BeeKay Nutrition
  • Home
  • About
  • Services
  • Blog
  • Contact
Select Page
Snacks to Eat with Braces for Kids & Teens

Snacks to Eat with Braces for Kids & Teens

by BrachaKopstick | Nov 8, 2021 | Child & Adolescent Health, Nourished Eating, Snacks

It’s often difficult to find brace-safe snack options, especially when kids and teens are used to choosing pretzels, chips, popcorn, crackers, and the like, for snacks. So let’s discuss some snacks to eat with braces! Braces or other dental implements are pretty...
20+ Easy After School Snacks for teens & tweens

20+ Easy After School Snacks for teens & tweens

by BrachaKopstick | Sep 27, 2021 | Child & Adolescent Health, Snacks

Easy after school snacks for teens & tweens Ideally, teens & tweens are eating every 2-4 hours. This is often hard to do in school, but this year, with shorter breaks between class, mask wearing, and fewer opportunities to eat, I’ve been seeing teens and...
School lunch ideas for teens and how to involve them in lunch prep

School lunch ideas for teens and how to involve them in lunch prep

by BrachaKopstick | Aug 25, 2021 | Lunch, Nourished Eating

Are you at a loss for school lunch ideas for your teens and tweens? Lunch is an important time for kids and teens to refuel, connect with their peers, and take a break. It’s often been a while since they last ate and will have to sustain them for another long burst of...
The Hunger Fullness Scale for Kids

The Hunger Fullness Scale for Kids

by BrachaKopstick | Jul 29, 2021 | Child & Adolescent Health

What is the Hunger Fullness Scale for Kids? You may have gotten used to constantly haggling, bribing, or pre-portioning your kids’ food to get them to eat more food, or less food, or the right food. This can be frustrating. There is a better way! You can learn to...
5 Tips to Improve Kids’ Summer Eating

5 Tips to Improve Kids’ Summer Eating

by BrachaKopstick | Jun 2, 2021 | Child & Adolescent Health, Nourished Eating

      It’s summer! Is this what your eating schedule looks like (constant asking for food and/or eating)? The kids are home, they’re hungry, restless, off-schedule, etc., so they eat. Or they bug you for food. Sound familiar? Here are five tips for making...
« Older Entries

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 :)

Search by category

  • Breakfast
  • Child & Adolescent Health
  • Dessert
  • Dinner
  • Drinks
  • FODMAP friendly
  • Lunch
  • Nourished Eating
  • Sides
  • Snacks
  • Soup

Recent Posts

  • Snacks to Eat with Braces for Kids & Teens
  • 20+ Easy After School Snacks for teens & tweens
  • School lunch ideas for teens and how to involve them in lunch prep

