Kids' Virtual Nutritionist For ADHD & Picky Eating
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  • About Me
  • Picky Eating Coaching
  • ADHD Nutrition Coaching
  • Blog
  • Contact
  • 😩Does opening your kid’s lunchbox after schoo 😩Does opening your kid’s lunchbox after school trigger anxiety? I understand how worrying it is to see that full lunch come home day after day. You worry about whether or not they’re getting enough food to sustain them throughout the day. You worry about what to offer when they get home - how can you take advantage of that end of day hunger without encouraging unhealthy food habits? There are ways to make sure your child gets maximum nutrition without a lifestyle overhaul. More nutrient-dense breakfasts (think bacon and eggs over rice krispies) can help sustain their energy throughout the day. After school is often what I consider “actual lunch” for kids who don’t eat much at school. Consider sending in snacks for the school day and having a full lunch ready for when they arrive home. That way they’re not grabbing for whatever’s easy and in sight. If you’re ready to feel confident and calm when feeding your child, let’s chat. I can help take the guesswork out of whether they’re “getting enough” and help fill the gaps when there are nutrients lacking in the diet. Book your free assessment call today (link in bio) to find out how coaching can bring you peace of mind.😌 **NOTE: I do not provide guidance to decrease side effects of meds; this is a conversation to have with a doctor or pharmacist. Please speak with your doctor if you’re concerned about your child’s weight loss or if you suspect an eating disorder.
    The #1 Thing That Gets Kids Eating New Foods? EXP The #1 Thing That Gets Kids Eating New Foods? EXPOSURE. AGAIN. AND AGAIN. AND AGAIN! That whole “again and again and again” is why most parents don’t succeed at crushing picky eating. Most moms will offer something 2 or 3 times and then write it off as a no-go. But it can actually take at least 12 exposures (and sometimes 20!) for kids to like a new food. So if you’re not keeping it on the roster for at least 12 times, you’re much less likely to see success. Consistent, intentional, repeated exposure is key. I know you’re sick of all the tricks out there…. Hiding veggies in “acceptable foods” Looking for “magical” recipes that are healthy AND taste just like Kraft Dinner or pizza. Bribing. Begging. Running out of options. Let me ask you this: Why do you eat what you eat? Odds are, because it’s familiar and/or you grew up eating it. Case in point: People in Jamaica like Jamaican food. Korean people tend to like Korean food. It’s not genetic - it’s exposure! Think of how happy you are to see a Starbucks when you’re in a foreign country - we like what’s familiar. Your kids like what’s familiar too - but IT’S UP TO US TO MAKE IT FAMILIAR. So, keep trying. Don’t force it. Just put it out there. Literally. Out on the table, on the counter, in the lunchbox (along with things they like already of course!) And know that you’re doing it right. Ignore the comments this holiday season when family tells you to “just tell them it’s that or they don’t eat”. Know that you’re fostering a healthy relationship with food and trust that they will expand their palate with positive, consistent, REPEAT exposure. Imagine if every trip to the table didn’t have you feeling like a soldier going into battle. Imagine if your dinners looked a little more Norman Rockwell and a little less Griswold Christmas Vacation. You can get there, and I’m here to help. If you’re overwhelmed by how to get started and need some expert guidance and support so that by next Thanksgiving, your kid eats more than just the rolls, let’s talk. Book your free discovery call today (link in bio) and start your journey toward peaceful, connected mealtimes.
