Episodit
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This episode is all about sugar...
the two kinds of sugar in foodswhich type of sugar is dangerouswhere sugar likes to hidehow to know if a food has too much sugarsteps to reduce your child's sugar intakeIf you've ever wondered if the things you hear about sugar are true, or your not sure what to do about sugar in your family's diet, download & listen to this episode!
Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
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Facebook & Instagram @healthyeatersofficial -
I'm back after a long break due to illness and the holidays!!
In this episode, I'm tackling the subject of hunger & food insecurity, or not having enough food. Even if you think this doesn't apply to you, please listen because you may find that you ARE in need of additional food resources or that someone you know is.
I'll share all the resources for securing enough food for your family to be healthy, and ways to help others facing this problem.
Happy New Year and thanks for listening!
Food assistance programs: https://www.fns.usda.gov/programsFind a SNAP office to apply: https://www.fns.usda.gov/snap/state-directory
SNAP Eligibility: https://www.fns.usda.gov/snap/recipient/eligibility
WIC: https://www.benefits.gov/benefit/368
School Lunch Program: https://www.benefits.gov/benefit/366
School Breakfast Program: https://www.benefits.gov/benefit/2006#:~:text=How%20do%20I%20apply%20for,with%20an%20application%20upon%20request.
Summer Food Program: https://www.benefits.gov/benefit/1451#:~:text=All%20children%20and%20teens%20(age,the%20mentally%20or%20physically%20disabled.
Food pantry finders:
https://foodfinder.us/
https://www.foodpantries.org/
https://www.feedingamerica.org/find-your-local-foodbankAustralia food assistance: https://www.anglicare.org.au/what-we-offer/food-and-financial-assistance/help-with-food/
UK food assistance: https://www.yourlocalpantry.co.uk/
https://fareshare.org.uk/getting-food/food-service-for-individuals/Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Puuttuva jakso?
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We're moving on to other fun topics in this episode, starting with how to handle a picky eater!
What's "normal" eating? Is your child a picky eater? Where do they fall on the spectrum of picky eating? And what steps can you put in place to help your child become a more adventurous eater? Listen to find out!Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
We've made it to the end of our 10-part series on the “Dos” & “Don’ts” of Feeding Kids!
Episode 10 is all about you and how to survive feeding challenges and the adjustment period that comes when you make changes to how your kids are fed!
All of the tips shared in this series can be used to eliminate mealtime battles, tackle picky eating, and create better eating and mealtime experiences for kids of any age and ability. The result? A happy, healthy eater! ...and a relaxed, happy parent ;)Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
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Facebook & Instagram @healthyeatersofficial -
We're in the home stretch of our 10-part series on the “Dos” & “Don’ts” of Feeding Kids! In episode 9 of the series, I walk you through yet another strategy you can implement to improve how and what your kids eat! But this strategy is LOADED with other benefits to the health and well-being of your children. Not only will I share what those benefits are, I'll also give you several practical tips for using this method, and provide you with a bonus resource!
All of the tips I'm sharing in this series can be used to eliminate mealtime battles, tackle picky eating, and create better eating and mealtime experiences for kids of any age and ability. The result? A happy, healthy eater!
www.thefamilydinnerproject.org
Kids in the Kitchen
References:
Berge, et. al. (2015). The protective role of family meals for youth obesity: 10-year longitudinal associations. The Journal of Pediatrics, 166, 296–301.
Eisenberg, et. al. (2004). Correlations between family meals and psychosocial well-being among adolescents. The Archives of Pediatrics & Adolescent Medicine, 158, 792–796.
Fruh, et. al. (2011). The Surprising Benefits of the Family Meal. The Journal for Nurse Practitioners, 7:1,18-22.
Fulkerson, et. al. (2008). Family Meals: Perceptions of Benefits and Challenges among Parents of 8- to 10-Year-Old Children. Journal of the American Dietetic Association, 108:4, 706-709.
Hammons, et. al. (2011). Is frequency of shared family meals related to the nutritional health of children and adolescents? Pediatrics; 127:e1565–74.
Loth, et. al.(2015). Family meals and disordered eating in adolescents: are the benefits the same for everyone? International Journal of Eating Disorders, 48, 100–110.
