Nutritious Beginnings

Nutritious Beginnings My name is Jess, and I have a passion for food and nutrition. This page is a place to share my love

How are your new years resolutions going? It is often at this time of year where we might start to drop off or forget ab...
03/02/2022

How are your new years resolutions going?

It is often at this time of year where we might start to drop off or forget about our resolutions. Here are some tips to help you keep on track...

1. Focus on only a few resolutions at a time 📝
2. Come up with some small steps to help you reach your resolution
3. Remember you don't have to get there overnight
4. Remember there is no pressure if you make a mistake - just get back up and keep moving forward (you are only human after all)
5. AND most of all remember you are doing this for you 💪

Last week we looked at hiding vegetables in food to get children to eat more veg...and the verdict is that it is not rec...
15/06/2021

Last week we looked at hiding vegetables in food to get children to eat more veg...and the verdict is that it is not recommended as a long term solution.

So, how do you get your toddler to eat vegetables?

Here are some of my top tips to get your children to eat more veggies:
🥦Set a good example with vegetables - children learn from us and how we eat so the best way to get them to eat vegetables is to see you eating them and enjoying them
🥦Keep trying - It's normal for children to not like vegetables when they first try them. Try offering veggies they don't like with other foods they do enjoy, and keep encouraging them to have a taste. It can take some children up to 10-15 times of trying a food before they like and accept it.
🥦Get your child involved with cooking - They are more likely to eat the food if they have helped to prepare and cook it. Let them choose some vegetables when shopping, put chopped vegetables into the pot or steamer, or wash and toss salad vegetables.

These are just a few simple ways to get your chidlren more interested in eating vegetables.

Recipe Alert!!! Try this yummy recipe with your little ones at home. This recipes is not only tasty, but the kids can ge...
14/06/2021

Recipe Alert!!!

Try this yummy recipe with your little ones at home. This recipes is not only tasty, but the kids can get involved and have fun making them too

A common question I get asked is...Is it okay to hide veggies in meals? The short answer is no, not really. The reason? ...
10/06/2021

A common question I get asked is...Is it okay to hide veggies in meals?

The short answer is no, not really. The reason?

I don't usually recommend hiding veggies in meals because it doesn't teach young children about vegetables. It will provide a short-term benefit by increasing their veggie intake and getting the nutrients from these vegetables. BUT...they learn to only eat vegetables that are hidden, and are then not comfortable with vegetables in their original form.

It's really important for young children to learn what vegetables are, the different forms vegetables come in and how they can taste different depending on the form and how they are prepared.

The key rule is to add extra vegetables to dishes...but make sure that the vegetables can be seen so children know what they are eating. You may like to puree vegetables into a meal, but include the veggies in their original form as well to get your child comfortable with them.

Recipe Alert...Mini Shepherd's Pies for toddlers Try this recipe for a great portable snack or meal for your toddler. Th...
07/06/2021

Recipe Alert...Mini Shepherd's Pies for toddlers

Try this recipe for a great portable snack or meal for your toddler. They are sure to enjoy these fun little pies 🥧

Do you struggle at meal times with your toddler? It is important to consider that they may not be hungry or may be tired...
05/06/2021

Do you struggle at meal times with your toddler?

It is important to consider that they may not be hungry or may be tired, and are not going to eat. Keep an eye out for signs this may be the case, and don't force them to eat.

Sometimes by forcing them to eat they associate negative feelings with eating and with meal times, which can become a bigger issue later

Do you have a picky toddler⁉️Food chaining is a strategy to expand your picky eaters diet using a step by step approach....
01/06/2021

Do you have a picky toddler⁉️

Food chaining is a strategy to expand your picky eaters diet using a step by step approach.

A food chain is a sequence of foods that help children try new types of foods and textures. It involves very gradual changes to the current accepted food.

Here is an example of food chaining: moving from potato chips to fresh banana 🍌

Keep posted for more toddler tips and tricks

Toddler recipe alert...try this one with your toddlers! They are sure to enjoy these yummy, home-made chicken fingers. E...
31/05/2021

Toddler recipe alert...try this one with your toddlers!

They are sure to enjoy these yummy, home-made chicken fingers. Even better, get them involved in the crumbing process.

Are you ready???All through June I'm bringing you tips and tricks for feeding your toddlers 👧🧒I promise at least some of...
27/05/2021

Are you ready???

All through June I'm bringing you tips and tricks for feeding your toddlers 👧🧒

I promise at least some of these will work for you and your toddler. You will get fun and delicious recipes, product review, product comparisons and more!!

Keep an eye out, it all starts Monday 31st May 📆

🍇Blueberries...time to put the spotlight on a highly nutritious fruit Blueberries are...💚Packed with antioxidants inlcud...
27/05/2021

🍇Blueberries...time to put the spotlight on a highly nutritious fruit

Blueberries are...
💚Packed with antioxidants inlcuding anthocyanins and other plant compounds that are protective of the brain
💚High in vitamin K - 1 cup of blueberries gives you up to 35% of your daily requirements
💚 Great source of dietary fibre - 1 cup provides 4g of fibre (about 15% of your daily goal)
💚 High in Vitamin C - boosts the immune system (1 cup gives you up to 25% of your daily goal)

Blueberries are high in properties that are protective against high cholesterol, high blood pressure, heart disease, brain function and memory.

Increase your intake of blueberries by adding them to fruit salad, or using them as a topping for your yogurt or cereal.

👏Blueberries will be back in season towards the end of winter

Wondering what the best diet is for PCOS? This is a bit of tricky one because the research doesn't indicate one style of...
25/05/2021

Wondering what the best diet is for PCOS?

This is a bit of tricky one because the research doesn't indicate one style of eating that is beneficial for PCOS management. BUT...what the research does show is that women with PCOS should be following a low GI (glycemic index) diet which includes a variety of low GI carbohydrates (ideally wholegrains). This will help with balancing the blood sugar levels as well as hormones.

The Mediterranean diet also shows benefits for improving PCOS management due to the focus on low processed foods, low refined fats and high healthy fats including omega-3 fatty acids. This diet has been shown to reduce inflammation which is highly beneficial for women with PCOS.

Remember: all women are different and will require tailored advice when it comes to the management of conditions such as PCOS.

🧄Garlic...it makes food taste great, but is also full of important nutrients. Garlic is...💚High in vitamins C, B1 and B6...
12/05/2021

🧄Garlic...it makes food taste great, but is also full of important nutrients.

Garlic is...
💚High in vitamins C, B1 and B6 - Vitamin C is important for immune health
💚A great source of calcium and selenium - selenium plays a role in improving semen quality and s***m motility
💚High in sulfur compounds (such as allicin) - studies show that this compound may lower blood pressure and bad cholesterol, and reduce inflammation

Add crushed or chopped garlic to sauces to boost flavour and increase your intake of these important nutrients.

🧄What is your favourite dish to add garlic to?

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