Kids are very visual when it comes to eating. This makes feeding them easy if you create a rainbow of food. However, this can be challenging if you’re not the visually creative type. Here are some tips on putting together healthy, nutritious, and colorful meals for kids. The most important aspect of feeding your child is to add as many whole foods as possible and avoid anything overly processed. Unfortunately, processed foods and their fabulous colorful boxes and bags can persuade children to gravitate towards them. Do your best not to have these types of things in the house.

Talk to your kids about whole and processed foods. Ask them where they came from: store, tree, bush, or vine? These questions can lead to very lively talks at the supper table.

Why color?

Colorful foods are packed with many nutrients that allow us to function optimally everyday.

• Red: Folate, lycopene, and flavonoids. Lycopene has been shown to fight cancer cells. Folate helps to prevent birth defects, depression, and irritability. Certain types of flavonoids (or bioflavonoids) are known for their active and powerful antioxidant activity. Your heart will appreciate red colored foods as they may help to fight heart disease.
• Green: Lutein is an antioxidant found in the eye, therefore associated with sight. Eating lutein-rich foods will decrease risk of blindness. Green foods are packed full of nutrients and fiber. There are many green fruits and vegetables to choose from: avocados, spinach, broccoli, kale, kiwis, and many more.
• Yellow/Orange: Vitamin A and beta-carotene. Yellow foods are packed with beta-carotene, which the body converts into vitamin A. Vitamin A keeps the respiratory, urinary, and intestinal tracts healthy. This is a great help for the immune system.
• Purple/Blue: The flavonoids found in purple/blue foods aid in maintaining strong blood vessel walls. Eating blueberries may also help memory.

Next time you’re at the market, think about filling your cart with as much color as possible. This is easier if you keep to the edge of the store. With each meal you prepare, think of ways to color it up, perhaps by adding vibrantly colored peppers to your salad or blueberries to your morning cereal. Have the kids help you with this — they love to be creative and have a great imagination.

Introducing these colorful foods at every meal will set your child up for optimal health now and in their future. It will also allow for fewer sick days, which all parents appreciate!

Dr. Heather Manley received her medical degree from the National College of Naturopathic Medicine in Portland, Oregon in 2001. She is a practicing physician whose primary interest is preventative healthcare for families. She is the author of Human Body Detectives, her children’s educational series of story-telling books, ebooks, and iPhone/iPad apps. She also promotes wellness and naturopathic healthcare on her website drheathernd.com. She lives on the Big Island of Hawaii with her husband and two daughters. She is currently at work on the next Human Body Detectives adventure and is very excited for her upcoming launch of HBDs Go to School elementary curriculum. Follow Dr. Heather on Twitter and Facebook!

 

Thumbs up!

• Bare feet: The foot is naturally and brilliantly designed for optimal standing and locomotion if it is allowed to function in the way that nature intended. Conventional footwear actually hinders our natural foot structure and function, and over time, this can cause many problems with the feet and the rest of the body’s structure. Believe it or not, there is no scientific evidence that shoes are good for children and it’s okay to allow your child to spend some time barefoot. Feet are very strong and adaptable, and if given the opportunity, they can acclimate to a wide variety of surfaces and activities. This being said, always avoid surfaces that might be littered with broken glass, rusty nails or anything dangerous.

Shoes that fulfill all these criteria are surprisingly difficult to find for all but the very youngest members of our society. But your persistence in seeking these shoes for your kids will pay dividends in the appropriate and healthy development of your child’s feet. Happy shoe hunting!

Our author, who aspired for culinary greatness since day 1!

So I don’t have any children of my own (yet!) but I have had the opportunity to cook for kids and observe kids’ behavior when you set a plate of food in front of them.  They are not an easy group to please! As Dr. Nishant Rao explored here, if a meal deviates too far from what they are familiar with, if it has too much “green stuff,” or if it doesn’t contain an appalling amount of sugar, salt, fat or other additives, convincing kids to eat it will likely be a losing battle. To combat these challenges, I’ve compiled a series of techniques and recipes for kid-friendly cuisine.

