Veggies & Virtue

Latest Episodes:

42. Worried about how to introduce sweets & treats to your toddler? The THREE things to focus on for a healthy relationship to sugar-sweetened foods during the early years Jul 13, 2022

Show notes

In today's episode, I cover a mom's question that came in here talking about how we set up a firm foundation for handling things like popsicles, ice cream, and all those really fun sweets and treats that come with summer (as well as throughout the year). Sharing that her daughter is, "still a bit young," she asked how I recommend handling this AND how I handle this personally within my own family?

Without creating a dynamic where our children grow up to be hyper-focused about sweets, I share what I would focus on at each of the first three ages and stages of development to help your family build a healthy foundation to including all foods - including sweets and treats.

41. Healthy bedtime snacks for kids need to be THIS! Secrets to helping your kid go to bed with a full belly and not waking up early to eat. Jul 11, 2022

Show notes

If you listened to episode 40, you know why I advise a bedtime snack being appropriate. If your family has decided to do a bedtime snack, you might still be wondering WHAT is a healthy bedtime snack for kids? Many parents want to know if offering this is creating a bad habit or how it can be something healthfully included in your family's routine, and my answer to that focuses on these two things. Tune in for what criteria you need to consider coming up with consistently fueling bedtime snacks (so everyone gets sleep...AND stays asleep!).

40. ”My kid wants a bedtime snack...but barely touched dinner! What do I do?” How to make bedtime snacks a healthy part of your child’s routine (and not just an excuse for milk & cookies before bed) Jul 06, 2022

Show notes

Bedtime snacks are a particularly confusing time to feed our children. Because as parents, we all want our kids to just sleep through the night and not wake up complaining of hunger at any ungodly hour of night. However, when we put the time and energy into fixing a balanced dinner, and our kids don't eat it, it can feel so counter-productive to then offer a snack after what was otherwise "the final meal of the day."

Listen in to this episode where I answer a mom's voice memo asking me about just this. How should you handle it? Is it on a case-by-case basis or as a consistent part of your meal plan? How do you get in this habit WITHOUT creating new, bad habits as a result of a bedtime snack?

We cover all this and more about kids, bedtime snacks, and establishing a clear, consistent approach to feeding your family on this episode.

39. How to Pick the Perfect Watermelon: 4 fool-proof tips that work every time and 1 trick that doesn’t make a difference Jul 04, 2022

Show notes

I love nothing more than biting into the perfect watermelon. So as we celebrate all things RED, white, and blue for the 4th of July, what more iconic summertime food for us to talk about than watermelon?

Except, I know a lot of people don't feel confident in picking out the perfect watermelon. Don't waste another minute thumping melons at the store. This episode covers 4 fool-proof tips that work every time and 1 trick that doesn't make a difference.

With food costs on the rise and summer produce at its peak, this is an episode you are DEFINITELY going to want to listen to!

38. Combat Criticism, Complaining, or a Kid Who Comes Home Asking to Eat Again with These Tips to Handle Picky Eating at Summer Potlucks. Jun 29, 2022

Show notes

I would love to be the dietitian whose kids ate anything and everything at a summer barbecue. From marinated meats to grilled veggies to an assortment of mixed pasta salads and fresh green salads, there are so many foods I love about summer...that my kids won't touch.

I recognize that I am not alone in this, especially considering how many times I have seen parents carefully make a plate with the 1-2 foods their child *may* eat.

Besides the distractions of other kids making it hard to sit still and the foods that are likely prepared differently than what's offered at homes, kids -- especially picky eaters -- can really struggle with what to eat when at summer gatherings.

Our kids struggle is our stress, so let's lay down some ground rules for your next summer potluck. With a clear understanding of your role in the feeding relationship and how this applies to social scenarios outside the home (like backyard barbecues or picnics), your family can head to these gathering with a plan and peace of mind that isn't dependent on if and what your picky eater eats.

37. Want Healthy Pool Snack Ideas? Pack these dietitian-mom favorites in your pool bag Jun 27, 2022

Show notes

There is something to be said for the laid back, laissez faire attitude of eating an easy afternoon poolside.
That's why in this episode, I outline the five tips every mom should think through when filling their pool bag with healthy snacks for kids. These are tried and true as a mom of three and have my stamp of approval as a dietitian. When used together, these tips will ensure your family has the fuel they need for a fun day at the pool!

