Thanksgiving with Picky Children | Tips to Make Cooking Easy with Picky Kids
Feeding picky eaters day to day can be exhausting for parents. So, when the biggest meal of the year is coming up, you may start to feel overwhelmed. Whether you’re cooking at home for your family or heading to another home for a meal, you may feel stressed about striking the balance. You want your child to eat, but you probably don’t want to make them an entirely separate meal when there’s so much food prep already. How do you get through a food-based holiday without a meltdown? Here are 5 tips to make cooking easy with picky kids. 1. Engage your child in meal planning and prep If you’re worried about the meal itself being a battle, engage your picky child in the meal prep process. Research has shown that children who are more involved in the meal preparation process are more likely to reach for and try that food during dinner. This can be overwhelming for parents during Thanksgiving, however, because it means having lots of little ones running around the kitchen. Involving your kids in the kitchen doesn’t mean you need to let them do every step from start to finish. Start with the planning process. Let them know how you plan a Thanksgiving meal. Talk to them about the traditional foods that are served and why they are served in your household. Is it tradition? Are there cultural reasons behind your selections? What about the nutritional factors? Most households should try to offer at least one protein, grain, vegetable, and fruit. So, map this out and show them how you’re planning to include turkey as a protein and stuffing as a grain because those are the traditional foods that your family serves. However, maybe there’s room for them to help decide on the other food groups. Ask them, “What type of vegetable do you think we should include? What about fruit?” If you have multiple children (and especially more than one picky eater), you can always make extra vegetables or fruits as side dishes. When Thanksgiving Day comes, they can help you wash, cut, and otherwise prepare the dish. Getting your child more involved in the process will ultimately make them more interested in trying the food. It’s a tried and true tricky for all those picky eater parents! If you’re traveling for Thanksgiving or being hosted for the holiday, get creative. Offer to bring a dish that you and your child make together or ask if you and your child can help prepare something in the home of your host. It can be a bit more challenging when you aren’t at home, but the same tricks can still work! 2. Serve a preferred food Traditional Thanksgiving foods will be new foods to the majority of children. Most families don’t serve roast turkey, cranberry sauce, and stuffing with onions and celery regularly. When these items show up on the plate of your picky eater, they may be a bit thrown. Where are the items that they know, love, and consider “safe.” As a parent, you can make this new experience easier by ensuring some of their preferred foods appear on the plate as well. For example, while a bit less traditional, mac and cheese has become a favorite at many Thanksgiving tables in recent years. Additionally, a side of bread is a common addition for most households. Because your child has foods they love — like mac and cheese and bread, for instance — they’re more likely to branch out and try 1-2 new foods like roast turkey or mashed potatoes even if they don’t eat everything on their plates. And remember, they don’t need to be a member of the clean plate club. Trying new foods can be a difficult process for picky eaters and being forced to clear their plates won’t make them want to try foods again in the future. If you’re a guest at someone else’s Thanksgiving, offer to bring the preferred items for your child. This will remove the burden on the cook to make specific items and ensure that they’re available for your picky eater. 3. Use food bridges A food bridge is a food with similar color, flavor, or texture to your picky child’s preference. For instance, if you know your preschooler that’s sensitive to new textures enjoys pumpkin pie, then mashed potatoes may be a good food bridge. Now, this method isn’t perfect. Your child may look at the mashed potatoes and say “no way!” because they aren’t orange like her preferred pumpkin pie. However, with this knowledge, you could offer the swap of sweet potatoes if they’re on the table or keep those in mind for next Thanksgiving. You may also be surprised about which new foods your child is willing to try. 4. Make food less intimidating When you think of Thanksgiving, you likely think of big heaping plates that leave you in a drowsy food coma after the meal. Unfortunately, giving your picky eater a heaping plate isn’t likely to make them eat a full meal. In fact, it may do the opposite. When they see all the unfamiliar food they’re expected to eat, they may refuse to eat anything at all. This will result in a lot of frustration for all involved. Instead, start with just a few small bites of any new foods. Chop or cut any larger pieces into smaller ones to make them easier to approach for children. Sometimes picky eaters won’t eat food that seems difficult to eat, but they may eat it in another form. Do your best not to get discouraged and don’t call your child out in front of the entire table. While it can be frustrating to work with a picky eater, the best way to get them to eat more in the future isn’t to shame them into doing so. 5. Enjoy mealtime At the end of the day, both you and your picky