Idea #1: Get kids involved! When kids learn about what they are eating and have a hand in preparing it, they are more apt to enjoy it. A favorite of mine is an interactive build-your-own pizza meal.  Ready-made whole wheat dough is available at many supermarkets (or can be prepared at home ).

• Spread dough thinly on a baking sheet or pizza stone according to directions, or let an older child assist with this part.
• Set out pizza toppings and let your little artists create a masterpiece on their blank canvases!
• Opt for healthier alternatives to traditional ingredients, like grated skim milk mozzarella, Italian turkey sausage or pepperoni, and sauce made from simmered canned diced tomatoes, (adding fresh spinach to the sauce can sneak in a range of vital nutrients).
• Are your kids a little more adventurous? Try diced pineapple, olives or mushrooms.  You never know how much you can get away with! Make it fun and suggest making a smiley face, flower or animal with their toppings.
• Bake and enjoy this fun way to get the family together for dinner!

Idea #2: Lie to them! White lies, of course–In this case, what they don’t know won’t hurt them. A long-time family recipe that Chrissy Dionese Lac and her cousin Shannon shared with me is the Disappearing Vegetable Chicken Soup. It is an uber-comforting dish that works for adults and kids alike, mainly because the kids don’t know that they are eating vegetables at all.

• In a large pot, cover a whole chicken with water or broth and boil for 1 hour along with coarsely chopped carrots, celery, onions, potatoes, broccoli (or pretty much any other vegetable that you have lying around or that is in season).
• Carefully remove chicken and place in a separate container to cool.  Skim off any excess fat from the surface of the remaining stock/veggie mixture.
• Using a hand blender, puree the softened vegetables (as finely or as course as you need it to be in order to pull the wool over their eyes!).
• Shred chicken and discard skin and bones. Add chicken back to pureed veggie mixture.
• Add salt and pepper to taste and allow soup to cook for another ~30 minutes to allow soup to thicken.
• Optional add-in:  towards the end of cooking, add mini cheese tortellini, mini star pasta or elbow macaroni to the dish. Be sure to follow the pasta’s cooking instructions as to not overcook.

Idea #3: Rework one of their old favorites. If your kids can’t be convinced to move away from the same old familiar dishes, then try putting a new, healthier & homemade spin on one of the classics.
Whatever name you call them–Fingers, Nuggets, or Tenders, when you take a tasty, protein rich food like chicken, bread it and deep fry it, you are definitely knocking it down a few rungs!  Try the following recipe for Crispy Chicken Nuggets with Hidden Vegetable Puree to put a positive spin on the snack.

• 1 cup whole wheat breadcrumbs
• ½ cup flax seed meal
• 1 tablespoon grated parmesan
• ½ teaspoon each of paprika, garlic powder, and onion powder
• 1 cup Vegetable Puree (try broccoli, spinach, sweet potato, beet, pumpkin, or a blend)
• 1 large egg, lightly beaten
• 1 pound boneless, skinless chicken breasts, sliced into “nugget”-sized pieces
• Salt, nonstick cooking spray, and 1 tablespoon olive oil

Cooking steps:

• Blend together breadcrumbs, flax seed meal, parmesan, and spices.
• In a separate bowl, blend vegetable puree and egg with a fork.
• Lightly sprinkle chicken with salt, dip into the egg/veggie mixture and toss in the breadcrumbs until completely coated.
• Coat a large non-stick skillet with cooking spray heat on medium high. When hot, add the oil. Place the chicken in the skillet in a single layer, being careful not to overcrowd, and cook ~3-4 minutes or until crisp and golden.
• Turn and cook other side until chicken is fully cooked, golden brown, and crisp all over, ~4-5 minutes longer.
• Serve warm with ketchup or barbecue sauce and roasted potato wedges.

