Jill Zweig is a Registered Dietitian, Diabetes Educator, Sunnybrook Academic Family Health Team.

What’s your earliest memory of food?

My mom was a great cook and I grew up in a house where we ate dinner together every night. My dad got home from work by 6:30, so dinner was a big part of our day. It was a healthy, balanced meal but never to an extreme. It’s not like we didn’t have cookies in the house.

So, you’ve always had a healthy relationship with food?

I’ve always had a healthy relationship with food and exercise, and they go hand in hand. I’m an extremely active person, and now that my kids are in their twenties, they are following my example and incorporating good habits in their own lives. I believe everything in moderation.

Even though you are a dietitian, are there temptations you deal with?

For sure. That stretch between 3 p.m. to dinner time is the toughest for me in terms of getting hungry and craving snacks. I try to reach for an apple when that happens, but I’m human and not perfect. I love chocolate so I may grab some chocolate chips or some chocolate covered almonds. As a family, we love dessert. When I make cookies or cake though, I don’t try to find a “low-fat” version. Make the real thing, but have one piece or two. As a family, we have a good sense of portions.

What’s your daily food routine?

A typical breakfast includes bran buds with blueberries and skim milk. I try not to snack between breakfast and lunch, but if I’m really hungry, I’ll reach for some almonds or dates.

Lunch can vary a bit, as I tend to go through phases. Right now, I’m having a small tortilla wrap, with cheese and veggies, as well as some plain yogurt with fruit and maybe nuts. If I’m going to work, I always pack a bag of veggies to munch on.

Today, as an adult with my own grown family, carrying on that tradition of sitting down to a family meal is really important to me. I cook dinner on most nights and really enjoy the process. My cooking isn’t fancy, but I love tasty food and have some simple recipes that I go back to a lot. Finding a balance with healthier foods — meaning including a protein, veggies and avoiding fried foods — is key. We’re not much for snacking after dinner.

How do you stay inspired in the kitchen?

It can be hard. I have to think about meal planning in advance, so I often ask my kids for ideas. Sometimes I just read through cookbooks for inspiration. I tend to shop seasonally as well, to change things up, especially with veggies. I like to start my grocery shopping in the produce aisle to see what’s on sale and in season. In the summer, we’ll BBQ a lot.

Are there any food limits in your home?

My philosophy is all about moderation. We live in a world that promotes a lot of unhealthy foods, so I’ve always felt it was important to give my kids the tools to navigate that in a healthy context. So we do keep snacks, like cookies and chips, around the house.

What’s your favourite meal?

I love Asian. Chinese and Thai food. We order it in about once every two weeks. I love the crunchy veggies and combination of sweet and savoury!

Do you see food more as utility of pleasure?

Food is pleasure, but sometimes utility. I don’t like to waste for sure.

So, what’s your best nutrition tip?

Enjoy the food you eat, choose healthier foods more often and include small portions of your favourite foods — such as chocolate cake — occasionally.

The post How to Live Like the Experts: Registered Dietitian Jill Zweig opens up about what’s on her plate appeared first on Your Health Matters.

Rena Rosenthal, a registered dietitian in Sunnybrook’s neonatal intensive care unit, works with families to provide strategies to encourage happy feeding. A happy feeder is comfortable with eating and able to enjoy food and mealtimes.

“Parents who have had a premature baby are often concerned about weight gain for their infants and children, sometimes to the point where food, and eating enough of it, becomes a huge issue,” says Rena, adding that this can also be an issue for families who haven’t had a baby in the NICU. “There are a number of steps parents can take with the goal of making meal and snack times much less stressful.”

The ultimate goal is to have your child accept new foods, and also be in tune with their body to know when they are hungry and when they are full.

It’s normal for children in their toddler years (and beyond!) to be finicky eaters. The good news? There’s a lot you can do a lot to ensure your child is ready for a lifetime of enjoying food and mealtimes.