Skeer, M.R., & Ballard, E.L. (2013). Are Family Meals as Good for Youth as We Think They Are? A Review of the Literature on Family Meals as They Pertain to Adolescent Risk Prevention. Journal of Youth and Adolescence, 42, 943–963 https://doi.org/10.1007/s10964-013-9963-z
Trofholz, et. al. (2016). Home food environment factors associated with the presence of fruit and vegetables at dinner: A direct observational study. Appetite, 96:1, 526-532.
Utter, et. al. (2013). Family meals and the well-being of adolescents. Journal of Paediatrics and Child Health, 49, 906–11.
Utter,et. al. (2008). Relationships between frequency of family meals, BMI, and nutritional aspects of the home food environment among New Zealand adolescents. International Journal of Behavorial Nutrition and Physical Activity, 5:50.
Verhage, et. al. (2018). The relation between family meals and health of infants and toddlers: A review. Appetite, 127:1, 97-109.
Videon, T.M, & Manning, C.K. (2003). Influences on adolescent eating patterns: the importance of family meals. Journal of Adolescent Health, 32:5, 365-373.Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
With this episode, we’re closing in on the end of our 10-part series on the “Dos” & “Don’ts” of Feeding Kids! We’ll be looking at another mealtime strategy you can use to help your kids eat well. I’ll share exactly what this strategy is, the problem it addresses, and give you a few ideas for implementing it in your home.
All of the tips I'm sharing in this series can be used to eliminate mealtime battles, tackle picky eating, and create better eating and mealtime experiences for kids of any age and ability. The result? A happy, healthy eater!
Website: www.raisingmyhealthyeater.com
Waitlist: https://raisingmyhealthyeater.com/join-our-waiting-list/
Visit us on Facebook & Instagram @healthyeatersofficial
References:
Avery, A., Anderson, C., McCullough, F. (2017). Associations between children's diet quality and watching television during meal or snack consumption: A systematic review. Matern Child Nutr, 13:e12428. https://doi.org/10.1111/mcn.12428
Brunstrom, J. (2014). Mind over platter: pre-meal planning and the control of meal size in humans. Int J Obes 38 (Suppl 1), S9–S12 https://doi.org/10.1038/ijo.2014.83
Brunstrom, J. M., & Mitchell, G. L. (2006). Effects of distraction on the development of satiety. The British journal of nutrition, 96(4), 761–769.
Jusienė, R., Urbonas, V., Laurinaitytė, I., Rakickienė, L., Breidokienė, R., Kuzminskaitė, M., & Praninskienė, R. (2019). Screen Use During Meals Among Young Children: Exploration of Associated Variables. Medicina. 55:10, 688. https://doi.org/10.3390/medicina55100688
Kiefner-Burmeister, A., Domoff, S., & Radesky, J. (2020). Feeding in the Digital Age: An Observational Analysis of Mobile Device Use during Family Meals at Fast Food Restaurants in Italy. International Journal of Environmental Research and Public Health, 17(17): 6077. https://doi.org/10.3390/ijerph17176077
Rocka, A., Jasielska, F., Madras, D., Krawiec, P., & Pac-Kożuchowska, E. (2022). The Impact of Digital Screen Time on Dietary Habits and Physical Activity in Children and Adolescents. Nutrients, 14(14):2985. https://doi.org/10.3390/nu14142985
Vaughn, A.E., Dearth-Wesley, T., Tabak, R.G., Bryant, M., & Ward, D.S. (2017). Development of a Comprehensive Assessment of Food Parenting Practices: The Home Self-Administered Tool for Environmental Assessment of Activity and Diet Family Food Practices Survey. Journal of the Academy of Nutrition & Dietetics, 117:2, 214-227.Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
This a continuation of episode 8 in our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
In part 1, we ended after talking about a few different components of a healthy mealtime environment. I talked about the physical environment and explained the first three elements of the structure of the environment.
The deep dive continues in this episode, picking up where we left off to finish the discussion on the elements of mealtime environment. And, of course, I share the short- and long-term benefits your children experience when each of these elements is optimized.
