Grey Bruce Kids Fall 2021

As fall approaches, and with it the hope of life returning
to some sort of pre-pandemic normalcy, many people are
wondering how to get their families back on track with their
eating habits.
Since March 2020 many people have been working or schooling
from home, with constant access to the kitchen. While some
people took the opportunity to learn a new skill (sourdough
bread anyone?), others found themselves or their families
constantly snacking to help pass the time or for comfort during
the dark days of various lockdowns. For some families, the
pandemic provided an opportunity to slow things down and
reconnect over family meals more often. For others, a tighter
food budget may have left them more stressed, trying to stretch
every dollar to fill the stomachs of their growing children.
Whatever your experience has been over the past year-anda-half,
the fall marks a great opportunity to get re-organized
in the kitchen and to take some time to reflect on what has
changed in your family that you’d like to keep and what habits
have crept in that you’d like to move away from.
While many folks were working on their dining room tables
or in very close proximity to the kitchen anyway, we’ve gotten
used to the idea of food constantly being at our sides. Now
might be a good time to work your way back to a more regular
eating pattern that allows time in between regular meals and
snacks to take a break from eating, let digestion happen, and
permit appetites to build. Grazing patterns, or even filling up
on liquids like milk and juice between meals, leave children
without much of an appetite. This means there is very low
desire or motivation to try new foods or even eat at all during
meals. It is one of the most common concerns parents have
about their children’s eating.
Hunger really is the secret ingredient to building a child’s dietary
variety. Every family will find their own rhythm with this, and
often the pattern that works the best for children (and adults
alike) is one that includes three meals, with one-to-three small,
balanced snacks built in between. Allowing for two to three hours
between meals and snacks, in which only water is offered, lets
children’s tummies digest the food they’ve consumed, and come
to the table hungry for their next meal or snack.
Similarly, skipping meals, or going for prolonged periods
without eating during the day, leaves people cranky, lacking the
fuel supply required for their brains to think and concentrate
at school and work, and causes people to become over-hungry,
which can lead to more snacking or over-eating later in the day.
Family routines, including regular meal times, help maintain a
sense of normalcy even in difficult times. If you are wondering
where to get started with your family’s nutrition, getting back to
a routine with your meals and snacks is a great first step.
COOK TOGETHER
Perhaps your family picked up some traditions during the
pandemic that are worth keeping, such as cooking together or
experimenting with new recipes.
Cooking together is a great way to reconnect with your family,
to expose kids to new foods, and, of course, teach an important
life skill. Getting kids involved in planning meals, shopping,
gardening, and helping in the kitchen is a wonderful way to
increase their exposure to food. Kids often need repeated but
neutral (no pressure) exposure to new foods before they will
School lunch ideas
Muffin tin frittatas. Add a salad and finish with a
yogurt and chopped-up fruit.
California quinoa salad. make a big batch to serve
up for lunches. Try this recipe at yumyummer.com/
california-quinoa-salad.
Taco salad. Use leftover ground beef from tacos to
serve on top of mixed greens or romaine lettuce,
topped with their favourite additions like red peppers,
black beans, green onions, grated cheese, and tortilla
strip salad toppers.
Chicken wraps. Grill extra chicken breasts for
supper to use in wraps for lunches. Use whole-grain
wraps, add their favourite dressing (try mayonnaise,
southwest chipotle dressing or ranch), and their
favourite veggies (chopped peppers, cucumbers,
grated carrots or shredded cabbage).
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