from the blog.

Nutrition and Your Children: Creating a Balance of Optimal Health and an Empowered Eater

Raising children is hard enough without having to think about every little thing they eat. But, like it or not, nutrition is a key component to raising healthy, happy kids. Especially in children, nutrition and exercise play an essential role in brain development, taste development, and food behavior far into adulthood. Because it’s National Nutrition Month, we think it’s apt to discuss nutrition and your kids (with most of our tips applying to adults, too).

First and foremost, have your kids “eat the rainbow” (and we’re not talking skittles, or M&M’s). Vegetables, fruits, nuts, and legumes are all great sources of vital micronutrients (read: vitamins and minerals) and macronutrients (read: proteins, fats, and carbs). A safe rule is that for every meal, you should incorporate 5 colors into each meal from these sources. And to be best equipped with all those 

When we think about our children’s nutrition, there are a couple of things that you should keep in mind 


Eat the rainbow. Vegetables, fruits, nuts, and legumes are all sources of vital micronutrients and macronutrients essential for optimal health and brain function.

“Eat food, not too much, mostly plants.” – Michael Pollin

Juice is not a health food, because of its high fructose content without the fiber, it’s a treat.

Table sugar and High Fructose Corn Syrup are almost the same biochemically. Both have negative health effects.

Healthy Fats. Boost omega 3 fatty acids with fish, nuts, seeds, olive oil, pasture-raised eggs.

Protein. The best sources of protein include some vegetables, legumes, wild-caught fish, and pasture-raised meat.

Whole-fat milk. Whole-fat dairy, in moderation, if at all, may be better than non-fat milk.

Avoid Food Dyes. Especially if your child had ADHD tendencies, avoid food coloring.



• Taste develops during pregnancy. Introduce flavors early.

• It takes multiple exposure to foods, maybe 10 or more, for a child to assimilate new foods of flavors. Don’t give up!

• Avoid the kids menu. These flavors are bland, but often don’t give your kids the nutrients they need. 


Obesity. Restriction parenting behaviors are most correlated with obesity. Overly permissive with unhealthy options are also correlated with obesity. The key is balance by encouraging and empowering your child to make healthy food choices.


Below are some good links for additional information about nutrition and children.

GetzWell Book Recommendations


GetzWell Article Recommendations





Guidelines to Sleeping Safe with Infants

FODMAP Diet Tools

The Monash University Low FODMAP Diet App

GI Index info


Family History

You may also like

Roasted Vegetables

Ingredients 1 Bag Baby Carrots 3 Bushels Broccoli 1 Purple Califlower 1 White Califlower 3 Beets 1 Bag Baby Potatoes 2 tbsp olive oil 3 tbsp water 3 tbsp onion powder Directions Chop vegetables into bite-sized pieces and put into a large bowl.  Mix spices olive oil and water into a separate bowl. Pour spices […]

A Healthy Turkey Recipe

Turkey Tips Use a rack inside your turkey pan. It takes about 15-18 minutes to cook 1 pound of turkey. Use a meat thermometer to make sure you’ve cooked your Turkey thoroughly. Insert it close to (but not touching) the thigh bone. If it reads 180 degrees F in the thigh and 170 degrees F in the […]

Safe Gifts for the Kids

The holidays are upon us and for many (minus you Christmas Eve procrastinators), gift buying efforts are officially underway. December is Safe Toys & Gifts Month and according to Safe Kids Worldwide, “each year, more than 180,000 children are treated in an ER for a toy-related injury.” In light of this fact, we here at […]