3 Ways to Sneak Nutrition Into Food for Picky Eaters | Dr. Briana Sinatra

3 Ways to Sneak Nutrition Into Food for Picky Eaters | Dr. Briana Sinatra


(gentle music) – Hi there, this is Dr. Briana Sinatra, and today I wanted to
share with you three tips for how you can get a little
bit more nutrient-dense foods into your kid if they’re starting
to be a little more picky. First, a great way to get a good amount of nutrient-dense foods into
your kiddo can be a smoothie. Especially if you have
a high-powered blender, you can really mix it up well. In this smoothie, we added
a cup of blueberries, a handful of spinach, a cup of hemp milk, a tablespoon of hemp seed, a tablespoon of almond
butter, and a banana. And so for us, this
can be a great addition to a morning breakfast. It can be a great afterschool snack. It’s a great way to get
some veggies, some fruit, antioxidant berries, a
little bit of protein, and some healthy fat and essential fatty acids into our kids. You can also add some
additional healthy oils, and you can also add a
little bit of protein powder if you wanna make it a
little bit more of a meal and add some more protein in there if you’re finding it challenging to get protein into your kid. A second thing that we like
to do that we’ve implemented from a really young age
and found benefit is to include our child in
the meal-making process. So this can be as simple as having your
three-year-old cut up bananas for you for the smoothie. They can be cutting up
bananas for every single meal because it’s a nice soft thing, and you can just take those bananas, put them in the freezer, and
use ’em for the next smoothie. But they really get a sense of pride and contribution to the meal when they feel like they
can be a part of it, and they’re probably more likely to try it when they see that
they’ve put effort into it and they’re part of the process. So what you can do is get
a little cutting board, and you can get different types of tools. There’s a lot of wonderful
things out there, something as simple as a
little kid’s butter knife, a little tool like this
that is pretty safe that they can gently
cut softer foods with, or you can also get a tool like this from a Montessori or
a Waldorf online store where they put pressure
down with two hands. And you can even cut fries or the zucchini or stronger things. You wanna supervise your child, but it can be really great
for their motor development, eye-hand coordination, and,
again, for them to be a part of the meal-making process. Additionally, depending
on the age of your child, and, again, you wanna supervise them, is to have them use a peeler. So for the carrots for salad,
for a veggie tray, for soups, you can have them be a part
of peeling the carrots. Our little guys love to peel them, and then they just eat the peels, and it entertains them
(laughs) for a very long time. Third is finding something
that you know your kids love. In our case for our children,
this is gluten-free pie crust because no matter what I put in there, they feel like it is such a treat, and they call it pie,
and they devour it up. So what we’ve been doing
is making a quiche. So I will get a gluten-free pie crust. I will saute veggies. In this case, I sauteed onions, cut-up spinach, and zucchini. And then I added in eggs that were blended with a vegan cashew/kale pesto to get it a little more flavor. So I put the sauteed veggies
in the bottom of the pan. Add the eggs. You can put a little bit of grated cheese on top if you want. And I bake that in the oven, and that can be a really
lovely breakfast go-to, something that I can put
in their lunch for them, or an afterschool snack. So the key there is to kind something you know your kid loves and try and cut up veggies. The finer you cut it, the
easier it is to hide it. But you can add it in
something like a pasta sauce. You can even grate it. Grate up carrots, grate up beets
to put it in a pasta sauce. And you can also cut it up and
put that in a soup or a stew. So I hope some of these
things were helpful. I hope that they’re things that you can start experimenting with and implementing in your house. If you have any suggestions of things that have worked for you, please share so we can all benefit. And thank you so much for listening, and I wish you all the best. Until next time, bye. (upbeat music)

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