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  • Children's Nutrition

    Children need a balanced diet with food from all 3 food groups—vegetables and fruit, whole grain products, and protein foods. Children need 3 meals a day and 1 to 3 snacks (morning, afternoon and possibly before bed). Healthy snacks are just as important as the food you serve at meals.

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    <p><a href="">Registered Dietitian&nbsp;</a> discusses getting kids to eat healthy foods.</p>

    Registered Dietitian  discusses getting kids to eat healthy foods.

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    <p><a href="">Registered Dietitian&nbsp;</a>, discusses choosing healthy snack options.</p>

    Registered Dietitian , discusses choosing healthy snack options.

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    <p><a href="">Registered Dietitian&nbsp;</a> discusses how to get picky kid eaters to enjoy foods.</p>

    Registered Dietitian  discusses how to get picky kid eaters to enjoy foods.

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    <p><a href="">Registered Dietitian&nbsp;</a>, talks about how computer screens and computer devices can affect eating habits in teens and children.</p>

    Registered Dietitian , talks about how computer screens and computer devices can affect eating habits in teens and children.

  • Healthy Foods for Kids

    Involving kids in food preparation and meal planning is an excellent strategy to get them more interested in healthy eating. Here are some additional tips and ideas to make the experience enjoyable and educational for your kids:


    1. Grocery shopping together: Take your kids to the grocery store or farmer's market and let them choose fruits, vegetables, and other healthy ingredients. Teach them about different foods, their nutritional benefits, and how to pick the freshest produce.

    2. Creative food presentations: Encourage your kids to get creative with their meals. Make it fun by allowing them to arrange fruits and vegetables in appealing ways, create colorful salads, or make funny shapes out of sandwiches or whole grain wraps.

    3. Grow your own food: If possible, start a small vegetable or herb garden in your backyard or even a few potted plants on a windowsill. Involve your kids in planting, nurturing, and harvesting the produce. This hands-on experience can spark their interest and appreciation for fresh, homegrown foods.

    4. Recipe exploration: Look for healthy recipes together and let your kids choose a few they'd like to try. Involve them in following the recipe instructions, measuring ingredients, and assembling the dish. It can be a great opportunity to teach them about different flavors and cooking techniques.

    5. Food education: Teach your kids about the importance of balanced nutrition and how it contributes to their overall health. Explain the benefits of fruits, vegetables, whole grains, lean proteins, and healthy fats. Use age-appropriate resources like books, videos, or interactive websites to make it engaging and informative.

    6. Encourage tasting new foods: Introduce your kids to a variety of foods and flavors. Encourage them to try new things, even if they seem hesitant at first. Make it a rule to at least have a taste before deciding if they like or dislike a food. You can also turn it into a game by rating and discussing the tastes, textures, and smells of different foods.

    7. Lead by example: Be a role model by eating healthy foods yourself. Children are more likely to follow suit if they see their parents making nutritious choices. Show enthusiasm and enjoyment when trying and eating healthy foods, and avoid negative comments about certain foods.

    Remember to keep a positive and supportive environment throughout the process. Healthy eating habits are best established gradually, so be patient and celebrate small victories along the way.


    Have more family meals. Sit down at the table, turn off the TV and allow your children that are old enough, to serve themselves. Even four- and five-year olds would love to be able to take that spoon and put food on their own plate. Try not to talk too much about what they’re actually putting on their plate, and encourage them to take a selection, trying at least a bite of everything. 

    Be careful with after-school snacking. If the snack is a little bit too close to dinner, they may not want their actual dinner, and dinner often is one of the most nutritious meals of the day. So if they aren’t eating their dinner, try and wrap that up and offer it again later on. Local Nutritionist

    It's great that you're interested in promoting healthy eating habits for yourself and your family. Here are some steps you can take to encourage a nutritious diet at home:

    1. Remove junk food: Start by removing or minimizing the availability of unhealthy snacks and processed foods in your house. Replace them with healthier options like fresh fruits, vegetables, whole grains, and lean proteins. By having a well-stocked kitchen with nutritious choices, it becomes easier for everyone to make healthier choices.

