Easy Ways To Boost Breakfast

No-Hassle Tips To Enhance A Quick And Easy Breakfast

There are some mornings that I just CANNOT. I don’t have the energy to prepare a morning feast, I just want a quick and easy breakfast to throw on the table. 

So know that you’re not alone, mama.

And let me tell you, there’s nothing wrong with serving something quick! 

I want to show you how easy it can be to boost the nutritional value of common quick breakfasts without the hassle of dirty dishes.

5 Easy Breakfasts And How To Pair Them

Most quick breakfasts are heavy in carbohydrates. Carbs are quickly metabolized, often leading to more frequent eating.

With some easy boosts, we can help extend their staying power and keep our kids’ bellies full longer!

Cereal

Whether they take it dry or with milk, cereal is a quick 5-second meal. And while there are definitely some brands more nutritious than others, I won’t go into brand comparison or ingredient lists here! I want to give you tips that make it go further no matter what you choose.

Most cereals are high in starch and carbs, which metabolize quickly, and low in fat and protein, which helps keep us satiated. To extend this breakfast meal, we need some fat and protein!

I’d start with adding some fiber, a great stabilizer for their mood and stomach. Throw a handful of fruit on top of their cereal or on the side.

If they don’t like milk, a great source of protein and fat, try adding raisins and some broken-up nuts like cashews or even a sprinkle of seeds like chia or hemp.

Bowl of cereal

Frozen Waffles

While there’s nothing wrong with store-bought pancakes and waffles, I recommend making them in bulk at home and freezing them! You will save money and control the ingredients while keeping the convenience.

Like cereal, these are high in carbohydrates, so we want to add fat and protein.

Instead of just spreading butter, add a layer of nut butter, too. Or, make it fun with a butter/nut butter/syrup combo dip!

You could also add a bowl of whole-fat greek yogurt with granola on the side.

Scrambled Eggs

This meal takes a little more prep but is still a simple morning meal.

It’s got some fat and protein, but let’s beef it up with additional nutrients, specifically a complex carb.

Add a slice of whole wheat toast or an English muffin with fruit on the side.

You could also add a splash of whole milk to the egg mixture to enhance the nutrient content.

If you can get away with it, chop spinach to cook in the eggs. Start small and increase over time. The spinach doesn’t change the flavor or texture and adds fiber and micronutrients!

Yogurt

Yogurt is super simple–pop off the top and throw in a spoon. If you do it right, yogurt can be a pretty balanced meal, but you still may want to add a booster or two.

First, choose full-fat yogurt for kids. And if they like the flavor, opt for greek or icelandic yogurt for its higher protein content.

Add a dollop of nut butter mixed in for more protein and fat and to increase the flavor, especially if it’s plain greek yogurt.

I also like to add “sprinkles” on top. Create your own granola mixture, being sure to include chia seeds or hemp hearts for added fiber and a nice crunch.

Yogurt cups with granola and fruit

Oatmeal

Oatmeal is one of the most common breakfast foods, especially during the cooler months.

It’s a great source of whole grains, complex carbs, and good fiber.

While it’s pretty sustaining on its own, I always recommend adding more.

Try making it with milk instead of water, maybe even adding an egg or egg white to the mixture.

Once cooked, add some boosters! For fiber, add some fruit. To increase fat, mix in butter or nut butter. You could even mix in greek yogurt or protein powder to boost protein content!

Bowl of oatmeal

Adding these simple boosters take almost no additional time and significantly boosts nutrition for your little one’s breakfast.

When they start the day strong, the rest of the day follows!

But if you’re struggling with getting your little one to eat at all, or their picky eating habits have 

you stressed out each time you go to sit with them at the table, it’s time to get to the root cause and make some changes.
In my Table Talk course, I will help you learn all the strategies and methods to help your kids eat all foods. Together, we will identify their picky eating habits, figure out why they’re occurring, and find a solution so you and your family can spend less time stressing and more time connecting.

5 Picky eating hacks to help them eat

Today we talk about 5 picky eating hacks to help your little one eat more foods and make mealtimes more fun!

Click here to get 15% off your PaleoValley order!