Observing ADHD Month
October is National ADHD Awareness Month. If your child is displaying symptoms of ADHD, take this as your sign to get them tested. It’s the ideal opportunity to gain access to the resources you need or to reach out to others who are beginning their journey. Here’s what you should know. What Is ADHD? ADHD — Attention-Deficit Hyperactivity Disorder — is one of the most common neurodevelopmental disorders of childhood. This disorder is often diagnosed in childhood and lasts into adulthood. Those with ADHD often display the classic signs of difficulty paying attention, impulsive behavior, or being overly active. While it’s normal for children to have trouble focusing or behaving occasionally, children with ADHD show continuous and severe issues with this. To the extent that it may cause difficulty at school, at home, or with friends. ADHD can present itself in a variety of ways. This presentation depends on the individual and the symptoms they display. However, understanding the different types of presentations can help you break free of the stereotypes that you may associate with the disorder. Predominantly Inattentive Presentation In this presentation, a person may find it difficult to organize or complete a task. It’s hard for them to pay attention to details, follow instructions, or stay connected throughout a conversation. They may also become distracted easily and forget the details of their daily routines. Predominantly Hyperactive-Impulsive Presentation You may be more familiar with this type of presentation of ADHD in young children. The individual may fidget and chat constantly, finding it difficult to sit still for a long period. These symptoms may be particularly evident during mealtime or while doing homework. You may observe consistent restless behavior — running, jumping, climbing, interrupting others, and trouble with impulsivity. This impulsivity may present by grabbing things, having a difficult time waiting their turn or listening to directions, and speaking at inappropriate times. As a result, this person may also be more accident or injury prone. ADHD can also present equally in a person — a “Combined Presentation.” Symptoms can also change over time which means presentation will change. The Symptoms of ADHD The top symptoms of ADHD vary depending on the age of the child. Here are the signs you should look for depending on your child’s age. Preschool through 2nd grade Children with ADHD may have trouble getting started with activities, and they will need to stop and listen instead of being able to listen while doing an activity. Grades 3 through 7 A child in this age range may rush through their homework assignments and produce mediocre work to finish quickly. Teens Teens with ADHD may have a hard time remembering their assignments, and they may forget to write them down. Adults Adults who exhibit signs of ADHD get distracted from daily tasks and often lose items like a phone, wallet, keys, etc. Understanding Symptoms by Gender Keep in mind that gender can impact the symptoms displayed as well. Boys with ADHD will usually show externalized symptoms, which could include running and impulsivity. Girls with ADHD often have internalized symptoms. This would manifest in inattentiveness and low self-esteem. Keep an eye on your child and be sure that healthcare providers screen them according to the symptoms most common to their gender. Girls with ADHD are often chronically undiagnosed because they don’t have the hyperactive and impulsive symptoms that boy display. Why National ADHD Awareness Month is Important If you’ve never observed ADHD Awareness Month, you may wonder why it’s necessary. Here’s why it should be on your radar. It can affect everyone Anyone can be impacted by ADHD. People of all races, ages, backgrounds, genders, etc. can receive an ADHD diagnosis. No demographic is immune from this diagnosis. Nearly 1 in 10 children will be diagnosed with ADHD and 4 in 100 adults. The time to look for symptoms and make sure your child gets the help they need is right now! Because ADHD tends to run in families, once a parent or child is diagnosed, take that diagnosis seriously. Research shows that parents and siblings of someone who has ADHD are more likely to have it themselves. If one of your children is diagnosed, consider getting tested yourself and take your other children to get tested. Likewise, if you were diagnosed as a child, watch for early symptoms of ADHD with your child and bring it up with their pediatrician if you have any concerns. It’s genetic ADHD can often be misunderstood, which is why raising awareness about the disease is important. It’s a brain-based disorder that’s often genetic. Family history, prenatal risk, and environmental toxins can increase a person’s likelihood of having ADHD. When people understand that no one is to blame for their ADHD, they’re more likely to seek the help they need. It’s a costly and problematic disorder ADHD interferes with people’s lives when it isn’t managed properly. It can cause a drop in productivity at work and school. It can create relationship problems. It may lead to obesity. Or it can even prompt legal trouble in a worst-case scenario. Understanding whether you or your child suffer from ADHD and