    2. Plan meals together: Involve your family in meal planning and grocery shopping. Encourage everyone to suggest healthy recipes and food options they enjoy. This helps create a sense of ownership and increases the likelihood of them eating the meals they help plan.

    3. Be a role model: Children often learn eating habits by observing their parents and caregivers. Set a good example by choosing nutritious foods yourself and enjoying them in front of your children. Show enthusiasm for trying new foods and emphasize the importance of balanced meals.

    4. Make healthy food appealing: Healthy eating doesn't have to be boring. Experiment with different flavors, spices, and cooking methods to make nutritious meals more exciting and flavorful. Get creative with food presentation and involve your children in the process. This can make healthy eating more appealing to them.

    5. Educate and involve children: Teach your children about the benefits of healthy eating and the impact it has on their overall well-being. Explain why certain foods are better choices and encourage them to participate in age-appropriate activities like helping with meal preparation or gardening.

    6. Encourage mindful eating: Teach your family about mindful eating, which involves paying attention to hunger and fullness cues and savoring the flavors and textures of food. Encourage regular mealtimes, where distractions like screens are minimized, and everyone can focus on enjoying their food and engaging in conversation.

    While these tips can be helpful, it's always a good idea to consult with a registered dietitian who can provide personalized guidance and support based on your specific needs and circumstances. They can offer expert advice and help tailor a nutrition plan that suits your family's requirements.

  • How Screens Can Affect Eating Habits in Teens and Children

    That's a great tip! Mindful eating is a practice that encourages us to fully engage our senses and pay attention to the experience of eating. It involves being present in the moment and being aware of the taste, texture, and smell of the food we consume.

    When we eat while distracted by screens or other activities like watching TV, playing video games, or using smartphones and tablets, it's easy to lose track of how much we're eating and not fully appreciate the food. By not paying attention to our body's signals, we might eat more than we need or miss out on cues of satiety, leading to overeating.

    This is especially important for children because they are developing their relationship with food and learning eating habits that can last a lifetime. Encouraging mindful eating from a young age can help children develop a healthier relationship with food and be more in tune with their body's hunger and fullness signals.

    To promote mindful eating in children, here are a few suggestions:

    1. Create a distraction-free eating environment: Encourage family meals at a table where electronic devices are not allowed. This allows everyone to focus on the food and each other.

    2. Teach them to savor the food: Encourage your child to take their time while eating and savor each bite. Encourage them to notice the flavors, textures, and smells of the food.

    3. Engage their senses: Encourage your child to describe the taste, texture, and smell of the food. This helps them develop a deeper appreciation for their meals.

    4. Encourage mindful snacking: Teach your child to listen to their body's hunger signals and eat when they are truly hungry, rather than eating out of boredom or in response to external cues.

    5. Lead by example: Be a role model by practicing mindful eating yourself. Children are more likely to adopt healthy habits if they see their parents or caregivers practicing them.

    Remember, fostering a healthy relationship with food takes time and patience. By promoting mindful eating, you can help your child develop a positive and conscious approach to eating that can benefit them throughout their lives.


    We’re not tasting and chewing and appreciating the food. This will always lead to eating more and not feeling satisfied. And what happens is we actually lose our hunger and satiety cues. Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Chiropractors and exercise is also optominal for overall health.    

    Creating a calm and focused environment during mealtime can indeed be beneficial for children's development. Minimizing distractions such as television, video games, and tablets can help children pay attention to their eating experience and tune in to their body's signals of hunger and fullness. This practice encourages mindful eating and can contribute to a healthier relationship with food.

    Eating in a family setting or in a natural environment, such as a park or garden, can further enhance the experience. Sharing meals as a family promotes social interaction, communication, and bonding. It allows children to learn from their parents or caregivers about healthy eating habits, table manners, and the importance of engaging in conversation during meals. Dining in nature can also provide a change of scenery, fresh air, and an opportunity to appreciate the surroundings, which can contribute to a more enjoyable and mindful eating experience.

    By incorporating these habits early on, children can develop a greater awareness of their own hunger and fullness cues, which can help them make healthier food choices and regulate their portion sizes as they grow older. It's important to establish these positive eating habits early in life, as they can have long-lasting effects on overall well-being and healthy eating patterns.


Diabetes Now

Diabetes Now