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Raising Adolescents to Have a Good Relationship with Food

Raising Adolescents to Have a Good Relationship with Food

by BrachaKopstick | Nov 15, 2020 | Children, healthy eating

A good relationship with food can be preventative for developing problematic eating behaviours like disordered eating or eating disorders. You can help your tweens and teens develop & nurture this relationship.    First let’s give a bit of a definition for what it...
All about Iron & how to help your adolescent get enough

All about Iron & how to help your adolescent get enough

by BrachaKopstick | Aug 24, 2020 | Children, healthy eating

Think iron is only important for babies or those menstruating? Actually, all adolescents have higher iron needs than kids and adults. Why is it important, and how can you ensure your adolescent is getting enough?  Iron’s role in the developing body One of...
How to Nourish Your Adolescent’s Mental Health

How to Nourish Your Adolescent’s Mental Health

by BrachaKopstick | May 18, 2020 | Children, healthy eating

  The adolescent mind is fascinating in its complexity and development. And while this isn’t the place to get into detail about it (I highly recommend reading The Teenage Brain: A neuroscientist’s survival guide to raising adolescents and young adults if you’re...
Stuck at home? Why your adolescent shouldn’t be working out during Covid-19

Stuck at home? Why your adolescent shouldn’t be working out during Covid-19

by BrachaKopstick | Apr 14, 2020 | Children

While being less active while social distancing, you may be tempted to try those online workout classes for yourself and/or your adolescent. Here’s why your adolescent should avoid them.    Seems like all the gyms and trainers are online and easily accessible...
Nourishing Adolescent Development; 3 tips for feeding your t(w)een

Nourishing Adolescent Development; 3 tips for feeding your t(w)een

by BrachaKopstick | Feb 21, 2020 | Children, healthy eating

Adolescence is a time when kids are developing into adults. Their body is growing, and they need the nutritional energy to successfully do that. What is the most important nutrient for adolescents? Enough! Yes, there are specific nutrients that developing adolescents...
Why you shouldn’t worry about adolescent weight gain

Why you shouldn’t worry about adolescent weight gain

by BrachaKopstick | Sep 26, 2019 | Children

Puberty can be a scary time; for both adolescents and their parents! With so much changing, it’s important to know what’s normal and what can be expected. In my practice working with kids aged 8-15, the biggest concern parents have is weight gain: How much weight...
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About Me

Hi, I'm Bracha! I'm a registered dietitian helping families just like yours. I want to help you make eating, and feeding your family an enjoyable experience. This is your place for quick and simple recipes with minimal ingredients and instructions easy enough for kids to make. You'll also find tips and tricks for raising and nurturing adventurous eaters. I'm so glad you're here :)

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  • Raising Adolescents to Have a Good Relationship with Food
  • All about Iron & how to help your adolescent get enough
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adolescent.nutritionist

