From parenting hacks to tips to get us through the tough parenting days, TikTok delivers
You either love TikTok or you hate TikTok, but if you fall into the latter, hold up for just one second and hear us out. Yes, TikTok is sometimes questionable, but there are some real gems of wisdom and advice that we’ve seen on the video platform and have personally tried out—resulting in some rock-star parenting moves. So if you aren’t too sus of TikTok parenting advice, check out these tried-and-true favorites below.
Saying “you don’t have to eat it” actually works in your favor
Have a picky eater in the house? You know, the kid who only eats food in three shades of white or the kid who physically gags at the sight of anything new on their plate? There is hope—and no, it doesn’t consist of waiting for them to go to college and outgrow their food aversions. We asked doctors, nutritionists, and the like for tips on how to get kids to eat healthy(ier). See not only how you can use their techniques to get your kids to eat something other than boxed mac ‘n cheese, but which positive words will help you get there.
This article is sponsored by Sun-Maid, one of the most iconic, timeless and trusted snacks in America. With delicious yet versatile products, busy parents can make wholesome recipes that are ready to eat anytime, anywhere. Learn more about Sun-Maid here!
Things You Can Do to Get Kids to Eat Healthily
Play Grocery Store Games
Bonnie Taub-Dix, RDN, and author of Read It Before You Eat It—Taking You from Label to Table sees the supermarket as a giant classroom. "For example, grocery store 'field trips' allowed me to show and tell my kids that all foods can fit into a healthy diet as long as you know how to balance your plate. For older kids, ask them to compare the labels of certain products to show them how vastly different even similar-looking foods are from a nutritional standpoint."
If your kids are too young to read labels or you are just beginning your healthy-eating journey, Taub-Dix recommends playing games in the grocery store. "Play 'I Spy' in the produce aisle by asking them to pick out colorful foods that are red, green, or yellow, for example. Or have them find foods that are circular, oval, or some other shape. Spotting red foods or round foods, for example, may help kids see the food as something that's fun instead of something they'd prefer to avoid. This game can be expanded on when you go home—just unpack and use the similarly shaped or colored purchases to create simple recipes your kids can help prepare."
Catherine McCord, founder of Weelicious and One Potato—an organic meal-delivery kit made with families in mind—knows a thing or two about how to get kids to eat healthy foods. Her secret weapon? Making meals approachable yet fun like these monogrammed sandwiches.
Always on the lookout for the next idea to help parents in the daily meal struggle, McCord also launched the Smoothie Project Cookbook, inspired by her son when she was looking for a way to boost his nutrition. And truth be told, what kid can resist a smoothie? The best part is when McCord dropped this expert tip: "Adding frozen cauliflower makes smoothies creamy, and you don’t taste it." Your kid gets a great-tasting smoothie, and you get to sneak in some vegetables—all without your picky eater being the wiser.
There's nothing wrong with appealing to a toddler's taste says Taub-Dix. "Think outside the pan and add something sweet to complement the taste of certain veggies. For example, saute dried cranberries, chopped dried apricots, or raisins along with broccoli rabe to cut its bitter taste. Or drizzle some honey on Brussels sprouts before roasting them. Adding a touch of sweetness for young palates can make vegetables way more desirable. I'm not suggesting that you spoon on sugar or add sweet ingredients in large quantities, but my whole family enjoys these additions to vegetable dishes and yours may too."
Stop the Custom Meals
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Kai Nunziato-Cruz, a 14-year-old nutrition expert and author of Digest This Now for Kids!, (son of Dr. Liz Cruz, a Board Certified Gastroenterologist, and Tina Nunziato, a Certified Holistic Nutritionist) recommends parents stop making kids separate meals. "If the parents are eating a healthy meal, the kids need to eat the same meal. Don’t give the kids whatever they want. They will always choose chicken fingers and mac 'n' cheese over salmon and broccoli. If you don’t give them the option they might not eat dinner a few times but they will start to eat the healthier foods eventually."
