From Our Blog

Yesterday I asked a 16-year old female client of mine to tell me the advantages of holding onto her restrictive eating behavior.  She replied, "It makes me feel good, like I've done something."  I took a risk and said "so does this mean your tombstone will read:  great friend, mother, wife and restricter?"  Thankfully, she laughed.  Although it's great to bring humor into this work, eating disorders are certainly no laughing matter.  This young girl is not unlike many others; she's looking for something to make her feel good about herself, something to be good at, to give her life meaning.  Unfortunately, this desire gets projected onto the body all too often in a relentless battle towards perfection and ultimately ends in emptiness.  Alternately, connection, purposeful work, philanthropy and spirituality hold much more promise when it comes to creating a richer, more substantial life. 

I leave a little book called The Pocket Pema Chodrin by my bedside.  Every once in a while, I'll open it and see where I land and what nugget of wisdom this Buddhist nun will bestow on me.  Today, this passage was so apropos, I decided to share it in hopes that it might help any of you who are struggling with perfection whether it be via the body or any other form.

Perfection is like death

    We think that if we just meditated enough or jogged or ate perfect food, everything would be perfect.  But from the point of view of someone who is awake, that's death.  Seeking security or perfection, rejoicing in feeling confirmed and whole, self-contained and comfortable, is some kind of death.  It doesn't have any fresh air.  There's no room for something to come in and interrupt all that.  We are killing the moment by controlling our experience.  Doing this is setting ourselves up for failure, because sooner or later, we're going to have an experience we can't control:  our house is going to burn down, someone we love is going to die, we're going to find out we have cancer, or somebody's going to spill tomato juice [or ketchup] all over our white suit [yoga pants or jeans].

    The essence of life is that it's challenging.  Sometimes it is sweet, and sometimes it is bitter.  Sometimes your body tenses, and sometimes it relaxes or opens.  Sometimes you have a headache, and sometimes you feel 100 percent healthy.  From an awakened perspective, trying to tie up all the loose ends and finally get it together is death, because it involves rejecting a lot of your basic experience.  There is something aggressive about that approach to life, trying to flatten out all the rough spots and imperfections into a nice smooth ride.  To be fully alive, fully human, and completely awake is to be continually thrown out of the nest.  To live fully is to be always in no-man's-land, to experience each moment completely new and fresh.

                                                                                            ~ Pema Chodrin 

Protein Boosts for Gluten/Casein/Soy Free Diets

For children with multiple allergies or sensitities, getting adequate protein can be a challenge.  Although the typical American diet includes plenty of protein, it's the protein in foods that cause allergic reactions and food intolerances.  Take dairy for instance - there are 8 grams of protein in a glass of milk but only 1 gram in rice or almond milk.  Protein is important for growth, brain function and energy.  An average 2-3 year old needs 15-20g of protein.  This is no problem for the adult who easily consumes this in a single meal.  But for a picky toddler with food allergies, it's another story.  Here are some easy ways to add a little protein to your child's selective diet.  Note, I've included some food allergens so just focus on the items your child CAN eat.

1.  Add peanut butter to smoothies, toast and homeade baked goods
2.  Add egg white protein (Deb-El Just Whites) to milk alternative of choice, smoothies, coconut  or almond milk yogurts
3.  Substitute 1/2 the flour with chia powder in baking
4.  Use almond or bean flour in baking
5.  Opt for quinoa pasta which has 8g of protein per cup versus 2g in rice pasta
6.  Make homeade snack bars with nuts seeds and high protein flours like this recipe for  Gluten-free & Vegan Breakfast Bars
7.  Brush egg white onto homeade pizza dough or bagels
8.  Mix beans, pea protein or vegetable protein powder into pasta sauces, stir-fry or other mixed dishes
10. Make popsicles out of frozen fruits & juices blended with various milks and protein powder

Shoot for (2) 8g servings of protein a day for toddlers or check out this formula to calculate your child's individual protein needs How Much Protein Does Your Child Need?

