Learn what to say at mealtime to eliminate the tantrums and help your child eat! Get your Mealtime Script Kit

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Baby & Kids Holistic Nutrition + Picky Eating Coaching

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Picky Eating

Taste or Texture? What is Your Picky Eater Telling You?

Is grazing on food healthy for my child?

Should you trust your chid’s appetite

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Hey! I'm Ana, a holistic nutritionist and picky eating coach. I was a pretty crazy picky eater as a child. Now as a mom of 2 toddler boys, I'm sharing everything I learned to your baby and child eat ... without using icky tactics. Read more about me

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Iron is one of those nutrients that is a big deal

Iron is one of those nutrients that is a big deal for babies! When starting solids, you'll want to keep an eye out of adding iron rich foods to your little one.

So, what's the big deal with iron anyways?

Well, #1 iron is needed for the production of white blood cells --> a very important part of the immune
system
and #2, iron is also needed to the production of red blood cells --> they contribute to oxygenating the body.
This helps with energy production. Iron is best absorption when paired Vitamin C.

Now comes the whole question of what kind of iron is better plant based or iron found in meats.

Iron is obtained from plant sources is called heme-iron and is not as absorbable as heme iron
(iron from meats). For that reason, try your best to pair iron rich foods with Vitamin C rich foods especially when using a plant based iron food.

Recommended amounts need:
12 months - 11mg/day
1 - 3 years old 7 mg/day
4 - 8 years old 10 mg/day

Here are some sources with their iron content:
liver - 2oz 6 mg
Beef, Pork, lamb - 2oz 2 mg
poultry - 2oz 1 mg
egg yolk - 1 egg yolk 0.75 mg
parsley 1/2 cup - 1.9 mg
spinach - 1 cup 6.4 mg
turmeric - 2 tsp 1.8 mg
lentils - 1 cup 6.6 mg
sesame seeds (tahini) - 1/4 cup 5.2 mg
chickpeas, lima beans - 1 cup 4.45 mg
beans - 1 cup 3.6 - 4.3 mg

I wrote a lot about when and how to start babies on solids in this post --> head on over for a read https://www.nourishedlittlemunchkins.com/when-to-start-baby-on-solids/

Link is also in bio .
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#feedingbaby #babynutrition #startingsolids #introducingsolids #babyfoodideas #babyfood #babyfoodprep #babyfoods

If you have a selective child on your hands, very

If you have a selective child on your hands, very little can prepare you for it.

The emotional high when they take a bite and eat well to the lows of despair when they haven't eaten enough over days are certainly an emotional roller coaster ride.

Today I want to remind you that there is a way to help them eat better without yelling or punishing them ... or losing your mind.

Be open to trying something different. Boe open to THINK differently!

Stop parenting at mealtimes!

There I said it. It's the best thing you can do to remove the pressure and let your child sink into eating.

No, I haven't lost my mind 🤯... You're going to replace parenting with TEACHING.

When you are in teaching mode:
💛 you are instantly more empathetic
💛 you are in-tune with the needs of the person absorbing the information
💛 you listen for signs that they need more hand holding or can venture out on their own.

You are their ally!

It's the difference between asking them to take a bite, and them choosing to take a bite.

It's the difference between you being at your wits ends to them exploring foods with curiosity

I wholeheartedly believe that understanding the way our kids think, what they feel and what they are physically able to do at each age, is what will help you make that switch from parenting to teaching your child about food.

Inside the I ❤️Mealtime Club we spend a lot of time uncovering your child's hidden triggers at mealtime.

Check out the I ❤️Mealtime Club for more on how to help your child eat more foods without using icky tactics. --> www.iheartmealtime.club

Will it be easy ... Nope.
Worth it ... Absolutely

Link is in Bio. .
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#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids#mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility#raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters

A couple of weeks ago, I shared a post where I tal

A couple of weeks ago, I shared a post where I talked about veggies high in vitamin C. But I know many kiddos can skew towards eating fruits.

If your little one does not like a lot of veggies that pack some Vitamin C punch, try these fruits instead.

Vitamin C is the gran immune system helper! It's one of the very best nutrients to fight off colds and keep the flow of junk being escorted out of your body.

