Healthy Living in the North

Making kid-friendly meals

The reality:

In restaurants, “kids’ menus” typically offer a short list of popular foods, items like grilled cheese sandwiches, cheese pizza, cheeseburgers, chicken fingers with fries, and simple pasta dishes. At home, meal time might feature one meal for the kids, and a different one for the adults. This extra effort stems from parental concerns that their kids won’t eat the same foods their grown-ups enjoy.

The challenge:

The idea of “kid-friendly meals” reinforces the notion that kids will only accept a limited range of foods. But it’s a catch-22, because if we only offer kids a short list of easy-to-like foods, we’re limiting their chances to learn to like a greater variety of foods.

A different perspective:

Trying new foods can be a treat to watch!

Kids are “eaters in training”, and with time and opportunity, they can learn to like the wide range of foods their families enjoy. They’re capable of so much! I think about what I have seen kids eat in other regions: spicy tamales in Mexico, liver pate in Belgium, and whale blubber (muktuk) in Canada’s Arctic region. Wow, right?

Given that kids can learn to like wide range of foods, I’d like to propose a new definition for a “kid-friendly meal”:

  • It is a meal that kids share with their family or other role models.
  • It’s a positive experience.
  • It fits into a routine of regular meal and snack times.
  • It provides an opportunity for good nutrition.

Here are some practical tips for making kid-friendly meals:

  • Make one meal for the whole family. Where possible, eat together, and help kids to serve themselves from the foods you’ve prepared.
  • Include foods from 3 or 4 different food groups, but know that it’s normal (and okay) for young children to only eat 1 or 2 items from a meal.
  • Be considerate, without letting the kids dictate the menu. Offer new or less popular foods alongside familiar favourites, so everyone can find something to eat (e.g. introduce a new vegetable alongside your standby pasta dish, or offer bread, butter, and cheese together with that chili recipe you want to try).
  • Consider occasional build-your-own meals, such as salads, pizza, tacos, grilled cheese sandwiches, or rice bowls, where each person assembles their own unique version of the dish.
  • Cut ingredients into large enough pieces so kids can recognize and pick out anything they are not yet comfortable with (e.g. when preparing a stew, cut the meat and vegetables into bite-size pieces).
  • Be honest about what you are serving; hiding vegetables or other foods into mixed dishes won’t help kids learn to like those foods. Worse, kids could become suspicious about the foods you offer!
  • Keep the conversation pleasant, and focus on connecting with the people with whom you are sharing the meal. If you are talking about the food, be matter-of-fact (e.g. “This is asparagus. It tastes a bit like broccoli.”).
  • Avoid pressuring kids to eat, such as “take one bite” rules or “try it, you’ll like it”. Let your child’s appetite be their guide for how much to eat, and let them learn to like new foods at their own pace.
  • “You don’t have to eat it” is always a great way to respond to resistance.

For more information, see related posts and resources:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Sustaining breastfeeding together: what mothers have to say

This week on the Northern Health Matters blog we have been celebrating Breastfeeding Week in Canada, with the theme: Sustaining Breastfeeding Together. I appreciate this theme because it speaks to the fact that we all have a role to play in supporting breastfeeding, both in the newborns days, and in the months and years to follow. Earlier this week on the blog, colleagues shared posts that spanned the breastfeeding journey, from early skin-to-skin contact to breastfeeding toddlers. Today, I want to share breastfeeding stories from mothers throughout northern BC.

Last year, Northern Health encouraged people to share their breastfeeding stories, and dozens of mothers responded. Of course, each story is different, but there are various commonalities. Mothers shared their thoughts on:

  • What they’ve enjoyed about breastfeeding
  • How they learned to breastfeed and how they overcame challenges
  • What hints and tips they found helpful
  • How they benefitted from support

Given this year’s theme of “sustaining breastfeeding together,” I thought I would share what these women had to say on the topic of support. Mothers shared that support comes from many different people, and in many different forms. It can start in our own homes, with partners and key support people:

  • “My husband was so supportive: ‘Of course you must breastfeed.’”
  • “My partner has been extremely supportive and accommodating. Whether it’s been bringing me dinner on the couch, having something defensive and educational to say for one of our public breastfeeds, or rubbing my back…” -Christine

Health professionals and community partners are also key, and many women spoke about the supports they received from midwives, nurses, lactation consultants, breastfeeding counsellors, and others:

  • “I love that maternity nurses are there for you to help when needed, even after you have left the hospital.”
  • “My midwife taught me to breastfeed lying down so that I could rest.”