All of the tips I'm sharing in this series can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Waitlist: https://raisingmyhealthyeater.com/join-our-waiting-list/
Visit us on Facebook & Instagram @healthyeatersofficial
References:Fiese, B. H., Jones, B. L., & Jarick, J. M. (2015). Family mealtime dynamics and food consumption: An experimental approach to understanding distractions. Couple and Family Psychology: Research and Practice, 4(4), 199–211. https://doi.org/10.1037/cfp0000047
Knobl, V., Dallacker, M., Hertwig, R., & Mata, J. (2022). Happy and healthy: How family mealtime routines relate to child nutritional health. Appetite Volume 171, 105939 https://doi.org/10.1016/j.appet.2022.105939
Powell, F., Farrow, C., Meyer, C., & Haycraft, E. (2017) The importance of mealtime structure for reducing child food fussiness. Maternal & Child Nutrition, 13: e12296. doi: 10.1111/mcn.12296. https://onlinelibrary.wiley.com/doi/epdf/10.1111/mcn.12296
Smith, J., Saltzman, J.A., & Dev, D.A. (2021). Mealtime emotional climate and child health: A systematic review. Eating behaviors, 44, 101582.
Watts, A., Berge, J. M., Loth, K., Larson, N., & Neumark-Sztainer, D. (2018). The Transmission of Family Food and Mealtime Practices from Adolescence to Adulthood: Longitudinal Findings from Project EAT-IV. Journal of nutrition education and behavior, 50(2), 141–147.e1. https://doi.org/10.1016/j.jneb.2017.08.010
Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
This is the 7th episode of our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
This episode is split into two parts - the second of which will be released next Wednesday! I'm doing a deep dive into a complex factor that impacts how our children eat and how everyone feels during meal times. You'll get an introduction to this topic along with the first handful of elements that can be modified to help kids grow into happy, healthy eaters!
All of the tips I'm sharing in this series can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Waitlist: https://raisingmyhealthyeater.com/join-our-waiting-list/
Visit us on Facebook & Instagram @healthyeatersofficial
References:Fiese, B. H., Jones, B. L., & Jarick, J. M. (2015). Family mealtime dynamics and food consumption: An experimental approach to understanding distractions. Couple and Family Psychology: Research and Practice, 4(4), 199–211. https://doi.org/10.1037/cfp0000047
Knobl, V., Dallacker, M., Hertwig, R., & Mata, J. (2022). Happy and healthy: How family mealtime routines relate to child nutritional health. Appetite Volume 171, 105939 https://doi.org/10.1016/j.appet.2022.105939
Powell, F., Farrow, C., Meyer, C., & Haycraft, E. (2017) The importance of mealtime structure for reducing child food fussiness. Maternal & Child Nutrition, 13: e12296. doi: 10.1111/mcn.12296. https://onlinelibrary.wiley.com/doi/epdf/10.1111/mcn.12296
Smith, J., Saltzman, J.A., & Dev, D.A. (2021). Mealtime emotional climate and child health: A systematic review. Eating behaviors, 44, 101582.
Watts, A., Berge, J. M., Loth, K., Larson, N., & Neumark-Sztainer, D. (2018). The Transmission of Family Food and Mealtime Practices from Adolescence to Adulthood: Longitudinal Findings from Project EAT-IV. Journal of nutrition education and behavior, 50(2), 141–147.e1. https://doi.org/10.1016/j.jneb.2017.08.010
Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Welcome to the 6th episode of our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
In this episode, I talk about a way to approach feeding and meal times with children that not only sets the stage for them to eat well but also strengthens the relationship between parent and child. It's an approach that emerged from a style of parenting and is backed by quite a bit of research. If you’re ready to experience the benefits of this feeding style, hit play, and let’s get started!
