How to Make Sure Picky Eaters Get The Nutrition They Need #FocusOnTheFacts

lemon-eating-healthy

This year we’ve made a conscious effort as a family to eat healthy, nutritious foods, and to do so, we’ve included our children in choosing our the foods we eat. But how do you make sure that the picky eater is getting the nutrition he needs?

Our younger son is a picky eater – meaning he could easily survive off cheeseburgers, pizza, and crackers. It’s a struggle to get him to eat fruits and veggies, so I have to get creative when it comes to making meals, and being sure to choose the right snacks.

We want to have our kids choosing nutritious foods, instead of foods that simply appear healthy – and how do we do that? By teaching them how to check the Nutrition Facts on food! The Nutrition Facts table (NFt) is found on most packaged food products in Canada, including our favourite breakfast cereals, canned goods, and frozen foods. The Nutrition Facts table is KEY in helping you choose the nutritious choice for your growing kids!

While our son is still too young to read, our 11 year old is excited to teach her brother all about the Nutrition Facts table and help our picky eater choose nutritious foods!

comparing-nutrition-tables

The Nutrition Facts table is very easy to use, once you get the hang of it! It gives you information on:

  • serving size
  • calories
  • % of DV (daily value)

 

It’s easy to compare food using the Nutrition Facts table! First check on the serving size when comparing packaged foods, compare the calories based on serving size, and look at the percentage of daily value of nutrients found found in each food.

The % of DV works like this: 5% or less is a little, 15% or more is a lot – so check to see if the food has the nutrients you’re looking for, like fibre, protein, and vitamins! Doing this can help you decide if the food is a nutritious choose for your and your family – and especially for your picky eater!

nutrition-for-picky-eaters-kids

Foods high in sugar, sodium, and saturated + trans fats are not ones I would prefer for my picky eater to choose. It’s easy to compare products right in the grocery store if you take a few moments to consider the nutritional value in the food you choose.

You can learn more about making informed food choices by heading to the Focus on the Facts website and taking the quiz for a chance to win a $300 grocery gift card!

nutrition-for-picky-eaters

It can be tricky to make sure that your family is getting the nutrition they require, especially when someone is a picky eater! That’s why I try to get them involved with food choices, and I try to educate them so that they can make their own choices as they grow up!

Do you read the Nutrition Facts table when choosing your food? How do you make nutritious choices for your family?

And head over to Focus on the Facts to test your knowledge and enter to win a $300 Grocery Gift Card!

 

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What’s your intention or word for 2017?

2017

I think I’m failing at this whole “pick a word/phrase/intention” for 2017 thing. I know, it’s four weeks into the year and I still haven’t picked one.

What in the world am I talking about? You KNOW what I’m talking about…. On that magical first day of the year, everyone picks a “word of the year”, an intention, a path that pushes you forward – that motivates you to be the person you want to be – the person you deserve to be….

And they post it on Facebook or Instagram or whatever social media they prefer, and they let EVERYBODY know – this is it. This is MY year. This is the year I will be grateful. Passionate. Loving.

Some people choose words like ‘centred’ or ‘mindful, while others create a phrase ‘be the change’ or ‘thrive creatively’ – and then others go all Danielle LaPorte with five CDFs (core desire feelings) and make those their intention for living.

Me? I can’t figure out that one word that fully embodies the feeling of what I want to be this year.

Bear with me here.

I want to be pulled together. On top of all things. Be prepared and organized. Not have little things slip away. Not forget things because I didn’t write them down. Not be scattered. Not be stretched thin. Organized. Working on one thing to completion. Multitasking in a smart way if necessary. I want to use my time efficiently. I want to work wisely and have time for myself. I want to accomplish my goals without turning into a 24/7 hustler.

I want to wake up early. Break a sweat every day. I want to work hard. Check off all the things on my list. I want to have time to laugh and have fun – guilt-free. I want to know that I’m doing the best that I can.

I just want to get shit done.

So what then?

Is “get shit done” my motto for 2017?

getshitdone

Perfect.

Get Shit Done.

What’s YOUR word for 2017?

 

 

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Remember to Walk That Mile

be kind

Growing up, I often heard the saying, “Never judge until you’ve walked a mile in their shoes.”

It’s like all the sayings parents, teachers, and well-meaning adults tell you: If you have nothing nice to say, don’t say anything at all. The grass is always greener on the other side. Etc.