While families, friends, and health care teams are important support people, many women strongly emphasized the importance of connecting and learning with other breastfeeding mothers:

  • “I had never seen a mother breastfeeding a baby up close before I became pregnant! So before I had my first baby, I consciously spent time around breastfeeding mothers, went to breastfeeding support groups.”  -Amy
  • “We have found a community of other breastfeeding mothers – a community which supports us, as we support it.” -Haylee
  • “I am a passionate advocate of breastfeeding education support, and I decided to start a local group of La Leche League Canada … to offer peer support to other breastfeeding mothers.” -Kelsey
  • “I have joined some Facebook groups for Pumping Moms and have given and received so many helpful tips along the way. Pumping moms stick together for sure!!” -Jody

Finally, mothers reminded us that it’s not just about receiving support in the early days. Our communities can do a lot to help sustain breastfeeding for months and years:

  • “Having the support of my husband and family, as well as co-workers and a supportive work environment, created the opportunity for me to continue our breastfeeding journey.” -Chelsea, about continuing to breastfeed as she returned to work
  • “I have two children and they were born in India. I breastfed them both more than one year. That is the cultural practice.”
  • “I did not hesitate to breastfeed in public. On the contrary, I was delighted that the majority of the community was very supportive.” -Tanya

All of these stories help to emphasize that support for breastfeeding mothers can come in many forms. What steps can you take to help to normalize and support breastfeeding in your community? Consider the following resources to learn more:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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What does introducing solid food mean for breastfeeding?

Infant eating chicken and peas.I am the mother of an energetic and impish toddler, and have experienced many humbling lessons in my short parenting career. One of my biggest lessons so far is, “You figure something out, and then it changes.”

Take feeding, for example. After an initial learning curve with breastfeeding, my daughter and I got to the point where we were doing really well with it. I appreciated how convenient it became to feed her. Time passed quickly, and around six months of age, it was time to start offering solid food – a whole new chapter with new questions and new learnings.

Good things to know about starting solids:

  • There are no hard and fast rules about how to start solids. Pick a couple of times per day to offer solids, either before or after breastfeeding. It can help to include babies at the table during meal and snack times, so that they can learn by watching other people eat.
  • Focus on iron-rich foods to start, and offer these foods twice per day (for more information, see pumping iron: first foods for building strong babies).
  • When starting solids, babies will likely only eat small amounts. Offer a few small amounts of food a couple of times per day; follow their lead, and offer more if they seem interested.
  • At first, more might come back out of their mouth than goes in! It will take some practice before they figure out how to use their tongues to move food into the back of their mouth for swallowing.
  • Changes in inputs will result in changes in outputs! Poops will look (and smell) quite different, and the frequency of these outputs will also likely change.

What does starting solids mean for breastfeeding? In short, the beginning of solids is not the end of breastfeeding.

  • When starting solids, mama’s milk continues to be the main source of nutrition. Babies six to eight months of age get about 80% of their calories from breastmilk.
  • As they get older, food plays a bigger role. By nine to eleven months of age, babies typically get just under 50% of their calories from breastmilk.
  • By one year, toddlers do well with a predictable routine of three meals and two or three snacks per day. Breastfeeding can fit into the day depending on interest and family schedules.

In our case, my daughter started solids at around six months, and by nine months, she was nursing about five times per day (in the morning, after each of her two naps, at bedtime, and once in the night). At eleven months, we stopped nursing at night. Over the next few months, in preparation for my return to work, we dropped the feeds after naps, too. For the past nine months, we have maintained a nice pattern of nursing in the morning and again when I get home from work. It’s a nice way for us to connect.

Everyone’s breastfeeding journey will be unique. I have found it helpful to learn from other breastfeeding moms; I love hearing their stories. Check out a few more stories about breastfeeding on our blog:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Feeding our babies: at what age can we start offering solid foods?

The question

As a mom, I know it can be hard to get straight answers to parenting questions. Websites and discussion boards offer so many conflicting opinions (right?). Even professional recommendations sometime vary. This can be confusing… and frustrating!

baby eating solid foods in high chair

At six months, my daughter let us know she was ready for solids. Here she is eating little bits of soft stew meat as her first food!

As a dietitian, I also know people have a LOT of questions about feeding their babies. Here’s an important one: “When is the ‘right’ time to start offering solid food?”