Ashley Bade RD, LDN, CNSD

A new study out of Penn State is the first to reveal an association between variety in the diet and sleep duration. It was found that those on a more varied diet were catching the greater zzz’s while the less-varied diets were counting sheep late into the night.

While we know that a varied diet is essential for optimal health, this study showed a possible new benefit to including a range of healthy foods. Nutrients that were of particular importance were tap water, lycopene (found in red and orange colored fruits and veggies) and total carbohydrates which were lower in the diets of very short sleepers (defined as less than 5 hours per night). Short sleepers (defined as 5-6 hours of sleep per night) had diets that were lower in vitamin C, tap water, selenium (found in nuts, meat & shellfish) and had higher intakes of lutein and zeaxanthin (both found in green leafy vegetables). While the envious long sleepers, defined as catching at least 9 hours of solid sleep per night had diets lower in theobromine (found in chocolate and tea), dodecanoic acid (a saturated fat), choline (from eggs and fatty meats) and total carbohydrates. Perhaps not surprising, this group was found to have a higher intake of alcohol than the other groups. Finally, the standard sleepers (defined as 7-8 hours of shut eye a night) were found to differ in diet overall with no specific nutrients coming to light in this group. However, the normal or standard sleepers were most likely to be in better overall health with lower rates of obesity and chronic disease.

Research has shown us for quite some time that a balanced and varied diet can offer a range of health benefits such as preventing certain cancers and chronic disease; this new study has brought to light the possible connection between specific nutrients in the diet with the sleep cycle. As the study states however, this is the first nationally-representative analysis of sleep duration and diet and the study notes that further studies are needed to assess if these nutrients have actual physiological effects on the sleep regulation.

Working on variety in the diet is important for everyone, no matter what your sleeping habits are. So until research can shed more light on what diet will yield the best slumber, here are a few simple swaps for adding some variety into your day:

1. For breakfast instead of having that healthy bowl of oatmeal plain, add a handful of almonds for some added calcium for bone health and monounsaturated fat for heart health. 

2. Trade romaine lettuce in your lunch salad to spinach. You’ll still get the great vitamins A and C that the romaine lettuce can provide but you’ll also get antioxidants such as lutein, zea-xanthin and beta-carotene from spinach which can help with eye sight and prevention of chronic disease.

3. At dinner swap your typical broccoli or green bean side for a serving of kale which research shows contains at least 45 measureable antioxidant flavonoids- packing a big cancer-preventing punch.

4. Also for dinner, swap out your usual chicken for a protein packed serving of salmon to add heart-healthy omega-3 and omega-6 fatty acids.

5. Change up your usual after dinner treat with a piece of dark chocolate to not only satisfy that sweet tooth, but to add flavonols into your diet, a nutrient with antioxidant properties that research has linked to vascular health.

We got laughing at our team meeting recently as we talked about the assumptions people make about dietitians.  It can be a little uncomfortable in social settings where food is inevitably present.  In fact, we all admitted to occasionally avoiding mention of our profession in this context.  

Once our cover is blown, a predictable string of responses typically ensues: "is this ok to eat?", "would you eat this?", "don't look!", "I'm being so bad" and "you'd have a field day with me!" or better yet, "you eat that?", "oh, now I don't feel so bad", "let me look at your plate" or "I'll just get whatever you get ok?  That way I know it's healthy". 

So, we've crafted some light-hearted replies to put friends, family and acquaintances at ease.  Just remember, we don't want to bring our work home with us any more than you do.  Plus, the reality is, we're subject to the same impulses and imperfections as everyone else.  Yes, it's true, dietitians are people (as in the human kind) too.  In order to drill this point home, I thought it might help to debunk a few myths.  Here are the top ten myths about dietitians debunked.