Here are the recommended amounts to aim for each day:
7 to 12 months: 50 mg
1-3 years - 15 mg
4-8 years - 25 mg

Thankfully, it's a lot easier than you think to get to that amount! Here are the fruits that pack the most Vitamin C 👇

Papaya - 1 fruit - 168 mg
Strawberries- 1 cup 84 mg
Pineapple - 1 cup 78 mg
Orange - 1 medium 69 mg
Kiwi - 1 fruit 64 mg
Cantaloupe - 1 cup 58 mg
Grapefruit - ½ fruit 44 mg
Tomatoes - 1 cup 24
Apple - 1 medium 8 mg
Banana - 1 medium 11 mg
Avocado 1 cup 15 mg

Inside the I ❤️Mealtime Club we focus on how to get your little one to add new foods, but I wanted to leave you with a few tips:

Play games. Squish, built, play hide and go seek with the food. Let your inner kid shine and make a mess with them.

Tell them about the fruit. Is it hot? Is it cold? Is it squishy? Does it release juice everywhere when you bite down on it?

Ask questions. You can't expect them to eat fruit right away. but after telling them about how the fruit feels like, ask them questions about what bothers them about it. Their answer might surprise you.

Check out the I ❤️Mealtime Club for more tips on how to help your child eat more foods without using icky tactics. --> www.iheartmealtime.club

Link is in Bio. .
.
.
.
.
#raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters#mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility#feedingkids #nutritionforkids #mealtime #kidsnutrition #childnutrition #feedinglittles#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids

Did anyone else find it hard to find "seeds" to pl

Did anyone else find it hard to find "seeds" to plant in their garden this year?

I did! Maybe I started too late, but once this quarantine hit, forget it! I gave up on finding strawberry seeds for this year!

Buuuuut ... my grocery store did have "live lettuce" and that made my day. The kiddos and I had fun filling the planter with dirt ... because you know they're boys 😉 I have to admit, I'm not the best gardener ... but this year I'm determined to build something that works for me.
The Gardening and Sustainable Living Bundle has a whole section of resources on container gardening and on how to grow veggies!

I grabbed my copy and I'm digging in!

When it comes to food and your child eating, you'll hear me say this a lot .... expose them to foods and play. teaching them to harvest tomatoes form plants, cut down and smell herbs, or grab a few leaves of lettuce to be washed and cut for a salad are all little way we get them more comfortable around food.

It's a way to get them touching and interacting with food without the ominous pressure to actually eat it. And they need that space to explore ... to intake information about how a food feels, smells, or breaks down.

Grab your copy of the Gardening and Sustainable Living Bundle and add some fun with food with your kiddos this summer -->
https://ultimatebundles.com/sale/gslb2020-main?a_aid=5c6ebf7423d40&a_bid=61eab5de

Link is in Bio
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.
.
.
.
#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids #mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility #raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters #gardening #gardeningwithkids

Join me on Instagram

Iron is one of those nutrients that is a big deal

Iron is one of those nutrients that is a big deal for babies! When starting solids, you'll want to keep an eye out of adding iron rich foods to your little one.

So, what's the big deal with iron anyways?

Well, #1 iron is needed for the production of white blood cells --> a very important part of the immune
system
and #2, iron is also needed to the production of red blood cells --> they contribute to oxygenating the body.
This helps with energy production. Iron is best absorption when paired Vitamin C.

Now comes the whole question of what kind of iron is better plant based or iron found in meats.

Iron is obtained from plant sources is called heme-iron and is not as absorbable as heme iron
(iron from meats). For that reason, try your best to pair iron rich foods with Vitamin C rich foods especially when using a plant based iron food.

Recommended amounts need:
12 months - 11mg/day
1 - 3 years old 7 mg/day
4 - 8 years old 10 mg/day

Here are some sources with their iron content:
liver - 2oz 6 mg
Beef, Pork, lamb - 2oz 2 mg
poultry - 2oz 1 mg
egg yolk - 1 egg yolk 0.75 mg
parsley 1/2 cup - 1.9 mg
spinach - 1 cup 6.4 mg
turmeric - 2 tsp 1.8 mg
lentils - 1 cup 6.6 mg
sesame seeds (tahini) - 1/4 cup 5.2 mg
chickpeas, lima beans - 1 cup 4.45 mg
beans - 1 cup 3.6 - 4.3 mg

I wrote a lot about when and how to start babies on solids in this post --> head on over for a read https://www.nourishedlittlemunchkins.com/when-to-start-baby-on-solids/

Link is also in bio .
.
.
.
#feedingbaby #babynutrition #startingsolids #introducingsolids #babyfoodideas #babyfood #babyfoodprep #babyfoods

If you have a selective child on your hands, very

If you have a selective child on your hands, very little can prepare you for it.