And if you really are committed to eating healthier (the whole family included) then it's time to cut the junk says Nunziato-Cruz who suggests parents stop buying junk food and having it around the house. "Only buy fresh fruits and vegetables for kids to snack on. They will snack on whatever is nearby. But if junk food is there too, they will always choose that instead. Don’t make it available."
Registered dietitian nutritionist and founder of Kids Eat in Color, Jennifer Anderson, empowers her clients by saying, "You don't have to eat it." She says, "Instead of forcing kids to eat vegetables, I recommend telling kids, 'You don't have to eat it.' It's easy to think that forcing kids to eat food will get them to like it. What often happens instead, is that they end up disliking the food they were forced to eat. This doesn't mean 'anything goes' at dinnertime, however. It means that parents serve a balanced meal, including at least one food they know their child likes, and the child decides what to eat from what is available."
In addition to her website, Anderson's Instagram page is full of advice on getting kids to choose healthy foods, including how to incorporate dessert into meals in a healthy way and create balance.
"Let's eat together."
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"Family meals are very successful at improving kids' eating habits," says LeeAnn Smith Weintraub, MPH, RD, and founder of HalfaCup.com, where she offers nutritional advice and counseling. "Family meals provide the opportunity for adults to model healthy eating habits and good table manners to children. Family meals are associated with better nutrition including greater consumption of fruit and vegetables as well as other academic and mental health benefits."
Of course, family meals don't have to mean just dinner. Between work and after-school activities, there isn't a lot of time left during the week for a good old-fashioned family meal at night. If that's the case, try committing to a family meal at breakfast and model the same good, healthy choices in the morning as you would at night.
"Check your belly."
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We've all been there—a little voice from behind tells you they are hungry a few minutes after all the food has been put away. "Parents often struggle with getting young children to eat well at mealtime," says Weintraub. "It's challenging for some kids to sit through meals and eat what's offered to them. Then once the kitchen is cleaned up and food is put away, kids tell their parents they are hungry. Of course, this can be super frustrating for parents and caregivers."
Weintraub says parents can encourage children to eat healthy foods at meals by asking them to check their bellies before they're excused from the table. Asking how much space is left in their stomachs for food will help them learn to assess their own fullness and hunger. She says, "It's best to avoid telling kids to 'eat more' or 'finish what's on their plate,' which teaches kids to eat based on external, not internal, cues."
"It's okay to play with your food."
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Anderson, from Kids Eat in Color, loves to encourage small children to play with their food. "Small children often go through a phase of neophobia, the fear of new things. They become afraid of new foods too, and picky eating is often the result. Food that was out of season over the winter is suddenly 'new' to them! One way that we can help kids learn that foods are okay is by having them play with the food. Take the example of summer squash. Sauteed squash rounds may have been okay last summer, but this summer a toddler may be scared of it. You can ask them at dinner, 'Can you stack your squash?' Many toddlers are happy to try to stack their food. They may not eat it right away, but this is the first step to learning it is safe so that they can try it in the future."
"What food can we grow?"
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"Getting kids involved in gardening can help increase veggie consumption. If you don't have room for a full-on vegetable garden, even encouraging your child to water herbs growing in pots on a windowsill can help your plants and child flourish while teaching a lesson about responsibility. Also, a salad or any other dish may look a lot more attractive to your child if it includes the fresh basil or parsley that they helped to nurture," says Taub-Dix.
For those without a green thumb—here are 12 easy gardening projects to get you started on your healthy-eating journey.
This list of classic table manners is great for formal holiday gatherings
If you remember your parents raging against elbows on the table when you were a kid, you’re not alone. While these memories may now seem old-fashioned, having good manners will never go out of style. Use the holiday season as an opportunity to help your kids to practice proper etiquette (if they’re old enough to understand the concept). From putting a napkin in their lap to clearing their plate off the table and everything in between, here are the table manners that’ll encourage the best behavior when dealing with a more formal dining situation
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1. Come to the table with a clean face and hands.
Bite-sized etiquette: Especially given the fact that kids will be sharing serving utensils with others, a quick wash really won't hurt.
