How to Meal Plan for Picky Eaters

How to Meal Plan for Picky Eaters

I have a few “mommy friends” who swear by meal planning, but I didn’t get what all the hype was about.  Nor did I want to add another “to do” to my ever-growing list. But there was no escaping it.  Meal planning was popping up on Pinterest, Facebook, mommy blogs, etc.  Everyone was meal planning and I was…struggling. The FOMO (fear of missing out) kicked in.   I wanted in on whatever miracles “meal planning” was bringing other moms. I am (or was) that mom who planned meals on the fly.  Frantically trying to decide what to make for Wednesday dinner on Wednesday morning.  My challenge wasn’t necessary making the meal.  It was the lack of a plan for those meals. So I jumped on the Meal Planning bandwagon for a taste of what everyone else was raving about. Meal Planning = Sanity Saving Having a plan has been liberating.   Especially when you have a little one who is a selective or picky eater. It’s easy to fall into the trap of making the SAME few recipes over and over and over.   That’s when the “short-term phase” of picky eating can evolve into a “long-term problem”.  Variety is crucial to their willingness to explore and try new foods.  And so is our approach at mealtimes - which doesn’t include bribing, saying one more bite, or throwing on the iPad.  All of the things I was guilty of doing in attempt to get Sienna to eat. I wish I knew then, what I know now My struggles with making meals were exacerbated because I was trying to get something…ANYTHING into my picky eater.  I was doing it all wrong, and that’s why I...
4 lunch box must-haves…make sure your child isn’t missing out

4 lunch box must-haves…make sure your child isn’t missing out

Packing a lunch box for our kids is a feat in itself.  Then there’s attempting to pack a balanced & healthy lunch box for kids.  An even bigger  challenge for busy parents.  Heck, I’m a Nutritionist and sometimes I even get stumped trying to avoid duplication. If you find yourself resorting to sandwiches and the same ol’ lunches, this post is for you. If you wonder whether your little one is getting a balanced meal, this is definitely for you! I know mornings are hectic.  I might even go so far to say they are “hellish” some days.   So let’s take some of the pain out of packing lunches for your little one right now.  What I’m about to share can actually be used for planning ALL meals.  Not just lunch! Why a balanced lunch box for kids? It fuels children with sustained energy.  No blood sugar high and lows (and fewer tantrums). It feeds their brain so they can focus, learn, and communicate much better. It reduces their chances of common childhood nutrient deficiencies (omega-3 fatty acids, iron, zinc, B12, etc). This next section provides a high-level overview of the 4 things I include in every one of my meal plans for kids (my own or others).  I break this down further in this complimentary download.  It includes an awesome (parent-approved) Mix & Match Lunch Box cheatsheet with over 60 lunch ideas across the 4 categories I’m about to reveal. As a mom who can’t seem to make it through a “to do” list, I know I don’t want to dedicate hours to packing lunch boxes.  This is the cheatsheet I use to maintain variety while still maintaining my sanity! 4...
5 veggies kids want to eat!

5 veggies kids want to eat!

Veggies get a bad wrap.  Most of our kids (especially our picky eaters) will eww and ick at the sight of green stuff.   We can change that by changing the types of veggies we offer. While our kids may not get giddy over brussel sprouts today, or fight for the last fiddlehead tomorrow, there are veggies you can offer with some success.  In other words, there are some fabulous vegetables most kids will want to eat! These are five of the first veggies my daughter Sienna (and my formerly extremely picky eater) added to her list of favourites pretty quickly. Frozen peas In the eyes of a child, frozen peas are a heck of a lot more fun than their cooked counterpart.  Frozen peas offer a crunchy texture making it easier to eat.  However the skin on a cooked pea requires a little more work from an oral motor perspective.   Plus, frozen foods of any kind often work quite well with children who have sensory challenges.  So I often recommend giving these little ones some ice cubes or a popsicle to nosh on before a meal (to “wake up” their mouth). So…ask your little guy if they want their peas cooked or frozen tonight.  And if they don’t want to try them, no problem!   Use them for play and practice their counting skills instead (i.e. what happens when there are 5 peas and mommy eats 2 of them?). Snap peas I’m cheating a little by including peas twice on this list, but I’d be remiss not to mention this gem of a veggie.  When we add a bit of entertainment to eating, kids...