Fuel Packed Foods ~ Getting in the Nutrients

Looking for some recipe ideas to get your kids to try new foods and still eat healthy? Well, we have partnered with Pediatric Nutritionist, Nicole Silber, RD, CSP, CLC an hour long Q & A session dedicated to feeding our little ones. Get the full recap here.

Here are some common questions that were asked and answered relating to expanding your little one’s palette as well as links to some delicious easy kid-friendly receipes.

My 13 month old is struggling with solid food. What are some nutrient dense, easy to prepare things I should try to prepare?

As kids leave infancy and head into toddlerhood it is common that there calorie and nutritional needs drop a little, so it is very normal for their appetites to slightly drop or change. Some great nutrient dense foods to try are meat balls and burgers (made with blend of any poultry or beef, veggies and beans), hummus, yogurt mixed with fruits (yogurt based smoothies are great too), oatmeal prepared with whole milk and peanut butter, eggs (be creative and try hard boiled mashed with avocado or mini frittata muffins). Try adding some flavor and spice. Perhaps that will get your son’s taste buds excited! I love these energy bites: http://www.gimmesomeoven.com/no-bake-energy-bites/ 

My son was born IUGR & SGA as such he has been a very slow gainer. He is 18 months old and currently is barely in the 5th percentile for his weight. Now that he’s a very active toddler we have struggled with keeping his weight up especially when he goes through phases of food strikes. What are some easy but fuel packed foods that will keep up with our busy boy?

While the food strikes can be nerve wracking, forcing him to eat won’t foster a positive relationship with food. So, I agree to keep up the nutritionally dense or fuel packed foods! Some of my favorites are: 1). add extra olive oil/cheese to his pasta, rice, sides 2). use peanut butter liberally – add to smoothies, oatmeal, sandwiches, cookies 3). prepare eggs using 2 egg yolks + heavy cream instead of the egg whites 4). sprinkle coconut in cereal 5). Add extra butter to mashed potatoes 6). use avocado liberally if he likes it

I also find that frequent snacking and juice can be counterproductive when it comes to helping your little ones gain weight. So, work on cutting snacks to just 2 per day and replacing all juice with milk.

If he likes smoothies it is such a great way to add calories – use whole milk, full fat yogurt (Fage whole milk yogurt is great), peanut butter, ground flaxseeds.

I have a 21 month old who has a dairy/egg allergy so that forces me to pack his lunches for him at daycare. Is it possible to create lunches that consist of foods that don’t need to be reheated, but still provide the well-rounded nutrition he needs? Fruit is an obvious one for me… And some type of cracker. But I’m struggling on veggies and protein that wouldn’t have to be microwaved. He’s not picky otherwise!

You can cook any of those veggies listed here: http://replayreport.com/…/top-fridge-less-lunch-items…/  If the daycare isn’t nut free than smooth nut butters or hummus work really well. For example, 2 slices of whole wheat bread with hummus and some mashed sweet potatoes on the side is nice and soft. What about beans and lentils? Those are soft proteins that don’t need to be re-heated. Turkey rolls ups are great with an ice pack!



About Nicole Silber

Nicole Silber, RD, CSP, CLC is a registered dietitian, board certified specialist in pediatric nutrition and certified lactation counselor. Nicole has worked with hundreds of children and families with chronic medical conditions, food allergies, picky eating, oral-motor and processing disorders, infant nutrition, breastfeeding, gastrointestinal conditions, prematurity, underweight and obesity. She works in private practice in New York City and also serves as Pediatric Nutrition Expert for Beech-Nut baby foods. Prior to her current roles she was a clinical nutritionist at the Morgan Stanley Children’s Hospital at New York-Presbyterian/Columbia and New York University Fink Children’s Ambulatory Care Center.

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