2. Place your napkin in your lap before eating.
Bite-sized etiquette: Little kids can fold their napkins in half to make them smaller and keep them in place. Having something in the kids' lap is a great reminder not to lick food off their fingers!
3. Unless told otherwise, wait until everyone is seated and served to begin eating.
Bite-sized etiquette: This rule varies based on how formal or casual the meal is, whether it's buffet-style or if the kids are actually old enough to wait. Some hosts will also insist you start eating immediately if the food is hot (so it doesn't go cold while you wait). If they aren't sure, teach kids to show consideration by asking if they can start their meal once served or whether they should wait.
4. Try to hold your cutlery properly and (for older kids) cut your food with a fork and knife.
Bite-sized etiquette: Once your kids are old enough (toddlers get a hall pass!), teach them how to cut their food using a fork and knife and show them how to bring food up to their mouth instead of leaning over to eat. Here's a guide to fork and knife etiquette.
5. Don't talk while there's food in your mouth.
Bite-sized etiquette: This seems simple enough, but even adults sometimes have trouble waiting to say something until they've swallowed their food. Remind kids to chew with their mouths closed and not to burp with abandon.
6. But do talk to everyone at the table.
Bite-sized etiquette: It's fun to have a one-on-one with someone, but not always when there are two, three, or more people at the table. Encourage kids to engage with everyone sitting down to dine, whether it's just mom or dad or includes others like grandparents, family, or friends.
Bite-sized etiquette: With so many hand-held foods in the mix on a regular dinner night (think tacos, fries, nuggets, pizza, hard-boiled eggs, etc.), kids may find it tempting to play with their meals. Let young diners know they should stick to eating their food instead of making it double as a toy (you can make exceptions for littler ones and picky eaters who are learning to eat new foods).
8. Double-dipping is a no-no.
Bite-sized etiquette: To avoid sharing germs and to practice common courtesy, don't double-dip! Instead, if you spot salsa, ranch, guacamole, or hummus, serve yourself the amount you want onto your own plate and then dip as much as you want into that individual portion. Think it's no big deal to plunge that bitten chip into the guac a second time? Read this to see why even science says you shouldn't do it!
Bite-sized etiquette: Avoid leaning over the table to access an out-of-reach item. Say "Please pass the peas" and wait for the person closest to the dish to send them your way.
10. Don't complain about the food.
Bite-sized etiquette: This is a huge one! Every parent has cooked a meal only to be met with moans and groans once served. Appreciation and respect for what's prepared starts at the home table. Kids may be a guest at grandma's or a friend's house, and they need to learn to be grateful and have good manners for what is on the table (Note: this advice is in the absence of food allergies or diet restrictions—in this situation, kids should always voice what they can and can't eat).
Bite-sized etiquette: We all do it, but when screens at the table aren't appropriate, practice what you preach and don't allow smartphones, electronic devices, or toys anywhere near the dinner table. Also, refrain from answering phone calls, emails, or texts until the meal is over. Recent studies show that almost half of parents share fewer meals with their families today than they did as kids, and "57% of parents agree that even when they eat together as a family, some of their family members are distracted by technology."
12. Stay at the dinner table until everyone finishes eating or ask to be excused (then clear your plate).
Bite-sized etiquette: Family dinners should include everyone enjoying each other's company until the last person has finished eating. If the kiddo needs to leave the table before then, they should ask for permission to be excused. At the meal's end, have kids clear their plates and offer to clear others if necessary, then end the meal by saying thank you.
Kids may think potty humor is hilarious, and you might even be forced to swallow a giggle sometimes, but the dinner table isn't the optimal place to hear jokes about flatulence.
14. Say thank you for the meal.
Bite-sized etiquette: Someone, whether it was you or a family member or friend, put a lot of effort into cooking the food, and kids should recognize and give props to the chef.