The recommendation

Northern Health supports the following recommendations from World Health Organization, Health Canada, Canadian Pediatric Society, Dietitians of Canada, Breastfeeding Committee for Canada, and Perinatal Services BC:

  • Infants are exclusively breastfed for the first six months of life
  • With continued breastfeeding, complementary solid foods and other fluids are introduced around the age of six months of life
  • Continued breastfeeding is recommended for up to two years and beyond

Well, now that’s a mouthful! Let’s simplify that:

“Breastmilk is the only food a baby needs for the first six months. After that, keep breastfeeding and offer nutritious foods, too.”

The details

Since there are some variations in when babies are ready to eat food, we see the language of starting foods at about six months of age. Some babies will be ready for food a few weeks earlier than six months, some a few weeks later. Your baby will give you signs, not just that they are interested in food, but also that they are developmentally ready. Your baby may be ready for solids if they can:

  • Sit up, unsupported
  • Open their mouth for food
  • Turn their head when they are full

Our daughter let us know when she was ready, which, for her, was just before six months (I have proud mama pictures of her eating little bits of soft stew meat as her first food. So cute!).

More questions

“Don’t some people say, ‘Food before one is just for fun’?”

Red flag! This phrase is concerning because we know how important food is for babies, starting at about six months. One big reason is the increased need for iron at this age. Other reasons include involving babies in family meals and supporting the development of their eating and food acceptance skills.

“What about children at risk for food allergies?”

You may have seen some media stories about the prevention of peanut allergy, where “four-to-six months” is sometimes mentioned. To clarify, the majority of families (98-99%) can introduce peanuts, at home, when baby is about six months old (for more information about safely introducing peanuts and other common food allergens, see Reducing Risk of Food Allergy in your Baby). For a baby with egg allergy or severe eczema (this is not common), their doctor can help make an individualized plan that may involve testing for peanut allergy before introducing peanut-containing foods.

Want up-to-date information on first foods for babies? Check out the following resources:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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It takes a community: September 9th is FASD awareness day

This blog was co-authored by Amy Da Costa (Regional Nursing Lead, Injury Prevention) and Stacie Weich (Regional Program Lead, Mental Wellness and Prevention of Substance Harms)


Communities have the opportunity and power to contribute to FASD prevention.

Fall is a time of transition and reflection. September and October in particular offer opportunities to reflect on healthy beginnings, with Fetal Alcohol Spectrum Disorder (FASD) awareness day taking place today on September 9th and Breastfeeding Week coming up in early October. In a recent blog post, I encouraged readers to think about what they could do to grow breastfeeding-friendly communities. Similarly, we all have a role to play in supporting healthy pregnancies.

Years ago, I worked with a group to organize a “community baby shower” for FASD awareness day. The group decided on the slogan, “Support our ladies, protect our babies: alcohol-free pregnancy”. Their words emphasize that individuals, families, and communities all have the opportunity and power to contribute to FASD prevention and to support healthy pregnancies more generally.

Health occurs in communities, in the contexts in which people find themselves. How can these contexts become even more supportive of health? What can communities do to help to prevent FASD? I asked a few of my colleagues in Population Health to share their thoughts on this matter:

  • Let’s build understanding, address myths, and provide clear information:

“FASD crosses all cultural, ethnic, socio-economic, and educational boundaries.”

“50% of pregnancies are unplanned. Women may use alcohol before they know they are pregnant.”

“In any community where there is pregnancy and where there is alcohol consumption, there is a risk of FASD.”

  • Let’s create safe spaces and strong support networks:

“How can our neighbourhood host welcoming spaces and social events where alcohol and other substances are not present?”

“How can our community foster social groups for expectant mothers?

“How can we remove barriers for community members to access food, shelter, and supports for mental and emotional health?”

  • Let’s talk … and listen:

“Let’s assume that all women are doing the best they can today to care for themselves and their growing babies. By setting the stage for open, honest, and judgement-free conversations, we can truly understand what women need from us as partners, friends, communities, and health workers.”

“How can we choose language that supports wellness and decreases stigma around FASD? For examples, see Language Guide: Promoting dignity for those impacted by FASD.”

“How do we open the door to important conversations?”

There’s certainly a lot to think about here! Even a small change can have a big impact. What is one step that our community could take to help prevent FASD?

Learn more about FASD:

More from Northern Health:

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Growing breastfeeding-friendly communities: you can help!

breastfeeding mom on picnic bench

Nursing mothers have the right to breastfeed their children in a public area.

As a breastfeeding mother, I have received support from friends, family, health professionals, and community members. This was true in the early days, as my baby and I were getting the hang of breastfeeding, and it is still true today as I continue to nurse my toddler. While I have generally felt supported, I also know that mothers can face challenges when breastfeeding.

