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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...
Six steps for helping your adolescent picky eater

Six steps for helping your adolescent picky eater

by BrachaKopstick | May 23, 2021 | Child & Adolescent Health, Nourished Eating

Picky eating for many adolescents isn’t something they “just grow out of”; unless actively addressed and worked on, it can continue through teenage-hood and well into adulthood. Picky eating is a problem when it interferes with your adolescent or teen’s...
Raising Food-Competent Teens & Tweens Program Announcement

Raising Food-Competent Teens & Tweens Program Announcement

by BrachaKopstick | Apr 16, 2021 | Child & Adolescent Health

Parenting doesn’t get easier as kids get older, but there seems to be less support and community as toddlers turn into teens. If you take a scroll on Instagram for feeding advice, you’ll find A LOT on introducing food to your baby with baby led feeding vs. traditional...
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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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Recent Posts

  • School lunch ideas for teens and how to involve them in lunch prep
  • The Hunger Fullness Scale for Kids
  • 5 Tips to Improve Kids’ Summer Eating

Older Posts

adolescent.nutritionist

Bracha Kopstick RD
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💥
A mom asked in this week's question box what to do A mom asked in this week's question box what to do when you know your adolescent is hungry but won't eat because they're afraid of getting fat? First off the things NOT to do: ✖️Encourage this belief ✖️Congratulate them for not eating (even "non-healthy" food) ✖️Ignore this. It's a real issue and needs to be addressed Here are some things you CAN do: ✔️Encourage and celebrate people of different body types. There is a reason your adolescent fears being fat, and it may be from how they've heard people talk about people in big bodies or from people dieting or critiquing their own bodies. Show your adolescent that people in all bodies are accepted and worthy of all the things. ✔️Keep serving meals that are nourishing and have a variety of food and nutrients. If you're not already, try eating together as a family (family = 1 adult and 1 child) ✔️Seek professional help Adolescents or teens who restrict for any reason need help learning to trust their hunger and honor their body's needs. While family can do this, a professional third party- trained in this(!) can help navigate the beliefs and actions to ensure appropriate nutritional intake. Did you find this helpful? Save it for later 💖
Do your adolescents find it difficult eating break Do your adolescents find it difficult eating breakfast on school mornings? It may be time to rethink "breakfast". It doesn't have to be cereal and milk, avocado toast, or peanut butter pancakes. Breakfast is simply the first opportunity to eat and fuel our body. And yes, it's an important meal! But your adolescent can eat literally anything at this eating opportunity. Some nourishing options that can be eaten quickly or taken to eat on their commute or before school starts: 💥Yogurt and banana 💥Hot noodle bowl 💥Crackers and hummus 💥Cereal, nuts (or seeds if nut free), and dried fruit 💥Hard boiled eggs and baby bell peppers 💥Granola bar and apple Tell me below what are some of the "less common" breakfast ideas your adolescent enjoys, and save this post for later 💖
What was your college/university experience regard What was your college/university experience regarding weight? Share below 👇 "Freshman 15" is something teens absorb and fear about the start of college/university. There are so many unknowns and reasons for stress or anxiety around the start of school that weight gain shouldn't have to be part of it. Weight gain at college is very likely! ✔️The increased stress of being away from home, settling into a new environment and starting school all can lead to weight gain (that's a physiological response to stress) ✔️Having more freedom around food choices can lead to eating differently than at home and resultant weight gain ✔️The body is still developing and growing! Although puberty is usually over by college, the body continues shifting and changing (Bone and brain development continue around mid-20s!). There may be weight gain, or there may be weight shifts and body changes. This is to be expected. Side note* Bodies will continue shifting throughout life as we continue aging* Let's stop fear mongering about weight gain and help our teens and young adults confidently adjust to this next stage of life 🙂💖
Double tap ♥️ for getting adolescents and teen Double tap ♥️ for getting adolescents and teens involved withlunch preparation! Independence is one of the goals of parenting- getting adolescents ready to [eventually] live alone. Despite many people often thinking kids "just know" how to do things, they actually have to be taught! ✔️Start with modeling what goes into a filling and satisfying meal ✔️Involve them with small and specific tasks so they get used to making lunch prep a part of their day and to slowly learn the parts of making lunch. ✔️As they're ready for more, gradually decrease your involvement and up their independence ✔️Get their feedback on the foods that did or didn't work and discuss ways to improve their experience. 💥Get more tips, tricks, and ideas for success in the blog post linked in bio💥