Older Posts

adolescent.nutritionist

Bracha Kopstick RD
Chanukah is a Jewish celebration traditionally cel Chanukah is a Jewish celebration traditionally celebrated with oil-rich food like doughnuts and potato latkas to commemorate the miracle of oil lasting for 8 days longer than expected. This is a cultural and religious celebration! And yet this time of year we are inundated with so much messaging putting down these foods. I've seen "healthified" latkas, baked recipes for doughnuts, memes worrying about weight gain, tips on making up for eating, and so much hate around tradition 🤦🏽‍♀️. What messages are your adolescents picking up? Are they learning that food is something to earn or make up for? Or are they embracing food as celebration, connecting to their culture, and something tasty to enjoy. Food does not have to only be nutritious to be eaten. When it helps us celebrate, connect with others, and practice traditions, that's HEALTHY because health is more than body size or physical wellness. What's your favorite doughnut filling? Share below 👇
There was some confusion around my recent post tal There was some confusion around my recent post talking about scheduled eating, especially in comparison to rule-based eating. While on the surface they may seem similar, they're really quite different! Kids and teens thrive when they have structure and know what's expected of them, and what they can expect from others. A schedule is not written in stone, but is rather a framework to know generally when food will be eaten. And adolescents can decide at each eating opportunity how much (if any) of the food they'll eat, depending on how they feel at that time. Rule-based eating, on the other hand, is eating because of rules; timing, portion sizes, etc. without taking into consideration how you feel at the time. It may look similar; for example in both situations an adolescent eating at 8 am, 12pm, 4pm, and 7 pm. However, the adolescent following a schedule who's hungry at 9 is "allowed" to eat and likely will, while the rule-based eater probably wouldn't, regardless of hunger levels. Was that helpful? Like and save this post and follow along @adolescent.nutritionist
Should I let my teen whenever he wants? My tween s Should I let my teen whenever he wants? My tween snacks all the time and I'm concerned! Should I be? These are only the most recent of this question I've received, because it's a super common issue! I'm answering it today 😊
A mom asked me recently if it's okay to serve her A mom asked me recently if it's okay to serve her adolescents more veggies instead of other foods. While vegetables are important, adolescents can't grow and develop on them alone. So when thinking about trying to increase your adolescent's vegetable intake, consider your reasoning, and then proceed accordingly. Consider NOT serving vegetables if: ✖️You're trying to impact their weight by serving low calorie vegetables instead of higher calorie foods ✖️You don't like the food they're currently eating or you want to prevent them from eating more of that food ✖️You'll allow them seconds (or more) of a food as long as they eat some vegetables first. All these demonstrate distrust. Distrusting your adolescent to recognize what they need to eat. Distrusting the body to know how to grow and develop appropriately. Creating distrust between your adolescent and his body. Consider serving vegetables if: ✔️You want to add colour and crunch and variety to a meal ✔️You know they're tasty and satisfying and you're adding another meal component ✔️You allow each person to serve themselves the amount that feels right to them. And you accept that this may be none. Modelling a good relationship with vegetables can help adolescents learn to accept and enjoy them too. But even more important is how they FEEL about eating vegetables. They shouldn't feel guilty for avoiding them nor noble for eating them. Vegetables, like all food, are morally neutral. Why do you serve vegetables? Tell me below 👇
When all foods are provided neutrally, apples and When all foods are provided neutrally, apples and Apple Jacks, candy corn and corn on the cob, chicken nuggets and chicken thighs are all morally equal! This allows kids and teens to make their food choices based on what FEELS good, rather than what they think will make them BE good. So if your adolescent had a lot more candy than usual this weekend, they may be feeling a candy overload and looking for food that makes them feel better. Or they may go back to their usual eating habits without swinging all the way over to eating more veggies. Or they may still be enjoying their candy haul. And all of these are right FOR THE INDIVIDUAL! I don't know what your adolescent needs right now. Neither do you. Only your adolescent knows. And that can be super scary for parents. But with reliable and consistent access to all foods in a neutral environment, with parental modeling and education, you can learn to trust your adolescent to develop a good relationship with their body and feed it what they need!
Fear of carbs has been a big feature with many of Fear of carbs has been a big feature with many of my clients lately. From being uncomfortable with specific carb-rich foods, restricting carbs to only once per day, and/or limiting portion sizes, many adolescents and teens have a fraught relationship with this VERY necessary food category. Serving these foods frequently, and enjoying them together models their importance, while ensuring we talk about these foods positively or neutrally allows adolescents and teens to eat them without feeling negative emotions afterwards. Carbs are specifically demonized online because of diet culture. If your adolescent or teen is online they're most likely picking up negative health beliefs. Talking with them frequently about what they're watching is super important, and can alert you to inappropriate information they're picking up on, before it becomes a problem. What's your/your adolescent's favorite way to enjoy carbs? Tell me below 👇
