Feeding Toddlers & My non scientific theories on Overweight Children

Hey there Internet! So we left mom world for a while. We've been liking things and loving Houston and having too much Sunday fun. So in honor of cranky toddlers who haven't been sleeping well, we're going to talk about more Ladybug food. The internet makes you think that blogging with a baby looks like this:

"Hey mom. I'm so happy! You finally figured out the difference between your and you're."

I can't show you what it really looks like to blog with a baby because I have yet to figure out that secret recipe. When Landon is awake I try to hang out with her or get out of the house. When I am blogging it is baby asleep time or daddy at home time. I can show you what it looks like to have a 15 month old who won't let you put her down on a day you have a lot to get done. That goes something like this:

 "WTF, mom?" love, Landon

Baby Bjorns that you borrow from your sister-in-law aren't just for babies anymore. They are for toddlers who won't leave you alone. And it works. Plus, an extra 23lbs of body weight when I'm getting chores done makes it count as a workout..... right?

I think I've said before that I had a really hard time trying to figure out what to feed Landon and when she was supposed to eat certain foods. Landon's doctor gave me lots of good info, I just always had more and more questions. I also didn't want to be that mother who called the pediatrician's nurse all the time asking non important or non emergency related questions. We are already on a first name basis (word to Justine), so I've taken learning about Landon's nutrition upon myself. I wanted to make sure she was getting healthy foods and also a variety of items to insure she got as many vitamins as possible directly from her food. I wanted to try my best to start good eating habits early. In my family picky eaters get chased from the dinner table and mocked. You are, quite simply, not allowed to dislike anything until you have tried it at least twice. You are also not allowed to put ketchup on your steak. Yes, people do that. I just didn't know because it wasn't allowed in our home.

That steak you just paid a decent sum for can taste just like ketchup too. And not at all like steak.

Back on task.... In the midst of all of these efforts, I came to a realization of sorts. Kids are fat. That was not my realization, that is just a fact. According to the CDC approximately 21 - 24% of American kids are overweight, and another 16 - 18% are obese. Before I had children I don't think I noticed most regular kids. I certainly didn't think about what children were eating. Here is my own personal realization - Parents now more than ever are focusing on how to keep their children happy. Of course you should want your children to be happy, but things like frustration and experiencing things like sadness and anger are a part of growing up and learning how to manage your emotions. This is what I learned when I became a parent: Your child experiences pain/sadness/anger/frustration and cries. In my non scientific study with one child, 95% of the time, you give this distressed child food and they stop crying. I'm pretty sure I'm not the only parent who has noticed this, but I also realized that I don't want Landon to view food as the thing that makes her feel better when she is upset. THAT is a trap I think many children, teenagers, and even adults fall into. I have fallen into it myself.

Ben & Jerry's: a neon sign for emotional distress

Why do you think breakups are followed with half gallons of ice cream and bags of potato chips? Oh, I mean pints of ice cream... maybe. It is part of our culture to feed people to make them happy. When someone experiences a loss, you bring them food. And I do bring them food. In my view, the food is not necessarily the enemy. I grew up eating McDonalds and Blue Bell among many other things. And I am not overweight or obese. It just seems like too many children and adolescents are turning to food for the wrong reasons. Food as a friend, food as a solution, food as a coping mechanism. They literally eat until they feel so full that they can't feel whatever emptiness was there before. It's comfort food taken to the extreme. People are no longer learning how to deal with their emotions, they are just filling themselves up so they feel something else. And parents who want their kids to be happy or stop crying or who just don't know any better are handing their children whatever is available to cope with their emotions. These parents don't realize what they are taking away from their children by doing this: The ability to cope and overcome and build emotional skills within themselves.

Of course, these are all just my opinions based on my own experiences and observations. I don't think the answer to the obesity epidemic is to close down fast food, outlaw soda, or limit the ability of restaurants to determine portion sizes. We shouldn't be threatening to take obese children away from parents. The money it would cost to foster those children and put them through the system should be used to educate their parents and the family on better ways to eat, exercise, and build their mental health. Sometimes we expect people to be perfect, but we are, after all, only human. Armed with knowledge, we can do so much more. When you grow up respecting food and having an education that teaches you about nutrition, it's hard to even imagine that someone wouldn't know that orange soda and a bag of doritos isn't a suitable meal. But the truth is, more often than not, people are uneducated about food. When I figure out the answer to all of the above, and how to pay for it, I'll meet with the president and let you all know how it goes. Then I'll come back here to let you know, once again:

I didn't really know I was going to go off on that big of a tangent, but what I was getting back around to are healthy food options for your toddler. Children do need more fat and fuel that adults, but you can find the balance by giving them good fats or fats that have other nutritional benefits. On a typical day, Landon has three meals and an afternoon snack. I look at each meal and make sure it has a veggie or two, most of the time a complex carb, a protein, and a little fruit for dessert. She is low on iron so we try to incorporate more iron rich items into her meals. Just keep your thoughts on that when you see that she has 2 egg yolks with one egg white for breakfast. Also, I say this a lot but I like to say it again and again, YOU know your child best as far as what they can handle in their ability to chew and swallow. Please adjust accordingly.