The risotto recipe is packed with one of the best vitamin C foods for kids
Think vitamin C is only found in oranges? Think again. Boost those immune systems with these Vitamin C foods for kids that will upgrade your family’s daily dose of this all-important vitamin, starting with breakfast all the way through dessert. Doing this might even help stave off some of the impending sick days we know are on the horizon. From healthy Dole Whip to irresistible Brussels sprouts, these foods are high in vitamin C and worthy of any winter menu.
Brussels sprouts are an excellent choice if you want to boost your vitamin C consumption. And if you're looking for a recipe that'll be a winner with kids and adults alike, you're in luck. This dish is a comfort food classic, sporting bacon, and a cheesy sauce. Click on over toOat & Sesame for more!
If you're a fan of Disneyland's Dole Whip, we've got a double dose of good news. We have a recipe that not only promises a healthy version of your favorite treat but also includes a good dose of vitamin C, thanks to pineapple. Grab your Mickey Mouse ears and get the recipe from Almost Supermom.
Broccoli actually has more vitamin C than an orange, so it's a great green bet for your family's diet! This recipe from Savory Tooth is a kid-friendly way to welcome broccoli to your dinner table—and it doesn't require constant stirring!
Zucchini is a good source of vitamin C (the skin especially), and this recipe is great for a quick and delicious dinner. It has the melty cheese and pepperoni of your favorite pizza, but with a healthy twist. Best of all, it's a dump-and-bake kind of meal! Get the recipe from The Seasoned Mom.
Oranges may get a lot of the vitamin C glory, but lemons are a powerhouse source, too. The best way to take advantage? This one-dish meal that’s homey, tasty, and bursting with lemon flavor. Get the recipe here.
If your tots love tots, you've got to give this version, courtesy of Gimme Delicious, a try. Here, broccoli is the star, along with its hefty dose of vitamin C. Plus, they're baked, not fried, and perfect for a snack or main meal.
Cauliflower has a surprising amount of vitamin C, but the trick is finding a kid-friendly recipe spotlighting this particular veggie. Cue this chowder that pairs roasted cauliflower with sweet corn, bacon bits, and cheesy goodness. Get the recipe from Valerie’s Kitchen.
Just a cup of red bell peppers has a whopping amount of vitamin C and this recipe uses whole peppers in a super delicious way! They’re also so easy to make that kids can even help out. Get the recipe here.
This colorful smoothie bowl isn’t just a beautiful way to start your day. It’s also chock-full of healthy fruit, including vitamin C-rich mangos. And if you don’t live in a tropical climate? Just grab the majority of your ingredients from the frozen aisle. Get the recipe from Downshiftology.
We have just one word for this salmon dish: yum! It gets points for being easy to whip up, and there’s also a pineapple salsa full of fresh flavor and vitamin C. It sounds like a dinner winner to us! Get the recipe from Dinner at the Zoo.
There are tons of ways to enjoy strawberries and their sweet vitamin C benefits, but we’re partial to this three-ingredient agua fresca. It’s a perfect summer drink (or a perfect drink if you want to pretend that it’s summer). Get the recipe from Lola’s Cocina.
We salute you if you've got a kid who will eat kale chips. This homemade version is ultra-easy to make and features all the fantastic nutritional perks of kale (including vitamin C!). Get the recipe here.
The Green Goblin Smoothie
Lindsey Johnson
Not only can you prep all the ingredients for this smoothie ahead of time, but you can also feel good about those ingredients (Think healthy superfoods: spinach, oranges, pineapple, and banana.). Get the recipe here.
Did you know kiwi is a killer source of vitamin C? It also makes an excellent popsicle—and this no-fuss recipe is proof! Grab dixie cups and frozen peas (yes, peas!), and you’re halfway to enjoying a delish frozen treat. Get the recipe here.
The vitamin C train doesn't have to stop at dinner. Give your dessert the extra boost with this delicious creamy coconut tangelo rice pudding recipe from Boulder Locavore. Tangelos (a hybrid of mandarin oranges and tangerines) have a tangy kick that pairs well with creamy coconut milk.