A mom sent me a DM recently asking how to deal wit A mom sent me a DM recently asking how to deal with cutting out food from her adolescent's diet for managing ADHD while ensuring he doesn't feel restricted or develop a negative relationship with food. This same question is relevant to cutting out food for dealing with digestion complaints and acne, amongst other issues. There's split opinions about the efficacy of cutting out specific foods for treating particular issues, and it's not so clear cut. However, it is evident that restricting food from kids and teens has negative outcomes. In one example, a teen I recently worked with had cut out a bunch of foods to improve her acne, and in the process developed orthorexia and binge eating disorder. I don't say this to scare you but rather to highlight that it's really not as simple as it's often depicted. It IS possible to have a good relationship with food even when not all food is available. If you do decide to go the route of cutting out foods from your adolescent's diet, it should be short-term, with the goal of reintroducing the food, and under the auspices of a trained professional who understands the risks associated with restriction. Have you experienced cutting out food from your adolescent's diet? Tell me below how that went 👇
I'm slowly getting into the fall frame of mind, bu I'm slowly getting into the fall frame of mind, but it seems like I am very late to the party! Changing seasons and cooler weather (is it cooler by you??) often calls for a change in the food we're eating. One thing that doesn't change is how we speak about food. When raising kids and teens with a good relationship with food, the way we talk about food is crucial. 🍂Avoid categorizing food! Yes, some food provides more nutritional benefits. But all food serves a purpose, whether it's emotionally, socially, or "just" tasting good and contributing to a good day. 🍂Call food by its name. It doesn't have to be "dessert", "treat", "healthy", etc. as that creates judgement around eating. Call it "donuts", "hot chocolate", "sweet potatoes" etc. When we stop categorizing food, ✔️Your adolescent doesn't experience negative emotions from eating ✔️She can eat what feels good to her body. 😮Food loses its power over him, and he can decide how much/ if any to eat Have you switched into Autumn vibes? Tell me below 👇
We expect adolescents to be super emotional and ho We expect adolescents to be super emotional and hormonal because of all the changes their body is going through. Often, those feelings go beyond puberty though. You may notice your adolescent gets moody if he hasn't eaten for a while. Think of how that would be if he continued to eat less than his nutritional needs. Working with kids and teens who aren't eating properly, I see how STRONG these feelings of guilt, stress, anxiety, etc. are. This is because their brains aren't getting the nourishment required, and so can't regulate or control these feelings. As they start eating more, and better, it's noticeable how much quieter the emotions are. If you've noticed that your adolescent is experiencing a lot of stress or anxiety around eating, this may be a sign she needs to eat more! ** Important** Sometimes, those emotional rollercoasters are more than this, and need to be addressed with a mental health expert. Struggling to raise adolescents free of dieting or concerns around food? Make sure you're following for more tips and education on raising adolescents and teens with a good relationship with food and their body 💖
Happy Thanksgiving weekend Canadian Friends! Tell Happy Thanksgiving weekend Canadian Friends! Tell me below how you plan on celebrating 🍂 Holidays can be tricky for supporting positive eating and a good relationship with food, with the abundance of food and interacting with people you don't often see (perhaps less so 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. Are you struggling to raise adolescents free of dieting or concerns around food? Make sure you're following for more tips and education on raising adolescents and teens with a good relationship with food and their body 💖
I was talking with a client today about increasing I was talking with a client today about increasing the amount of carbs she's eating. And she replied that it seemed like a lot of carbs to eat in a day. Carbs have a poor reputation for causing weight gain and being unnecessary in our diets. This is so far from the facts! ✔️They are the body's preferred source of energy ✔️The brain relies completely on glucose from carbs for fuel ✔️There are many important nutrients in carbohydrates including fibre, vitamins, and minerals. You can ensure your adolescent eats enough carbohydrates to meet their growing needs by providing carb-rich foods at each meal and snack. And yes, they can have more than one type of carb-containing food at a meal! Struggling to raise adolescents free of dieting or concerns around food? Make sure you're following for more tips and education on raising adolescents and teens with a good relationship with food and their body 💖
What does your adolescent eat after school? Tell m What does your adolescent eat after school? Tell me below 👇 Eating after school is always important, as kids and teens typically don't eat much at school in the afternoon, and we want to encourage regular scheduled eating. This year, I'm finding them even more important for my clients, as with different mask policies, many adolescents and teens are eating less than ever in school! When planning or preparing a snack, aim for foods from 2 or more food groups, that contain something filling (ie- it contains fat or protein), and something satisfying or fun- like chips, pastries, popcorn, etc. I encourage having a set snack time rather than continuous snacking all afternoon. This allows kids to develop a feeling of hunger in time for dinner while also giving them time to focus on other activities. Including a vegetable or fruit gives adolescents another opportunity to eat them. Remember, the more often they're served, the more often they can be eaten ;) Looking for more snack ideas? Check out my latest blog post with 20+ easy snack ideas from my dietitian friends! Link in bio 💥