how to properly manage it is essential to living a happy and healthy life. The Best Ways to Observe National ADHD Awareness Month National ADHD Awareness Month starts on Saturday, October 1, 2022. Here are three ways you can observe the month and help someone around you get the support they need. Get tested Consider getting tested yourself! If you display any of the symptoms of ADHD, you could have the disorder and not know it. For adults, this may look like being prone to procrastination, having trouble focusing on a task, or lacking motivation. To get diagnosed, make an appointment with your primary care doctor. There’s no specific test that can determine ADHD, but it’s likely the provider will combine a physical exam with a set of 18 questions from the World Health Organization. If you’re an adult and you get
Preventing Childhood Obesity
September is Obesity Awareness Month, and it’s the perfect reminder for all of us that obesity prevention begins at a young age. As parents, guardians, and caretakers, you want to ensure your child builds a healthy relationship with food but that requires a certain amount of balance. With a mounting obesity epidemic in the last few decades, here’s how you can protect your child and instill lifelong healthy habits. Prepare balanced meals Providing your child with balanced meals is a great way to expose them to new foods. Yes, they may like chicken fingers and mac n’ cheese the most, but you want to encourage them to try a variety of fruits, vegetables, and proteins from an early age. Aim for the following distribution of foods at each meal (or throughout the day): One-third of fruit and vegetables One-third of starchy foods (i.e., bread and potatoes) One-third of dairy (i.e., milk, cheese, yogurt) and protein (i.e., meat and fish) Provide reasonable portions Parents and caregivers often make the mistake of loading up their child’s plate with the same portion sizes that they would give themselves. Yet, the American Academy of Pediatrics explains that this isn’t necessary. An adult’s plate should be the size of your outstretched hand. A child’s plate should be only half that. For toddlers aged 1 to 3, every inch of height should equate to around 40 calories of food intake. So, if they’re 32 inches tall, around 1280 calories throughout the day is a good guideline. Limit sugar Evidence suggests that diets high in added sugar promote the development of obesity. The primary sources of added sugar include sugary beverages, candy, desserts, and sweet snacks. You can also find smaller amounts of added sugar in dairy desserts, milk products, breakfast cereal, bars, and other items. Limiting the consumption of these items in your family’s diet can help to curb the likelihood of developing obesity. That said, you don’t need to cut out these foods entirely. You and your child can still consume a sweet treat or beverage on occasion. Just be sure to do so within moderation. Encourage eating when hungry Sometimes we eat when we’re not hungry. We do this because we’re bored, or we’re supposed to. If it’s breakfast, lunch, or dinner time, we consume food because it’s “time.” We tell our bodies it’s right even if our bodies haven’t signaled that we’re hungry. Unfortunately, eating during these periods can cause overeating, and the excess fuel that we consume during these periods is often stored as body fat, which may lead to obesity. To prevent this, encourage your child to learn their hungry foods. If they’re asking for a snack, ask them if their stomach is “hungry” or “growling.” Likewise, don’t insist they eat just because it’s supposed to be a mealtime. If they tell you that they aren’t hungry, don’t make them each just because it’s convenient for you. Work with them to understand how their body feels. You can also encourage them to chew their food well (at a slow pace) to aid digestion. Incorporate activity into your child’s schedule Get your child out and moving every single day! The World Health Organization (WHO) recommends that children get at least 60 minutes of physical activity each day. Here’s a list of activities that may interest them. Play follow the leader Have a dance party Bike riding Go on a hike Play sports like soccer or basketball Join a dance class Play at the park Go on a family walk Make sure your child is getting enough sleep Sleep is a key factor in childhood obesity. A lack of sleep can impact physical activity and hormones that control appetite. Kids who are tired during the day are less likely to be active and more likely to feel hungry. Here are the sleep recommendations for children according to age. Children 5 and under: 11 hours a night Children 5 to 10: At least 10 hours Children 10 and up: At least 9 hours If your child is getting less than their recommended hours of sleep, reach out to your pediatrician. Sleep issues should be addressed sooner rather than later! Limit screen time Screen time can make parents’ lives easier, but it’s also sedentary time for children. The American Academy of Pediatrics recommends the following guidelines for kids. No screen time until the age of 2 Less than 1 hour until kindergarten No more than 2 hours during school-age years Final Thoughts If you’re concerned about your child’s weight or health, contact Pediatric Care Centers. Dr. Benitez and his team of Jacksonville pediatricians can address any concerns you may have regarding childhood obesity!