Bracha Kopstick RD
Hands up 🙌 for nurturing body autonomy and trus Hands up 🙌 for nurturing body autonomy and trust! I received a DM from a concerned mom recently, saying, "I'm not actually sure what you mean by adolescents eating in response to their body cues". Can you relate? I mean: kids recognizing when they've eaten enough choosing to eat vegetables or fruit at a meal leaving over part of their cake eating doubles- or more- of a given food When parents pre-plate, give kids single-serve foods or measure out a portion, it can be comforting that you're in charge and are providing the "right' amount of food for your child. This isn't necessarily allowing them to eat in response to their signals When you let kids eat the type and amount that feels good for them- enough to satisfy and nourish their needs, it can be scary to see the choices they make. Here's the thing; Bodies are unique and so are the food needs for individuals. The amount and type depends on so many factors that change day to day and meal to meal. So the most accurate way to ensure your adolescent is meeting their needs, is to allow them to eat in response to their own hunger and fullness. Showing your child or t(w)een that their body can be trusted is powerful. This autonomy is so important with developing a lasting, good relationship with food and body. ** this is best done with scheduled eating times and parents having input on the meals providing variety at each meal/snack. As adolescents get older they can have more freedom around deciding the meal components If you're struggling to raise adolescents with a good relationship with food and their body, schedule a discovery call today (link in bio). Get confident with your messaging around food to help nourish eating behaviour free of guilt and shame 💖
What are you looking forward to or dreading about What are you looking forward to or dreading about Thanksgiving this year? Tell me about it below 👇 Holidays can be tricky for supporting positive eating and a good relationship with food- even if your celebration looks "less typical" this year. Here are some tips for supporting your adolescent: ⏰ Make sure to eat regularly. Without regular meals & snacks your adolescent will come to the meal super hungry and likely eat until uncomfortably full. Coming to the meal suitably hungry (not ravenous) gives them the control to eat as much as they want and need. 🍰 Permission to eat whatever food they chose in whatever order and amount they chose. TBH when there's so much food and it's a holiday or celebration, your adolescent will likely eat more than you like, and possibly more than they're comfortable with. That's totally normal. 🦃 It doesn't have to be- and should not be- the start of a diet or talking about restriction of any sort. The feeling of fullness will go away in a few hours and they should be ready to eat again. 👟 And activity is NOT a pre-requisite for holiday eating, and doesn't have to follow the meal. You don't have to "make up for" food or "earn" it with activity. You can start new family traditions like starting a jigsaw puzzle, playing a trivia game, or staying cozy and watching holiday movies. If you're struggling to raise adolescents with a good relationship with food and their body, schedule a discovery call today (link in bio). Get confident with your messaging around food to help nourish eating behaviour free of guilt and shame 💖
Candy, cookies, sweets, and treats are always hot Candy, cookies, sweets, and treats are always hot topics around a holiday. If you've been here for any amount of time, you know I believe sweets and treats are necessary for kids and teens! Not only are they a quick source of energy to fuel kids’ growth and development, they also provide satisfaction, social connectedness, and independent choice making. Normalizing eating these food helps t(w)eens get unstuck from diet culture and develop positive feelings toward their bodies. I've collaborated with @mindchicago to share strategies for getting comfortable around all food and helping your kids develop a good relationship with food. Check it out and tell me which tip you're most eager to establish 😏 If you're ready to raise adolescents with a good relationship with food and their body, schedule a discovery call today (link in bio). Get confident with your messaging around food to help nourish eating behaviour free of guilt and shame 💖
Do you have regular family meals? Tell me about th Do you have regular family meals? Tell me about them below 👇 Family meals can get super stressful when we start imagining that "perfect family meal", making complicated recipes from scratch and imagining everyone sitting politely at the table enjoying all the food and each others company. Sound like something you've dreamed of? Time to toss that fantasy and start living in reality- that can be even more enjoyable! ✔️Involve your adolescents with preparing a meal. It can be helping with meal planning, grocery shopping, food prep, even setting the table. This teaches t(w)eens important skills, makes them more likely to enjoy the meal, and takes stress off you ✔️Family meals should work for your family. Choose the meal or day that's best for you; maybe it's pre-bed snack, breakfast, afternoon snack- there's no "right way" to have a family meal. And it doesn't have to include the whole family every time either if that won't work. One adult and one t(w)een is family. ✔️To make meals really successful and keep kids wanting to come back, keep the talk neutral and enjoyable. Now's not the time to focus on what or how much each person eats, bring up school or tests, or other charged topics. Talk about daily wins, practice gratitude, bring up something interesting you learned that day, or ask silly/funny/thought-provoking questions. Are you struggling with creating a positive eating environment at home? You can feel confident raising adolescents with a good relationship with food and body Schedule a discovery call (link in bio) today and learn how 💖