Too pretty to eat? Perhaps, but that never stops me! Photo Courtesy of Culinary Concepts

Idea #4: Indulge with them (every once in a while). If you can’t beat em, join em! There’s a reason restaurants add the “ages 12 and under” disclaimer to their kid’s menus—adults crave kid friendly foods too!  Try this fun dessert that takes all the sweetest parts about being a kid and rolls them into one: A Waffle-Nutella-Banana-Brulee!

• Preheat your oven to broil.
• Toast a multigrain waffle until golden brown (I like the ones by Van’s—they also come in Flax, Gluten Free, and mini sizes).
• Spread with a thin layer of Nutella (a rich chocolate-hazelnut spread, available at most larger grocery stores) and top with a layer of sliced bananas.
• Place a small handful of mini marshmallows on top and quickly broil to toast marshmallows.
• Drizzle with caramel sauce, and…yummm! Perhaps follow this up with a lesson on dental care for the kiddos?

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by Mai Le.

Got a question for us? Drop your tricky, random, wacky or plain confusing health question into the Suggest-O-Matic, leave a comment, or tag your tweet questions with #wellwire and our team of experts will answer them in this weekly column.

Q: My baby has been spitting up more than usual for the past month. Is it possible for babies to experience heartburn? Every time I burp her she seems upset and has had increased burps. Are there natural remedies to fix this situation? Kelly R. Syracuse, New York

A: Yes, it is possible for babies to experience heartburn! Known as GERD or gastro-intestinal reflux disease, your baby will likely outgrow this condition by age one. Like adults, this type of reflux occurs when the muscle connecting the esophagus and stomach is weak or relaxed. The good news is that simple lifestyle changes can help reduce your baby’s discomfort! Try these safe and effective methods:

• Shorter, more frequent feedings will likely reduce the chances of milk coming back up on baby. Because proper weight gain is imperative, be sure you are still feeding your child enough. Burp baby often!
• Get gravity on your side! Consider the position you’ve got baby in before their next feeding. Most mothers I’ve consulted suggest holding baby in a slightly upright position while feeding to reduce reflux. If you’re breast feeding then hold baby a bit more upright (while supporting their neck and low back). Baby getting a bit heavy? Place your tot in a front sling or carrier positioned so baby is only slightly reclined and primarily upright.
• Gentle abdominal massage between meals helps increase internal organ tone and calm an upset stomach. See if your pediatric acupuncturist offers reflexology as well. Along with soothing the mind, stimulating particular pressure points on the foot is known to enhance the functioning of particular organs.
• If you’ve tried these techniques with little improvement consider that what you’re eating might be upsetting baby! Dairy and wheat are often common culprits that directly affect baby. Citrus and saturated fats are also reported as acid producing agents. Try reducing these two foods while increasing essential fatty acids and see if your little one responds favorably.
• Gripe water. Gripe water is a combination of mostly alkalizing natural agents that help reduce the symptoms of reflux. For more info on this safe homeopathic check out Colic Calm.

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by Shermeee.

Concerned parents have been calling my office asking for advice on how to best treat their feverish, sniffling tots. Knowing what to look for will help you decide if home remedies are appropriate or if a visit to the doctor is in order. While it’s a natural instinct to give a sick child medicine, holding off at first is the best bet for their still developing immune systems.

“Illness is a natural part of life,” notes integrative pediatrician, Roy Steinbeck, “Suppressing symptoms at all costs is not a good idea.” When a pathogen invades the developing immune system, specialized memory cells are created to later recognize and ward off the invader. Parents will be happy to learn that about 80% of children’s immune related illnesses will heal on their own without the need for antibiotics.