All of the tips I'm sharing in this series can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Waitlist: https://raisingmyhealthyeater.com/join-our-waiting-list/
Visit us on Facebook & Instagram @healthyeatersofficial
References:
Bircha, L. L., Fishera, J.O., Grimm-Thomasa, K., Markeyb, C.N., Sawyerc, R., & Johnson, S.L. (2001). Confirmatory factor analysis of the Child Feeding Questionnaire: a measure of parental attitudes, beliefs and practices about child feeding and obesity proneness. Appetite 36, 201-210. doi:10.1006/appe.2001.0398
Cormack, J., Rowell, K., Moreland, H., & Berry, J. (2021, Nov 1-17). RFTPro Foundational Series. [online workshop]
Finnane, J.M., Jansen, E., Mallan, K.M., & Daniels, L.A. (2017). Mealtime structure and responsive feeding practices are associated with less food fussiness and more food enjoyment in children. Journal of Nutrition Education and Behavior, 49, 11–18. doi: 10.1016/j.jneb.2016.08.007
Lindsay, A. C., Sitthisongkram, S., Greaney, M. L., Wallington, S. F., & Ruengdej, P. (2017). Non-Responsive Feeding Practices, Unhealthy Eating Behaviors, and Risk of Child Overweight and Obesity in Southeast Asia: A Systematic Review. International journal of environmental research and public health, 14(4), 436. https://doi.org/10.3390/ijerph14040436
Scaglioni, S., De Cosmi, V., Ciappolino, V., Parazzini, F., Brambilla, P., & Agostoni, C. (2018). Factors Influencing Children’s Eating Behaviours. Nutrients, 10(6), 706. http://dx.doi.org/10.3390/nu10060706
Spill, M.K., Callahan, E.H., Shapiro, M.J., Spahn, J.M., Wong, Y.P., Benjamin-Neelon, S.E., Birch, L., Black, M.M., Cook, J.T., Faith, M.S., Mennella, J.A., & Casavale, K.O. (2019). Caregiver feeding practices and child weight outcomes: a systematic review. The American Journal of Clinical Nutrition, 109, S1, 990S–1002S. https://doi.org/10.1093/ajcn/nqy276
Yakes Jimenez, E., Pérez-Escamilla, R., & Atkinson, S.A. (2021). Existing Guidance on Feeding Infants and Children From Birth to 24 Months: Implications and Next Steps for Registered Dietitian Nutritionists. Journal of the Academy of Nutrition and Dietetics, 121(4), 647. https://doi.org/10.1016/j.jand.2020.12.016Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Welcome to the 5th episode of our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
We've reached the halfway point of the series and I'm excited to start talking about all the things we should do when it comes to feeding our kids and teaching them how to become healthy eaters!
Curious what the first "Do" is??? Download the episode and listen to find out! You'll discover why it's important (and who it's important for), along with 2 powerful mindset shifts to help you put this "Do" into practice.
All of the tips I'm sharing in this series can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Visit us on Facebook & Instagram @healthyeatersofficialQuestions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Welcome to the fourth episode of our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
Today, I'm diving into "Don't" #4: Restriction... this might seem like an obvious "don't" if you're wanting your kid(s) to eat more. But restriction is sneaky and it most of us end up using it as a method to get our kids to eat. Not convinced? Listen to find out the ways restriction shows up when we feed our kids and whether or not it has an impact on how a child eats. If you have ANY struggles with your kids around food and eating, tune in and make sure you haven't missed any of the previous episodes in this series!
All of the tips I'm sharing can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Visit us on Facebook & Instagram @healthyeatersofficial
References:
Jennifer Orlet Fisher, Leann Lipps Birch, Restricting access to palatable foods affects children's behavioral response, food selection, and intake, The American Journal of Clinical Nutrition, Volume 69, Issue 6, June 1999, Pages 1264–1272, https://doi.org/10.1093/ajcn/69.6.1264
Maureen K Spill, Emily H Callahan, Myra J Shapiro, Joanne M Spahn, Yat Ping Wong, Sara E Benjamin-Neelon, Leann Birch, Maureen M Black, John T Cook, Myles S Faith, Julie A Mennella, Kellie O Casavale, Caregiver feeding practices and child weight outcomes: a systematic review, The American Journal of Clinical Nutrition, Volume 109, Issue Supplement_1, March 2019, Pages 990S–1002S, https://doi.org/10.1093/ajcn/nqy276
Michelle Cardel, Amanda L. Willig, Akilah Dulin-Keita, Krista Casazza, T. Mark Beasley, José R. Fernández, Parental feeding practices and socioeconomic status are associated with child adiposity in a multi-ethnic sample of children, Appetite, Volume 58, Issue 1, 2012, Pages 347-353, https://doi.org/10.1016/j.appet.2011.11.005.
