at our fingertips, it is more important than ever to obtain information and recommendations from credible sources. Currently there is much discussion surrounding when and how to introduce solid foods to infants.

The American Academy of Pediatrics (AAP) has long recommended to introduce foods between 4-6 months of age. Recently that recommendation was modified, stating “The AAP recommends breastfeeding as the sole source of nutrition for your baby for about 6 months. When you add solid foods to your baby’s diet, continue breastfeeding until at least 12 months.”

The Center for Disease Control and Prevention (CDC) found that infants are being fed solid foods too early on- before 4 months. They found 40 percent of mothers “gave their baby solid foods before they were 4 months with 9 percent starting as early as 4 weeks.” Infant guts are still maturing and have not fully developed yet at this age. This is incredibly dangerous as infants cannot hold their heads up or sit, which makes solid food a choking hazard.

With conflicting advice–not to mention all the unsolicited advice from friends, family and even strangers–what’s a parent of an infant to do? Well, it depends. Generally, our advice at F2S is to start solids according to each baby’s developmental readiness, sometime between 4-8 months. Because readiness varies with each child, the perfect launch date for starting solids will be different with each baby. Look for signs like:

1. Your baby has core strength and can hold their own body up.

2. When you offer a spoon with food, your baby doesn’t push it away with their tongue or gag on it. This may take a few tries, but you’ll get a sense of if your baby is interested or not.

There are some good reasons to offer solids earlier (closer to 4 months) than later, assuming your baby shows signs of developmental readiness. A child with a family history of autoimmune disease or food allergies will benefit from eating solids earlier.

It’s also important not to offer solid foods too late, after 8 months. Chewing and swallowing is a natural instinct, but there is a window for mastering these skills. Waiting too long to try food can mean that a child is forced to learn skills at a time when their body is no longer primed for that.

Once your baby is ready for solids, start with fruits, vegetables or even meat–which has the zinc and iron that breastfeeding babies can sometimes lack. Anything that’s mild and interests your baby is fine. Happy eating!

Roasted Chickpeas to Launch Nutrition Month

The key to eating healthy is eating food that tastes good. From the youngest of babies, we learn that food that Screen Shot 2016-03-01 at 2.07.43 PMdoesn’t taste good isn’t worth swallowing. Whenever we work with clients, regardless of the issue, we focus on eating a diet of food that the child and family can enjoy. That’s why I think this month’s National Nutrition Month theme: Savor the Flavor of Eating Right is spot on.

To start off the party of National Nutrition Month this March, I present an awesome “savor the flavor” recipe that you can flavor yourself! Chickpeas–garbanzo beans–call them what you will, taste lovely in a salad or even on their own. But to roast them with spices is divine. Try this recipe that only takes moments to prepare, and you’ll see what I mean. I suggest sharing them with your family or a friend, otherwise, you’re likely to eat the whole batch.

ROASTED FLAVORED CHICKPEAS
3 cups cooked chickpeas (either canned or soaked and cooked from dry chickpeas)
3 tsp. olive oil
1 tsp. salt
1 Tbsp mixed spices of your choice (paprika, garlic, onion, zahatar, barbecue mix or some combination)

Heat oven to 350 degrees. Mix spices in a bowl with olive oil. Add drained chickpeas and stir until thoroughly combined. Spread out on a baking sheet and bake for 30 minutes. Enjoy warm. You can also add them to a salad.

Ready to put in the oven...and then gone in 5 minutes

Ready to put in the oven…and then gone in 5 minutes

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.

Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.