Promoting, protecting, and supporting breastfeeding is a responsibility shared by families, communities, health regions and policy makers. This means supporting individual mothers, as well as growing breastfeeding-friendly communities.

breastfeeding mom in barber shop

Is your business breastfeeding friendly?

A challenge a woman should not have to face is a lack of knowledge about her right to breastfeed. Did you know that women’s right to breastfeed is protected by law in British Columbia? As per B.C.’s Ministry of Justice:

  • Nursing mothers have the right to breastfeed their children in a public area
  • It is discriminatory to ask a mother to cover up or breastfeed somewhere else

Women’s right to breastfeed is not new, but it may not be common knowledge. A little education and respectful conversation can go a long way.

Are you wondering what you or your business can do to make northern communities breastfeeding friendly and safe?

Consider ordering a free breastfeeding decal from Northern Health! The “Growing for Gold” decal can be placed on a glass door or window to show a welcoming attitude and support for breastfeeding moms and babies. The decal also comes with helpful information that you can share with staff or clients/customers, including:

  • “All women have a right to breastfeed. Anytime. Anywhere.”
  • Tips for creating breastfeeding-friendly spaces
  • Responding to a family’s request for a more comfortable or private location
  • Managing customers who may express negative feelings towards public breastfeeding

    Growing for Gold Breastfeeding Friendly decal

    The Growing for Gold decal on your business window shares your support and welcome to breastfeeding moms and babies.

When you order a decal, your business/facility will be added to the list of Breastfeeding Friendly Places on the Growing for Gold website (join the recently signed up Telkwa General Store & Café and other northern B.C. businesses who have shown their support by requesting a decal!).

A decal is a small thing, but it sends an important message and supports a valuable conversation. Help us to grow breastfeeding-friendly communities across the north!

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Babies, solid foods, and allergies: What do you need to know?

Are you worried that your baby might develop a food allergy? I was. A baby is at higher risk of developing an allergy if they have a parent or sibling with a food allergy, eczema, asthma or hay fever, or if the baby has severe eczema. My husband had various nut allergies when he was young, many of which he outgrew, but he still has a strong reaction to Brazil nuts. Given my husband’s history, my daughter is at higher risk of developing a food allergy.

baby eating solids

Early introduction to common food allergens may help reduce the risk of children developing allergies.

You might be a bit nervous about introducing certain foods to your baby – I was! The foods most likely to be involved in food allergies are called “common food allergens.” They are:

  • Eggs
  • Milk and milk products
  • Peanuts
  • Seafood (fish, crustaceans, and shellfish)
  • Sesame
  • Soy
  • Tree nuts (almond, Brazil nuts, cashews, pistachios, etc.)
  • Wheat

As a dietitian, I have seen the advice on introducing common food allergens change – a lot! Years ago, it was thought best to wait to offer these foods until baby was a year old, or two years old, or even older. However, research over the past 10 years has shown us that there is no benefit to waiting that long. In fact, new research, especially research on peanuts, shows that earlier introduction may actually help to reduce risk of allergies. Wow!

What does this mean for feeding your baby? The most current research supports these guidelines:

  • Start offering solid foods when your baby is about six months old.
  • Offer foods high in iron twice per day; iron is very important for babies. Examples include well-cooked meat, poultry, and fish; cooked eggs, lentils, beans, chickpeas and tofu; and peanut, tree nut, and seed butters. For more ideas, see “Pumping iron: First foods for building strong babies”.
  • Don’t wait. You can offer common food allergens when baby is ready for solids, at around six months of age.
  • Worried about allergy risk? Introduce common food allergens one at a time (other foods do not need to be introduced one at a time). In the event of an allergic reaction, symptoms often appear within minutes of eating the food, but they can also occur hours later.
  • Worried that a food caused an allergic reaction? Stop offering that food and connect with your child’s doctor for a diagnosis. You can continue to offer other new foods to your baby, including other common food allergens.

When it was time to start our baby on solid foods, I was a little nervous about things like peanut butter. I made sure to offer these foods when my husband and I were both around, and I watched my daughter for signs of a reaction. Luckily, we have not yet seen any signs of allergy, and she has now been introduced a wide variety of common food allergens.

It was helpful to know where to go for help in case we had questions. Did you know that there is a Registered Dietitian at HealthLink BC who can support families who have concerns about food allergies? They are only a phone call away – just dial 8-1-1.

