Hi and happy Feel-Good Monday!
This is where we share our favorite tips, tricks, secrets, and ways to "think like a healthy person" so that you can find your own delicious path to healthy living.
"Feel-Good Mondays" are meant to help us get back into that place of feeling energized, nourished, and ready to take inspired action for the week ahead.
Toddlers: Adorable! Energetic! Wild range of emotions! Notoriously picky eaters!
As the mom of a typical two-year old, my play-date conversations with other parents often turn to the question: “So, what are you feeding your kid these days? What foods are they into right now?”
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Toddlers are infamous for being ALL into a food one day, only to look upon it with disgust (and throw it to the floor) the next. So, I like to have a rotating list of meal and snack ideas when our typical go-to foods no longer work on any given day.
While this toddler behavior can be annoying, it's super typical and normal AND I'll even go so far as to say it's absolutely biological. As adults, we get so programmed to reach for our favorite foods simply because they're part of our routine. We rarely stop and ask what food our body needs or is craving. Cravings (or food aversions) can be a sign that our body needs a specific vitamin, mineral, or macronutrient (protein, fat, carbohydrate) that we're lacking. Kids are much more tuned into their body's own intuition because they haven't been trained to ignore it yet!
I try to remind myself of that (and approach my kid with patience) when the sautéed spinach he was obsessed with just one day earlier is greeted with absolute repulsion at the next meal…
With that in mind, here's my current go-to list of healthy breakfast ideas that my child likes most days. Like any toddler, these come and go in the rotation, depending on his current mood.
Remember, what we eat when we first start our day has a big impact on energy and mood for the rest of the morning and into the afternoon. Choosing a balanced breakfast is key in having a "balanced" toddler! 😉
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Two Scrambled eggs sautéed in butter or olive oil, with some fresh or dried fruit on the side. This is currently Rye's favorite and he'll usually gobble it right up. (And it takes me only 5 minutes to throw together). It's filling (healthy fats and proteins!) and by throwing some fresh or dried fruit on his plate, I know he's getting in some healthy antioxidants, too. This is also available at almost every restaurant so it's our usual breakfast order when we're out, too (often with some bacon, one of his salty faves!). Rye is really into these freeze-dried strawberries right now, so I've been putting them on his meal plate (or snack bag) most days.
- Whole-fat yogurt, topped with a low-sugar granola and/or fresh or dried fruit. Be sure to pick a whole-fat yogurt for the most staying-power, keeping your kid full for most of the morning. I like to buy unsweetened yogurt and sweeten it at home with a gentle sweetener like a touch of maple syrup or honey to avoid the sugar-high many sugary, store-bought yogurts provide.
- Smoothie. This is another easy favorite in our household (either made at home or purchased on the outside, as a breakfast or healthy snack). Be sure there's some healthy fat in there (coconut milk, almond or peanut butter) and fresh berries and/or banana and you're good to go. Extra bonus points for tossing in some spinach, which blends in easily and has a mild, kid-approved flavor.
- Oatmeal. A classic. Be sure to boost with healthy fats like a little butter, choose a gentle sweetener like maple syrup or honey (or simply opt for fresh or dried fruits), and top with a small handful of chopped nuts and seeds if your child enjoys them.
- "Superhero Muffins." Our fabulous client, Anna, introduced us to this recipe (her own toddler is a huge fan) and I've been making them ever since. They take some prep-time, but they're SO worth it for a quick, healthy, veggie-filled breakfast that the whole family will love (they're packed with carrots and zucchini!). They make a great on-the-go breakfast, too (save for the crumbs that seem to get everywhere…). Another great grab-and-go breakfast is a Larabar. Most kids love these.
- Chicken. OK, this breakfast actually resulted from a hilarious conversation with Rye, but it isn't a terrible idea! Last week, Rye and I were playing with his animal sticker book. I was helping him peel off the stickers and he would then place them onto a page.
“Rye, do you want the tiger sticker?” “Yeah!” “Do you want the bunny?” “Yeah!” “Do you want a chicken?” Rye stopped, stared at me for a second, yelled, “Yeah!” and then ran towards the fridge.
“I want chicken, mommy!” “Um, you mean now? For breakfast?” “Yeah!” (Fast-forward through non-successful toddler negotiating, with me trying to explain that I was talking about a chicken sticker and that we only had raw chicken in the fridge, and wouldn’t he prefer some oatmeal or eggs?? Then, cue me sautéing a chicken thigh and plopping it on the table for his breakfast, where he proceeded to down an entire chicken thigh in about 4 minutes.)
But seriously though, if you can convince your kiddo dive into dinner leftovers, they truly can be a great, easy, healthy way to start your toddler’s day. Protein and healthy fats (which usually come easily in things like chicken, steak, bean dishes, soups and stews, etc) are the best way for anyone to start their day in a filling, satiating, energizing way.
What are you feeding your kids? I'd love to know! Email me or tell me about it on our Facebook page.
You can feel good every day. And we are here to support you.