1.  Dietitians NEVER eat junk food

Enh, wrong!  Dietitians like junk food just as much as the next person.  We may even over-indulge from time to time. 

2.  Dietitians' kids are great eaters

Wrong again!  Our kids can be the pickiest of picky eaters and there's nothing our knowledge and expertise can do about it.  In fact, some of us (aka Ashley) were very picky ourselves as kids.

3.  Dietians always eat a healthy variety of foods

Nope.  Sometimes, most of the time and occasionally none of the time but never always.  Except for a rare few, dietitians run into the same nutritional pitfalls as the rest of the population.  Busy schedules, crises and life impact us and our diets the same way.  Not to mention, sometimes we all just want a plate of pasta!

4.  Dietitians don't eat emotionally

I would love to say this one is true but we have the same biological and emotional makeup that all humans have.  This means that our stress hormones drive us to eat from time to time or we opt to have some comfort food during an emotionally challenging period.  It's important to remember that occasional emotional eating is fine and in fact, normal.  It's when this is the only coping strategy that it's more of a problem.

5.  Dietitans only breastfeed their babies

Yes, "breast is best" and many dieitians do breastfeed.  However, there are many factors that play into mothers' decisions about feeding their babies.  These factors are personal and individual.  Many dietitians may choose to partially or exclusively formula-feed their infants.  And I'd hazard a bet that they're under more scrutiny for it! 

6.  Dietians HATE fast food restaurants

I know we're supposed to but even the best of us probably sneak a few McDonald's french fries from time to time.  There are many of us who will deny this and may even be telling the truth but they're not the majority.

7.  Dietitians never overeat

If you look closely, you can debunk this one yourself.  We're just as capable of over-indulging at a holiday party or on a random Friday night as anyone else.  We like food.  In fact, that's probably why we're in this field!

8.  Dietitians are all skinny

Not at all.  We range in size and shape just like you.  Being skinny is not a requirement to being an RD.  In fact, I've had many patients share that it's a relief when their dietian isn't skinny.  A healthy dietitian (and individual) will honor her body at whatever shape and size it comes.

9.  Dietians are assessing your plate

Natta!  We're busy focusing on ours and enjoying our grub so just relax.

10. Dietitians think nutrition is the answer for EVERYTHING

It would be nice if this were true but the reality is, there are many things that nutrition is not the solution for.  It may help with mood but it can't cure depression or take away grief.  It may help with energy but it isn't a replacement for sleep and healthy stress management. 

Hopefully this helps clarify that us dietians are people first and dietians second!

Ashley Bade RD, LDN, CNSD

Children come with varying appetites; there are the big eaters that seem to be bottomless pits and the little eaters with small bites throughout the day.  While it’s important to honor your child’s appetite, sometimes with children that are frequently seeking food it may be a sign of non-hunger eating.

Non-hunger eating can stem from a variety of sources such as boredom, emotional coping or just the enjoyment of the taste of food. At birth, we are all innately given the ability to regulate our intake based on hunger and fullness ques. This however can quickly go away as our relationship with food is formed in our younger years.  

For children that may be exhibiting non-hunger eating, I like to introduce the idea of “belly hungry” versus “mouth hungry”.  Belly hungry, I describe, is when your belly is growling and has space for food. Mouth hungry on the other hand is when our mouth wants to have a good taste in it, but there isn’t space in our belly.  This is a simple concept that parents can use to defer non-hunger eating by little ones.

If you feel your child may be exhibiting non-hunger eating; here are a few tips for avoiding over-eating while nurturing a healthy relationship with food.

• Introduce the concept of belly hungry and mouth hungry to your child.  Give examples of times when you personally feel belly hungry versus mouth hungry periodically and talk to them about what you do when you are mouth hungry. Bringing up personal examples from time-to-time can help to role model healthy eating behaviors to your child.

