Marilyn Walls::Organic Food + Child Nutrition

Last Tuesday we heard from PCC's Marilyn Walls about nutrition and healthy eating. She highlighted good foods that help our bodies work and hopefully inspired moms to share tips to help our kids eat them! But never fear: if Suzie doesn't like kale, she's still a great kid and you're still a great mom. Promise.

Click HERE for the recording of Marilyn's talk. And for those of you joining us from work and can't listen, a summary is included below. Enjoy!

Basically, there are good foods out there that we should have in our diets. Like...

• Dark leafy greens:: contain B vitamins, are low in fat + calories yet high in fiber and antioxidants; chop small + add to pasta, eggs, spaghetti, soups, quesadilla, stir fry, or pizza!
• Complex carbohydrates:: balance blood sugar; healthy snacks include nuts, yogurt, carrots, apples, oatmeal, bean dip, and avocado
• Good fats:: Omega 3s are essential fatty acids that help us cognitively and promote good sleep; salmon, tuna fish, flax or fish oil in smoothies
• Blueberries:: can help improve memory + have tons of antioxidants; same goes for other dark fruits + veggies; black beans, eggplant, cranberries, red grapes
• Vitamin D:: improves immunity and is especially hard for baby to get through mom's milk (hence the drops); fatty fish, tuna fish, eggs, mushrooms, sunshine (without sunsreen)
• Probiotics:: improve immunity + digestion, good bacteria depleted by illness, digestive issues, or stress; yogurt, kefir, sauerkraut, kombucha, kimchi, tempeh, or supplements
• Hydration:: water carried nutrients to all organs, transports oxygen, helps process food, nourishes skin, and regulates body temperature (sodas do not count as water); water with fresh fruit or herbs, coconut water

Why Organic?
Well, organic food has less pesticides and does not contain GMO's, growth hormones, or antibiotics

What if my kid's too picky to eat this stuff?

1. Involve them in the process! Take them shopping and include them in food prep. They want to know how things work!
2. Start early with table food. Get them comfortable with what you're eating.
3. Model good eating: food preferences are largely shaped by what parents make available
4. Make up games or cute names (i.e. brainy blueberry, power punch broccoli); say it helps you grow or makes you stronger so they are motivated by what they want.
5. Make it fun to eat! Food in shapes can go a long way. And never underestimate the power of a no-bake cookie full of good stuff.
6. Serve often! You may have to offer something 10-15 times before your child will try it.
1. "No thank you" bite
2. Offer a small tablespoon portion to not overwhelm them 

Discussion Questions/Things to Think About:

1. What are essential fatty acids and how can you get them into your children's diet?
2. What healthy nutrient do you think is the most absent from your child's diet and why?
3. Have you seen any consequences, either physically or emotionally, from what your child eats?
4. How are you as a model for your child's eating choices?

Marilyn Walls

marilyn.walls@pccnaturalmarkets.com

www.pccnaturalmarkets.com