Ready to learn about my Table Talk program? Click here to learn more and enroll!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

When to say no

Establishing Boundaries To Nourish Your Child

In the circle of child nutrition, we often talk about what to do when your child wants more. They finished their plate and asked for seconds. Or ate all their apple slices during snack and wanted another. 

Typically the answer is simple–give them more! But are there circumstances when we should say no? I think so. Hear me out.

What are serving sizes anyways?

When we walk down the aisles at the grocery store, we see pre-portioned meals for babies and adults alike. Where do those portion sizes come from, though? Who decided that’s how much we should be eating? 

They’re completely made up. There is little to no research behind those portion sizes, yet they’ve come to set our expectations for what is “normal”. So don’t be weary if your child eats more or less than “one serving” per the package. Every kid is different.

Kids’ Changing Appetites

We’ve gotten used to seeing what’s considered “normal”, and have now come to expect that from our children at each meal. If they eat more or less than “normal”, we’re concerned.

Children’s appetites are constantly changing because their source is fluid. Their appetite is directly tied to how much sleep they’re getting, physical activity, stress, playing, growth and even brain development. 

The goal here is to help our kids learn to eat intuitively. To trust their bodies and listen when it says how much food they need. 

To do that, sometimes we have to let them feel too full or get a little hungry.

New Expectations

Think about the last meal you ate. Did you eat a typical amount for that meal? Do you always eat the same exact amount every day at that time? Or does it fluctuate?

If you’re consistently eating the same amount, dig into the why. Are you ignoring your body’s cues and eating out of habit? If we want our children to learn how to eat intuitively, the best way to teach is to lead by example. 

If your portions fluctuate based on your needs, remember your kids do, too.

Know and expect their appetites to change from day to day, week to week, or even meal to meal!

As their bodies develop, they will require different nutritional needs. Trust them to trust their bodies.

Change your expectations to a feeling of wonder–I wonder how much they’ll eat; I wonder if they’re growing–rather than relying on your preconceived notion of how their plate should look at the end of a meal.

When To Say No

All that being said, there are times we should say no. We must teach our children to listen to their bodies, but it is acceptable to establish boundaries.

Food Allergies

If your child has food allergies, it is obvious that you wouldn’t allow them to eat something that will cause them harm. Your primary job is to keep them safe and healthy!

Outside Meal/Snack Routine

Setting a meal and snack routine is crucial to avoiding picky eating and setting expectations. If you’re new here and don’t know what I’m talking about, I break it all down here!

If you’ve taken the time to establish a solid routine, what should you do if they ask for food outside of those allowed times?

First, acknowledge that they’re hungry. Next, make a plan for when they will eat next. Lastly, redirect.

It should look a little something like this:

“Oh, you want grapes? Let’s put that on the menu for lunch! Until lunchtime, let’s go play xyz!”

Acknowledge. Plan. Redirect.

You’ve Run Out

This one seems pretty simple, right? You can’t offer something you don’t have. 

Tell your little one, “I’m so sorry we’re all out! I’ll make sure to add it to the list for next time.”

As a parent, it can be disheartening to go through food faster than you expected. Maybe you thought those grapes would last you five days and they’ve only lasted two.

Nourishing our children is definitely an investment of time, effort, and money.

Your child may be upset and you may feel guilty, but remember no matter what window of time they’re consuming the foods, they’re still getting all the nutrients!

You Need To Save Some For The Family

If your child is requesting more, but you need to save some for other members of the family, it’s okay to say no.

Be clear and honest about the needs of the rest of the family, telling them something like, “That’s all we have today, the rest is for tomorrow/daddy’s lunch/mommy.”

A tantrum may ensue, but it’s okay to set and hold boundaries when it comes to feeding the family as a whole.

Meal Time Has Gone Too Long

I usually recommend meals lasting anywhere from 15-45 minutes, depending on the needs of the family.

A great way to exhibit this is with a sand timer.

However, if your child is dragging on too long, it’s appropriate to cut them off at the end of the meal.

Let them know you will set it aside to have later, even letting them help wrap it up so they don’t feel like it’s been an abrupt end.