Spotlight on Dental Health
With the major winter holidays just around the corner, treats may be in abundance whether you’re at home or visiting family and friends. We all recognize that too many sweet treats are a threat to dental health. Here’s some advice on good dental hygiene for your young ones from your Pediatric Care Centers pediatricians and nurse practitioners, the American Academy of Pediatrics and American Association of Pediatric Dentistry. Cavities in Baby Teeth Cavities matter, even in baby teeth. Cavities are caused by the bacteria that collect on teeth after sugars are eaten. The longer and more frequently the teeth are exposed to sugars, the more likely cavities will occur. Studies show that one in 10 two-year-olds have one or more cavities. Because cavities in baby teeth can negatively affect permanent teeth, it’s a good idea to start good dental hygiene habits early. Here are the most important steps to take once the first tooth has erupted: For babies and toddlers to age 3, the teeth should be brushed gently twice a day with a soft-bristled brush using just a rice-sized dot of fluoride toothpaste. By age three, use a pea-sized dot of toothpaste. Clean each tooth thoroughly, top and bottom, back and front. Supervise your toddlers as they brush so they’re sure to reach each surface. Children about age six to eight should be able to brush by themselves. Experts agree that by age one year, your young child should see a pediatric or general-care dentist to begin regular checkups. Cut the Sugar! Maintaining a balanced diet with few sweet snacks is the best way to ensure healthy teeth. Sticky foods like chewy candies, dried fruit, and gum are the biggest offenders. Sugar-containing beverages also pose risks for your child’s dental health, especially when given in a sippy cup or bottle. Here are some tips for making your child’s diet more tooth-friendly. Limit sugary treats to special occasions. Make sure your child brushes under your supervision after eating sugary treats. Avoid giving your child a bottle containing juice or milk at naptime or bedtime. Substitute plain water. Limit the time your child carries around and drinks juice or other sweet beverages in a sippy cup. Substitute plain water for hydration between meals. It’s never too early to show your child that good dental care is part of the family’s daily routine. Make twice-daily brushing a fun, stress-free experience for your child, and the result will be a lifetime of dental health. One Final Thought: Thumb Sucking and Your Child’s Teeth Thumb sucking and finger or pacifier sucking are not unusual in babies. The habit may continue through the toddler years, usually ending by the time the child is four. Experts say there is usually no reason to worry about a sucking habit until around age six – about the time the permanent front teeth come in. After age four, have your dentist reassess the teeth for any changes caused by sucking at each dental visit. We welcome your questions about dental care issues during your child’s regular checkups. The Pediatric Care Centers staff will be happy to advise you about ways to prevent cavities and encourage good dental hygiene.
Preventing Obesity – Healthy Habits
Our pediatricians, nurse practitioners, and staff at Pediatric Care Center are excited to be promoting Healthy Habits, our activity-based program for the whole family. The goal of the program is the prevention of obesity. We focus on teaching our young families to become more active and helping kids learn to make healthy choices. We know you’re often busy and pressed for time. That’s why we suggest small changes that can make a big difference. Tips for Healthier Eating Choices 1. Teach your children that, like a car, our bodies need the right kind of fuel. If they are hungry they should choose healthy foods for fuel, not unhealthy ones like cookies and chips. 2. Use good portion control habits: Your kids should listen to their bodies’ cues on feeling full rather than cleaning their plate. Start with a small serving; offer seconds if asked. Use small plates and glasses. This really works! Encourage eating slowly so that the body has time to register fullness. Put portions on a separate plate; avoid eating out of a bag or box. Share dishes while eating out. This saves money and calories! Eat half; take half home in a go-box when eating out. 3. Pack a family snack bag: Make a family snack bag part of your daily routine. Use a fun portable container and pack it with healthy snacks like low-fat cheese sticks, grapes and air-popped popcorn. When the kids are hungry, they should know their snacks will come from the family snack bag. Make sure to fill each family member’s refillable water bottle when on the go. Fun Ways to Be Active Children love to play! Here are some tips to take advantage of the kids’ gift for play to encourage more exercise. Join in and bring out your “inner child!” Plan on weekly family bike rides to a favored neighborhood destination – the Red Box movie machine, breakfast spot or local park. Dance! Play the music on your phone or radio and let loose with the kids while cooking a meal. Or instead of watching TV, use your hairbrush as a “microphone”; dance and sing along with their favorites. Walk the dog together with the kids. Every member of the family, both human and canine, will enjoy it. Count steps. Have the kids use their pedometer from the Health Habits program. Reward those with the most steps with small, non-food prizes. Medical Experts Agree: Small Changes Can Make a Difference The president of the American Academy of Pediatrics, Sandra G. Hassink, M.D., suggests making one or two of these changes part of your regular routine to start, and then adding more over time. Kids are more likely to stick to these new habits if the whole family is involved, so make it a team effort. “This is not just about your one child,” Dr. Hassink said. “This is about the whole family moving toward a healthier lifestyle.”