• The kitchen/pantry should not be a self-service operation for younger kiddos- try to keep your child on a meal and snack schedule with roughly 2 ½ to 3 hours in between food offerings. This can generate enough appetite to encourage good intake at the balanced meals and snacks you provide without leading to an overly hungry child.

• If your child is asking for food in between planned meals and snacks and you suspect it is non-hunger eating, ask your child if he is belly hungry or mouth hungry. If the answer is belly hungry- it may be best to offer a choice between a fruit and vegetable option.  If he refuses the options given and requests a typical favorite food such as chips or cookies, keep with the options you offered and he will choose one if belly hungry.

• If your child is mouth hungry- have a plan of five different activities he can do instead of eating. With some of my patients it has been helpful if I have them come up with a list themselves with common activities like coloring, playing with a favorite toy or arts & crafts time on the list. By being able to offer a list of alternatives,  you can quickly find something enjoyable for your child to pass the time with until it’s time for the next meal or snack when true belly hunger is likely to be there.

Many individuals follow a gluten-free diet.  Whether it be to manage celiac disease, gluten intolerance or Autism Spectrum Disorders or simply as a preference, there is an increasing trend towards weaning wheat.    

When you walk through the aisles of a grocery store these days, it’s hard to miss the number of foods now labeled "gluten-free"  So, it should be easy to follow a gluten-free diet, right?  Not necessarily.  Gluten is a protein naturally found in wheat and barley.  In theory, only foods with these ingredients have gluten in them.  However, this protein has worked its way into a number of products that don’t naturally contain it, making it a challenge for those who need to avoid it.  Lunchmeats, salad dressings, and seasonings are a few places where you may find hidden gluten.  The good news is, with more people following a gluten-free diet, product labeling has improved.

Responding to the increased demand for these foods, many stores even have a dedicated gluten-free section.  Here, you’ll find crackers, snacks, baking mixes, bagels, waffles and a variety of gluten-free flours made from tapioca, potato, almonds and bean to name a few.  So, there's no need to say 'no' to baked goods when on a gluten-free diet anymore.

Additionally, many grains less common in the American diet are naturally gluten-free.  They belong to a group known as heritage grains and include varieties such as spelt, wild rice, and buckwheat. Read on to learn more about the many gluten-free grains and their uses.

Amaranth
While not a true cereal grain, amaranth has a similar nutrient profile making it a good whole grain choice. It is high in calcium, iron, magnesium, phosphorus, potassium, and vitamin C. It is also a complete protein and good for lowering cholesterol and improving heart health because of its whole grain properties such as high fiber. 

How to use:  Cook amaranth by boiling it. While the inside becomes soft after cooking, its outside never loses a crunchy texture. Some say it pops as caviar does. After boiling, try laying the grain flat on a cookie sheet to dry. The dried grains can be added in salads, batters, and soups.

Buckwheat
Also not a true cereal grain, buckwheat is known for not only being incredibly high in protein, but also for being a complete protein. Be careful though, some studies suggest that it may have low protein digestibility. What does this mean? Kids and people with digestive tract issues may not be able to use the protein. 

How to use: You can use this high fiber grain in its flour form. It is a great flour for making noodles, crepes, and other baked goods; though it may take a little trial and error to get the ratios right.

Corn
While corn may not always have the greatest rep because of its slightly higher sugar content, the truth is this whole grain is high in vitamin A and antioxidants, making it a great choice. Combine it beans to get a complete protein!

How to use:
Corn can be boiled and eaten right off the ear. It can also be dried and then ground into cornmeal. Use it in polenta, corn bread, muffins, and more.

Millet
Millet is known for being high in antioxidants and magnesium. Like the other whole, heritage grains, it is also high in protein and in fiber, helping to keep you fuller longer.

How to use:
It can be used in pilafs or made into a breakfast cereal. Try popping it as you would popcorn for a wholesome snack. It can even be ground into flour and added to recipes in place of wheat flour. However, once again, it may take a few times to get the amount just right.