Double tap ♥️ if you can relate! A mom recent Double tap ♥️ if you can relate! A mom recently told me about her adolescent saying this statement during dinner, and admitted to feeling uncomfortable about it, and unsure how to deal with it. In a society that values restriction and thinness, it makes sense that such a statement would be frightening. 💕 But truthfully, finding enjoyment in food is such a gift. We need to eat multiple times a day. Taking pleasure in that vs seeing it as a chore allows us to pause during the day and rest and rejuvenate through food. 💕Encourage your adolescent to eat as much as feels good to them 💕Remind your adolescent that there will be more opportunities to eat this food. That lets them know they don't have to worry about being restricted around food and can help them feel more comfortable leaving food behind or stopping when it no longer feels good. 💕And remind your adolescent that eating and enjoying food is nothing to be ashamed of. Food is necessary for many reasons, and enjoyment is a big part of eating! If you're concerned with your adolescent's body image, eating habits, or activity, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
What do you find most difficult about making schoo What do you find most difficult about making school lunches? Tell me below 👇 Making school lunches can take up a lot of brain space, time, and energy. From making them, to worrying about your kids eating them, and then figuring out why they come home uneaten. I've got you covered on making that process simpler, giving you steps on involving your kids in lunch making (until it's no longer your job!), and situations for why food may not be eaten along with solutions for those. 💥Check out the full post now linked in bio!💥
Let's stop demonizing carbohydrates! 🥐🍪🍞🍟 Carbohydrates are an important part of adolescent and teen's overall intake. ✔️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. ✔️Beyond grains and starches, other sources of carbs include fruit, vegetables, and dairy Pictured is the lower end of carb requirements at 123 grams. Carbohydrates should make up ~45-65% of adolescent and teens total intake. For sustained energy, adolescents and teens should eat multiple carb-rich foods at each meal and snack. If you're concerned with your adolescent's body image, eating habits, or activity, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
Double tap ♥️ for raising adolescents free of Double tap ♥️ for raising adolescents free of food rules! Diet culture has influenced us to believe we can't be trusted around food and need rules to make sure we're eating "well". Rules may include: not eating after a certain time of night eating more of one food and less of another needing to eat a particular food before getting dessert etc. etc. These are arbitrary rules that don't consider individual needs, fluctuating appetite, or kids' growth & development. Structure is important for kids and teens, but that's not a "rule", as it helps give a framework to when things are done. (you can keep it looser or tighter depending on what works best for your family and situation). When these rules are removed, adolescents and teens can start tuning into what they really want, what their body needs, and satisfy those needs in the amount that feels best. If you're concerned with your adolescent's body image, eating habits, or activity, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
Body image is not about body size or shape, it's h Body image is not about body size or shape, it's how we feel about our body. And that's why changing our body will not improve body image! I've seen teens & tweens in all body sizes and shapes feel terribly about their body, and I've seen teens and tweens in all body sizes and shapes loving their body! How can you support your adolescent or teen feel positively about their body? ✔️Recognize their skills, accomplishments, and talents beyond their appearance, and celebrate them! Let your t(w)een know they have worth beyond their looks. ✔️Make your home a space free of body comments. Whether compliments or critiques, comments show bodies are up for discussion. This can make adolescents anxious their body will be next to be discussed, and they'll do whatever they can to keep it positive. ✔️Model body acceptance for yourself. If you're not there yet, start noticing HOW you talk about yourself as the first step to change. **Reminder: Body image concerns affects people of all genders, races, and ethnicities** If you're concerned with your adolescent's body image, eating habits, or activity, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
