Nourish your child with ease
By Nutrition 2 Nourish & Flourish
Join me, Penelope Henderson (Registered Nutritionist) on giving straightforward nutrition advice, tips and strategies to make eating become enjoyable and easy. Let me help take away that stress and enjoy raising a happy and healthy eater.
Nourish your child with ease Jul 20, 2022
12 child friendly smoothies for constipation and to get more fibre
This episode will share what types of foods are natural laxatives and can be used in smoothies for constipation relief. These smoothies are also made more appealing to kids so they are likely to become regular recipes. Learn more.
6 steps to eating nutritious healthy meals and ways to make it fun
Every child learns to eat at different rates. Some are happy to dive in whereas others need to be more comfortable with foods first and take many steps to eating new foods. This episode explores the 6 steps to eating and how you can work through them. Go from tolerating a new food to eating a new food with my 6 steps to eating worksheet.
One thing you need to do for mealtime success: include a mealtime routine
Meal times and having a routine for your child can seem like such a small thing but actually having this in place can make a huge difference to how relaxed mealtimes can be. With a mealtime routine in place it can help with expectations, build an appetite and a great way to learn other skills like laying the table and table manners. If you have a fussy eater then having this in place will certainly help with them coming to the table calm and relaxed. Listen to learn more.
10 best food books for kids to be more familiar with new foods
I have come up with 10 of my best food books for kids that I have tried and tested on my own kids. They are great for all kids but especially those that may struggle with new foods and this helps with that! This episode explores why food books are so important and details the 10 best food books for kids. Want to know more ways to expose your child new foods then check out 10 key strategies to overcome fussy eating.
What is stage 1 weaning and what does this look like week by week?
This episode will share more detail on what the first stage of weaning is (stage 1 weaning ). What happens and what you can expect. Some tips to get you started along with the suitable foods for stage 1. In this stage you will want to introduce allergenic foods & if this is something your worried about then I have a guide for you called: How to introduce allergens to your baby and tells you exactly how to do this.
33 healthy and cheap snack ideas on a friendly budget
These 33 healthy and cheap snack ideas will help not only save you some money but help you to be healthier too. This episode explores a number of healthy and cheap snack ideas for children and adults alike. By using these ideas you can ensure your giving your family a boost in nutrition. For more ways to include nutritious foods in your kids diet you may like to check out: 20 super foods for kids
6 healthy eating on a budget tips you need to know for 2023
This episode will teach you 6 healthy eating budget tips which all involve these three key things (3 p's) – planning your shopping and meals, purchasing foods and preparation of meals and snacks. If you would like a FREE menu planner template with grocery list to get you started you might like to check out: Meal planning made easy: in 10 steps
How to start weaning - best first weaning foods
This episode dives into when to know if your ready to start weaning, what equipment you need, best first weaning foods and how to introduce them. I will also give you some tips to get your baby off to a great start.
If you are worred about introducing allergens you might like to check out this mini guide: https://nutrition2nourishflourish.ck.page/products/introduce-allergens
Does your child have an egg allergy? How to use egg substitutes in baking
This episode explores egg allergies in more depth, what they are, what to avoid and how to substitute eggs in recipes. Depending on the use and recipe it gives detail of the best egg substitutes for binding, glazes, meringues and other types of baking.
Need help with introducing allergens to your baby - then you may like to check out: https://nutrition2nourishflourish.ck.page/products/introduce-allergens
How to get your kids eating 5 a day
Kids eating 5 a day is not reached by most families. Most of us know that but often it can be a struggle. Often its even more challenging for kids and we have the job of providing healthy food for them.
This episode explores the guidance around what is a portion for 1 – 4yrs and children 5 or more. What this actually looks like. I will also clear up the myths about what does and doesn’t count towards your five a day and most importantly my top tips on how to get them to eat 5 a day.
