Transcript Weelicious_ - Motherhood Support

Weelicious!
Fun ways to feed even the
pickiest toddler!
What's This Workshop All About?!
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Resources
Child Nutrition
Helpful Equipment
Ideas for breakfast, lunch and dinner
Choosing healthy foods for your toddler
o Sneaking vegetables and other healthy extras
o Pack a snack
o Healthy drink choices for toddlers
• Preparation and Storage
o Methods of freezing and thawing
Resources
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Super Baby Food, by Ruth Yaron
Deceptively Delicious, by Jessica Seinfeld
Jamie Oliver, www.jamieoliver.com
Annabel Karmel, www.annabelkarmel.com
Websites:
• www.wholesomebabyfood.com/
• www.motherhoodsupport.com/
Creating a Foundation for Your Toddler
• Second year of life creates an important food foundation for
your toddler
• They learn how to establish food preferences
o Keep in mind that many kids won't try a new food until it
has been offered to them an average of 10 times or more
• After 2nd birthday, children are no longer as willing to try
new foods as during their first and second years
• Get your toddler involved! They will be more likely to try new
foods if they are involved in the food preparation!
• Know the appropriate serving size for your toddler.
o 1-2 tablespoons/each year of age
• Focus on what your toddler is eating in a week, rather than
per day
Whole Grains
Oatmeal/Whole grain cereals
Whole grain flour
Whole grain bread
Whole grain pasta
Wheat germ
Cheerios
Whole grain muffins, crackers, bread
sticks
Super Green Veggies
Kale
Broccoli
Greens (beet, turnip)
Brussels Sprouts
Asparagus
Swiss Chard
Okra
Peas
Spinach
Other Fruits/Veggies
Avocado, bananas
Apples, pears, plums
pineapple, berries, honeydew,
watermelon, green beans
cabbage, cauliflower, beets
turnips, potatoes, tomatoes/sauce
Legumes
Tofu
Soybeans
Other beans
Lentils
Split peas
Soybean milk
Peanuts
Nuts & Seeds
Ground flax seeds
Ground seeds
Ground nuts
Tahini
Other seed butters
Peanut butter, other nut butters
Nut/seed milks
Sunflower seed sprouts/other sprouts
Vitamin C Veg/Fruits
Oranges, other citrus fruit
Kiwi Fruit
Papaya
Tomatoes
Cantaloupe
Strawberries
Brussels Sprouts
Broccoli
Sweet green peppers
Vitamin A Veg/Fruits
Sweet potatoes
Carrots
Pumpkin
Kale
Cantaloupe
Peaches, nectarines
Apricots
Winter squash
Mango
Spinach
Dairy
Cow's milk, whole or 2%
Yogurt, whole milk
Soy milk, fortified
Cottage Cheese
Natural Cheese
Healthy Extras
Brewer's yeast
Flaxseed oil
Wheat germ
Ground nuts/seeds
Powdered Kelp
Blackstrap molasses
Helpful Equipment
• Steamer, microwave, oven
or a boiling pot of water
depending on the food
• Ice cube trays (you can
save on foil if you buy the
trays with lids)
• Food containers
• Blender/ food processor/
magic bullet
• Ziploc bags
• Silicone muffin cups
Ideas for Breakfast, Lunch & Dinner
Breakfast
• soft fruit wedges
• toast spread with nut butters, jam, veggie puree
• eggs mixed with veggies and cheese
• waffles, pancakes with fruit puree
Lunch
• yogurt mixed with veggie/fruit puree, healthy extras,
hummus, jam
• soft veggie pieces
• tofu, chicken, fish nuggets
Dinner
• healthy mac n cheese
• spaghetti squash
• mini chicken pot pie
• chicken salad/tuna salad
Healthy Foods for Your Toddler
Sneaking veggies and other healthy extras
• Using Purees
o freeze in ice cube trays and use as spreads in yogurts
or on toast
o use your purees in your everyday meals (check out
Deceptively Delicious by Jessica Seinfeld)
• Dip veggies in a healthy hummus, toss with a lite dressing
or olive oil
• Mix healthy extras into yogurt, foods & soups
o nutritional yeast, wheat germ, tofu, ground seeds,
tahini, nut butters, ground nuts etc.