Typically, you acknowledge the saying, you try to apply it to your situation, and ten minutes later you forget about it and go out and play. But something about judging people for what they are or are not has always bothered me, and it’s something I hope my children understand one day as well…

I try and understand people and situations, for what it’s worth. I’m a naturally curious person – I tell people straight up: I’m nosy. Tell me everything. I just want to understand where you’re coming from, not to judge, but to empathize. To acknowledge and understand your feelings, or at least try. To be able to put myself in your shoes and try to get a feel for the WHYs and the HOWs and to truly try to say “I am trying to  understand”.

I try to be open minded. Of course, I’m human – I’m not perfect, and I don’t claim to be. But I will never talk disparagingly about anyone. I will never claim that I am better than anyone. I will never pretend to KNOW someone else’s circumstances, no matter where they live or how they dress or how they behave.

throw-kindness-around

I am struggling with forgiveness. I am struggling with the aspect that someone said something to me, something that I couldn’t clearly comprehend because I was a little shocked and didn’t know how to respond in an intelligent matter that didn’t involve cursing. Someone who pretended to know my life and to judge me in a way that bothered me to my core – and I didn’t say a word because I didn’t want to offend…

There’s a few things I’ve learnt in my short time here on earth – NEVER assume. Ever. It’s the dumbest thing you can do and goes hand in hand with judging. Judgements are typically based on perceived opinions, on assumptions, or on an unwillingness to see the whole story – to truly empathize with the person, the people involved, the situation at hand.

To assume is idiotic. To judge can be crippling.

To say nothing for fear of offending someone is plain silly.

Just brush it off.

And throw kindness around like confetti.

Kindness and honesty.

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Distance

All Glory Comes From Daring To Begin

I became an Aunt today. About 4,000 km away, my little sister had a healthy and beautiful baby boy. His chubby cheeks and precious face stared at me through a glowing screen, and although I could only imagine how he would feel in my arms and the noises he might make, I swear I could almost smell his new baby scent through the phone.

Distance.

Distance can provide clarity and focus. A new perspective and an objectivity that you only gain when stepping back from the big picture.

I’m a grown-ass woman and yet I’ve felt myself grow more than I’ve expected these past two years, even these past few weeks have had their own growing pains. There are times I feel that life is just stuck in a cycle – wash, rinse, spin, repeat – but it’s what happens outside that spin cycle that has the biggest effect on our lives.

The real question is – do I actually see things more clearly now that I’ve stepped back? Or is it all just a façade of ignorance? Do I simply think that I can see things for what they truly are because I’ve had time to think on it…?

Our family is embarking on a journey this  year. We welcome this change with open arms, ready to embrace a new lifestyle and simplify our lives.  It’s been relatively easy to make small changes over time, which in the end equals a huge change, but I have to wonder if we can really do this as a family.  Right now we have space, we have a large home full of it, and we want to downsize to measures that might seem extreme to some – but at this moment I am blinded by the fun and the adventure and the love that will come out of it.

Where will we be a year from now, and does the answer to that question even matter? Only time will tell.

But for now, I relish in the addition to our family, no matter how physically far they may be, they are ever so close to my heart.

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Hopeful & Optimistic

carrie-bradshaw-hopeful

There’s writer’s block, and then there’s things you want to write about but you can’t.

These “unspoken things” take over your mind and make it hard to think about anything else. It’s true. You can’t talk about these things with just anyone, you can’t vent to your girlfriends or let the creativity fly loose on your blog. Nope, not allowed. So instead of being negative and discussing things that I simply can’t discuss… I’m gonna flip the script and write about the POSITIVES… I’m going to be as hopeful and optimistic as Carrie Bradshaw is about men and shoes.

I’m really excited for this upcoming year, especially because I have no idea what’s going to happen. My partner and I have created a loose time frame for ideas that aren’t fully developed, but if you sit and wait and be cautious about every single step, then you’re not going to get anywhere.

As adults, we spend years doing the same thing. Seriously, think about it, because it scares me to know that my daughter is 10. It scares me to know that we’ve lived in British Columbia for 7 years and that all this time has passed, and I ask myself, What have we done with it? Really, where has this time gone? Where are the books I wanted to write and the pictures I wanted to take? I always think that there will be more time, but this life has an expiry date, and if I continue to do the same thing for the next 7 years, where will I be then and what will I have done if I don’t CHANGE something?

So I look forward to the future, bright-eyed and hopeful, knowing that everything will come out better on the other side. Knowing that there’s beauty and love in everything, if you just take a good look. And believing in your future, no matter how unsure you are, is the most important thing of all.

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