The traditional Thanksgiving meal is really quite nutritious, AND the occasion offers a wonderful opportunity to introduce new foods to your toddler. She can help you pick a healthy recipe, shop for ingredients and prepare the winning dish. You are helping your little top chef identify with her own special role in the holiday meal preparation as well as increase her awareness and comfort level with new foods and cooking in the kitchen. Not to mention, she be more inclined to eat some of the meal too!

So what are these nutritional super foods of fall and some fun ways to include your toddler in preparing them?

• Sweet potatoes
• Turnips
• Carrots
• Celery
• Winter squash (butternut, acorn, spaghetti)
• Pumpkin
• Broccoli
• Beets
• Parsnips
• Cauliflower
• Green beans, Snow peas
• Kale, Swiss chard, Spinach, Collards
• Avocados
• Pears
• Pomegranates
• Persimmons
• Grapefruit, Tangerines, Blood oranges
• Apples
• Cranberries
• Kiwi
• Turkey
• Beans
• Whole grain breads, rolls, wild rice

These foods store a rich supply of vitamins, minerals and phytonutrients that fortify and support our body health. Here’s a turkey day dining guide and list of kitchen tasks to tempt your toddler into adopting some new food favorites! Many of these can be prepared ahead to avoid tiring out the head chef.

Appetizers (try serving these with some fun fall cocktail napkins. Even the table decorations encourage trying different foods)

• Sliced hard boiled eggs. Your toddler can help arrange them on the tray.
• Raw veggie bites with hummus dip and yogurt dips. Let your toddler create a dip with yogurt a little honey or vanilla spice.
• Cheese, olives and whole grain cracker tray. Include some black olives for some holiday finger food fun (Not too many! These are high in sodium)
• Soup: Butternut, sweet potato, or pumpkin soups are winners! Use milk instead of cream and low sodium broth. Have your toddler help spoon soup into mugs and his own special cup (make sure it has cooled first)

Sides

• Cranberry relish: This dish is loaded with antioxidant power and was designed with toddlers in mind. They can measure cranberries and help grind and taste. I’ve been making this since I was four years old! Grind or mix in a food processor 2 cups fresh cranberries with 2 small oranges (rind and all) and ½ cup sugar or to taste.
• Jell-O salad: Abandon the sugary-sweet ambrosia salad for a jello mold with fresh fruits or avocado whipped with light cream cheese.
• Gravy: Throw in some ice cubes to separate the fat from the juice and skim the fat off the top. Older children that know about hot burners can stir the gravy while it thickens.
• Sautéed veggies: try carrot “coins” with ginger and honey, snow peas, sliced turnips with maple syrup and raisins, or green beans. Your toddler can design the veggies into fun shapes on the serving plate (trees, stars, faces).
• Whipped sweet potatoes (whip steamed sweet potatoes with some plain yogurt)
• Potato parsnip mash (your toddler will love the “white carrot”)

Main course

• Turkey, Tofurky or your meat of choice. Your toddler can help out by telling you when the timer goes off for basting or baking.
• Stuffing: Fore go the packaged breadcrumbs and have your toddler tear up small pieces of dry, whole grain bread into a big bowl for stuffing mix. This is a great activity while watching the floats and balloons in the Macy’s Thanksgiving Day Parade. Sneak in some extra veggies and fruit by mixing in some chopped sautéed celery, onion, parsnips, apples, raisins, kale or chard before baking or stuffing.

Dessert – these choices are low in fat and contain natural sweetness, so not much sugar is needed. They are also loaded with vitamins!

• Pumpkin Pie – use fresh pumpkin or canned, organic pumpkin, skim evaporated milk, and brown sugar. You can make a custard-style crustless pie too; just bake the filling in a nonstick or oiled pie pan. Have your toddler help you scoop a little frozen vanilla yogurt, ice cream or soy dessert for some a’ la mode action!
• Fruit crisps – try a pear or apple crisp with some cranberries thrown in and have your toddler help sprinkle on the crumble topping…watch that they don’t eat it all!
• Sliced pomegranate halves. Make sure to have plenty of napkins to pick out edible seeds from these fun, polyphenol-packed, finger-staining fruits.

