Veganism has been around for a long, long time. However, as plant-based diets are hitting the mainstream with more and more enthusiasm, new questions have arisen on raising children on a vegan diet. What is veganism: Just so we are all on the same page, veganism is a type of lifestyle that practices abstaining from the use of animal products; especially within the diet. Dietary Vegans: do not eat meat, eggs, dairy or any other products derived from animals (including foods like honey). Ethical Vegans: follow a vegan diet, but also extend this philosophy to other areas of their lives and don't use animal products (or products tested on animals). Veganism focuses on a plant-based diet such as bread, cereals, grains, legumes, soy, nuts, seeds, fruits, and vegetables to meet their needs. A healthy vegan diet has many health benefits including lower rates of obesity, heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer. There are also important environmental and social benefits to a vegan diet. A common question is: should I be raising my baby and toddler vegan? This is a question parents will have to answer for their family. A move to a vegan diet doesn't have to be all-or-nothing. You can always start with a plant-based diet and then add steps towards your ultimate goal of vegan if that is what is best for your family. It is important to monitor your child's growth during this process to ensure that they are gaining weight and meeting energy requirements for growth. I would also suggest following up with a Registered Dietitian to make sure your little one is getting all the nutrition they need during this period of rapid growth and development! Here are some key tips about raising healthy babies and toddlers: Before 6 months: your baby only needs breastmilk or a soy-based infant formula (if you are not breastfeeding). In addition, a supplement of 400 IU vitamin D supplement every day. By about 6 months of age: your baby will continue to need breast milk (or formula). During this stage iron stores are decreasing, so it is time to introduce iron-rich solid foods! Try ground nuts/seeds or nut/seed butters, avocado, soft breads, beans, peas, legumes, tofu, or sweet potatoes. You can also try adding iron-fortified infant cereals to different recipes such as muffins or pancakes. By 1 year of age: work towards feeding your child 3 meals and 2-3 snacks each day. Babies and toddlers have small tummies and high needs for energy. Use higher fat foods such as avocado, nuts/seeds, dips and spreads, and added fat to help them meet their needs for energy. For toddlers: include at least 3-4 foods out of the 4 food groups at a meal and 2-3 snacks *Before 2 years of age: plant-based, milk-type beverages such as almond milk or soy milk are not recommended. They do not have enough nutrition to meet the needs of your growing baby. Continue with the soy-based formula until age 2. If you’ve decided to make the move to a vegan diet for you baby or toddler, here are some key nutrients to be aware of. Protein Many foods within the vegan diet will contain some protein and protein needs for vegan children is only slightly higher than non-vegan children. Make sure to include protein-rich foods at all meals including beans, lentils, peas, soy, tofu, tempeh, ground nuts/seeds or nut/seed butters. There is no need to combine foods at meals to create complete proteins as we previously thought. Vitamin B12 Vitamin B12 is naturally found in animal foods and is also found in some fortified foods such as infant cereals and pre-made foods. As it is difficult to include enough fortified foods in a baby’s diet consistently (we all know about picky eaters!), it is important to supplement as deficiency can have serious negative health effects for growing children. Aim to give your toddler 0.9 mcg of vitamin B12 daily. Vegan breastfeeding mothers should make sure they are getting at least 2.8 mcg of vitamin B12 daily. Iron Iron deficiency is the most common nutrient deficiency in babies and young children. Iron is essential for growth and brain development. Vegetarians may require an intake of 1.8 times more iron than non-vegetarians. Offer iron rich foods at least 2 to 3 times each day to help your baby meet their needs. Vegan food sources of iron include: fortified cereals, beans, peas, lentils, tofu, broccoli, kale, and green beans. A 7 to 12 month old baby needs 11 mg and a 1 to 3 year old toddler needs 7mg of iron daily. As vitamin C helps to increase absorption of iron, pair your iron-containing foods with tomatoes, citrus, melon, strawberries, broccoli, or bell peppers for an added boost. Calcium Calcium is very important in the growing years to build strong and health bones and teeth. There are quite a few sources of calcium in the vegan diet including breast milk, soy-based formula (advised to continue until age 2), and calcium-fortified tofu, almond butter or ground almonds, and beans, peas and lentils. Vitamin D Vitamin D needs can be met through a combination of infant-formula, milk-alternatives, and supplements. To prevent deficiency, babies less than 1 year of age need 400 IU per day and 600 IU is recommended for toddlers 1 to 3 years of age. Omega-3 Omega-3 fats are important for brain development and eye health. Vegan food sources of omega-3 include: ground walnuts, flaxseed oil, ground flaxseeds or chia seeds, hemp seeds, and canola oil. Aim to give your 1 to 3 year old toddler 1.4 grams a specific omega-3 fat called ALA daily – which is approximately half a teaspoon of flaxseed oil daily. As many of these nutrients are critical in the growing years I would strongly advise ALL parents thinking of raising their children with a vegan diet to consult a dietitian or other healthcare professional. This information is for educational purposes and not to be substituted for advice from a medical professional.