Have your kids asked you about "calories"? Tell me Have your kids asked you about "calories"? Tell me about it below 👇 "Calories" is a word we see on so many packages flaunting lower and lower amounts as if the ideal is a zero-cal food. (Which unfortunately does exist 🤦🏽‍♀️) While food is *so much more* than fuel, it is also fuel. Calories are a measurement of energy, and adolescents (and everyone else) needs that energy to grow, develop, and do all the things. Calories are not something to avoid, limit, or feel guilty about. I don't recommend focusing on or counting calories, as that usually distances us from recognizing our body's signals and relying on outside cues or rules. Eat food for nourishment and enjoyment, without worry or fear about calories. If you're ready to raise adolescents with a good relationship with food and their body, schedule a discovery call today (link in bio). Get confident with your messaging around food to help nourish eating behaviour free of guilt and shame.
What food are looking forward to over the holidays What food are looking forward to over the holidays? Share below 🤗 A mom messaged me that she's worried about the holidays because of all the opportunities for buffet and family-style eating. Her adolescent seems to always overeat. Family style eating is a great way to encourage kids and teens to eat in response to their hunger and fullness levels. It can be stressful though seeing your t(w)eens load up on one particular food or take multiple servings. Before commenting, think about *why* you're telling them to slow down. Is it because there's limited amount of the food, and you want to make sure there's enough for everyone? Go ahead and tell your child. Manners and consideration are important skills. Is it because you think they're eating too much, or not enough variety? Don't comment or hint that they should stop. This is your chance to practice trust in your adolescent's skills in recognizing their body's needs. Not sure you *can* trust your adolescent? Schedule a call today (link in bio) to learn how to raise adolescents in-tune with their body's needs and feel confident nourishing t(w)eens with a good relationship with food and their body 💖
Which side do you want for your adolescent? Commen Which side do you want for your adolescent? Comment below 👇 Flipping through stories las night, I saw a question on how to teach a 10 year old about portion control without hurting their feelings. Shout out to @rachel_tuchman_lmhc for a great explanation for why that's not possible. Portion control is shaming! It teaches adolescents that they can't trust themselves and need to follow rules around eating. It's most likely restrictive because portion controlling doesn't take into consideration the fact that hunger changes day to day and meal to meal because of so many different factors, including but not limited to activity and growth. When kids are put on portion controlled eating, they may start sneaking food, develop disordered eating, and suffer from poor body image. On the other hand, when adolescents are free to eat according to their body's needs, they have autonomy and learn to respect themselves and their needs. Eating this way means your adolescent is eating enough for his/her/their needs, and fully nourishing their body. If you're concerned about your adolescent's eating habits & behaviours or health, and you're ready to help them improve their relationship with food, schedule a call today (link in bio) and feel confident raising adolescents with a good relationship with food and body 💖 (Wondering why the plates are the same? It's because adolescents may eat the same food and even the same amounts when eating controlled or intuitively. The reasoning and background for how they came to eating that food & amount is the main issue, not the actual food.)
How do you top your icecream? share below 👇 di How do you top your icecream? share below 👇 did you know yesterday was national ice cream sundae day? yeah... me neither 😆 But that's okay, because Ice cream can be eaten more often than national holidays, birthdays, or summer. it can totally be part of your regular eating pattern if you want. A former client was working on eating regularly, and identified breakfast as her most difficult meal because she didn't like any breakfast-type food and didn't have much of an appetite. The only food she was interested in eating was ice cream and strawberries. You know what I did? I encouraged her to start eating strawberries and ice cream every morning. Removing judgement around food can help us nourish our bodies and give it the fuel it needs. Food isn't good or bad or dessert or treats. It's ice cream and it can be eaten when you want! Are you worried about your adolescent's eating habits or behaviours around food? Schedule a free call today (link in bio) and feel confident raising t(w)eens with a good relationship with food and body 💖