Boost and protect your child’s immunity every single day

• Supplement with vitamin C and vitamin D3. Both are available in convenient chewable and naturally sweetened forms. 
• Eat plenty of superfoods rich in antioxidants
• Exercise activates the immune system. Get them running, jumping, and bouncing!
• Encourage frequent hand washing and keeping hands away from mouth
• Wash toys and pacifiers frequently 
• Give seasonal acupuncture treatments to protect and enhance immunity

Common ailments and what to do

The Common Cold: often begins with sore throat, a clear runny nose, body aches and fatigue. Fever or chills may be associated, although not as common as with flu. Here’s how to keep the cold from causing secondary respiratory infections:

• Acupuncture, cupping, and Chinese food therapy for prevention and maintenance 
• Black elderberry syrup for a sore throat
• A washcloth in warm water with 5 drops peppermint essential oil for chills

Ear Infection: marked by continual pulling on earlobes, cranky behavior, congestion and a possible fever. What to do:

• Acupuncture
• Ear drops

The flu: marked by fatigue, fever of 103-105 degrees, achy back and legs, nasal congestion, loss of appetite, possible nausea and vomiting. What to do:

• Homepathic oscillococcinum at the first signs and symptoms
• Contact your child’s primary care physician to discuss the development of their symptoms and decide what plan of action is best for your child’s individual case.
• Keep your child hydrated
• Watch that fever! If the fever steadily rises or lasts for more than 3 days consider this serious and contact your physician.

What do all three of these have in common? They all tend to be viral in nature, meaning your child can skip a round of antibiotics this year.

To help know the difference, here’s a guide to distinguishing the signs and symptoms of bacteria and viruses. Remember, it’s best to err on the side of caution, so if you’re feeling unsure, seek the advice of your primary care physician. Bacteria  or Virus?

While some symptoms can overlap, these major signs and symptoms as a pattern will help you distinguish between the two.

Bacteria

• Thicker, yellow or green secretions
• Fever
• Coughing of mucous
• Swollen lymph nodes

Virus

• Muscle aches
• Runny nose
• Headache
• Dizziness
• Cough

Still not sure or have questions? Don’t ever feel too shy to call your doc. All this aside, a little TLC goes a long way. Wrap your little one in a cozy blanket, place a washcloth on their forehead to soothe a fever, and spoon up some yummy home-made chicken or vegetable soup.

Like to look at the research? Pediatrics study cites ear drops more effective than other common treatments

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by Martino.

No matter how hard they tried, little Johnny’s parents couldn’t convince him to eat his vegetables! Johnny only wanted to eat dinosaur shaped chicken nuggets, chocolate milk, and sugar bear cereal. In school he was lethargic, had trouble focusing on the chalk-board, and often talked out of turn. This concerned his teachers as they urged Johnny’s parents to visit the pediatrician. Johnny’s pediatrician thinks he has ADD.

Sound familiar? We all know kids who are finicky eaters. In the US alone, about 3 million kids have been diagnosed with food allergy related illnesses. Gone untested or mis-diagnosed, children can suffer from serious long term digestive, immune, endocrine, and learning-related illnesses.

Parents, you are your child’s number one advocate! Spotting the signs and symptoms of food allergies early on means you’ll be able to have your child properly tested and on the road to health faster.

How to spot an allergy

The most common food allergies include wheat, cow’s dairy, soy, eggs, corn, peanuts, and seafood. While the range of food allergy related signs and symptoms are vast, take note of these biggies, especially if you notice several in a pattern.

• Difficulty listening, concentrating, and staying on task
• Recurring ear and upper respiratory infections
• Digestive concerns including chronic nausea, diarrhea, cramping, and constipation
• Chronic post-nasal drip, itchy nose and throat, sore throat, and clear nasal discharge
• Fidgeting around, inability to sit still
• Fatigue even after having slept at least 8 hours
• Moodiness, hyper-activity, and acting out
• Chronic overall body aches, sometimes hives

Take action

Most allergists employ RAST testing. This is a skin prick test.  It looks at a singular chemical process that our immune system elicits in an acute allergic phase, similar to sneezing or coughing in response to an allergen. A more accurate determination of food allergies is through blood testing. A comprehensive blood test looks at specialized chemicals that the immune system develops over time. Along with addressing how food allergies affect the entire system, this test also includes a wider variety of foods. This covers grains, dairy, meat, seafood, herbs and spices.

Most naturopathic physicians, acupuncturists, and holistic MDs can help you procure this testing and develop an allergy elimination plan that’s right for your child.

