Fortunately, our bodies are amazing creations.  They can adjust to whatever we expose them to.  The trick is to introduce new things to them slowly over time.  It is very unlikely that your child will suddenly like broccoli the first time you put it on their plate.  Don’t be disappointed when you hear, “But I don’t like to eat trees, Mommy.”  It will take the consistent introduction of the taste over time to allow their palate to accept it.  Just give them a small amount every now and then, and tell them that they must try a few bites.  Make sure they also have something on their plate that they like.  We want meals to be enjoyable for them.

This all applies to adults as well.  If you are trying to get yourself to choose healthier foods you also must try them on a regular basis.  Remember, you won’t always like the taste at first but over time you’ll find that you will actually begin to like it.  It really is possible!  And don’t forget that you cannot ask your children to eat their veggies if you aren’t eating them as well.  Be a good role model for your kids.  They will appreciate you for it when they are older.

Find ways to present vegetables and fruits in a way that seems fun.  Try using a crinkle cutter or small cookie cutters on celery, carrots, apples, bananas, or canned pear halves.  Call them different names such as broccoli trees (with a raisin hidden inside—They like surprises!), carrot or celery swords, or ants on a log (cream cheese stuffed celery stalks with raisins).  Add cheese to vegetables.  Talk about the colors and textures of the foods.  Kids identify well with color.  Let them arrange foods into a rainbow.  Get creative, and make it fun!

Pre-packaged, Portable snacks are always easy.  Keep string cheese, GoGurt®, granola bars, cereal bars, and individual fruit cups on hand for quick access.

Cereals that are low in sugar and contain fiber are good choices.  Try Cheerios®, Honey Nut Cheerios®, Kix®, or Life® (original or cinnamon).  I recommend placing it individual containers or small plastic baggies to contain calories.

 Homemade Trail Mix is a quick idea that can include good-for-you foods.  Mix equal amounts of Cheerios®, Life® cereal, peanuts or walnuts, dried fruit pieces (banana chips, raisins, cranberries, etc), and sunflower seeds.  Again, place individual containers.

Frozen fruit is perfect to take along to the pool or the park on hot days.  Freeze berries (Blueberries are a super fruit!), cherries, and grapes, pack in a small cooler, and off you go!

Frozen Bananas and Yogurt – Peel bananas and cut in half (making 2 short bananas).  Insert a wooden spoon at the cut end.  Cover with low-fat, low-sugar yogurt and roll in granola.  Freeze at least 2 hours.

Apple and Peanut Butter – yummy!  Slice and core apples (or use an apple slicer).  Spread peanut butter on one side.  Add raisins, or let the kids decorate with colorful sprinkles.  If your kids get tired of peanut butter, try almond butter or hazelnut butter.

Orange Strawberry Popsicles – Combine 8oz low-fat, low-sugar strawberry yogurt, ¾ c orange juice, and 2 tsp vanilla in a blender until smooth.  Add 2c frozen strawberries and process until smooth.  Pour into six 7oz paper cups.  Freeze for 1 hour.  Insert a wooden stick into each cup.  Freeze completely.  Peel cup off each pop and enjoy.  You may also use popsicle molds if you wish.

Simple Smoothies – Mix 6 oz fat-free vanilla yogurt, 1½ c fat-free milk, 1 cup fresh or frozen raspberries, and medium sliced banana in a blender for about 30 seconds or until smooth.  Add ice before blending if desired for a crunchy mix.  Experiment with different fruits and flavors.  Many combinations will work.

Keep in mind that with all snacks, even the healthy ones, portion control is very important.  Also, remember from my previous post, Feeding your Family in a Healthy Way:  The First Step, that adhering to an eating schedule is necessary to maintain a healthy weight and to make you feel good throughout the day.  Only allow your children and yourself snacks at appropriate times.  Let them help make them, and tell them in advance what you’re going to do.  The suspense leading up to it will give them something to look forward to and enjoy.  It’ll also create memorable moments with your children that they will remember for years to come.

If you have other fun snack recipes that you’d like to share I’d love to see them.  Click on comments below and share.  I’ll review them and post a healthy version if needed.