Food Reactions

Different from allergies, reactions are an effect of eating too much of a certain type of food.

They may get constipation or diarrhea with too much fruit or dairy.

While it’s hard to see our children feel discomfort, I’m a fan of letting them eat it. Then when the consequences come, gently point out the cause-and-effect relationship.

Young children have a harder time making that connection but are more easily able to do so as they get older.

We want them to learn how to make these decisions on their own, so while it may not always be a firm “no”, a gentle reminder may help them in their decision-making process.

Keep in mind that just because there was a reaction last time doesn’t mean there will be forever. 

Their reactions to food will ebb and flow as they continue to grow and develop. 

Need more help, check out Table Talk

Raising intuitive eaters is made so much harder with picky eating habits.

By joining Table Talk, the self-paced picky eating course that works. You’ll become your child’s own feeding expert. No more bribing, begging, or counting bites! 

When we can tackle picky eating and establish good habits, we set the stage for intuitive eating and connection through meals.

LQ: Protein powder

This week’s podcast is a listener question, “I’m overwhelmed with all the protein things, does my kid need a protein powder? Or is it unsafe? Should I be using protein powder in everything or just some things? When and how much?” I answer all these questions in this podcast!

I talk about my Protein needs podcast. Wanting to look for a protein powder here is a link to my Amazon store.

Ready to learn about my Table Talk program? Click here to learn more and enroll!

Click here to get 15% off your PaleoValley order!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

3 weird ways to get them to try new foods

I give you 3 weird and surprising ways to get your little one to try new foods. They are fun and creative ways to get your little one to think about trying any food!

Want my FREE picky eating guide? Click here to get instant access!

Click here to enroll in Safe Beginning’s online CPR course. Use code Alyssa20 for 20% off.

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

Mindset shifts for picky eating

I am sharing with you 3 mindset shifts parents should consider when it comes to helping their littles with picky eating.

Ready to learn how to help your littles eat new and more foods? You can enroll in my Table Talk picky eating program RIGHT NOW. Click here to learn more and enroll!

Want to try Dino Bars for yourself? Grab a pack by clicking here and use code Alyssa10 for 10% off.

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

Rapid fire Q&A

This week I am answering your questions that you have asked me on Instagram!

Looking to change up your menu? Look no further click here to learn more about the REVAMP system and how you can make small changes to your menu!

Looking for toys that support your kids age and development? Try Lovevery, click here to find a play kit that is just right for your little one in their current stage!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

How To Help Your Little One Stay At The Table

5 Tips To Bring The Joy Back To Family Mealtimes

Toddlers can be savages, y’all.

Keeping little ones at the table during meals is a struggle for so many parents. Oftentimes, toddlers want the freedom to leave and return to the table as they please, playing in between and coming back to graze.

But this isn’t conducive to joyful family mealtimes. You might feel like you’re constantly bribing or coercing them to sit back down.

I truly believe connection happens when we sit down as a family for meals. Picky eating can get in the way of that connection, so how do we fix it? How can we keep our little ones at the table with us?

These tips are certainly pertinent to toddlers, but can also apply to older children. And while I can give you all the hacks in the world, they’re only as solid as your boundaries. Children inevitably push back, it’s our job to lovingly establish and maintain the expectations so they can learn.

Get the Wiggles Out

Does your little one get rambunctious when you sit down to eat? Do they frequently get up and back down again to keep themselves occupied?

Sometimes the stark announcement of “time to eat, let’s go to the table” is too abrupt for them. Or maybe it’s just a case of the wiggles!

Take ten minutes between preparing and serving meals to connect with them physically. Get active! Play with them–whether it’s hide-and-seek, a tickle party, or playing airplane on your feet–get their bodies moving so they can expel some of their energy while building up their appetite.

Spend time engaging with them without the distraction of meal preparation. By taking the time to connect, they’ll be more willing to come with you to the table and less likely to feel the urge to get their wiggles out.

Plan Meals & Snacks Around Natural Hunger Times

I talk a ton about setting up meal and snack routines, or rhythms, especially in my Table Talk course. A “rhythm” is a predictable schedule of eating times so your child comes to know what is expected and when.