The weekday morning struggle is real—getting everyone out the door, fully dressed, with everything they need on time is a miracle in itself. Turn the chaos into calm with these make-ahead breakfasts for kids. We’ve found putting in extra time the night before or on the weekend will make your mornings run smoother. Scroll down for breakfast inspo that’ll make your mornings easier.
This Creamsicle Chia Pudding from A Taste of Madness is one of the most delicious make-ahead breakfast recipes for kids. Your family will be wanting seconds of this one.
The kids will love this apple pie oatmeal smoothie from The Stay at Home Chef—it tastes like apple pie in a glass! The recipe keeps the sugar to a minimum, making it a healthy way to start the day.
We’ve seen a million twists on muffin tin eggs, but you’ll definitely want to try this one from The Cheerful Kitchen. With veggies, cheese and ground beef, it’s filling enough to keep little bellies satisfied until lunchtime.
This granola from Joy Food Sunshine is super easy to make and will make your mornings a breeze. You can serve it up as cereal, sprinkle it over yogurt with some berries or just gobble it up by the handful.
These breakfast burritos from The Suburban Soapbox can be prepared on the weekend and stashed in the freezer for up to a month. Just pop them in the microwave and they’ll be your savior on stressful mornings.
Make a batch of these muffins from My Food Story on the weekend, and you’ll be set for the whole week. The chocolate chips make them an instant hit with the kids, and the wholesome ingredients make them a win for parents too.
If your little ones like oatmeal, then you’ll want to give overnight oats a try. This version from Sue Bee Homemaker is bursting with berries and adding a sprinkling of chia seeds ups the nutritional benefits even more.
Skip the Egg McMuffins and try out The Charming Detroiter’s genius make-ahead breakfast sandwiches instead. Your little foodies will have a new favorite breakfast.
For an impressive breakfast totally worth the (night before) effort, you’ve got to try this recipe from Seasonal Cravings. With layers of fruit and chia pudding, it’s as healthy as it is eye-catching.
You can make this breakfast casserole from The Cookie Rookie on the weekend, and the leftovers will be just as tasty heated up throughout the week. The dish is stuffed with kid-fave ingredients like ham, cheese and crusty bread to start your day off on a delicious note.
When you embrace the rainbow, you embrace healthy recipes and a healthy diet. Eating colorfully means yummy foods filled with flavor in all tastes and textures—bursting with vitamins, minerals, fiber and of course, color! From the main meal to sweet desserts, these kid-friendly healthy recipes will have you cooking up goodies that are just as much fun to look at they are to eat.
If you haven't spotted this unmistakable photo around Pinterest yet, it's time to try out The Indigo Kitchen's sushi recipe. Using natural savory dyes like spirulina and purple cabbage, this is a 100% plant-based sushi roll that's perfect for convincing your picky eaters that sushi is both fun to make and eat.
For a no-bake dessert that takes only 30 minutes to make, these rainbow rice krispie treats are a must. Colorful and delicious, what’s not to love? We know our little monkeys feel the same way, and this recipe from The Gracious Wife is sure to stir up some excitement. Experiment with natural sweet dyes, like carrot juice, beet juice and blackberry juice for added nutrition!
This deliciously simple recipe from The View from Great Island is almost too easy to pass up. Add in extra zucchini and eggplant to customize your rainbow and let the kids help with the prep work! Ready to grill in no time, these kabobs are the perfect pop of color for your summer cookout.
We could eat five of these spring rolls plain... they're that good! This bright recipe from Oh, The Things We'll Make is a perfect one to try with your dexterous ones, as the sticky rice wrapper is a great new food texture. Big on seafood this summer? Steam and halve a few shrimp for a bit of pink in your rainbow.
We would never leave you without a refreshing glass of bubbly if we can help it, so check out this easy mix by Julie's Eats & Treats. Layer your fruits and pour your cocktail right over it all—let it soak for an hour to get that true sangria blend. Making a batch for the kiddie tea party? Try a mix of white grape or apple juice and ginger ale instead.
Rainbow Smoothie
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Sip a rainbow of veggies blended into a colorful smoothie. Kids won't even realize that it's packed with vitamins!