Makes 8 sliders Ingredients: For the burger: 1 lbs lean ground chicken thighs 3 tbsp light mayo 2-3 green onions 2 tbsp lemon juice 1 tsp garlic powder 1 tsp dried oregano 1 tsp paprika 1/4 tsp salt For the coating: 1 cup Panko bread ½ cup grated parmesan cheese 1 tsp salt Ground black pepper to taste 3 tbsp canola oil Toppings: Dinner rolls (from Cobbs) or other small buns Lettuce, tomato, pickle, red onion Mayo/mustard Instructions: Combine all ingredients for the chicken burger together in one bowl, stir until well combined (it will be quite wet at this point and that’s ok!) On a plate combine all the ingredients for the coating together Scoop burger mixture using an icecream scoop and add to the coating mixture, roll until completely covered in panko breading Preheat pan over medium heat and add 3 tbsp canola oil, add burgers and cook until no longer pink and thoroughly cooked Add to a bun and top with your favorite toppings

Most parents have no time for Pinterest snacks. No cute teddy bears or adorable butterflies. Nope. No. Time. Sometimes we need snacks that are fast and healthy and that means premade. There are so many options now and keep in mind that snacks don't have to be "perfect", e.g. they may be higher in fibre and lower in protein, and that is ok! Kids will get different nutrients from different foods so these are just guidelines. This is I generally what to look out for: · Low in added salt: Salt isn’t good for kids (or adults) so choose foods that are generally low in sodium on the label, remember the % D.V. or “Daily Value” is based on an adult (not a toddler) so the lower the number the better. - Look for 200mg or less · Contains Fibre: Fibre helps slow the digestion of foods and prevents the sugar peak and crash. It also helps keep kids (and adults!) full for longer which means kids are less likely to be asking for a snack 20 minutes later. - Look for 2 grams of fibre or more · Good source of Protein: Protein also slows the digestion of foods and helps regulate carbohydrate digestion and absorption. Look for 2 grams of protein or more Note: When the foods are made with whole grains and protein containing foods like nuts, seeds, beans, lentils, or legumes they tend to be higher in fibre and protein and kids are less likely to be asking for a snack 20 minutes later. · Contains vitamins and minerals: These are good for kids, no surprise there! Look for good sources of potassium, vitamin C, calcium, magnesium, iron, and phosphorus. · Low in added sugars: The tricky part here is that natural sugars and added sugars aren’t distinguished in Canada, meaning things like dried fruit look like they are VERY high in sugar despite the fact that they are naturally occurring (unlike say, pop tarts). An easier way to look at sugar is to review the label for “Ingredients.” When you look at a nutrition label the ingredients list is ordered in terms of weight. Meaning, if sugar is the first item on ingredient list it is the heaviest ingredient in that food. Generally, that means a pass. Also, remember every 5g of sugar is a teaspoon. So if it has 20g of sugar that means 4 tsp of sugars. · Made with real food ingredients: Do you know what these ingredients are? Do they have multiple hyphenations and strange words? Leave these snacks in the aisle! Here are some of my favorite snacks for kids (all tested and approved by my kids) Gnubees On-the-Go Shakes Dried or freeze dried fruits: we love mango, apricots, raisins, banana chips Harvest Snap Green Pea crisps Seaweed Corn or whole grain crackers Mini cheese portions

