The Mommy Diet

Many people would be surprised to find out how early our nutritional habits begin. New research shows that a baby's "taste" for certain foods can begin even in the womb. For this reason, you want to eat a variety of healthy foods during your pregnancy and avoid sugars, salts and processed foods.
Those same "tastes" develop as your baby enjoys your breast milk. Research also suggests that breastfed babies may be less picky eaters as kids (and into adulthood) than formula-fed infants, especially if their moms eat a balanced diet while nursing.

Many new moms are not sure what foods to feed baby when they start eating solid foods. They turn to processed baby foods and children's menus. A study of more than 3,000 kids under age 2 found that large numbers of babies and toddlers have already developed an appetite for hot dogs, french fries, candy, and soda. This is very disconcerting considering that a child's food preferences will set in the first three years of life.

Are You a Model Mom?

One thing all new moms have in common is the desire to lose weight. But when you're consumed with motherhood, and restricted from dieting due to breastfeeding, the challenge is often hard. My goal is to help moms eat a healthful diet while feeding their new baby. As your baby eats new foods, so will you. You are their model for healthy eating.

The good news is that when you eat healthy, so do they. When they eat healthy, so do you. You need to model healthy eating behavior day in and day out. It's not enough to say that they should do so. They should see you eat your fruits, vegetables and wholesome foods. Most of all, they should see you eat. It is not uncommon that the moms with picky eaters are also the moms who are always on diets.

Most parents feed kids foods that they normally eat. You are exposing your children to a limited world of eating. Instead, bring new types of foods into the house for everyone to enjoy.

Your caloric needs are highest when your baby is smallest, especially if you're breastfeeding. As your baby can eat more, you can eat less. When you eat healthy, whole foods, you don't have to watch calories.

Kid's Menus Beware

Have you ever noticed the selection of foods on kids menus? Everything is fried and filled with saturated fats. Chicken nuggets, macaroni and cheese, burgers and fries. Why do we wonder about obesity rates in children?
Kids should be eating whole (unprocessed) foods, and so should you. So, instead of ordering off the kiddie menu, you can probably order one regular entrée and split it with your child. Add extra veggies or something a la carte if more food is needed.

Read the Label

What is your toddler eating? Have you read the labels on your child's foods? Most are filled with hydrogenated oils, sugars, artificial colors and enriched flours. Throw out goldfish crackers, chips and cookies.
Replace with healthy snack options such as whole grain graham crackers, string cheese, yogurt, mini cottage cheese cups, fruit cups, dried fruit bits, raisins and whole grain "O's" cereal.

Preparation Tips

Pre-prepare your foods. There are some foods that should always be in your house. Some foods should be prepared ahead of time and stored in the refrigerator so you can easily work them into recipes. Examples: bake or boil chicken, cut up some fruits and veggies, have chopped spinach in the freezer.

To Juice or Not to Juice

Serve only 100 percent fruit juice. One 4- to 6-ounce serving a day is plenty for babies, toddlers, and children under age 7; kids over age 6 may drink up to 12 ounces a day. You can dilute fruit juice with water to cut calories. Better yet, if your child is thirsty, serve milk or water.

Tools to make toddler eating more fun...

• Egg Slicer Toddlers love having their hard boiled egg in pretty neat slices. But that's not all this slicer can do. Use it to slice strawberries, mushrooms, kiwi and more.
• Melon Baller Kids like foods kid sized. Use your melon baller to slice melons, papaya, mangos and more.
• Cookie Cutter Use a cookie cutter to make sandwiches more fun.

Snack Ideas

1. Peanut Butter This versatile childhood favorite has plenty of protein and fiber. For a change, try making silly peanut butter and jelly sandwiches: Instead of bread, use toasted mini waffles or rice cakes.
2. Sweet-Potato Chips Sweet spuds are one of the most nutritious vegetables around: They're packed with vitamin A and are a good source of B6, C, and folate. Just slice sweet potatoes very thin and spray lightly with a little olive oil. Bake until crispy.
3. Whole-Grain Cereal A bowl of enriched whole-grain cereal with milk and fruit is power-packed with vitamins, calcium, and fiber. Add some berries to get some great anti-oxidants in!
4. Cheese The protein in this versatile snack keeps energy levels high until dinnertime.
5. Eggs One egg provides a 4-year-old with almost one third of her protein requirements for the day. Keep a bunch hardboiled in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla.  
6. Yogurt Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To keep sugar content to a minimum, buy plain yogurt and mix it with your child's favorite fruit preserves, fresh fruit or granola.
7. Quesadillas Cheesy quesadillas are a calcium-rich snack that have protein as well. You can mix anything with the cheese including chopped vegetables, leftover cooked chicken, or even shrimp.
8. Hummus Made from pureed chickpeas, hummus is an excellent dip for kids. It's got an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6 and iron.
9. Fruit Rich in fiber and vitamins--they are great cut up or used with dips.
10. Smoothies Kids go crazy over these delicious, sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, orange juice and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit into your child's diet. Add an extra dose of fiber and / or protein powder.
11. Snack Mix Create your own! Toss together a healthy combo of nuts, whole grain pretzels, whole-grain cereal, dried fruit, and popcorn for a handy, portable snack. Nuts contain must-have minerals like magnesium, iron and zinc.