Whether or not your toddler gobbles down each lovingly composed recipe this Thanksgiving, by allowing him to take part in preparation, you have nonetheless exposed him to new foods, cooking in the kitchen, and sharing a family meal. Research shows that each of these factors in to healthier eating throughout life!

Most clinical research on brain development involves studying animals like rats and guinea pigs and how they respond to nutrient deficiencies or increased supplies. Studies on human infants also exist, where specific nutrients are given to preterm or term babies, or brain neuroimaging is used to assess the effects of nutrient deficiencies and replenishment.

Critical brain growth periods exist both before and after birth, when a nutrient deficiency can have a powerful and sometimes irreversible effect. The most rapid period of brain development is during the first twelve months through three years of age. By the age of five, the brain reaches 90% of adult size. This means if you are pregnant, breastfeeding, or have a young child, you should pay extra attention to include foods, and in some cases, supplements that promote healthy brains!
So, check out this list for 12 Best Nutrients for Babies’ Brains:

Protein – important for normal brain structure, size, and growth, cell specialization and nerve messaging in the brain. Brain gray matter is mostly made up of proteins. Meats, beans, soy, eggs, and fish.
DHA – an omega 3 fatty acid that is THE most abundant fatty acid in the brain and retina. It is involved in the formation of brain synapses and insulation of brain neurons, and supports normal memory function and visual acuity. Cold water fish, fortified foods and supplements.
Choline – may enhance memory and life-long learning. Plays a role in preventing neural tube defects, brain signaling, DNA and nerve insulation production. Eggs, wheat germ, soybeans, milk, peanuts, cauliflower, kale
Vitamin A – vital for developing and sustaining normal vision. Egg yolks, dark green leafies, orange and red veggies and fruits.
Vitamin B6 – necessary for normal central nervous system development and production of specific nerve messengers in the brain, like serotonin, a sleep and mood regulator. Cereals, milk, egg yolk and beans.
Vitamin B12 – deficiency leads to abnormal brain function and irreversible nerve damage. Dairy, meats, eggs.
Vitamin C – important during rapid brain growth periods for antioxidant defense, nerve function and development of spatial memory. Citrus, berries, kiwi, peppers, and tomatoes.
Iron – vital in production of nerve messengers in the brain, nerve insulation, and energy. Affects speed of thought processing, motor skills, recognition and spatial memory. Meats, egg yolks, enriched grains, dark green veggies, dried fruits, dark molasses
Zinc – important for development of areas of the brain and nervous system dealing with attention and memory. Shellfish, meats, beans, milk, wheat bran
Copper – necessary for production of nerve messengers and energy use in brain. Shellfish, nuts, cherries, whole grains, beans
Selenium – part of antioxidant defense and thyroid hormone production affecting brain development and behavior. Grains, onions, meats, milk
Iodine – necessary for thyroid hormone production and normal brain development. Iodized table salt, seafood

Nutrition Tip: Eggs are a great and economical way to feed your child’s brain. The egg yolk is rich in choline, iron, vitamins A, B6, B12, folate, and selenium, and the whites contain high quality protein. For and extra bonus, look for DHA-fortified organic eggs, to add in a good supply of omega-3’s for healthy brains and eyes.

I was asked a great question recently by a mom that I wanted to share with all of you because it brings up an important nutrition issue surrounding toddlers. “My toddler is a milk lover, but I am concerned he may be drinking too much. Am I wrong, or is there such thing as too much milk?”

First of all, it is a good thing that toddlers drink milk. Some parents have a very difficult time convincing their toddlers to drink milk! Milk is rich in calcium and fortified with vitamin D, both of which are vital nutrients to growing strong bones. Moms, however, know best in most cases, including this one. You can have too much of a good thing, even milk. Milk does a body good, but over consumption can lead to iron deficiency and iron deficiency anemia.

Milk is very low in iron. Eight ounces supplies only 1% of the recommended daily intake of iron. Milk also contains high amounts of calcium, casein (the protein in milk), and phosphorus all of which interrupt iron absorption. Iron is a mineral important for carrying oxygen in the blood. More than 24oz/day (3 cups) of milk can cause “milk anemia,” a condition leading to poor growth, behavioral, and sometimes irreversible learning problems. Some research indicates anywhere from 13 to 24 ounces of milk a day can increase risk for iron deficiency. Frequent milk drinking throughout the day also correlates with tooth decay and may displace a more balanced diet of healthy foods when children fill up on milk.