If you’ve been reading along, we covered dessert last time. As a refresher, I’m encouraging desserts to be served with (or just after) meals with no imposed “correct” amounts of dinner to be eaten before dessert is served. Dinner is dinner and dessert is dessert. Both are given equal weight of importance. Some families may serve dessert occasionally and some more often depending on what is normal for your household. What about snacks? Following the lead of expert Children’s Dietitian, Ellyn Satter, I encourage you to offer something sweet for snack time occasionally and offer it in unlimited amounts. What does this mean? Occasionally served a plate of chocolate cookies (or other enticing treats) and let the kids decide how much to eat. Offer milk on the side as a healthy accompaniment but don’t restrict portions. Then wait. Take a breath a watch. Don’t make faces, grimaces or comments and let them decide when their body is full. New practice in your house? Don’t be surprised if kids are skeptical, eat quickly, or much more than you would assume. Over time they will learn that this is just a normal occurrence in your house, and they will stop mid-cookie and say, “I’m done”. What about candy? Candy has a bad name. Everything from causing behaviour problems to hyperactivity. If you caught my “Halloween Candy“ blog, you’ll know that the research on candy doesn’t support these findings. This behaviour is more likely related to the exciting environment. When candy is added at planned meals/snacks (instead of a replacement for these foods) it doesn’t have the negative effects we tend to associate with sugar. So if you really want to shake things up, offer candy at snack time with your usual offerings and let them eat and enjoy! I would also encourage you to *gasp* eat some too. Model a healthy relationship with food. Take the power back from candy and it’s no longer this mythical and mysterious food. Offering these “forbidden foods” helps decrease risk of binge eating these foods at a later time. Just a note though: candy can cause cavities or “sugar bugs” as we call them. So limit the time candy is in their mouth (eg avoid prolonged sucking of lollipops etc.) and make sure to use good dental hygiene later.

Grocery shopping can be an amazing opportunity to find, touch, and smell food without the pressure of having it on a plate. Getting kids involved in the shopping process can help them become more familiar with different foods and give them the autonomy to make decisions. This will help with food acceptance and ultimately encourage them to be a better eater! Here are my top strategies to make shopping as painless as possible Make sure they are fed first. And that you’re fed. Grocery shopping takes patience from everyone and you want to minimize the whining that comes with hunger. Avoid shopping when kids are sick or tired, as this is almost a guarantee for meltdowns. Choose a store that offers fresh fruit as a snack, it helps keep them busy. Especially fresh apples, it takes them ages to eat and buys you time uninterrupted. Be organized. Have a shopping list and section it into 4 quadrants. Three of these are generally around the perimeter (Fruit/Veg, Dairy/Alternative, Meat/Alternative, and inside aisles for grains, starches, spices, miscellaneous). Work off the list and have a plan so you don’t need to backtrack. Choose a time of day the store will be QUIET, I like early mornings (we are up anyways!) at 8:30-9am.This will lead to a less stressful experience for everyone. Don’t choose a store that makes you bag your own groceries, you will thank me when your kids are running around at the check out stand. Give them a checklist with foods to find. Let them choose. I find this the most helpful in the produce aisle. - Find the mushrooms and count 10 of them - Smell the pineapples and let me know which smells the best - Choose the best looking cucumber - Find the green apples and put 4 in the basket Give yourself time. Don’t shop with kids when you are in a rush. Or plan a massive shop with them, no one will have fun. Nip the “I wants” in the butt. “I want cookies, I want candies, I want a toy…” list goes on. Usually I nip this with, “oh that’s a good idea to put on your birthday list, did you want me to take a picture so I don’t forget”. Or if it isn’t something you would ever buy, you can say “that’s not something our family eats”, which will follow with your kid saying “but Jimmy has it in his lunch” and the response “every family has different rules.” I’m also not forgetting bribery: This is a tried and true strategy. We use a store that has balloons and a horsey ride at the end.