Pack a Snacks
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Trail Mix (DIY with cheerios, dried fruit, crackers, goldfish, pretzels etc.)
Veggie Straws (we have found them at Costco, Sams, and Krogers)
Brothers-All-Natural Fruit Crisps (we found them at Costco)
Crackers or Soy Crisps (these are like crackers but with protein!) with cheese
spread (we like laughing cow wedges and mini babybell’s), or nut butters
Fresh fruit & Veggies. (you can pre-wash and slice ahead of time to make it
easier on yourself when you are out)
Mozarella Cheese Whips (we like Arthur Bay Brand)
String Cheese
Fruit Leather (see our recipe to DIY)
PB with sliced apples, bananas, celery etc.
Low fat graham crackers
Hard boiled eggs
Granola Bars (we like Earth’s Best and Cliff Kids Z Bars or see our see
our recipe to DIY)
Dried Fruit
Cottage Cheese
Yogurt (mix with fresh fruit, tofu, & flaxseed for a super healthy meal!)
Small tofu chunks
Hummus
Healthy Drink Choices for your Toddler
• As long as your child is getting enough fruit, there is really
no reason for them to drink juice
• Make a big pitcher of water with ice cubes and add any of
the following to spice up plain water for a treat instead of
juice!
o A few slices of lemon or lime.
o Cut an orange into quarters, squeeze in all of the juice,
then toss in the squeezed quarters for color and extra
flavor.
o Mash up a handful of raspberries or strawberries with a
fork, add to water and stir.
o Use a handful of fresh mint, along with a little lemon or
lime juice.
Prep and Storage
Batch and Freeze!!
• Make double or triple of you fav. healthy recipe and freeze
your leftovers (check out Super Baby Food for recipes)
• You can use muffin tins for casseroles and then freeze in
individual portions
• Use the silicone muffin cups for portions, freeze overnight,
peel away the muffin cup and put all servings in a ziploc and
keep frozen until ready to use
Thawing
• Take out your frozen portion the night before and let thaw
overnight so it will be ready for the next day
• You can thaw in the microwave, but you can lose some of
the nutritional value
Preparing for Flu Season
• Vitamin A contained in liver, oily fish, milk, cheese, butter and egg yolks can
help prevent infection of the nose, throat and lungs. (Kale chips)
• Beta-carotene boosts the immune system against colds and flu. Orange and
yellow fruits and vegetables contain high levels. These include carrots,
butternut squash, sweet potatoes, cantaloupe melons and apricots.
• Salmon and other oily fish provide essential fatty acids that support brain
function and the immune system. An oily fish like salmon should be included
in our diets at least once a week.
• Iron found in red meats, liver, dried fruits and iron enriched cereals is needed
to prevent iron deficiency anemia. This, sadly is a common condition that is
usually preventable. Amongst other things it makes children more susceptible
to frequent infections.
• Broccoli is a true Superfood. It is a good source of vitamin C and also
contains beta-carotene, iron, potassium, folic acid and anti-cancer
phytonutrients.
• Peas are also a SuperVeggie. They are a fantastic source of vitamins A and
C, folic acid and B vitamins. Better still- most babies and children love them!
**Taken from Annabel Karmel
Fighting Off Colds, Coughs and Flu
• Offer a good variety of foods you know they enjoy (not just
their two favorites)
• Have healthy soups in the freezer!
• Offer a good selection of carbohydrates (e.g. bread, rice,
pasta, cereals), fruit and vegetables (root vegetables are
also high in carbohydrates which are good energy
providers), dairy products (e.g. milk, yogurt, cheese, well
cooked eggs), protein- needed for the repair of damaged
body tissues (dairy products, meat, fish) and fats (choose
full fat yogurt, milk and cheese up to the age of 2 years)
• Use frozen or fresh veggies - steam rather than boil to get
the most nutrients and vitamins.
In Conclusion
We are just two moms, trying to feed our kids a well balanced,
nutritional diet. We don't have all the answers, but hope that the
things we have learned so far will help you! Questions?
Check out our website www.motherhoodsupport.com for more
info.
Don't hesitate to email us with any questions or comments:
[email protected]