Healthy foods for Toddlers and Children 12 months and up:

Main Breakfast examples:

This is a shared breakfast for Landon and myself. She eats both egg yolks,
I get the whites and the leftover oatmeal and banana.

Eggs - scrambled, sunny side up, poached, or however your child prefers them. Landon likes her eggs over medium and cut up into bite size pieces. I know this because she told me once in full sentences.

Cereal - No, not Wheaties and skim milk with a spoon. The rice, barley, wheat, etc cereal made for babies is still a great way for your toddler to get healthy whole grains and iron. 

Porridge/Grits/Cream of Wheat - You can find 100% whole wheat cream of wheat at most grocery stores and it is more flavorful with more texture than the basics. 

Oatmeal - Basic oatmeal with a bit of whole milk & some cinnamon make a great start to the day and it's something the whole family can eat.

Yogurt - We like to use a basic 2% fat Greek with a little honey added mixed with sliced mango.

With any of the above we offer morning fruit. Usually something like: 1/3 of a banana (sliced), a few strawberries (sliced), mango chunks, raspberries cut in half, or blueberries, also cut in half. 

Lunch or Dinner examples:

Clockwise from top left, sweet potato, salmon, chopped spinach, & buffalo mozzarella in cubes.

Main Proteins/Items: 

Salmon or any other fish - grilled, baked, poached, or steamed - make sure it is deboned 

Shrimp - it is sweet and fresh and easy to chew

Chicken - L has recently started to prefer the dark meat to the breast, but she goes back and forth 

Pork - works for lots of kids chopped or braised, but sometimes can cause upset stomachs

Turkey - chopped, shredded or ground

Beef - because beef is a more chewy food, we are still doing mainly ground, but braised meats that are completely tender are wonderful

Lamb - Landon loves braised lamb and also ground lamb. It is a great source of iron and more flavorful than other ground meats and poultry

Tofu - Great if you are looking for a vegetarian alternative & takes on the flavor of whatever you cook it with

Whole Wheat Pasta - perfect way to get whole grains and a filling complex carb with more flavor than plain white pasta. Pasta can be the main part of a meal or a side.

Legumes - Lentils, butter beans, black beans, pinto beans, soy beans, lima beans, etc. Beans are full of iron, great finger food, and easy to chew. They also help to develop a healthy digestive system and are full of fiber. They can serves as the main part of a meal or a side.

Sides:

It's a bird, it's a plane, no, wait.... it's a perfect side, snack, or dessert for toddlers.

 Think of a fruit or a vegetable. Got one? Ok, now thing of another one. Now another one. Now think of every vegetable or fruit you can imagine. Are you with me? I guarantee that 95% of what you are thinking of is good for your child to eat. You might have to adjust the way you prepare it, making sure it is soft enough to chew and cut into the right size, but too many people are focused on what babies can't eat the first year. It was hard for me at first to wrap my head around what they can eat. Basically, everything. Here are some of the favorites sides that we also eat and some that Landon likes best:

Avocado, chopped spinach, sweet potato, green peas, carrots, zucchini, butternut squash, snap peas, tomatoes,  kale, new potatoes, broccoli, peaches, cauliflower, brussels sprouts, mango, cherries, kiwi, banana, all berries, red pepper, grapes (cut in quarters), pears, pineapple, watermelon, cantaloupe, and corn.

Other Snacks:

It's snack time, y'all.

I try to make sure that Landon gets a calcium rich snack since we try to stay away from calcium during her meals. It blocks iron absorption, so this is just a her specific thing. Her snack always consists of some kind of cheese and either a fruit or a whole grain. For some fruit ideas, see above.

Cheese snacks:

Cottage cheese (2%), chevre goat cheese, 365 organic shredded white cheddar cheese, cheddar cheese stick cut up into small cubes, or misc cheese treat.

Unsweetened applesauce is awesome as a snack or a side to a meal. The unsweetened tastes great and you lose almost half the calories and all the added sugar. 

Her current favorite snack addition is Magic Pop. It is a puffed rice deal like a giant round, flat rice crispy. I know you can find different versions of them all around. Our HEB stores and Central Market make them in the store. She likes it because she can break it up on her own and eat it. I think it makes her feel fancy.

On the go snacks are also an essential item. There is a time and a place when you might need to feed a tantrum to keep it from happening. I do recognize that. I keep my diaper bag stocked with earth's best cereal bars, mum mums, tupperware with plain cheerios, more magic pop, and sometimes graham crackers.

It's easy for me to sit here with a healthy 15 month old and pretend to have all of the answers. I really don't. I am just doing the best that I can and trying to educate myself to make good decisions for myself and my family. The key there is education. We need to educate ourselves and work to educate others. There are options out there and ways to create a healthy relationship with food for yourself and for your children. I work at getting it right most of the time. Saying I would get it right all of the time just isn't realistic. Kids should be allowed their treats the same as adults should. But treats are treats and food should be respected as should your body, your emotions and most of all, yourself.

- RT