If you are like me, cooler weather often signals a change in eating habits. Gone are the fresh fruits of the summer and light meals full of salads and vegetables, and in come the starches and refined grains - more meat and potatoes and treats. I will give tips to help holiday-proof your eating during this tempting time and suggestions for healthy treats. Pictured above is a savory holiday meal that includes a variety of vegetables. Check out the Academy of Culinary Kitchen we

Last week, I discussed what type 2 diabetes is and some of the risk factors and causes; this article outlines what you can do about it and preventive measures. Parents are the ones who are in charge of making changes that are good for the entire family. Children who are overweight, especially those with insulin resistance, are at risk for progressing to T2D. You cannot change your inherited factors, but you can change lifestyle factors. You also can control what you purchase

Since November is American Diabetes Month, this week and next will pertain to this timely topic. One of the reasons I started this blog...

It is likely you know someone who has vitamin D deficiency. It is a common nutritional deficiency. Estimates are that 50% of the population worldwide and 40% of the U.S. population are affected. This article explores vitamin D, its importance, and how to get enough. Vitamin D, also known as the sunshine vitamin, spelled out with rocks on the sand. What is Vitamin D? Vitamin D is one of the 13 vitamins we get through food, sun exposure, and with supplements. This vitamin, disc

I was a guest recently for a podcast, Small Changes, Big Shifts, with Dr. Michelle Robin (9/25/23). You can find it on Spotify, Apple and...

What are probiotics and prebiotics; are they different? Do we need to take them as supplements, or can we get them in our diet? Are they...

Since October is SIDS Awareness Month, I am starting with an article about safe sleep guidelines, rather than nutrition. This topic is so...

The topic of this article is the plethora of commercial snacks marketed for infants and toddlers. Little ones need to have snacks, usually 1-2 a day. I advocate considering snacks as mini-meals or a smaller version of the food you would serve at a meal. I will present information that may make you think twice about what you buy and give you healthier options. Mom shopping for healthy snacks...so many to choose from! As with many commercial and processed foods, marketing tacti

Now that school is in full swing and after-school activities abundant, you will often find yourself eating on the go (and in the car)...

Many of you are likely familiar with the food pyramid. This was first developed in 1992 by the United States Department of Agriculture...

A child’s vegetable intake often declines with age. Achieving the recommended daily vegetable intake of 2-4 servings is difficult. There...

Child with a plate of plant-based foods Since I ran this post last October, I am publishing it again as it reviews vegetarian eating for children. There are many variations of eating: Vegetarian: excludes animals Vegan: excludes animals, dairy, and eggs Lacto-vegetarian: excludes meat, poultry, and fish but includes milk and milk products Ovo-vegetarian: excludes meat, poultry, and fish but includes eggs Lacto-ovo-vegetarian: excludes meat, poultry, and fish but includes milk

I am continuing with my “diet evaluation” month for children, and this week is the vegan diet. Let’s first define vegan since it can be confused with vegetarian. Infant in high chair filled with plant-based, vegan foods. A vegetarian does not consume any animals - meat, seafood, poultry, pork- no animal flesh, but can consume some animal products such as milk, eggs, cheese, and yogurt. Vegans do not consume animals or any products from animals, such as dairy, and thus are fur

Last week I reviewed the paleo diet and this week the keto diet. These are somewhat similar diets, both being low carb and high fat, but there are differences that I will explore. The ketogenic or keto diet has been around for over a century and was developed for children with hard to control seizures before anti-seizure meds were available. This very high-fat diet seems to benefit some children in this category. The keto diet is somewhat similar to the Atkins diet, which is

This month I will look into various popular diets and whether they are child-appropriate. Most diets are developed for adults - whether for weight loss or a specific condition like heart disease, hypertension, or diabetes. They are not typically evaluated for children. The dietary pattern a parent chooses to follow is not necessarily appropriate or safe for a child. Children are not small adults. They have their own set of requirements for good health and nutrition. Childhood

This article is a follow-up from last week, with many easy and practical tips for decreasing sugar intake and improving the nutrient density of your family's diet. Last week I outlined why too much sugar is unhealthy and puts your child at risk for many diseases. Now I will outline how to decrease your sugar intake. A ban sugar sign made out of sugar cubes. First and foremost, to reiterate, decrease or eliminate sugar-sweetened beverages. These account for almost half of th

The word sugar written in a pile of sugar Sugar is a pervasive ingredient in any food that contains carbohydrates. Some sugars occur...

Seafood, which includes fish and shellfish, is a healthy source of many nutrients that help a growing child. This article will outline the benefits of seafood, give guidelines for how much, address safety concerns, and include those who should not eat seafood. Platter of various seafood which refers to freshwater and saltwater fish and shellfish Seafood Benefits Seafood provides an optimal source of high-quality, low-fat, nutrient-dense protein. We tend to think of protein op

During my three decades of practice, I witnessed the evolution of a frightening trend - the appearance of adult diseases in children never before seen. These are diseases that typically did not present until the fourth, fifth, or sixth decade of life; we began seeing them in the first two decades. Why is this frightening? If these diseases develop in childhood, they will already have complications and more severe disease by adulthood. An obese child is at high risk for obesit

What exactly is constipation? Why do some babies/children get it while others do not? Constipation constitutes hard, dry,...