36. Need ideas for kids snacks this summer that aren’t just carbs? How to help your family find healthy snacks as a busy mom Jun 22, 2022

Show notes

Right before our third child was born, I had this random idea to convert the lowest drawer in our fridge to a “snack drawer.” This way, whether it be my parents helping with my older kids over snack time (while I was newly with the baby) or needing to reach for something satisfying myself, we had a kid-friendly snack drawer stocked with nourishing options at any given time.

Since sharing about this on Instagram, I have gotten several questions about this drawer, how it is used (or could be abused!), and more on the logistics about keeping the food fresh.

That’s why in this episode, I am going to help you to create a kid-friendly snack drawer of your own. I will walk you through where this ought to be in your specific fridge, several healthy snack options to put in it, and how to ease your family into using it. After the episode, you will know just how to set your kids and family up with healthy snack habits that don't have them heading straight for the pantry any time you hear those words, "Mom, I'm hungry!"

35. Simple Meal Ideas for your summer menu. How to plan for week-night crowd-pleasers and expand at meals without mom feeling all the mental fatigue. Jun 20, 2022

Show notes

Whether your kids have been out of school for almost a month, or you are just starting your summer, Tuesday is officially to the first day of summer. And with that, I want to make sure that you are thinking of how you can create some easy wins when it comes to meals and specifically dinners this summer.

Because with our schedule, and I know with so many other family schedules, there are a million moving pieces in the summer. No matter how hard we try and establish a routine, things just don't feel as streamlined as they do during the school year. But with this, there's this flexibility and freedom in the summer. The sun is up later and whether your dinner time is the same time every day or gets pushed a little bit later, or you're eating outside, or the kids are playing in the yard while you're preparing dinner, there's this element that we want to enjoy dinner a little bit.

But that doesn't take away the fact that dinner is still work. It's still a job to come up with the menu, to make sure we have the groceries, and to actually prepare the food. That's all in hopes someone will even eat it!

So in this episode, I want to walk you through some really easy weeknight dinner ideas, using ingredients that you already have on hand using a seasonal menu.

You can get my seasonal meal plan here for one that's been done for you. Or tune into this episode for my tips on how to come up with your own rotating meal plan that helps lessen mental fatigue, capitalize on crowd favorites for dinner, and expand on for added variety to ensure easy summer evenings all season long!

34. How to keep the tone at mealtimes comfortable and yet still push our child out of their comfort zone? The analogy you MUST understand to overcome picky eating this summer. Jun 15, 2022

Show notes

Feeding our kids is A LOT like teaching them to swim.

And as much as we might wish a sink or swim approach would work when introducing them to new foods, the frustration many parents face each day reiterates that forcing them to take a bite isn't a sustainable nor stress-free approach.

Instead, much like taking our kids to the pool, there are some steps we need to go through in order for it to be a fun experience for everyone. These are SIMPLE and something that we often do without thinking when it comes to packing the pool bag and applying sunscreen before teaching our kids to swim. But too often, we speed past these steps and disregard their importance when it comes to teaching our kids to eat.

So if you like analogies, this episode is going to translate all of the professional feeding jargon you need to know to help your picky eater find breakthrough. Using the "Steps to Eating" as the evidenced-based approach, Ashley gives you clear advice that is as obvious as the sunscreen that hasn't been rubbed in on your child's cheeks. This is an episode you want to dive into!

33. The secret to no stress lunches with littles! The summertime staple that will get your family out of a rut and offering more variety with NO extra effort. Jun 13, 2022

Show notes

Whether you are at home with your kids or want the flexibility and freedom of a spontaneous day in the sun, something many of us still feel stuck coming up with is lunch ideas!

Because while we may not have to pack lunchboxes each and every day of summer, the daunting feeling of feeding our kids (plus any neighbors or friends that come to spend the day with us) can threaten our fun.

That's why, in this Meals Made Easy episode, I want you to get out this ONE kitchen tool to making your summer lunches truly easy for all. You can make it and take it outside to share with any number of others, or you can pack it up more quickly and easily than making everyone their own individual lunches.

In doing so, there is a restored sense of spontaneity, flexibility, and fun for summer...even when it comes to feeding!

This episode comes from a segment I did with my friend, Jennifer, over on The Families That Stick Togather Podcast. You can listen to the complete episode here.

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