The emotional high when they take a bite and eat well to the lows of despair when they haven't eaten enough over days are certainly an emotional roller coaster ride.

Today I want to remind you that there is a way to help them eat better without yelling or punishing them ... or losing your mind.

Be open to trying something different. Boe open to THINK differently!

Stop parenting at mealtimes!

There I said it. It's the best thing you can do to remove the pressure and let your child sink into eating.

No, I haven't lost my mind 🤯... You're going to replace parenting with TEACHING.

When you are in teaching mode:
💛 you are instantly more empathetic
💛 you are in-tune with the needs of the person absorbing the information
💛 you listen for signs that they need more hand holding or can venture out on their own.

You are their ally!

It's the difference between asking them to take a bite, and them choosing to take a bite.

It's the difference between you being at your wits ends to them exploring foods with curiosity

I wholeheartedly believe that understanding the way our kids think, what they feel and what they are physically able to do at each age, is what will help you make that switch from parenting to teaching your child about food.

Inside the I ❤️Mealtime Club we spend a lot of time uncovering your child's hidden triggers at mealtime.

Check out the I ❤️Mealtime Club for more on how to help your child eat more foods without using icky tactics. --> www.iheartmealtime.club

Will it be easy ... Nope.
Worth it ... Absolutely

Link is in Bio. .
.
.
.
.
#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids#mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility#raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters

A couple of weeks ago, I shared a post where I tal

A couple of weeks ago, I shared a post where I talked about veggies high in vitamin C. But I know many kiddos can skew towards eating fruits.

If your little one does not like a lot of veggies that pack some Vitamin C punch, try these fruits instead.

Vitamin C is the gran immune system helper! It's one of the very best nutrients to fight off colds and keep the flow of junk being escorted out of your body.

Here are the recommended amounts to aim for each day:
7 to 12 months: 50 mg
1-3 years - 15 mg
4-8 years - 25 mg

Thankfully, it's a lot easier than you think to get to that amount! Here are the fruits that pack the most Vitamin C 👇

Papaya - 1 fruit - 168 mg
Strawberries- 1 cup 84 mg
Pineapple - 1 cup 78 mg
Orange - 1 medium 69 mg
Kiwi - 1 fruit 64 mg
Cantaloupe - 1 cup 58 mg
Grapefruit - ½ fruit 44 mg
Tomatoes - 1 cup 24
Apple - 1 medium 8 mg
Banana - 1 medium 11 mg
Avocado 1 cup 15 mg

Inside the I ❤️Mealtime Club we focus on how to get your little one to add new foods, but I wanted to leave you with a few tips:

Play games. Squish, built, play hide and go seek with the food. Let your inner kid shine and make a mess with them.

Tell them about the fruit. Is it hot? Is it cold? Is it squishy? Does it release juice everywhere when you bite down on it?

Ask questions. You can't expect them to eat fruit right away. but after telling them about how the fruit feels like, ask them questions about what bothers them about it. Their answer might surprise you.

Check out the I ❤️Mealtime Club for more tips on how to help your child eat more foods without using icky tactics. --> www.iheartmealtime.club

Link is in Bio. .
.
.
.
.
#raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters#mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility#feedingkids #nutritionforkids #mealtime #kidsnutrition #childnutrition #feedinglittles#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids

Did anyone else find it hard to find "seeds" to pl

Did anyone else find it hard to find "seeds" to plant in their garden this year?

I did! Maybe I started too late, but once this quarantine hit, forget it! I gave up on finding strawberry seeds for this year!

Buuuuut ... my grocery store did have "live lettuce" and that made my day. The kiddos and I had fun filling the planter with dirt ... because you know they're boys ;) I have to admit, I'm not the best gardener ... but this year I'm determined to build something that works for me.
The Gardening and Sustainable Living Bundle has a whole section of resources on container gardening and on how to grow veggies!

I grabbed my copy and I'm digging in!