How are you managing your feelings and emotions to How are you managing your feelings and emotions today? Share below 👇 Eating when bored or stressed is something I've been hearing about a lot during Covid, especially for kids in virtual schooling and with more kitchen access. If you're getting worried or annoyed with this, here are some things you can do: 1. Brainstorm other things your t(w)een can do as a distraction or to help sooth their emotions. Like, colouring a picture, deep breathing, journaling, listen to music, or anything that they like. If they have only short breaks, you can even even divide the ideas into what works for short/medium/long time periods 2. That constant nibbling could be real hunger. Make sure they're taking the time to have a filling and satisfying meal or snack at regular times throughout the day. 3. Figure out how meals, snacks, and breaks can work within their schedule. Discuss if they are sleeping enough; Have enough time to eat breakfast; Taking downtime to decompress and see if there's any way to adjust 4. This one's for you, Mom- relax! Eating when emotional or stressed is normal and natural. Your t(w)eens are experiencing a new world coupled with their already changing self, and they may be struggling to find comfort where they can. Are you worried about your adolescent's eating habits or behaviours around food? Schedule a free call today (link in bio) and feel confident raising t(w)eens with a good relationship with food and body 💖
Do you have a snack before bed? What's your go-to? Do you have a snack before bed? What's your go-to? Share in the comments 👇 I'm very often asked about nigh-time eating or prebedtime snacks for kids, and whether or not they're okay. I am generally, pro this night eating. Here's why: As adolescents develop, their circadian rhythm shifts to later times, so they're naturally sleepy later in the evening than you may like them going to sleep 🙈 That may mean they need another snack after dinner, just by virtue of being awake longer. Or that late-night snacking may be making up for not having eaten enough throughout the day. (This is called backloading, and a natural response to restriction) What can you do about night-time eating? 1. Take a look at when and what your t(w)een is eating throughout the day. Are they eating often enough, and Is there enough fat, protein, and carbs to meet their needs? 2. Normalize having a snack after dinner! If they're going to bed many hours later, a snack can most likely fit into their schedule. Are you worried about your adolescent's eating habits or behaviours around food? Schedule a free call today (link in bio) and feel confident raising t(w)eens with a good relationship with food and body 💖
What's your pizza order? Share below 👇 I saw a What's your pizza order? Share below 👇 I saw an ad today for a local pizza shop that has collaborated with a dietitian to make an "approved" menu, and essentially, now parents can eat with their kids😶. First and most important, THIS dietitian🙋‍♀️ will (*almost) never tell you not to eat pizza. The idea behind the whole offer saddened me because 1. food shouldn't be restricted based on age. This message basically says that's it's okay for kids to eat certain food, but once you reach an age, gotta stop 🛑 2. kids pick up on those messages and subtle cues and they learn that restriction is a normal part of getting older 3. These "RD approved" programs reinforce the idea that some food is better than others, and the general public can't be trusted to eat. And that's A LIE ALL food nourishes us, and eating together with your adolescent is a great way to connect 💑 You are the expert of your own body, and only you know how food feels and how it affects you. You know how much you need to eat to feel satisfied You know what food combinations feel best to you When you eat *all the food* with your kids and teens you model what a good relationship with food looks like. If you need support, schedule a call today (link in bio) and feel confident raising adolescents with a good relationship with food and their body 💖
Are you a #boymom or #girlmom ? Tell me below 👇 Are you a #boymom or #girlmom ? Tell me below 👇 Developing body image is part of growing up, and it happens to both girls and boys. Though the messages may vary on *how* they should look, boys are sent just as strong messages as what is the "right body type". While I've listed 3 things here, there are many things you can do to promote and support a positive body image for your t(w)eens. What I'm highlighting as the important thing here, is 1. boys also struggle with their body image and 2. the same things you do to support your daughters is necessary for your sons! Teaching kids- both girls and boys- to feel confident in their body is important for their self esteem, self worth, and for creating a good relationship with food. When kids don't feel comfortable with their body, they may restrict or increase food, abuse protein powders and supplements in the hope of changing their appearance. This can be very harmful as they aren't giving their body what it needs in the proper amounts. If you're trying to raise adolescents with a good relationship with food, a good relationship with their body is very important. Schedule a call today (link in bio) to learn how I can help your t(w)een feel good in his/her body and confident in eating in response with his/her needs free of guilt and shame 💖