Oats
Try this grain for huge amounts of fiber, protein, and healthy fats without an excessive amount of carbohydrates. It is also known for containing polyphenols which have anti-oxidant, anti-inflammatory, and even anti-itching uses. Be careful though; oats are often processed in the same place as wheat and may be contaminated with gluten. Be sure to double check that your oats are gluten free.  Also, Oats contain a protein similar to gluten, anulin which may act similar to gluten and cause the same issues for those who are sensitive. 

How to use:
Oats are just for oatmeal – though they do make a wonderful, filling, and long-lasting breakfast. They can also be made into granola or added to cookies. Try using them in place of breadcrumbs in meatballs or bread your chicken tenders for new twist!

Quinoa
This grain is commonly referred to as a super food, and for good reason. It is a complete protein with a high protein to carbohydrate ratio. In other words, it contains more protein per carb than many other grains.
 
How to use:
To cook, boil this grain. Though be sure to rinse before to prevent a gritty dish. Quinoa is a wonderful addition to pilafs and soups. It too can be used as a breading for meat. You can even swap it out for oatmeal for a new take on cookies!

Rice
Be sure to get brown rice for the true whole grain. When you do, you will have a grain high in manganese and selenium. Like the other whole grains, brown rice is high in fiber.

How to use:
Boil this grain and add to soups, rice pudding, pilafs, and more.

Sorghum
Unlike most other grains, you can eat the whole thing – no hulling required! This means that most of the nutrients are still intact when consumed. It also has a low glycemic index, helping to stop insulin spikes and keep you full much longer.

How to use:
Sorghum has many uses! It can be made into an oatmeal-like breakfast porridge or ground for flour. You’ll see it in many gluten-free baked goods and can use it in your own baking and cooking.

Teff
Teff is known for having the highest calcium content of the grains. It is also high in vitamin C and fiber.

How to use:
You’ll see it pancakes, breads, etc., though these baked goods tend to have a more dense texture. It can also be dry cooked and added to veggies and more, similarly to sesame seeds.

Wild rice
Wild rice is not truly rice. It goes by that name because its shape mimics rice. This grain is high in protein and many other nutrients including fiber, folate, magnesium, phosphorous, manganese, zinc, vitamin B6, niacin AND antioxidants. It is truly a powerhouse grain.

How to use:
 Because of its thick shell, wild rice is often combined with other rices. However, it can also be used as part of the stuffing for stuffed peppers or mushrooms. Use it as part of breading for a new experience with breaded meats! You can even add it to soups for extra punch!

How do ancient grains measure up nutritionally to wheat?  Check out this chart adapted from the Whole Grains Council.

Table 1 Nutrient profiles based on 40 gram (~ 0.5 cups). Adapted from the USDA National Nutrient Database

Also, this article shows a detailed comparison of the vitamin and mineral content.  For more information on grains, visit the Whole Grains Council. 

The fresh feeling ushered in by the New Year seems like the ideal time to make big changes. New Year resolutions are set and approached with enthusiasm and confidence for success. Yet even with this enthusiasm, 40% of individuals polled by the Marist Poll did not follow through with their New Year goals.  Another study by the University of Scranton showed that 30% give up their resolutions after two weeks.  So, what goes wrong?  Read on to find out how you can improve the likelihood of reaching your goals.

The #1 New Years resolution is – no surprise here, to lose weight.  Getting organized and spending less money follow closely at #2 and #3.  Regardless of the specific goal, resolutions require behavior changes that can be difficult to make “stick”.  Starting out right can help you succeed throughout the year and even longer.  Here are some ways to do it.

Strengthen your self-control.  Start small. Say no to the second cookie after dinner. Start making small changes so that you don’t become overwhelmed by trying to do it all at once.

Set a specific goal with smaller milestones.  You may want to lose 20 pounds, but focusing on such a long-term goal may make you more likely to call it quits. Smaller milestones on the way to your long-term goal are easier to achieve and provide more quickly and frequently achieved gratification.