When it comes to food and your child eating, you'll hear me say this a lot .... expose them to foods and play. teaching them to harvest tomatoes form plants, cut down and smell herbs, or grab a few leaves of lettuce to be washed and cut for a salad are all little way we get them more comfortable around food.

It's a way to get them touching and interacting with food without the ominous pressure to actually eat it. And they need that space to explore ... to intake information about how a food feels, smells, or breaks down.

Grab your copy of the Gardening and Sustainable Living Bundle and add some fun with food with your kiddos this summer -->
https://ultimatebundles.com/sale/gslb2020-main?a_aid=5c6ebf7423d40&a_bid=61eab5de

Link is in Bio
.
.
.
.
.
#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids #mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility #raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters #gardening #gardeningwithkids

Touch. Feel. Expose. Involve. HAVE FUN! Long befo

Touch. Feel. Expose. Involve. HAVE FUN!

Long before we sit at the table and hope our kids will take a bite, the work begins by involving them in the kitchen. It's a low pressure way to get them to touch foods and experience first hand how visually a food changes. It breeds familiarity.

Admittedly, asking for their help with baking is an easier sell than perhaps making a meal.

what have you made with the kiddos lately? What's their favourite dish to make?
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#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids#mealtimestrategies #pickyeater #pickyeaters #pickyeating #pickyeatingtips #fussyeaters #fussyeating #divisionofresponsibility#raisingintuitiveeaters #intuitiveeating #intuitiveeatingforkids #raisingintuitiveeaters #raisinghealthyeaters #kidsinthekitchen #Cookingwithkids

My oldest was sooooo happy to help mew with this p

My oldest was sooooo happy to help mew with this project. Afterall it involved collecting rocks and digging into the dirt 😂

For years I could not have plants in my house without my cat devouring all its leaves! So needless to say I'm taking a big risk with creating my mason jar herb garden ... yet I can't be more hopeful. I do have plan to hang them up high well out of my cat's reach.

Since I don't actually have a green thumb, I wanted to make sure the seeds would actually sprout! One problem at a time, right.

Growing more and more vegetables that we eat has been a goal of mine since moving into our current home 3 years ago. This year we are going to build our garden beds!

I have this image in my mind that I want my kids to have raspberry and strawberries growing around the back year. I want to them to be able to eat them right from the stem as they play outside. That's next year's goal!

To help me with that, I got myself a copy of the Gardening and Sustainable Living Bundle. For only $20 it's loaded with everything imaginable form planning your garden, resources to grow veggies, container gardening, canning, and a boatload more.

And if you've hopped on the sourdough bandwagon, there's a resource for that too.

Have a look at what's inside Gardening and Sustainable Living Bundle -->
https://ultimatebundles.com/sale/gslb2020-main?a_aid=5c6ebf7423d40&a_bid=61eab5de

Link is in Bio
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#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids #gardeningwithkids #kidsgardening #masonjar

When you call your child to the table, does he/she

When you call your child to the table, does he/she
- say "no!"?
- fall to the floor in a tantrum?
- find every possible excuse in the book to not come?

In a previous post we talked about how there are two main scenarios why it's a battle to get your child to agree to come to the table.

Today I want to get inside your child's head and decode the second reason your little one might put up a fight.
Think about this --> Did you ever dread going somewhere so badly that you practically can come up with every excuse on the planet to get out of it. Like the dentist! Or the hospital emergency room!

The same way those feelings of anxiety, dread, and apprehension come up within us, is the same way your child might be feeling about coming to the table for a meal. When mealtime is a place where your child knows they will be forced to something hard, something uncomfortable, or simply argue with everyone ... you can see how regardless if they are hungry, it's enough to put them off eating.

They might not have the words to express ALL-THE-THING to you. Instead, you might hear them crying, yelling, or lying down on the floor.

You'll have your work cut out for you to change the mealtime vibe around, but in the meantime, here are two a few examples of what you can say to your child.

INSTEAD OF THIS:
“It’s dinnertime” OR “Come to the table”

SAY THIS
“Honey, It’s time to go wash your hands”
“Let’s have our dance party then go wash our hands.”
“It’s almost time to wash your hands. Do your one last thing and head on to the washroom to wash them”

If your child is strong-willed and defiant, this goes a long way to eliminating the power struggle. Your goal is to give them as little opportunity to raise an argument as possible.