Which side is your adolescent feeling? Comment bel Which side is your adolescent feeling? Comment below 👇 Media and social media can make it very hard for kids to feel confident and comfortable in their body. With filters and photo shop and Facetune, they can easily erase or fix any part they're unhappy with. And that makes it REALLY hard to be okay with how you look in real life. Media literacy is important to teach kids- to recognize filters and unrealistic photos & body ideals. Even more important is to teach adolescents to recognize their self worth and that they are so much more than their body. This is one of the major areas I focus on in my one on one sessions because body image impacts the way t(w)eens eat and feel about food. If your adolescent is struggling with feeling good in his or her body, and eating in tune with his/her body's needs, schedule a call today (link in bio) and get the confidence to raise adolescents with a good relationship with food and body 💖
What Halloween candy 🍫🍬🍭are you most look What Halloween candy 🍫🍬🍭are you most looking forward to? Comment below 👇 If you're seeing Halloween candy advice to serve candy with meals and you're confused how that looks, here's an example (for any day of the year!) of how to serve candy (or other "treats") to decrease their excitement and specialness. "But won't this just be a waste of the other food and they'll only eat the candy?" 🤔 They might go first for the candy. And they may even eat lots of it. But here's the thing about adolescents: They don't just *know* what to eat to feel satisfied and nourished. They know what they enjoy and what tastes good. But when they're given other food in addition to what they want, they're much more likely to eat it, especially when it comes along with their favorites. Kids recognize that candy doesn't make them feel physically well when they're given enough access to it. And so they'll eat other food provided to feel better. If this is confusing or difficult to you to implement, and you're ready to raise adolescents with a good relationship with food, schedule a call today (link in bio). I make this process clear and personalized to your family's needs and experiences so you can confidently raise t(w)eens free of guilt and shame 💖
I knew I reached peak "adult" when I started drink I knew I reached peak "adult" when I started drinking (and liking!) tomato juice 🤣 What's your favorite juice? Tell me below 👇 I was recently asked to talk about juice. And while many people think of juice as a "healthy" drink, and wouldn't even think of limiting the amount their kids drink of it, I've seen kids who were restricted in their juice intake and actively craved and went overboard on juice when they had access to it. Because no matter the food, when we restrict it, kids are going to want it even more. I generally recommend kids and teens drink water most often, because while juice has vitamins and calories and can be nourishing, it also can be filling and take up space for foods with more nutritional benefit. HOWEVER, like I always say, food isn't only about its nutritional content, so juice can definitely be part of your adolescent's healthy living. ✔️ it's refreshing ✔️ it's hydrating (and too many kids and teens are not adequately hydrated) ✔️ it's perfectly okay to drink your calories (this myth needs to die🙈) If you're ready to support your kids and teens in developing a good relationship with food, schedule a discovery call today (link in bio) and feel confident raising adolescents free of guilt and shame.💖
Where are my snack lovers at? Give me a 🎉🎉 Where are my snack lovers at? Give me a 🎉🎉 I've been seeing a lot of questions about snacks and t(w)eens lately; how to deal with eating past fullness, feeling out of control with snacks, sneaking snacks, and more. Is this something you're experiencing? "Snacks" don't mean only the packaged and fun food kids are drawn to. In my mind they're just another eating opportunity between meals! And they can (and should) include different types of foods to increase variety and satiety and help create a positive eating experience. When kids eat only "snacks" it's easy to eat past fullness or feel out of control with them, because they're not super filling, and depending on the particular food, after eating a lot, it's common to feel nauseous, bloated, or uncomfortable. Sneaking snacks may happen when kids feel they don't have ready access to a particular food. Both these issues can be dealt with by combining food with high and low nutrient content and foods with high and low palate excitement or snack appeal. You show that all food is morally neutral, nourishing, and part of healthy eating. When all food can be eaten, that's a good relationship with food! If your adolescent is struggling with this, or your confused how to do this, schedule a discovery call with me (link in bio) and gain the confidence to raise adolescents with a good relationship with food and their body 💖
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bracha@beekaynutrition.com

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