Does your adolescent know how to recognize their f Does your adolescent know how to recognize their feelings of hunger? Many of the teens and tweens I work with do not, especially the more subtle feelings of hunger. "Hunger" is feeling ready to eat and thinking about food. It's having trouble focusing, experiencing low energy, and a grumbling stomach. Irritability and moodiness- what we're familiar with as "hanger", comes after all that! When adolescents wait until then to eat, they generally need to eat a lot more to fill their hunger, even eating more than is physically comfortable. Learning to recognize those earlier signs of hunger, or eating on a schedule if not able to tune into those feelings, creates trust with their body. Adolescents will feel steadier energy levels, will eat the amount that feels comfortable, and creates a good relationship with food and their body. Read my blog on hunger & fullness (linked in bio) to learn how you can support your adolescent with this. If you're concerned with your adolescent's body image, eating habits, or activity, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
How do you connect with your adolescent? Tell me b How do you connect with your adolescent? Tell me below 👇 I often talk about using family meals as an opportunity to connect with your adolescents and teens. Here's the flip side of that. Talking with one of my teen clients today, he mentioned he's been finding it hard eating snacks, because when he leaves his room to eat, he's accosted by his parents, offered different food, and forced to spend time with them. He'd rather not eat than have to deal with them forcing food and company on him. Now you know, and I know, (and your adolescent may also know), that you're doing this because you care about your adolescent, love them, and want to connect with them! For adolescents with difficulty around eating, or for those who feel a lot of emotions when they speak with their parents, making meals the only time you communicate can increase the pressure around that mealtime. And while you may be doing a fantastic job keeping the conversation away from the food, your adolescent may not be experiencing *that same conversation* as neutral, or conducive to eating. Finding more ways and different times to connect with your adolescent or teen can make these meals less pressured and more enjoyable for everyone. If you're concerned with your adolescent's eating habits or body beliefs, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
What's your favorite summer food? Comment below 👇 When raising adolescents to have a good relationship with food, it's important to keep moral judgement out of the way we talk about food. It's easy to think of food in categories, like "good and bad", "healthy and not healthy" and so many other judgement calls. But what if we called it all "food"? Calling food by it's name has the power of letting us eat what we really want and in amounts that feel good to our body, rather than what and how much we think we should eat. Approaching food neutrally helps adolescents eat in response to their body's needs and enjoy food free of feeling guilt or shame. If you're concerned with your adolescent's eating habits or body beliefs, or are struggling with feeding your adolescent to fuel their growth, schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
How do you make mealtimes enjoyable for the family How do you make mealtimes enjoyable for the family? Tell me below 👇 From speaking withany parents, it seems that A lot of mealtime stress comes from parents having expectations of how their adolescent *should* eat- which foods and how much. But that's not realistic! Your adolescent experiences their body totally individually, and you can't dictate to them how much to eat based on your requirements. Only they can know - in that moment- what and how much to eat. You can support your adolescent to feel in tune with their body and understand their cues. Scheduled meals, a neutral food environment, and learning how their body feels when hungry and full are some ways. Learn more about this on the blog *linked in bio* Do you feel stressed and overwhelmed when it comes to feeding your adolescent? Schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
Hands up 🙌 for ditching calorie counting and tu Hands up 🙌 for ditching calorie counting and tuning into your body's needs! I spoke with a mom recently who was at a loss for helping her adolescent, because she "doesn't even know anything about calories!" Nutrition and food is a confusing topic, because it seems like everyone is an expert and the facts keep changing. And while that may or may not be true, one thing you never have to do is know the amount of calories in food! Calories are a measure of energy, but they don't explain how satisfying a food is, whether it'll be enjoyable, or if a given food is what your body needs at a certain time. I explained to this mom that her lack of knowledge is an amazing opportunity for helping her adolescent look at food not as fuel, but as something that can nourish and satiate our body. Do you feel overwhelmed and confused when it comes to feeding your adolescent? Schedule a free call today (link in bio)! I work with parents and adolescents to empower you to raise nourished adolescents with a good relationship with food and body, who eat free of guilt and shame 💖
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bracha@beekaynutrition.com

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