Although not officially a mental health diagnosis, like bulimia or anorexia, the word “orthorexia” has been around for over 2 decades. It means that you have an unhealthy obsession or fixation with ‘healthy eating’ and this negatively affects your physical, social or mental health. In my practice, I have seen this more often than I ever expected. I work with mostly moms in their 30’s and 40’s and the drive to eat ‘perfectly’ has taken on a new meaning. The “Pinterest Mom” holds out as the ideal: she is thin, happy, follows a ‘clean eating’ lifestyle and her kids are perfect and eat kale with every meal. Spoiler alert, she doesn’t exist in real life. Orthorexia mostly revolves around food quality, not necessarily quantities. When you become so obsessed with food being raw, fresh, organic, GMO free, etc. you aren’t able to fully enjoy your life. Some signs of Orthorexia includes: Religiously checking ingredients list and nutrition facts tables Cutting out multiple types of foods, food groups or limiting intake to a select group of foods only which are deemed "pure" or "clean". Spending excessive time thinking about food Worrying about eating out in social situations Stressing about the possibility that certain "healthy" foods won't be available for meals that aren't planned precisely Some obsessively follow "Healthy Lifestyle" feeds or blogs on social media and have increased interest in what others are eating. The challenging part of orthorexia is that early stages, such as excluding certain foods or seeking to eat “clean”, are often celebrated and praised in our society. However, as the person tries to be “healthier” they may continue to limit “allowed foods” to a short list which can lead to nutritional deficiencies and weight loss. When you become so obsessed with food being raw, fresh, organic, and GMO free you aren’t able to enjoy your life. Orthorexia can cause severe social, physiological and medical complications. What started out as “being healthy” can cause just the opposite. If you, or someone you know, are struggling with these issues make sure to seek help from a professional who has experience working with eating disorders, I would be happy to point you in the right direction.

You’re fed up. Your little one eats NO VEGGIES. It’s been days, weeks, maybe even months since little has willingly eaten veggies (does ketchup count?). It’s especially frustrating when your little use to be a ‘good’ eater and now suddenly turns their nose up at all their old favorites. Hey, there was even a book about this right!? Jerry Seinfeld’s wife wrote it! I know all about this frustration. I have a 2 year old and a 4 year old and I’ve been down this road once before and I’m going through it again now. You are tired of the battles and wonder if you should just puree some veggies into their brownie and be done worrying. My answer to this question is a resounding No. Don’t hide veggies in their foods. Sneaking veggies into foods may have short-term benefits but it isn’t teaching them any valuable habits. Children need to learn the tastes and textures of a variety of foods on their own and in their own time. Also, your children will find out somehow if you hide their veggies. Maybe a sibling will spill the details, or a well-meaning grandma there for a visit might slip saying, “he can’t even taste the cauliflower in that mac and cheese can he!”, or they will somehow learn it for themselves. What you are teaching here is that veggies are ‘so bad’ they need to be hidden in foods. They will also learn to mistrust you. Early years are a time for learning and exploring about food and also developing healthy habits around food and eating. Next time you are considering puréeing some beets into their brownies try these strategies instead: Increasing veggie acceptance Get them involved in the process Let them be as hands on as possible in the grocery store. Describe the details of the choices you are making along with the taste, texture, and smell. Let them touch and smell too. Get them in the kitchen: washing, salad spinners, tearing up pieces of leaves, peeling, and supervised chopping are all favorites for my kids. Food play: use food in play activities like sorting, adding to different bowls, or mixing. Serve veggies in a variety of ways, cooked, raw, added to sauces (but be up front about it). Try, try, try again. Did you know that children need many exposures to foods before readily accepting them? I’m talking about 20 or more. So just keep serving them up! And eat them in front of the kids too :) If you are really concerned about their intake check in with a dietitian to assess if they are meeting their needs!

This has long been a confusing point. It seems that many people believe dietitians are the food police, we put people on a strict diets (no more chocolate!), or we order special diets for hospital patients. While some dietitians may do these things, I definitely don’t, and dietitians are so much more than that! Dietitians are meant to help translate the science of nutrition into tangible (and tasty) meals that satisfy your body and soul. We are trained to get to the root of the issue, spot areas of success or deficiencies, help you feel your best, and become healthier whether there is a chronic disease involved or not. We are also the trusted source of evidence-based nutrition, help debunk myths, and give you a clear idea of the newest fads. We aren’t here to sell you pills or teas or quick fixes. We are here to give you real information and guide you along the path that you choose. We are also counselors and specialize in behavior change using an unbiased and supportive client-centered approach. A lot of people feel like they have to wait for “perfect time” as they think everything in their diet will change 180 degrees and that’s NOT at all the case. Some people are ready for small changes, some are ready for big changes. We work with you to set realistic goals and determine WHAT you need to get there. I’m not your typical dietitian. I look at a holistic picture of health including stress management, sleep, exercise, self-care and of course FOOD and your relationship with food which starts in childhood. We then determine a plan to figure out what will best support you to meet your goals. I refer some people for blood work and medical follow-up. Others need recipes and meal ideas. I have clients that need activities to assist with stress management. Some need a supplement review to determine which vitamins/minerals would be beneficial and which are a waste of money. Some clients like a regular meal plan with structure, grocery lists, and snack ideas. Others like to write and review weekly food journals for feedback. And some need the accountability of weekly email follow up. I’ve been a dietitian for over a decade and with that comes with the experience to customize strategies to best suit your needs. Wherever you are on your journey, I am here to help you along the way. Curious about what I can do for you? Drop me a note jenn@jennmessina.com