Adding variety to your child’s diet can be fun!

Once you’ve determined which foods the body doesn’t like, it’s time to introduce new foods into your child’s diet. What was once challenging can now be an interactive experience. Include your child in the process allowing them to take part in the selection and preparation of food. Pressed for time? Build in a weekly food prep activity and ready some of your family’s snacks and meals ahead of time. On Sunday while you’re making a batch of homemade soup for the next 3 days, let your child make themselves some decorative snacks. They’ll love the project and get to spend time with you doing something really fun!

Dr. Gibran suggests eating as many colors as possible. Eating bright colorful foods gives our brain a boost of dopamine. This enhances mood and increases focus.

Create fun food shapes

Kids are more inclined to eat their fruits and veggies if they appeal to their senses. Grab some cookie cutters and mold your child’s fruit and veggies into their favorite shapes! Watermelon, mangoes, sweet potatoes, and bell peppers work best.

Go shopping together

Take your child to the health food store and guide them to kid-friendly products. You’ll be happy to find healthy, cereals, snacks, wheat and dairy free alternatives that are decorated with zoo animals and cartoon characters.

My younger patients suggest these favorites to get your tot started:

• Ian’s wheat free chicken and fish sticks.  First timers can visit their site for money-saving coupons
• Envirokidz wheat free Koala Krisp cereal and yummy animal crackers
• Chews Better Fruit Chews providing antioxidants and essential omega 3s
• Want to try a sample pack of healthy snacks for your child? Visit the Healthy Snack Store for some cool new treats!

Parents, please share your food allergy success experiences to help our other WellWire readers!

Christine M. Dionese L.Ac. specializes in integrative medicine, medical journalism and was the VP of marketing at WellWire LLC. Visit her wellness and lifestyle blog, Reaching Beyond Now.

Photo by mkm photography.

I’ll be honest.  The only reason I ate broccoli as a kid was because I thought they were little trees.  It helped that I saw a cartoon moose on a Sunday morning eating little trees that were made to look like broccoli (I nominate for vegetable with the zaniest name).  Maybe I’ll even admit that Popeye influenced a serving of spinach or two.

The Robert Wood Johnson Foundation just presented a study showing that kids are almost TWICE as likely to eat vegetables with cool names, and that they continue to do so even once the name is no longer used!

Worked for me in a way – I can see through walls, and scale buildings in a single leap – but only on Sundays.  So here’s a brainstorm of names for vegetables and some dishes – superhero style.  Send me your best ones, and I’ll update this list.

• X-ray Vision Carrots - Carotenoids
• Lion Heart Berries - Antioxidants, Vascular health
• Better Run! Bananas - Potassium
• Super Skeleton Greens – Kale, chard, spinach, parsley - Vitamin K for bone heath
• Immortal Baby Trees (Broccoli) - Cancer protective
• No Bruise Peas - Vitamin C for collagen production
• Houses on Mars - Whole sautéed mushrooms standing on a bed of spinach.
• Fish with Spikes - Fish with long carrot sticks

Reader submissions (I added a couple of health bits):

• Dragonball-Zucchini – (via Melanie) great source of manganese and magnesium
• Cucumberserker – (via @Nikeshshukla) potassium, silicon, sulfer – good stuff
• Green bean snakes / fangs (via @holistica)
• Dipping (via @holistica) dipping in general, dipping everything
• Any long skinny veggie (via @holistica) fangs, snakes or worms!

Some other tips that I shamelessly stole from my mother (happy mothers day):

• Cut veggies into TINY TINY bits and mix them into every day foods.  Lasagna for example with tiny bits of carrots, zucchini etc.  Impossible to pick out.  I tried and my sister tried even harder.
• Play color games with the veggies
• Decorate the plates
• Involve kids in cooking. Stirring vegetables, peeling etc.
• Don’t force kids all the veggies, mix them in with their favorites as well.  Assuming they have some!

What I would really LOVE is to start a list of names like these that you have all used, or that you can think of.  Drop it in the comments, or send me an email.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.