Looking for more information and support? HealthLink BC’s resource “Reducing Risk of Food Allergy in Your Baby” provides additional information on introducing common food allergens to infants.

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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One dietitian, one month, and 28 recipes: lessons learned

When I look at a recipe that calls for a long list of ingredients, specialized kitchen equipment, and various intricate steps, I understand how Harry Potter might feel in his potions class: any misstep could spell disaster!

Fortunately, that was not (totally) my experience with my Nutrition Month recipe challenge. In March, I set out to try a month’s worth of Foodie Friday recipes from the Northern Health Matters blog. In total, I tried 28 new recipes, and am I so proud to share that there were only a few disasters!

What did I learn?

  • I am actually quite terrible at following recipes (no, really) – but that can be okay if you have a higher risk tolerance! I’m sure that in home economics class we were taught to read through the whole recipe first, get all the ingredients together, and then get started. Apparently I approach cooking with a little more abandon. This sometimes resulted in …er… surprises.
  • I am very good at recipe modifications – this is a skill that can really come in handy! Got a 25 lb bag of dried kidney beans lurking in a closet? Great – sub them into every recipe that calls for beans! Forgot to buy the wheat germ? Just skip it! No grapes at the store for the broccoli salad? Just use baby tomatoes!
  • Combine my recklessness with recipe prep and my penchant for recipe substitutions, and small disasters do happen. Consider, for example, the “oatmeal bites” incident of March 30th. I liked the Power Cookies that I made to share on Dietitian’s Day, so I decided to whip up another batch for my book club meeting. I got to the step about the applesauce. No applesauce. No problem – I have canned plum puree! Then the recipe called for orange juice and rind. No oranges – but I have lemon! Look at me go! In my self-congratulatory state, I completed the rest of the required steps, popped everything in the oven, and promptly realized I had forgotten the sugar. After trying to sweeten the cookies with little chocolate sprinkles that didn’t stick and looked mildly suspicious, and knowing I couldn’t show up empty handed, I finally desperately rebranded these cookies as “oatmeal bites.” Groan, I know. However, we did discover that my oatmeal bites were lovely topped with the chocolate covered banana slices someone else brought to the meeting. Saved!
  • Some recipe modifications don’t work. For example, one should not consider the Grilled Caesar Salad recipe if one does not, in fact, have a grill. I should know. Baked lettuce is just sad. However, the dressing is lovely!

    salmon loaves

    The salmon loaves were made mini by cooking them in a muffin tin.

What recipes would I make again?

Despite a few small but edible disasters, the recipe challenge was a fun experience and my family and I were really pleased with the majority of the recipes we tried. Realistically though, 28 recipes is simply too much to incorporate into the regular repertoire, so below I have listed a few that I am most likely to make again. No surprise, the simpler recipes are the favourites! And true to form, I modified many of these recipes, and have indicated that below as well. Enjoy!

Great simple recipes calling for less than 10 ingredients:

  • Potato Leek Soup – I liked this so much I made it twice! (I skipped the milk.)
  • Hugwiljum (Salmon Soup) – Throw 6 ingredients into one pot, boil and simmer! Yes! (I used canned salmon.)
  • Salmon Loaf – Simply yummy. (I cut down the cooking time by using a muffin tray instead of a loaf tin.)
  • Roasted Root Veggies – This recipe is already so easy and versatile.

    baked oatmeal, berries

    Baked oatmeal made for a nutritious (and picturesque!) breakfast.

Delicious baked goods that feature foods from 3 or 4 food groups:

Other items that I will use to (hopefully) impress dinner guests

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Are “picky eaters” just “eaters in training”?: Tips to help build kids’ food acceptance skills

Child eating a cherry

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods.

It’s lunch time. You prepare a meal and sit down to eat with your kid(s). They eat all of the [food x] but leave [food y] completely untouched. What’s the deal? Is it always going to be like this? Why can’t they just eat a bit of everything? How do kids go from here (“rejecting” certain foods) to there (accepting a wide variety of foods)?

Come on a little trip with me!

Imagine you take a trip to an unfamiliar place. Somebody presents you with bread, cheese, and a bowl of … green, lumpy, semi-solid something. They gesture for you to eat it. You hesitate. You feel anxious. You don’t know what this is – you certainly don’t feel like eating it!

Stay on this trip with me. Imagine now that you eventually learned to like that green, lumpy, semi-solid something, and now you even look forward to when it might be served again! Whaaaat? How could it be? How did you come to accept, and even like, that food?

