October 19, 2018

Making Meals Happen by Kristen Yarker

Two Foundational Steps for Making Meals Happen

Do you dream of having the family come together at the table every day? Are you at a loss about how to make it happen? If so, then you’re not alone.

Here are my two foundational steps for making meals happen:

1. Think Beyond Dinner. Don’t get fixated on dinner being the meal that your family eats together. In many families, it’s breakfast where people come together to eat and connect. It’s a fantastic way to start the day. Another great strategy is a bedtime snack/second dinner concept. This works well in families where one parent works later or gets home from their commute too late to eat dinner with (especially younger) kids. In this scenario, the parent who is home earlier makes dinner and eats it with the kids. When the later-arriving parent gets home, the kids join him/her at the table. The later-arriving parent eats warmed-up dinner and the kids eat their bedtime snack. This way everyone is eating together at the table and connecting.

2. Plan Your Schedule with Eating Together in Mind. As the saying goes, “if you fail to plan, you plan to fail”. There’s another saying that’s true too: “you can’t have it all”. This next piece of advice may sound harsh, however I’m sharing it in the attempt to be of service – to give some tough love. Many parents have told me that they can’t eat dinner together because the kids’ activities extend over dinnertime. Having this schedule means that you are choosing ballet and soccer as priorities over eating dinner together. Determining your family’s priorities is your choice. If you choose ballet and soccer that’s OK, own your choices! Determine your values, set priorities and then make your schedule to align with it. The problem comes if your schedule isn’t a match with your priorities. If it’s out of alignment, then make changes. If it is in alignment, then let go of the guilt of not being able to have it all.

Kristen Yarker is known as The Dietitian Who Transforms Picky Eaters into Food Confident Kids. From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com

Kids and Vegetables: A New Strategy by Kristen Yarker

Get Your Kids to Eat More Vegetables: One Simple (and Often Overlooked) Strategy

Do you want to know one simple, effective strategy that many busy parents miss when trying to get their kids to eat more vegetables?

Many kids, especially picky eaters, don’t like to eat vegetables. But we know that kids need the nutrients from vegetables for their healthy growth and development. As a result, parents exhaust themselves negotiating how many bites must be eaten. Or, they stay up late pureeing vegetables to hide in other foods. While these strategies may get a few more bites of vegetables into kids, it turns meals into battles and covert ops. And, it doesn’t teach kids to choose to eat veggies. However, there is a non-sneaky way to get kids to try more and eat more vegetables.

The often-overlooked resource that many parents miss is…snacks.

You’re likely already providing at least two snacks for your child each day. But often, snacks are times when favorite foods (i.e. foods other than vegetables) are provided.

Traditionally, vegetables are served at meals (particularly dinner.) Instead, treat all meals and snacks as equals. Include vegetables at as many snacks as possible. The more times that you present a food, the more likely your child will eat it. Studies show that you need to present a food more than 10 times before a child will eat it, but it varies from food-to-food and child-to-child. By increasing the number of times a day that your child sees vegetables, he/she will become more accustomed to seeing them, and will eat more.

Kristen Yarker is known as The Dietitian Who Transforms Picky Eaters into Food Confident Kids. From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com