Bake up a rainbow of healthy veggies with this easy recipe. Encourage your kids to pick out their own veggies and arrange them into a rainbow or other colorful design.
Tasting the rainbow (without all the added sugar) is made easy with this recipe from Family Food on the Table. Turn breakfast into a talent show by serving it DIY-style, and see what your mini artists can do!
Bake up this perfectly portable cake for your next celebration. Kids will love filling up Mason jars with rainbow layers and can easily stir up this simple recipe with a little help from Mom or Dad.
Try this combination of sweet, salty and a dash of spicy for your next family dinner. With zoodles (that's spiralized zucchini to you) for your kids to slurp up, we guarantee this will be a delicious hit. Stir in shrimp or chicken, or find the vegetarian recipe over at Get Inspired Everyday.
As if we could forget a fresh summer dip like this one from Gimme Some Oven. Even though blogger Ali Ebright has walked us through dozens of different salsa ideas, we would be remiss if her vibrant mix did not make an appearance with the rest of the rainbow. Hearty, healthy and absolutely tasty, we hope your kids enjoy a chip-full this summer.
We recently jumped on the cauliflower bandwagon, which we love for its alphabet of vitamins and versatility. If your family hasn't tried a cauliflower crust pizza, this cheerful recipe from Gimme Delicious is sure to win them over—or trick them over. Tiny tots aren't corn and tomato fans? Try a Hawaiian theme with pineapple and diced ham!
We can never resist a good kale smoothie when the sun is out and the humidity settles into our hair. We especially love this smoothie bowl (kale optional) from Breanna Spain because our wee ones get to build it however they want. Set out a few bowls of diced fruits, and watch them dig in!
If your toddlers are like mine, they want to snack constantly yet getting them to eat something convenient andnutritious is a challenge. Rather than take the easy way out and feed my toddlers a steady diet of mac n’ cheese I asked MamaDoc Dr. Wendy Sue Swanson, a pediatrician, mother to two, and Chief Medical Officer at SpoonfulONE for some advice.
Dr. Swanson shared some of her favorite, nutritious, high-protein toddler snacks that your little one will love. You can feel confident about as a parent because they are the same snacks Dr. Swanson fed her own toddlers.
In general, there’s a lack of diverse foods in baby and toddler foods on the market, so finding a variety of healthy snacks is your toddler likes is important. When thinking about offering a snack, Dr. Swanson advises parents to do their best to keep the sugars low and the protein levels high. She suggests offering lots of diverse colors and textures. According to Dr. Swanson, offering a diverse diet doesn’t just ensure your toddler gets the nutrients they need, it also lowers the risk of developing a food allergy.
Here are Dr. Swanson’s top 10 snacks for toddlers:
Hummus and veggies are a great source of fiber and protein. Try carrots, cucumbers, bell peppers, and tomatoes for variety.
Make a smoothie packed with fruits and maybe even a handful of spinach for vitamin K. This is a great way to introduce foods with new colors and flavors that are easy to love.
Cube up some turkey meat and cheddar cheese. Turkey meat and cubed cheese are also known to be great snacks for toddlers’ oral health. This is a great alternative to cracker-like snacks (think Goldfish) that get stuck in toddlers’ teeth and can lead to tooth decay.
Peanut butter or any nut butter with apples is a great choice. We know that babies and toddlers need to be introduced to nuts early and often to reduce food allergy risk. This yummy option makes it easy.
Black bean quesadillas are easy to make and can be served warm or cold. What kid doesn’t love a quesadilla? Build on the food they already love and add black beans for protein and fiber.
Plain, full-fat yogurt with berries makes a great toddler snack. Yogurt is one of the best sources of probiotics and live cultures, which are friendly bacteria. Top with some berries and maybe even a bit of honey once Baby has reached 1 year. (Honey before age 1 is not recommended due to botulism risk.)