It could look like this:

First, you looked to see that other people were actually eating it. But you looked at the “semi-solid something” and decided that you were not yet ready to try it. The next week, it was offered again, and now it was a little less scary. Maybe you poked at it with your spoon. Later, you gave it a sniff. Then, you stuck your finger in it. Maybe someone told you what was in the dish. Maybe you had the opportunity to see it being prepared, and you even got to help. Eventually, you put a little in your mouth but then spit it into a napkin. You decided it was tasty, and that you wanted a little more of this … broccoli soup or green jello or guacamole or whatever this dish is in your mind.

Back to reality. Think of a time when you learned to like a new food. What helped you to learn?

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods. We can help to make this learning process feel safe.

Here are some things to try to support your kids to learn to eat a variety of foods:

  • Make the same meal or snack for everyone. Sit and eat together. Seeing others eat a food is a great way to learn about it.
  • Offer new foods with familiar foods. If they are not yet comfortable with one food, kids can eat from the other items at that meal or snack.
  • Serve new foods over and over, without pressure or praise. Kids may need to see a food 15 to 20 times before they decide to eat it.
  • Be honest about what you are serving. Kids need to experience foods in order to learn.
  • Teach your kids to politely turn down food they aren’t yet ready to eat.
  • Respect tiny tummies. Serve a small amount to start and allow seconds. Kids’ hunger and appetite change from day to day, meal to meal.
  • Involve kids in growing and cooking food, and in packing their lunch.
  • Praise kids on their table manners, not on how much or what they eat.
  • Expect that in time your “eater in training” will learn to accept a variety of food. They will learn at their own pace.

For more information, see: Coaching Kids to Become Good Eaters and The Picky Eater.

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Celebrating Foodie Friday: One dietitian’s quest to try new recipes and celebrate her northern B.C. colleagues

ingredients, lentil soup

My kitchen was stocked and ready to make Sarah’s lentil soup.

TGIF! Not only is the weekend around the corner, but every Friday on the Northern Health Matters blog comes with amazing food photos and delicious recipes from my fellow northern B.C. dietitians. If you’ve been to the blog before, then you know what I’m talking about: Foodie Friday!

Foodie Friday is now a weekly feature on the Northern Health Matters blog. Since the series started in March 2014, over 20 Northern Health dietitians and dietetic interns have served up 89 delicious, inspiring, and informative #FoodieFriday posts! Foodie Friday authors share healthy eating tips and delicious recipes that put the tips into action. And who can forget their amazing photos!

I was recently looking through a number of the posts and was struck by the wonderful array of recipes and accompanying photos. Looking at them literally made me hungry – my stomach rumbled! More importantly – I was inspired!

My thought process then went something like this:

  • “I certainly should get around to making some of these delicious looking recipes…”
  • “That looks yummy! And that’s neat! Oh, and that’s an interesting idea. Maybe I could make a bunch of these recipes…”
  • “Hey, March is Nutrition Month… I could challenge myself to do a whole month of Foodie Friday recipes!!!”

    Broccoli salad never looked so good!

So, where did that thought process take me?

Today, my personal recipe challenge is well underway. I picked 10 recipes to start with, made a grocery list, went shopping, and stocked my fridge and pantry. I am particularly excited about using some ingredients that I have rarely used (e.g., leeks, orzo) and dishes that I have rarely made (e.g., burgers, homemade mac ’n’ cheese, broccoli salad – can you tell I grew up in an immigrant family?).

What can I share with you so far?

  • Armed with a list of recipes to tackle, I am so much more inspired to cook! This challenge has already reinforced for me the benefits of menu planning for healthy eating.
  • I’ve tried some things that are totally new to me, like baked oatmeal, which, as promised, is delicious and super versatile. It has already made an appearance at breakfast, lunch, and as a snack after work.
  • My lunches are fantastic these days! Yay to leftovers!
  • I like the idea of making recipes that are my dietitian colleagues’ favourites, like Sarah’s lentil soup, Beth’s Caesar salad, or Lindsay’s morning glory muffins. Food truly does connect us!
  • Adding cocoa powder to a smoothie is a fantastic idea – why didn’t I think of that before?

    Lindsay’s morning glory muffins were a success!

While I have many new recipes ahead of me yet, I am already happy to have taken on this recipe challenge. Dietitians often encourage folks to try new recipes (although usually in a more moderate way, like one every week or so, not a month-long quest!), and I am certainly reaping many benefits.

How about you? What has your experience been with new recipes? Have you ever done a recipe challenge? How was it?

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace “for a year.” More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.’s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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