If you would like to know more about portion sizes for all food groups and if your child is getting the right amounts. You may like to check out my mini guide: https://nutrition2nourishflourish.ck.page/products/portion-size-1-4yrs
Fussy eater lunch box ideas for kids
This episode explores what to put into a packed lunch for a balanced lunch, what can I pack for kids instead of sandwiches, some cold lunch ideas, healthy swaps and some great tips on how to make lunch boxes easier for kids to enjoy. For a free guide on 20 superfoods for kids: https://nutrition2nourishflourish.ck.page/superfoods
Picnic finger foods for kids: 30 quick and nutritious ideas
Picnics are always more exciting for kids than sitting at a table. Being outdoors or being somewhere new makes it all seem more exciting and in a relaxed mood for enjoying food. Picnic finger foods are a great way to huddle together on a picnic blanket or towel and share the experience of eating together.
However if you find you’re fed up with just eating the same picnic foods and your looking for quick and nutritious ideas then these picnic finger foods for kids and the whole family are just the ticket. Find out more...
P.S If you have a fussy eater, find meal times difficul and want to make sure your child is getting the right nutrition then you might want to check out my free guide: 20 must have superfoods for kids. Check it out here: https://nutrition2nourishflourish.ck.page/d209b65dc5
Spoon fed or baby led: Which should i choose for my baby?
You might be wondering if one method is better for your baby than the other, is one easier to do than the other, can you be spoon fed as well as baby-led? This episode will help answer these questions so you can make your own mind up on which is best for you and your baby. Read in full here: https://nutrition2nourishflourish.com/2022/07/13/spoon-fed-or-baby-led-which-should-i-choose-for-my-baby/
When should I be concerned about a fussy eater?
This episode explores the differences between a fussy eater and problem feeder. It also discusses some different types of problem feeding.
It offers a free checklist to see if your child is a fussy eater or problem feeder. Get it here: https://nutrition2nourishflourish.ck.page/fussyeaterchecklist
It also looks at what to do if you're concerned about your child's eating and food ideas for fussy eaters.
Crunchy snacks that are healthy and appeal to fussy eaters
Most of our kids, well certainly mine do love crunchy snacks. In fact one of mine would live off crackers if he could!
The most popular ones are the beige kind like breadsticks, crisps & crackers. Whilst there is nothing wrong with these foods, as all food is good food. It’s a good opportunity to work with this knowledge of knowing that if your child prefers crunchy foods then you can find others that are healthy and add to their range of foods. This will also ensure a more balanced snack.
This podcast episode will talk about why kids prefer crunchy snacks and how to balance them to make healthy snacks along with some sweet and savoury crunchy snack ideas & recipes.
Is my toddler constipated and what are the best foods to help relieve them?
Constipation is a common complaint and worry for parents. When toilet training begins around 2- 3 years (toddler years) problems can begin for a number of reasons. However it can occur at any age.
The good news is that there are lots of ways to help relieve a constipated toddler. For most children it is ensuring they are getting enough fluid into them alongside more fibre in the diet.
In this podcast I will talk about the requirements for fluid intake and the best foods in each food group to help relieve constipation. There are also some other tips related to other causes.
Ways to get your child to drink more water
Getting children to drink enough is a big issue and a common one, especially when they are young. Mine often say they are not thirsty when I ask them to get a drink. If you struggle to get your child to drink more then there are lots of ways to encourage them to drink.
Here I will give you 11 tricks to try and help your child get enough water throughout the day. This will ensure they stay hydrated and help prevent problems like constipation and UTI’s.
11 transformative phrases to banish fussy eating for good
Trying to get a fussy eating child to eat well is often an almighty and stressful struggle. What you say to them and how you say it can have such an enormous impact on whether they will eat and the relationship they form around foods. We can have a great influence on our children just by the way we talk to them around foods, responding to fullness, empowering them and educating them.
In this episode I will share with you 11 transformative phrases that every parent should try to banish fussy eating for good.