Another day spent preparing meals for your little one and another day of NO VEGGIES. I feel you on this one. While it is hard not to sweat the issue, here are my top strategies to increase food acceptance for veggies Get them in the kitchen. I know, I know. It’s messy and inefficient and they can’t do that much when they are little. But I can’t stress how important it is to include the little people in meal prep. Children are much more likely to eat a food if they have been included in the process. So have some dish towels handy and get your little to wash the veggies, peel the corn, pick the leaves off the lettuce, or even slice the veggies (with a butter knife, supervised of course). Give them choice. Ask them to choose which veggie will go on their plate? Cucumber today? Cherry tomato? Broccoli trees? Let them have the independance to choose again helps with acceptance. Sit and eat together. I know this is a hard one. You have busy schedules and multiple after school activities to get to. So find a time, even if it is one or two meals a week, where you can sit down as a family and eat together. When children see other kids or parents eating different foods they are more likely to try it for themselves. Make veggies taste good. So often, I have parents trying to get their kids to eat plain, raw veggies and the kids just aren’t going for it. Increase flavours of veggies with a little melted butter, dips like Ranch dressing, or even roasting the veggies can mellow out strong flavours for cruciferous veggies like broccoli and cauliflower. Don’t make veggies the ‘bad guys’ I also see this strategy all the time “two more bites of broccoli before you get desert” this makes kids think that these foods are ‘so bad’ they need to be bribed into eating them. Don’t sweat it. Kids feel the pressure. They see you watching them. The less pressure kids feel to eat the better eater they become.

I volunteer at my daughter’s preschool and during lunch time I’m blown away by the lunches these kids are bringing. A rainbow of fruits, veggies, plant proteins, whole grains, power cookies and miniature homemade muffins. All in a reusable box and presented beautifully. Wow. These look great. Then I look down at my own sad lunch, a scramble of odds and ends thrown together in an old bread bag. This was a realization. What this was showing me is that I’m not prioritizing myself. As a mom I’m sure you can relate. Everyone’s wellbeing, food, happiness, health, comes before my own. The recipe for burnout. There’s a reason they tell you to put the oxygen mask on first in an airplane emergency. So this season, among the parties, events, late nights and special occasions I’m encouraging you to take care of you. Here are my top 3 tips to sanity. When did you last eat? Eating regularly is so key to managing our day. Everything from stabilizing blood sugars, improved mood, concentration and focus. Also patience. A fed momma is more patient and calm especially when dealing with (what seems like endless) meltdowns. They don’t call it hangry for nothing! Make sure you are fueling yourself every 4-6 hours. Plan ahead and remember you need to eat too. Eat what they eat Kids are watching. Are you slamming a smoothie in the car? Cleaning up and multitasking while they are eating. You’re teaching them that mom’s  health isn’t the priority. Kids also eat a lot better and have better food acceptance when they see healthy modeling behaviours. You feed them good quality, wholesome foods. Now sit down and eat some too. On my wish list this Christmas is a Planet Box for ME. I’m packing myself the good stuff too now. Check out this rad lunch box from @motherhoodandmeals yummmm. Plan for the unexpected If you’re like me you pack snacks in the event your kids will be hungry or you could be delayed. What about planning for you? My glove box now has snacks like whole grain granola bars (I love Kashi Mocha Almond, Kind bars, and RX bars), also some nuts and dried fruit. I also carry a water bottle everywhere. You will be delayed. If your next meal is longer than 4-6hours away then eat something. A car snack is better than no snack. I also have some high protein frozen meals stashed in the freezer. These are no nasty thing of the early 2000’s. High protein, high fibre frozen meals like FitBowls, Powerbowls and local currys now line the frozen aisle. Look for real ingredients quinoa, veg, meat, chicken, lentils/ beans. They are good and fuel you for all the million of activities you have planned.