Develop a plan for achieving your goal.  Include details for managing any setbacks.  It is important to have a plan to follow. It is difficult to, for example, lose weight without knowing what steps to take to improve how and what you eat. Including details for setbacks will help you power through any obstacles without giving up. It will remind you that a small setback is not a failure.

Create a form of accountability.  Trying to lose weight? Keep a food journal to make you think about what you’re eating. Trying to quit smoking? Have a friend check-in to see how you’re doing. Be creative in figuring out what form of accountability works for you.

Reward yourself!  Remember those smaller milestones? These provide a great opportunity to reward yourself. There are many creative incentives to keep yourself going. A great example is to use money you would have otherwise used on take-out or snacks from the vending machine on a manicure.

Stay positive.  It's easy to get lost in the challenges to keeping your resolution. If you find yourself becoming overwhelmed with the negative, shift your mindset. Stop thinking about how hard it is not to eat the cheeseburger.  Instead, remind yourself of how much more energetic you feel. Think about how great you’ll feel when you can run and play with your kids or how gratifying it is to follow through on a goal you set for yourself.

See a counselor.  Finding a great counselor, such as a dietician, can help you stay on track. Not only can they help you prepare a detailed plan for success, they are there for you throughout the process. They can serve as encouragement and accountability, helping you stay on track if you hit a setback!

Remain persistent.  There is no one “right” way to approach a resolution. Everyone is different. The first plan you try may not work. But don’t give up! Prepare yourself ahead of time for the possibility of having to rework your plan. Keeping a positive attitude throughout is vital to finding success!

Is your resolution to live and eat more healthfully individually or as a family? Try these tips from our dieticians for easy changes to incorporate into your daily routine!

Gather Around the Table.  Families that share at least 3 meals per week are more likely to have children with healthy eating habits, weights within the normal range and a decreased rate of eating disorders. Aim for at least 3 shared meals per week- this can be a simple breakfast before the school day or a dinner in the dining room, what matters is that the family is together!

Make Half Your Grains Whole.  Whole grains are a great source of fiber, vitamins and minerals that refined grains just can’t stand up to. Make a goal of changing at least half of your grains to whole grains. Choose wheat bread, brown rice, whole grain pasta, quinoa, or oatmeal for the majority of your starch choices to reap the benefit of these super foods.  

Think about portions.  When taking foods from a package, take the simple step of checking the serving size on the nutrition facts label. Portion out the serving size as a starting point for you and your loved ones. 

Please Don’t Pass the Salt.  Limiting sodium for you and your family now can greatly help lower the risk of stroke and heart disease later in life. Start by avoiding adding salt while cooking, don’t add it onto foods and choose packaged products with ~300 mg or less of sodium per serving.

Power Off.  Eating in front of TV or computer screens can take our focus off our meal or snack and can easily lead to overeating. A great way to avoid excess calories is to take the pledge to be mindful of your foods.  When you eat sit away from the screen and pay attention to the taste, the smell and your satiety or fullness factor.

 For some help staying the course with your New Years Resolutions, contact our dietitians to set up an appointment today info@metrowestnutrition.com.

We are very pleased to welcome Registered Dietitian, Ashley Bade to our team.  Ashley brings with her a great deal of pediatric experience.  This experience along with her practical approach and fun, energetic personality makes her a great fit for kids and their parents.  Picky eating is her passion.  Welcome to the team Ashley!  

Find out more about Ashley here.