Musher-Eizenman, D. R., & Holub, S. C. (2006). Children’s eating in the absence of hunger: The role of restrictive feeding practices. In R. K. Flamenbaum (Ed.), Childhood obesity: New research. (pp. 135–156). Hauppauge, New York: Nova.Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
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Facebook & Instagram @healthyeatersofficial -
Welcome to the third episode of our 10-part series on the "Dos & Don'ts" of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
Today, I'm diving deep into the topic of bribing and rewarding kids to eat. Listen to find out what they are, how and why they're used, and the effect they have on our kids' eating.
All of the tips you'll learn in this series can be used to tackle picky eating and create better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Visit us on Facebook & Instagram @healthyeatersofficial
References:
Harris, H.A., Fildes, A., Mallan, K.M. et al. Maternal feeding practices and fussy eating in toddlerhood: a discordant twin analysis. Int J Behav Nutr Phys Act 13, 81 (2016). https://doi.org/10.1186/s12966-016-0408-4
Johnson SL. Developmental and Environmental Influences on Young Children's Vegetable Preferences and Consumption. Adv Nutr. 2016 Jan 15;7(1):220S-231S. doi: 10.3945/an.115.008706. PMID: 26773030; PMCID: PMC4717879.
Mason TB. Parental instrumental feeding, negative affect, and binge eating among overweight individuals. Eat Behav. 2015 Apr;17:107-10. doi: 10.1016/j.eatbeh.2015.01.013. Epub 2015 Feb 7. PMID: 25682364.
Raaijmakers, L.G., Gevers, D.W., Teuscher, D. et al. Emotional and instrumental feeding practices of Dutch mothers regarding foods eaten between main meals. BMC Public Health 14, 171 (2014). https://doi.org/10.1186/1471-2458-14-171
Rodgers, R.F., Paxton, S.J., Massey, R. et al. Maternal feeding practices predict weight gain and obesogenic eating behaviors in young children: a prospective study. Int J Behav Nutr Phys Act 10, 24 (2013). https://doi.org/10.1186/1479-5868-10-24Questions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Welcome to the second episode of our 10-part series on the Do's & Don'ts of Feeding Kids, in which I walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
In this episode, we'll talk about "Don't" number 2 - pressure. I'll explain what it is, how it shows up, the different types (with examples), its consequences, and how to know if your child is feeling pressured.
This is a pitfall for many of us and can make a huge difference in the mealtime experience for the whole family.
All of the tips you'll learn in this series can be used to facilitate better eating and mealtime experiences for kids of any age and ability. Join us!
Website: www.raisingmyhealthyeater.com
Visit us on Facebook & Instagram @healthyeatersofficialQuestions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
This is the first of our 10-episode series on the Do's & Don'ts of Feeding Kids in which I'll walk you through 10 ways to eliminate mealtime battles and create an environment where your child of any age is more willing to eat.
Join me to learn the first "Do" of feeding kids that really sets the stage for the other strategies you'll learn in this series.
What I share can be used to facilitate better eating and mealtime experiences for kids of any age and any ability.
Website: www.raisingmyhealthyeater.com
Visit us on Facebook & Instagram @healthyeatersofficialQuestions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Welcome to our first official episode!! We're going to start out by talking about packaged snack foods for kids. Are they good options from a nutrition perspective? Can they be part of a healthy and balanced diet for kids? Listen to find out!
This episode accompanies our Ultimate Guide to Healthy Snacks for Kids, which you can get by visiting Raising Healthy Eaters.
The snack guide gives you the scoop on the most common snack foods eaten by kids, provides tips for planning and packing balanced snacks, and offers guidance for those of you whose kids have food allergies.
Let us know what you think and post your questions on Facebook & Instagram @healthyeatersofficialQuestions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial -
Curious what we're all about? Join me to learn how Raising Healthy Eaters got started and how we can help you with nutrition challenges you face with your kids. If you're worried about your child's:
picky eating,eating habits,growth,weight,food allergiesyou're in the right place to get the tools and support you need to overcome these problems.
We'll answer questions and provide solutions for all things nutrition and kids (from birth to teens)!
Website: www.raisingmyhealthyeater.com
Facebook & Instagram: @healthyeatersofficialQuestions? Comments? Suggestions? Reach out to me via the website or social media!
Website: www.raisingmyhealthyeater.com
Visit & sign up for our newsletter!
Facebook & Instagram @healthyeatersofficial
