Weelicious!

Fun ways to feed even the pickiest toddler!

What's This Workshop All About?!

• Resources• Child Nutrition• Helpful Equipment• Ideas for breakfast, lunch and dinner• Choosing healthy foods for your toddler

o Sneaking vegetables and other healthy extraso Pack a snacko Healthy drink choices for toddlers

• Preparation and Storageo Methods of freezing and thawing

Resources

• Super Baby Food, by Ruth Yaron• Deceptively Delicious, by Jessica Seinfeld  • Jamie Oliver, www.jamieoliver.com• Annabel Karmel, www.annabelkarmel.com

 Websites:• www.wholesomebabyfood.com/• www.motherhoodsupport.com/

 

Creating a Foundation for Your Toddler

• Second year of life creates an important food foundation for your toddler

• They learn how to establish food preferenceso Keep in mind that many kids won't try a new food until it

has been offered to them an average of 10 times or more• After 2nd birthday, children are no longer as willing to try

new foods as during their first and second years• Get your toddler involved! They will be more likely to try new

foods if they are involved in the food preparation!• Know the appropriate serving size for your toddler.

o 1-2 tablespoons/each year of age• Focus on what your toddler is eating in a week, rather than

per day

Whole GrainsOatmeal/Whole grain cerealsWhole grain flourWhole grain breadWhole grain pastaWheat germCheeriosWhole grain muffins, crackers, bread sticks

Legumes TofuSoybeansOther beansLentilsSplit peasSoybean milkPeanuts

Nuts & SeedsGround flax seedsGround seedsGround nutsTahiniOther seed buttersPeanut butter, other nut buttersNut/seed milksSunflower seed sprouts/other sprouts

Super Green VeggiesKaleBroccoliGreens (beet, turnip)Brussels SproutsAsparagusSwiss ChardOkraPeasSpinach

Vitamin C Veg/FruitsOranges, other citrus fruitKiwi FruitPapayaTomatoesCantaloupeStrawberriesBrussels SproutsBroccoliSweet green peppers

Vitamin A Veg/FruitsSweet potatoesCarrotsPumpkinKaleCantaloupePeaches, nectarinesApricotsWinter squashMangoSpinach

Other Fruits/VeggiesAvocado, bananasApples, pears, plumspineapple, berries, honeydew, watermelon, green beanscabbage, cauliflower, beetsturnips, potatoes, tomatoes/sauce

DairyCow's milk, whole or 2%Yogurt, whole milkSoy milk, fortifiedCottage CheeseNatural Cheese

Healthy ExtrasBrewer's yeastFlaxseed oilWheat germGround nuts/seedsPowdered KelpBlackstrap molasses

Helpful Equipment

• Steamer, microwave, oven or a boiling pot of water depending on the food

• Ice cube trays (you can save on foil if you buy the trays with lids)

• Food containers  • Blender/ food processor/

magic bullet• Ziploc bags• Silicone muffin cups

Ideas for Breakfast, Lunch & DinnerBreakfast• soft fruit wedges• toast spread with nut butters, jam, veggie puree• eggs mixed with veggies and cheese• waffles, pancakes with fruit puree

Lunch• yogurt mixed with veggie/fruit puree, healthy extras,

hummus, jam• soft veggie pieces• tofu, chicken, fish nuggets

Dinner• healthy mac n cheese• spaghetti squash• mini chicken pot pie• chicken salad/tuna salad

Healthy Foods for Your Toddler

Sneaking veggies and other healthy extras• Using Purees

o freeze in ice cube trays and use as spreads in yogurts or on toast

o use your purees in your everyday meals (check out Deceptively Delicious by Jessica Seinfeld)

• Dip veggies in a healthy hummus, toss with a lite dressing or olive oil

• Mix healthy extras into yogurt, foods & soupso nutritional yeast, wheat germ, tofu, ground seeds,

tahini, nut butters, ground nuts etc. 