If your adolescent has rules around food, it's lik If your adolescent has rules around food, it's likely helping with their anxiety or stress, or dealing with uncertainty. However, these very same things making them feel better end up contributing to their stress, and get in the way of your adolescent listening to her body's needs. What do I mean? Imagine your adolescent has a rule to stop eating at 8pm. ✔️ That likely gives him a sense of control in a time or situation where he feels a lack of control. But what if he's feeling hungry at 8:30 pm? ✖️ He'll likely ignore that feeling, resulting in possibly less overall intake and difficulty noticing hunger in the future. While we can recognize that rules serve a purpose, they're far from ideal. We want to address the underlying reason fueling these rules, while also ensuring adolescents are eating enough to fuel their growth and development. 💥 Follow along to learn how you can raise adolescents who are well nourished and have a good relationship with food and body 💖
Do your adolescents have rules around food and eat Do your adolescents have rules around food and eating? I've been meeting many teens and tweens lately who have a lot of rules around eating. While they have been helpful in managing anxiety and uncertainty during a confusing and stressful time, these food rules are negatively impacting these adolescents' lives. 🧠Food rules take up a lot of brain space 🤸‍♂️It's difficult living a spontaneous life when food has to meet specific criteria and certain timing 😳Though they often start to manage stress and anxiety, food rules very often become the source of stress and anxiety! How can you help your adolescent who is dealing with food rules? 1. Continue serving and providing all food. You don't have to play into your adolescent's rules, especially if you notice these rules get in the way of eating a varied and nourishing diet 2. Educate your teen about the importance of including all food, how all food nourishes our body, and why their information may not be accurate (hello info coming from TikTok influencers) 3. Model eating without food rules yourself 4. Get support. Food rules often become more and restrictive the longer they're followed, and what may have started off as benign can turn much more serious. Did you find this helpful? Like, save, and follow for more tips and education on raising adolescents and teens with a good relationship with food and their body 💖
A mom left a comment in last week's question box t A mom left a comment in last week's question box that she's concerned with her adolescent's school providing juice along with snack. Juice has a difficult reputation, with many parents limiting it for their kids for various reasons. Juice has calories. Juice has sugar. And also Juice provides energy Juice hydrates Juice tastes good You don't have to worry if your adolescent or teen enjoys drinking juice (unless it's affecting their ability to eat other food). Serving it along with a meal or snack can help slow the affect of the sugar on your adolescent's blood sugar and provide more sustained energy levels. As with any food, it comes down to how it's served or not served. I've seen kids with no access to juice, when finally exposed to it, not be able to eat anything else served as they were so caught up on drinking this previously restricted food. And other kids who couldn't care less about the drinks and took the food and drink that felt good at the time. So if your child is getting juice along with other food as part of a meal or snack in school, remember that it *is* nourishing. Expressing your concern to your child may make them feel guilty or ashamed for drinking and enjoying juice, and turn them towards self-restriction or excess consumption, either of which get in the way of developing a good relationship with food and body. Keeping food and drink neutral is key to creating that neutral or positive relationship! How do you feel about your kids drinking juice or other caloric drinks? Comment below 👇
A mom asked me about Nutella in this week's questi A mom asked me about Nutella in this week's question box. She's concerned her adolescent eats too much Nutella, and wondered if she should just stop buying it. Short answer: NO Here's the longer response. Nutella, like all food, has many benefits. ✔️It provides energy in the form of fat and sugar and protein, and is a source of calcium and iron ✔️It's tasty and creates an enjoyable and satisfying eating experience ✔️It can help adolescents eat other food along with it - including different breads and crackers, veggie slices, fruit... There are endless combinations that can start with Nutella! But what if your adolescent is eating "too much"? Solution 1: Have other options available Your adolescent may not have any ideas for what else to eat besides Nutella! Help him out by modelling or discussing different options for meals or snacks. Solution 2: Allow your adolescent to eat it more often She may feel she has restricted access to Nutella, and so when she finally gets some she goes overboard with it. Allowing it more often can help your adolescent feel more in control when eating this food, and eat enough to feel satisfied and nourished. Developing a good relationship with food takes time, education, and modeling. Show your adolescents that all foods benefit the body and can be enjoyed as a part of balanced eating. Follow along for more ways you can raise adolescents who are competent eaters and feel good about what they eat💥
Follow on Instagram
Member Blog Badge

BeeKay Nutrition

bracha@beekaynutrition.com

Pages

  • About
  • Blog
  • Contact
  • Home
  • Privacy Policy
  • Services
  • WP Shopify Collections
  • WP Shopify Products
  • Home
  • About
  • Services
  • Blog
  • Contact