Once you get them to come to the table, your work is only beginning lol.
Inside the Mealtime Script Kit I added loads of scripts you can use for all sorts of mealtime scenarios, including how to change around that mealtime vibe and remove the pressure form kiddos.

Have a look at what's inside --> nourishedlittlemunchkins.com/script-kit

Link is in Bio!

#parentingtip #mealtimestrategies #pickyeater #pickyeatingtips #fussyeaters

When the quarantine started, I was lucky enough th

When the quarantine started, I was lucky enough that - other than toilet paper and flour - most items we still well-stocked in the grocery store.

The one weird item that took 3 weeks to finally be stocked again were green onions!

I've head before that you can use the scraps, put them in water and grow it back, but never really gave it a fair go.

Funny now that there were none available, I wished I'd done it.

Finally, after a few weeks into the quarantine, they became available at my local grocery store. I grabbed a bunch and added the scraps in water to see what happens. It's crazy that 24 hours later, a good 1/4 inch had already gown. cue the happy dance.

Today I realized that the Gardening and Sustainable Living Bundle is on early bird pricing. With 33 resources (including 21 eBooks, 7 courses and 5 printable planners, I grabbed my copy!

If you want to check out what's inside, the link is in bio.

What does gardening, making sourdough break and dehydrating have to do with getting your kid to eat.

IT'S THE BEGINING OF EVERYTHING!

You see, helping your child eat new foods is the end goal. There's a lot of work that goes upfront in helping them be comfortable with foods to begin with. They need to touch, smell, and feel foods. They need to see how it breaks down. They need to manipulate it with their hands to gain a basic understanding of how it will be when it comes to take a bit.

And what better why to get them familiar with foods than to bring them into the kitchen to make a meal with you.

Taking even a few more steps back ... how about bringing them into the garden! 🍞 Want to make sourdough bread - there's a resource for that
📅 Want a trello board to plan your veggie garden - check
🏡 Need to garden in a small space - there's tons of info on container gardening
👶 Want to make healthy snacks for the kiddos - Make fruit leather with the dehydration course

I wanted to share this resource with you because truthfully, you can't start early enough to get kids interacting with food

Grab your copy of the Gardening and Sustainable Living Bundle --> Link is in Bio .
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#gardening #kidsinthekitchen #gardeningwithkids #sustainableliving #Cookingwithkids

Vitamin C is the gran immune system helper! It's o

Vitamin C is the gran immune system helper! It's one of the very best nutrients to fight off colds and keep the flow of junk being escorted out of your body.

Here are the recommended amounts to aim for each day:
7 to 12 months: 50 mg
1-3 years - 15 mg
4-8 years - 25 mg

Here's a list of veggies high in vitamin C:
👉 Bell peppers 1 cup 117 mg
👉 Broccoli - 1 cup 101 mg
👉 Brussel Sprouts - 1 cup 96 mg
👉 Cauliflower - 1 cup 54 mg
👉 Kale - 1 cup 53 mg
👉 Sweet potatoes - 1 medium 49 mg
👉 Parsley - 1 cup 40 mg
👉 Spinach - 1 cup 17 mg

From an oral motor skills perspective, veggies are some of the hardest foods for kids to chew. It's one reason why kiddos tend to shy away from them.

Inside the I ❤️Mealtime Club we focus deeply on how to get your little one to add new foods, but I wanted to leave you with a few tips:

1. Don't expect your child to eat a veggie the very first time you serve it. If they're not willing to give it a try, focus on helping them explore it with their hands. By touching it with their hands, they get an idea of how it be like when the food reaches their mouths.

2. Play games. Squish, built, play hide and go seek with the food. let your inner kid shine and make a mess.

3. Put the veggies on a toothpick.

Check out the I ❤️Mealtime Club for more tips on how to help your child eat more foods without using icky tactics. --> www.iheartmealtime.club

Link is in Bio. .
.
.
.
#feedingbaby #babynutrition #startingsolids #introducingsolids #feedingkids #nutritionforkids #mealtime #kidsnutrition #childnutrition #feedinglittles#parenting #momsofinstagram #kids #kidslife #kidseathealthy #feedingkids #healthyhappykids #positiveparenting #intentionalparenting #parentingtip #healthykids

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