Though iron deficiency in infancy has greatly decreased in the U.S. due to recommendations for breastfeeding, iron fortified formula and iron fortified weaning cereals, up to 7% of toddlers are at risk for iron deficiency for several reasons. By one year of age, the iron stores from infancy are depleted, and toddlers rely on diet alone to supply the necessary iron. Also, most toddlers have transitioned to cow milk after their first birthday and are no longer eating iron fortified foods.

I suggest allowing toddlers two cups (16 ounces) of milk per day. This amount supplies a healthy amount of calcium without risking low iron absorption. In addition, it allows room in your toddlers’ daily diet for a supply of a variety of nutritious foods and iron-rich sources such as meats, poultry, fish, beans, dried fruits, and vegetables.

If your toddler is between one-two years old, remember to serve full fat milk. Toddlers over two years may have skim, 1% or 2% milk. Young children need fat to supply growing brains and bodies! If your children are still thirsty after exhausting their milk allotment for the day, try serving chilled water flavored with fresh fruit slices. This is a refreshing beverage in hot weather, easy, and inexpensive!

I invite parents to add a comment with their children’s favorite recipes too!

Mango & Black Bean Pizzas

Ingredients:

• 1 (15 ounce) can black beans, rinsed, drained, and mashed
• 1 ripe mango, peeled and cubed
• 1 cup tomato sauce
• 2 cups lowfat cheddar cheese
• 4 whole wheat greek-style pocketless pitas

Directions:

1. Preheat oven to 400 degrees.
2. Spray a baking sheet with oil.
3. Place pitas on baking sheet.
4. Spread the mashed beans over the pitas.
5. Spread the tomato sauce on top of the beans. (1/4 cup sauce per pita)
6. Sprinkle the cheese on top. (1/2 cup cheese per pita)
7. Bake in the preheated oven for 15 mintes (or until cheese is lightly browned & bubbly)
8. Remove from the oven and arrange mango cubes on top of the pizzas.
9. Cut into little pieces for your toddler to enjoy!

Keep in mind breast milk or formula is still the staple for your baby’s diet in the first year. As for solid foods, there is no scientific proof of which is best to offer first to babies. Cultures across the world prepare various traditional recipes for their babies’ first feeding. In general, first foods are easy to digest, unlikely to cause allergic reactions, and are good sources of iron.

At around six months of age, babies’ iron stores from birth are mostly depleted and they need additional sources of iron from the diet. Animal meats offer the most bioavailable sources of iron, and the American Academy of Pediatrics now advises that cooked, strained, pureed meats are appropriate as first foods along with vegetables or fruits.  I suggest starting off with a food from the plant kingdom that is easy to digest and contains some iron, and then introducing meats by seven months of age. The most digestive-friendly grains for babies are gluten free (this is the protein in wheat). First veggies should be yellow or orange varieties, and then progress to the greens.

Just because all of your friends’ babies starting slurping on rice cereal without issues doesn’t guarantee you will have the same experience. No need to worry, there are certainly healthy options if rice cereal is not in the cards. Always introduce new foods in single ingredient purees every four to six days to watch for an allergic reaction. If you are making your own baby food, remove all skins, seeds and strings from the food, and puree away!

Baby Bistro’s Top Ten Starter Solids

1. Iron fortied rice cereal
2. Millet
3. Oats
4. Sweet Potatoes
5. Carrots
6. Pumpkin or winter squash (acorn, butternut)
7. Avocado
8. Cantaloupe
9. Peaches
10. Apricots

From the beginning of time, we shared our precious food with our mates and children to ensure survival. The primitive instinct to eat because we are hungry and stop when we are full is within all of us. Babies and toddlers have it in its most pure sense and our job is to provide healthy, age appropriate foods to optimize their growth and development while allowing them to tune in to their hunger and fullness cues.

Wa la! That’s where I come in with what’s new and exciting, tried and true, in the world of nutrition to empower you from day one with what you need to help you and your baby along on the feeding journey.