Here are Rena’s tips for families with children from age six months right through to the teen years:

Meals are partnerships

Everyone has a role to play in the partnership, with parents deciding what, when and where to feed and children deciding whether and how much to eat. This approach sets up kids, and their parents, for success. Children learn how to enjoy a variety of foods and parents learn to respect their kids’ hunger cues.

Meals = teamwork

Include your children in planning and preparing family meals. How much your child can do will of course depend on their age. For young children, sprinkling cheese on dishes or helping distribute taco shells to each member of the family is a fun role. Involving your children in menu and meal planning is a good idea too.

Schedule meals and snacks

Make a schedule and routine and stick to it. This means no grazing between meals, and all meals and snacks should be eaten together with your child either in a high chair or seated around the table.

“But she didn’t eat anything…”

What if your kid doesn’t eat much, or anything? Don’t panic, advises Rena. Children balance themselves by eating more at one meal and less at another. Focus less on what your child is eating and more on how they feel and behave at meal times. Your child should be offered the same food as the rest of the family. Do not prepare different foods for them.

Learn to trust your child’s cues

Respect that your child will learn to know when they are hungry and when they are full. Meal times are over once your child seems disinterested in eating or starts to misbehave (for example, throwing food). They can leave the table and play quietly while the rest of the family finishes eating.

Encourage family mealtimes

Come together over food and share stories about your day. It’s also an opportunity for your kids to see you trying new foods, meaning they’re more likely to try new foods as well.

Minimize distractions

Put away all technology, turn off the TV and separate mealtimes from playtime. Toys, as well as technology like phones or tablets, should not be brought to the table during mealtimes.

Embrace messiness

Let your child self-feed, even if they’re using their hands. Allow your child to feel in control when it comes to food and eating.

Don’t play games

Avoid entertaining or playing games to get your children to eat more. Don’t praise your child for eating or show disapproval when they don’t eat. Rena suggests no pressuring, bribing or sneaking food into your child’s mouth.

Be patient

Learning how to be a happy feeder takes time and patience. The more you practice with your children, the more comfortable they will feel about making their own decisions surrounding food.

Having a child who is a picky eater can be stressful. Remember there are constructive steps parents can take to shape their children’s view of food to ensure they become happy feeders.

If you’re concerned your child isn’t growing as they should be, or you and/or your child is feeling very anxious about meal times and feeding, be sure to make an appointment with your paediatrician or family doctor.

The post Is your child a picky eater? We have tips appeared first on Your Health Matters.

[toggle title=”Click here to read a text-only version”]

Safe menu swaps when dining out
The heart-healthy way

Try these swaps and make healthier choices

Choose:

Tomato sauces instead of creamy sauces
Leafy greens, brightly coloured veggies and vinaigrette instead of Caesar, potato or macaroni salad.
Rice or baked potato (with side toppings) instead of fries or mashed potato.
Broths or veggie soup instead of creamy soup
Fruit-based dessert or sherbet instead of cakes or pies
Water or diet pop instead of full pop or fancy dessert coffee

[/toggle]

The post Try these heart-healthy menu swaps when dining out appeared first on Your Health Matters.

Choose lean cuts of meat, skinless poultry, fish or legumes.

Say YES to veggies!

Ask if a dish can be made lower fat. Ask for sauces, gravies and dressings on the side.

Dos:

Share a large portion, choose a half portion or take leftovers home, store safely and enjoy for lunch tomorrow.

Don’t starve yourself before you go out. Have a healthy snack before you go and you’ll be less likely to overeat.

Don’ts:

Don’t pick menu items described as buttery, buttered, sauteed, fried, crispy, creamed, cheesy, scalloped.

Don’t fill up on pre-meal bread!

Don’t add high-fat things to salads (bye bye bacon and croutons)

Remember – if you have a treat every day, it’s no longer a treat. It’s a habit!
[/toggle]

The post Tips for dining out – the heart-healthy way appeared first on Your Health Matters.