You should know that our bodies have adjusted over time to the way we have chosen to eat.  If your body is used to eating a large amount, then that is what it wants.  If your body is used to eating late at night, then that is what it wants.  If your body is used to eating junk food, then that is what it wants.  We have grown accustomed to habits we have formed over a period of time, and our body likes it and doesn’t really want to change.  The good news is our bodies are amazing creations and can readjust to other things and then become accustomed to that.  Initial changes are not always comfortable to us but over time the changes will become your new normal.  I do not suggest that you employ drastic changes all at once.  Small changes over time will ease you into the new routine much more comfortably.

The first step I suggest you take is to eat on regular schedule.  For most people, I recommend 3 meaIs along with a morning snack and afternoon snack each day.  Bedtime snacks are not typically suggested unless there is a medical reason for it.  The timing of meals and snacks is critical to maintaining or achieving a healthy weight.  Eating helps to increase the body’s metabolic rate, making it able to burn calories much more efficiently.  I’m not saying that you have to set an alarm and eat at the exact same minute each day, but you do need a general time for each meal and snack.  Your children especially need a routine.  They need to know that there a certain times of the day to eat.  You will make sure that they have adequate amounts at each meal, so they should only need snacks at the specified times.  You hopefully have rules in your home for other things, and having rules for eating should be no different.  Your children should also know that they are only allowed to go into the pantry or refrigerator for snacks with parents’ permission.  Adults must set the rules—not the children.  Eating frequently throughout the day will not only raise your metabolic rate, it will help to balance your blood sugar, and best of all it will keep you comfortable throughout the day.  It will keep you from eating too much later.  Do not skip meals and snacks.  Think of them as a way of preventing overeating later.  This first step alone will likely cut out a sizable portion of unnecessary eating, thus excess calorie intake.  I have counseled many clients who have done nothing more than change when they eat and were able to see a significant difference in their ability to control weight.  What you eat is also important of course, which we will talk more about soon, but beginning to eat at the right times is a tremendous step in the right direction.

Here is a suggested schedule that will work well for many of you:

Breakfast             7:00 am
Snack                    9:30 am
Lunch                    12:00 noon
Snack                    3:00 pm
Dinner                  6:00 pm

If this particular schedule doesn’t work well for your family make adjustments keeping in mind the intervals between each time.  Try to keep them close to these.  I challenge you to take this first step this week.  Don’t minimize the importance of this detail.  It can truly make a difference in the way your body burns calories, making it much easier to control your weight.  Remember, small steps over time is what we’re facing.

I look forward to your comments, and feel free to ask questions.  I am here to help.  Check back soon for another important step in the quest to feed your family in a healthy way.

I am very happy to announce the launch of Dietitian Mom! I created this blog to help other moms learn to feed their family in a healthy way. I am a mom and a Registered Dietitian, and I work with parents regularly who want to change the way they eat for the sake of their own health as well as for their children’s. We all want to teach our children good habits so that they become healthy, happy adults. We don’t want them to struggle with weight or health issues as many adults do. These habits need to begin when they’re young, and I am here to give you advice all along the way. We will discuss when to eat, what to eat, how much to eat, simple,yummy, kid-friendly recipes, eating in restaurants and at parties, feeding your children when they’re sick, how to get your kids active, and much more!email me and ask general questions or questions specifically pertaining to your family. Chances are very good that others will have the same questions. I am here to help YOU and all of your friends and family, so please direct them to my blog and subscribe.

I want to know what YOU want to know. Feel free at any time to

I am going to leave you today with a simple recipe that your whole family is sure to enjoy– just in case you were wondering what on earth you are going to cook tonight.

Easy Chicken Nuggets

1 lb boneless skinless chicken tenders, cut into 1 1/2 in pieces (for the kids)
1/4 c honey mustard
1 pkg Shake-n-Bake

Toss chicken pieces in honey mustard to cover. Place covered chicken in a bag with Shake-n-Bake mix. Toss until all of chicken is covered. Place on a baking pan and bake at 400F for 15 min. or until no longer pink the middle. Dip in additional honey mustard, ketchup, or your favorite sauce. Serve with a side of steamed sliced carrots or green beans and milk. Quick and easy. Enjoy!