Thanksgiving is a wonderful holiday; a chance to reflect, connect with family and enjoy delicious food. However, for many, it's mixed with feelings of fear and guilt. A day known for indulgence, those with eating disorders and food issues find it challenging.  Here are a few tips to help you through:

1.  Plan ahead.  Make a game plan for the day.  Visualizing it will help.

2.  Don't skip meals.  Restricting leads to overeating and bingeing.

3.  Take breaks from food (and people) as needed.

4.  Get some exercise or go outside.  Take a brisk walk with a family member or pet.

5.  Remember, it's only ONE DAY!

This may help.  The truth is you can't do much "damage" in a day.  As this article notes, while popular diet websites claim high calorie tallies of 4500-5000, it's a feat just to reach 3000. Translate this to weight gain, accounting for the increase in metabolism due to digestion and we're talking 1/8-1/4 pound tops!  Most of us, especially women fluctuate more than that on a daily basis anyway.  If you're listening to your body and following hunger cues, it'll all even out anyway.  Any attempt to prepare for your feast by restricting leading up to it is more likely to result in a full out binge, days of being "off" and greater remorse. So indulge and enjoy.  LET GO OF THE GUILT! 

Here in the land of plenty, we have come to assume that nutritional deficiencies are a thing of the past.  True, we aren't lacking macronutrients; we get plenty of carbohydrate, protein and fat.  However, that doesn't ensure we aren't falling short in some other areas. 

Our grocery aisles are lined with man-made, highly processed "food-like substances" as Michael Pollan would say; foods that have been stripped of most nutrition.  Food companies will often enhance these same foods with labratory-produced nutrients but it's like replacing a hundred dollar bill with monopoly money; it may appear more or less the same but it's just not worth as much.  In addition to being void of some critical nutrition, most of the foods in the typical American diet are high in omega-6 fatty acids and low in omega-3's, a combination known to aggrevate inflammation and possibly impact neurological function.  Of course, what foods do most kids whose brains are still developing live on?   Yup, you guessed it, those delicious, factory-produced foods loaded with artificial ingredients, corn products and soybean oil.

Last week, I attended a great seminar by well-known registered dietitian, Elizabeth Strickland, MS, RD who specializes in nutrition for autism.  She makes a great case for how nutrition plays a large role in the cause and treatment of this growing epidemic.  1 in 88 kids (54 boys) is diagnosed with autism.  There are a number of nutritional factors that likely play into this.  Basicly, the combination of artificial foods, lack of essential nutrients, pesticides and other environmental toxins are wrecking havoc on our kids brains.  All these artificial ingredients coupled with lack of protective nutrition create the perfect neurological storm.  And what foods our kids get at school?  Foods that are subsidized and approved by the USDA, the same organization that regulates the industry that produces the majority of our food-like substances.

Working with eating disorders, I've always aired on the side of liberal eating; incorporating ALL foods into the diet.  I've informed clients that there are no "bad foods" and that everything fits.  I've lived this way myself, in fact.  In effort to help my kids shape a healthy, positive relationship with food and encourage them to take part in our social customs that revolve around food, I've been fairly permissive with (non)food.  In fact, I will confess, a popular donut joint was a morning ritual during our kitchen renovation.  To the point where we were all in withdrawal once the project was complete!  I'm sure if you asked my son what his favorite foods are, he would answer donuts, cupcakes and pizza without hesitation.  And who can blame him?  They taste good.  As humans, we're programmed to like foods that are high in fat, sugar and calories because they yield more energy, hence survival.   

On the flip side, I've also heard my toddler refer to grapes as treats and watched him beg for an apple or carrot stick. When offered the choice, many kids will opt for a healthier option, especially if it's presented in an appealing way.  Fruits and veggies are colorful and fun to eat and entirely worth the effort in preparation.  Granted, there are kids out there who are pickier than most and they may need a more intensive intervention.  A registered dietitian can certainly help with that.

Personally, I will continue to grapple with balancing my nutrition knowledge with the desire to maintain a flexible, enjoyable and inclusive relationship with food for myself and my family.  I have no desire to uphold rigid "food rules" but also feel that no momentary pleasure from food is worth sacrificing my kids' neurological function and the joys in life that come from that.  Hopefully, I can help my kids and my clients navigate this tricky line as well.