Pack a Snacks• Trail Mix (DIY with cheerios, dried fruit, crackers, goldfish, pretzels etc.)• Veggie Straws (we have found them at Costco, Sams, and Krogers)• Brothers-All-Natural Fruit Crisps (we found them at Costco)• Crackers or Soy Crisps (these are like crackers but with protein!) with cheese

spread (we like laughing cow wedges and mini babybell’s), or nut butters• Fresh fruit & Veggies. (you can pre-wash and slice ahead of time to make it

easier on yourself when you are out)• Mozarella Cheese Whips (we like Arthur Bay Brand)• String Cheese• Fruit Leather (see our recipe to DIY)• PB with sliced apples, bananas, celery etc.• Low fat graham crackers• Hard boiled eggs• Granola Bars (we like Earth’s Best and Cliff Kids Z Bars or see our see

our recipe to DIY)• Dried Fruit• Cottage Cheese• Yogurt  (mix with fresh fruit, tofu, & flaxseed for a super healthy meal!)• Small tofu chunks• Hummus

Healthy Drink Choices for your Toddler

• As long as your child is getting enough fruit, there is really no reason for them to drink juice   

• Make a big pitcher of water with ice cubes and add any of the following to spice up plain water for a treat instead of juice!o A few slices of lemon or lime.o Cut an orange into quarters, squeeze in all of the juice,

then toss in the squeezed quarters for color and extra flavor.

o Mash up a handful of raspberries or strawberries with a fork, add to water and stir.

o Use a handful of fresh mint, along with a little lemon or lime juice.

Prep and Storage

Batch and Freeze!!• Make double or triple of you fav. healthy recipe and freeze

your leftovers (check out Super Baby Food for recipes)• You can use muffin tins for casseroles and then freeze in

individual portions• Use the silicone muffin cups for portions, freeze overnight,

peel away the muffin cup and put all servings in a ziploc and keep frozen until ready to use

Thawing• Take out your frozen portion the night before and let thaw

overnight so it will be ready for the next day• You can thaw in the microwave, but you can lose some of

the nutritional value 

Preparing for Flu Season• Vitamin A contained in liver, oily fish, milk, cheese, butter and egg yolks can

help prevent infection of the nose, throat and lungs. (Kale chips)• Beta-carotene boosts the immune system against colds and flu. Orange and

yellow fruits and vegetables contain high levels. These include carrots, butternut squash, sweet potatoes, cantaloupe melons and apricots.

• Salmon and other oily fish provide essential fatty acids that support brain function and the immune system. An oily fish like salmon should be included in our diets at least once a week.

• Iron found in red meats, liver, dried fruits and iron enriched cereals is needed to prevent iron deficiency anemia. This, sadly is a common condition that is usually preventable. Amongst other things it makes children more susceptible to frequent infections.

• Broccoli is a true Superfood. It is a good source of vitamin C and also contains beta-carotene, iron, potassium, folic acid and anti-cancer phytonutrients.

• Peas are also a SuperVeggie. They are a fantastic source of vitamins A and C, folic acid and B vitamins. Better still- most babies and children love them!

**Taken from Annabel Karmel

Fighting Off Colds, Coughs and Flu

• Offer a good variety of foods you know they enjoy (not just their two favorites)

• Have healthy soups in the freezer!  • Offer a good selection of carbohydrates (e.g. bread, rice,

pasta, cereals), fruit and vegetables (root vegetables are also high in carbohydrates which are good energy providers), dairy products (e.g. milk, yogurt, cheese, well cooked eggs), protein- needed for the repair of damaged body tissues (dairy products, meat, fish) and fats (choose full fat yogurt, milk and cheese up to the age of 2 years)

• Use frozen or fresh veggies - steam rather than boil to get the most nutrients and vitamins.

In Conclusion

We are just two moms, trying to feed our kids a well balanced, nutritional diet. We don't have all the answers, but hope that the things we have learned so far will help you! Questions?

Check out our website www.motherhoodsupport.com for more info. 

Don't hesitate to email us with any questions or comments:jennieandkim@gmail.com