Protein-filled pancakes are a great way to sneak in an extra nutritional punch to this staple of toddler diets. Kodiak Cakes are a great choice because their mixes are packed with extra protein and can be combined with an egg and milk to add in even more, but you can also make protein-packed pancakes yourself by using ground-up oats in your mixture.
Banana slices with peanut butter on top is always a hit because it is a more sweet snack or treat. It also helps toddlers work on their pincer grasp skills.
Eggs are a safe go-to for a toddler snack. Kids definitely can have a preference when it comes to eggs. Try cooking them in a variety of ways: scrambled, hard-boiled, or poached until you find one they love. Eggs are a great protein source and most children love them.
Sweet potato fries are a great alternative to regular fries and the perfect finger food for kids of all ages. No salt needed!
Mealtime with toddlers can sometimes feel like a game of chess, especially when vegetables are on the table. At times you may find yourself dodging carrots catapulted by knights, while other times an all-out stalemate leaves both players exhausted and unsure of the next move. And while walking away from the game might seem like the easiest way out, we assure you there are plenty of creative ways to feed your toddler greens that don’t involve a complicated strategy.
According to the American Academy of Pediatrics, toddlers should be consuming 3-5 servings of vegetables per day (roughly ¼ cup portions). But since the growth-rate slows and a need for independence starts around age 1, the AAP suggests approaching mealtime with flexibility and variety to give your child choices while they learn about different foods and avoid putting pressure on your child that could result in a negative relationship with food.
While flexibility is key, there are a few basic rules that parents should aim to enforce and model.
Stay Seated During Meals
When it comes to young children, safety during mealtime is imperative to prevent choking hazards, so the staying seated during meals rule should be followed whenever possible. It’s also a great way to help children focus on their meal, learn table manners and participate in quality family time.
Adhere to a Regular Meal and Snack Routine
Children thrive on routines that give them a sense of security while helping them learn what is expected from them each day. So just like a bedtime routine helps a child understand when it’s time to wind down for the day and prepare for a restful night’s sleep, meal and snack routines establish healthy eating habits that help children recognize hunger cues and the nutritional needs of their bodies.
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Eat from All Food Groups
Meals should be balanced and offer foods from all five food groups. And more importantly, toddlers should be encouraged to eat from all food groups at every meal. It might seem like you’re being flexible to let your child skip an entire food group at a meal, and sure, that may be okay here and there, but too often may risk your child not getting enough of an important set of nutrients.
Even equipped with these rules, it can be tough to put them into play when your child is refusing to eat their greens.
Having recently parented two toddlers, I know first-hand how confusing and frustrating the ups and downs of their dietary preferences can be. Some days toddlers may devour an entire head of broccoli, while on others, they look at it with total disgust. That leaves parents with two choices: Fight against it or join the game and get creative—and perhaps a little sneaky, too. I chose the latter and am sharing a few tried and tested recipes to help you incorporate greens into your toddler’s diet.
These Fruit and Veggie Bug Snacks may not be hiding the veggies from your toddler, but your toddler will have a hard time resisting veggies that look this cute, especially when they get to help prepare them.
When you’re in a rush, getting as many food groups as possible into one bite can be a lifesaver, so it doesn’t get much easier than these Mini Broccoli Cheddar Bites that your toddler will love.
Sorry, potatoes don’t count as a “green,” but cauliflower most definitely does, and switching out the spuds in these Cauliflower Mashed Potatoes with Bacon and Cheese will trick any toddler into eating cruciferous veggies.
We don’t know one toddler who would turn down a popsicle, so feel good about offering these bright Fruit and Veggie Popsicles to your little one this summer
Kids will love dipping these familiar-shaped Carrot and Zucchini Fries into a side of ranch or hummus.
Pasta is almost always a hit with toddlers, so the next time you’re serving up spaghetti and meatballs, top it with this delicious Hidden Vegetable Spaghetti Sauce (use this sauce for pizza, too!).
I hope that these tips and recipes will get you on your way to successful eating habits with your toddler!