Beach ball. Hefty. Big eater. Never missed a meal. Fat. We have all heard these words (or even *cringe* said these words) about someone’s child. Children come in all shapes and sizes. Some children are tall and some are short. Some are thin and some are fat. For some reason, society feels the need to comment on children’s weight as if parents are solely responsible for the size of their kids. I’m here to tell you that is simply not true. Some children will be in the 2nd percentile for growth (see the growth charts here) and some will be in the 99th percentile. Genetics plays a large role in body shape and size. Larger people (height or weight) tend to have larger kids. We would never go to a parent and say “wow your  child is very tall, maybe you should feed him less sweets” but for some reason, this is the same response parents with larger children will get. Being in a larger body is not an issue for children, especially if they are consistently following their individual growth curve. As a dietitian, I have heard from clients living in larger bodies who are worried their kids will grow up to endure the same difficulties they experienced growing up. They restrict their meal portions, they don’t allow them sweets, and they try to coerce them to eat their fruits and veggies. Guess what? These kids know what’s up and they’re not buying it. These strategies often backfire. Restriction is the number one cause of overeating/binge behaviors . Hiding food, sneaking food, and eating very fast to ensure they get their fill. These are all classic behaviors  of kids who have been restricted. Your job isn’t to be the food police or to determine what body type your child will end up with. Children are born with an innate sense of intuition with regards to how much or how little they need to grow and thrive. I am always amazed to see my 4 year old stop dead in the middle of an ice cream, and say, “I’m done”. Ever noticed the difference in behaviours at birthday parties? Some kids are stuffing themselves sick and others are eating moderately. The “Birthday Party Test” is something I ask my clients about to see if they have noticed any differences. Kids with restricted diets are often gorging themselves. “Did you know that kids are 242 times more likely to develop an eating disorder than diabetes?” Ellen Satter, renowned feeding expert, and fellow Registered Dietitian, has developed the “Division of Responsibility”. Parents are responsible for the WHAT, WHEN and WHERE and the child is responsible for HOW MUCH and WHETHER or not to eat. Fundamental to parents’ jobs is trusting children to determine how much and whether to eat from what the parents provide. When parents do their jobs with feeding, children do their jobs with eating. Your job is done when you provide a variety of food from all the food groups on the table in a peaceful and calm environment. Looking for tips to break the cycle of meal time battles read more here. So next time your little asks you for seconds of that bread with butter, go ahead and give them an extra serving.

When my daughter was three, I found her in the closet of her bedroom eating toothpaste. I was perplexed, what was she doing and why? When I asked her she looked ashamed and said: “I wanted something sweet.” I felt so guilty, how could I have failed her, I am a dietitian after all. I decided things needed to change. When foods are off-limits or “forbidden,” they hold such power over our lives. Now I’m not saying to just feed your kids candy all day. But what I am saying is to offer dessert and treats more regularly than you think. Dessert Eating Family Serve dessert with meals. Yes with meals. Or just after meals but not contingent on how much they eat. It sounds strange. No coercing, “three more bites and you get dessert” or forcing a taste of each food before they get it. Just serve it with the meal or immediately after regardless of how much they eat. Dessert just is. No catch. You’re giving them equal value as the broccoli. What will you notice? Sweets are very palatable to the taste buds, so kids will eat them first and ask for more. Especially if you are a family that has previously restricted sweets. No seconds on desserts though. Over time you will see that your kids may eat dessert after or during the meal. Or have a few bites and be done. This is the magic! You take the power away from desserts and sweets and they are no longer so desirable. Same goes for adults too, we call this giving yourself “permission to eat” and enjoying and savoring these foods. Dessert Rarely Families I would still suggest you serve desserts 2-3 times a week as above. Choose something you all would enjoy. What To Serve This is up to you. Sometimes it will be fresh pineapple or fruit salad. But also include ice cream, a fresh-baked cookie, or puddings. When we think of the components of these foods, are they really so “bad”? Milk, flour, eggs, sugar. Eating sweets together also helps children learn good eating behaviors from adults. Slowly savoring and enjoying sweets. Mindfully eating them with pleasure. If you are struggling with picky eaters, need more meal and recipe ideas, or are worried about your little one's intake book an appointment today.