But to do that, we need to find the sweet spot. We want to catch them when they’re hungry, but not starving, and not so full from their last meal or snack that they’re not interested. They won’t want to sit if they aren’t hungry!

When we stick to a schedule, their bodies will start to self-regulate to the rhythm.

Decide on your rhythm as a family so you are all able to eat together. Remember: connection is key!

Make Sure They’re Comfortable

To be effective, meal times need to be a comfortable and inviting environment. If we want our kids to feel part of mealtime, their comfort should be a priority!

If they’re sliding off their seat, the table is too high, or they’re afraid of breaking mom’s ceramic plate, they will feel less at ease and less likely to remain seated during the meal.

By creating a welcoming environment, both physically and emotionally, we are setting them up for success at the table.

Have The Table Set

Before summoning the family to the table, have it ready. Place the food, drinks, and utensils at each person’s seat ready to greet them when they sit down. You may want to grab a few napkins, too, those toddlers sure know how to make a mess!

By having everything you need at the table already, for kids and parents alike, we can eliminate the need for anyone to have to get up. You know the drill, once mom gets up, it’s like an open invitation to play human ping pong in the kitchen!

Use A Sand Timer

Using a visual timer is a great way to keep your child engaged at the table while understandably displaying your expectations.

You may need to lower your expectations if you’re just starting out; set your timer for 1-2 minutes for every year your child is. Over time, add 1-2 minutes at a time until you’ve reached your desired meal length. For most families, this will be between 10-20 minutes.

You can make it a fun game, letting them turn the timer when they sit down or make up a fun song like we did! 

The visual reminder will keep them at the table longer and eliminate the need to constantly remind them to sit.

What If They Take Forever To Eat?

I hear from parents often that their child takes forever to finish their meal. And while we don’t want to rush them, allowing them to take too long can be detrimental as well.

By allowing them to extend the meal time, we start encroaching on the grazing territory. When they graze, they never really get full and tend to snack many times throughout the day, completely ruining the nice rhythm you’ve set for your family!

To avoid this, try giving several verbal reminders as the end of meal time approaches–five minutes, 3 minutes, 1 minute, etc. Don’t suddenly end the meal without giving them an opportunity to eat what they want.

Then give them the option of what to do with their remaining food. Do they want to save it for a snack or stick it in the refrigerator for later?

Most importantly, whatever standards you want to set for your kids, make sure you are modeling that behavior for them!

Find Confidence At The Table

It can be exhausting getting stuck in the cycle of bribing, begging, counting bites, and feeding toddlers. You’re likely tired of making new meals and hoping tonight’s the night they actually tough it.

Maybe you’re worried they aren’t eating enough nutritious foods and nothing you’ve tried is working.

You need a plan to enjoy meals again as a family. 

By joining my Table Talk course, you will learn strategies and methods to kick picky eating to the curb for good. And because you know your child best, we teach you how to be your own feeding expert.

I want you to feel confident at the table and that you’re raising a happy, healthy, and independent eater! Because I truly believe that connection happens around a good meal as a family.

Boosting calories

Does your little one need to boost their calories? How do you know if they need more calories? I give you some tips on how to boost calories if your little one needs it!

Looking to change up your menu? Look no further click here to learn more about the REVAMP system and how you can make small changes to your menu!

Want safe, effective workouts for pregnant, postpartum or really for any mom? Download the Expecting and Empowered App, it has everything you need to get in a good workout for whatever stage of life you are in. Click here to get started and use code THEMAMAWELL

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

How to get your little one to like meat

Are you having a hard time getting your little one to eat meat? This episode is for you! I give you tips on how to change the way you are presenting the meat to them.

I reference my episode on protein needs, listen to it here!

Ready to learn how to help your littles eat new and more foods? You can enroll in my Table Talk picky eating program RIGHT NOW. Click here to learn more and enroll!

Are you currently pregnant or in the first year postpartum? Click here for Nourished After Baby, a postpartum and breastfeeding nutrition course. Use my code NFL50 for $50 off!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!