Raise your hand if you’ve run around the house sweating, wiping dust off the baseboards minutes before your dinner party guests were set to arrive. Or fluffed the throw pillows within an inch of their lives. Or ran a vacuum for the tenth time. No? Just me?
Why do we think our houses need to look absolutely perfect before our guests arrive, when we know full well they won’t notice any of the dust, or lint, or flat pillows? A hilarious TikTok reel is going viral because we are all these people. The first reel went live the last week in January, and it went so viral they blessed us with another one.
“They haven’t even cleaned this place up. You should see the baseboards.”
The Dashleys are self-described “Costco-obsessed, smoothie-loving” vloggers. They share incredible recipes on their Instagram page and their site, and use TikTok to bring some much needed humor to all things parenting. As we all start hanging out more, the hilarious videos are a good reminder: give yourself a break! Your guests are coming for your company, not to judge your house. Unless it’s your mom — in which case you should probably break out the dusting rags.
Capri Sun? Been there, sipped that. Now introduce your kid to Chicago’s fresh-squeezed juice and smoothie scene. (Psst. . . it’s a great way to sneak in veggies!) We hopped around to town to find juice and smoothie bars and cafes that focus on the all-natural stuff and have family-friendly atmospheres to boot. Grab a tall, healthy glass at one of these sunny spots, or take it to go and mosey through a park.
Why it deserves a squeeze: The locally owned spot will be your new favorite place to pop in for a sandwich and cold-pressed juice, and treat the kids to a special smoothie. They also get points for convenience with their online ordering option.
Real Good Juice Co. now has several locations in the city and you can find them in Whole Foods, as well. They offer 10-ounce cold-pressed juices which boast three pounds of organic locally-sourced produce per bottle and come with witty names like Juicille Ball and Punky Juice-Ster. For a snack try a smoothie bowl, a toast or sandwich or the NoYoFroYo.
Locations in Lincoln Park, Old Town, Lakeview, River North & Southport; Online: realgoodstuffco.com
Why it deserves a squeeze: A must-visit for weekend brunch, this Greektown staple has fresh squeezes on the daily, good for sipping on the spot or on the go.
You may know this neighborhood fave for its Greek-inflected breakfast and brunch menu. We’re talking scramblers, omelets, breakfast sandwiches, French toast, pancakes and waffles, plus vegan and gluten-free options (hello, polenta pancakes). But you’d be remiss in missing the juice bar, a pivotal portion of Meli’s menu. Beyond your standard OJ and apple juice (which are both available for traditionalists), Meli ventures into hearty meal-in-a-glass territory with juice blends such as celery-apple-carrot, mango-orange-kiwi-honey and wheatgrass-pineapple-apple-pear-lemon.
301 S. Halsted St., Greektown; Online: melicafe.com
Why it deserves a squeeze: This LA-based franchise has been blending juices and smoothies for twenty years so they know how to create a tasty and healthy treat.
Juice and smoothie lovers have flocked here for years for favorites like the G-Snap with ginger, carrot and orange and the ABC with apple, beet and carrot juices. They also have a good selection of smoothies, smoothie bowls and toasts.
Why it deserves a squeeze: You can get your juice with a side of vegan pizza.
Founded thanks to a Kickstarter campaign and named after owner Alexandra Curatolo’s pet French Bulldog, Belli’s brings healthy, local food to Pilsen. When you walk in, you’re greeted by a colorful menu with concoctions featuring fresh local and organic leafy greens for a daily dose of essential vitamins. For the more adventurous, there is even Kombucha on tap.
Why it deserves a squeeze: famed Chicago Chef, Paul Kahan, developed the menu.
Start your morning with a Mornin’ Buzz smoothie for you (espresso, cacao, peanut butter, macca powder, banana and dates) and cold-pressed juice or smoothie for your little sidekick. If you’re looking for something more substantial to go with your juice or smoothie, Left Coast has a complete menu divided into First Wave (breakfast), Greens, Grains, Wraps, and, of course, Kiddos.
2878 N. Lincoln Ave., Lincoln Park & 151 N. Franklin, Loop; Online: leftcoastfood.com