    I guarantee this has happened to you at a party: I guarantee this has happened to you at a party: You’re standing around with a bowl/platter of something in front of you. Something you don’t really like. Something you’d never buy for yourself. And you keep picking at it. And every time you eat another bite, you wonder “Why am I eating this?” It’s something I like to call “The Cocktail Party Effect” and it’s a great way to get kids on board with new foods this holiday season. That phenomenon of eating what’s on a plate in front of us for an extended period of time, no matter how weird it is, can also work to get your kids to eat more foods. Why? Exposure = one of the key strategies for picky eating. Maximum exposure = maximum chance they’ll start eating it. So this holiday season, try the “cocktail party” strategy: 1. Pick a food they don’t like, but choose one that doesn’t go bad if left out - nuts are a great one or fruits that can be left out like grapes or cherry tomatoes. 2. Just leave it out on a table they pass by all the time. Don’t pressure them. 3. And wait. It might take a few hours. It might take a few attempts that were a few hours each. But most kids will eventually eat a bit. Relaxed environment (parties) = maximum chance they’ll try new things so make sure to do this at holiday gatherings (if your kid enjoys parties). Why this works: 1. The food will seem less gross after they see it 100 times…ever go to the Caribbean and get scared by their weird, huge bugs…then after a week, barely react to them? That’s how exposure works - more exposure = less repulsion. 2. They’ll get bored and/or curious. Curiosity kills anxiety….how else could people study deadly snakes in the wild, right? Now tell me, what was the last weird thing you ate at a party just because it was in front of you for a while? Mine was a bad, and I mean BAD piece of cold pizza.🍕
    "Now I know that I haven't missed something". Is "Now I know that I haven't missed something". Is there a little gnawing voice in the back of your head asking if you've missed something? Do you watch your kid struggle to sit still, pay attention, and control their impulses and wonder: is it something they're eating? Is it something they're not eating? That's what Courtney was going through before she started working with me. Her son was eating a fairly clean diet but she was always second-guessing herself. Was it too much meat? Is processed meat safe? How many vegetables is enough? Wait, is his tummy a bit bloated? Could there be a food intolerance? As parents, we want the reassurance that we've done everything we can to help our kids thrive. We don't want to find out years later that we missed something. That maybe something was spiking blood sugar to worsen hyperactivity. Maybe something was causing constipation and impacting mood. That's why I love love LOVE this job! It allows me to take all that worry off your plate and pile it onto mine. It means you can relax and follow a step-by-step guide while spending your free time reading for pleasure (not reading ADHD nutrition studies). I've got the Nutrition diploma, and I've read all the research for you. I can tell you if something's missing. And you can rest assured that you've done everything you could for your kid. Book your free assessment call today (link in bio) and allow me to take that load off your shoulders.
    Mom guilt is a funny thing. 🤨 We feel guilty Mom guilt is a funny thing. 🤨 We feel guilty for offering too many treats because the kids are eating too much “junk” …but then, when we try to introduce more balanced options, we feel guilty for depriving our kids of “fun foods”. You’re not the odd mom out. All moms feel guilty, no matter what they feed their kids. They feel like they’re being too strict or too lenient - often in the same day. Because it’s hard to know how much is too much. And it’s hard to navigate through 1000’s of conflicting messages online about what “ideal diet” is best for mental health. There is a way to overcome this “food-based mom guilt”, but it’s easier said than done: We need to trust our intuition. We don’t trust our intuition because we receive a constant bombardment of info each day. We feel like we couldn’t possibly know more about what’s right for our child than the thousands of internet “experts”, right? Before you try any dietary change, try looking inward and asking “Is this what’s best for my child?” & “Can I do this in a sustainable way?” You’ll get the right answer. You know your child better than random internet strangers. You know them better than everyone at parties and family reunions. And you don’t need permission from society to do what you know is right for your child. And when you work with a health pro, they should trust your instincts too. I’m writing this because a client recently shared how she was shamed by a fellow parent (who is also a health professional) for being a “a bit crazy about food restrictions”. But she continues to do follow a plan that we developed together because she knows what’s best for her son. And she knows what she can handle. And the plan is far from crazy. So it’s time to look inward for the answers. You have them. My role is just helping you find the right foods and put things into action in a realistic and sustainable way. Share this post with a parent who needs some encouragement 🙂

  • The entire contents of this website are based upon the opinions of Shawna Hughes, R.H.N. Please note that Shawna Hughes is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified healthcare professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnoses and treatment of any diseases or conditions, for medications or medical advice as well as before changing your healthcare regimen.

    • COPYRIGHT © 2023 SHAWNA HUGHES NUTRITION.  TORONTO KIDS' NUTRITIONIST.  ALL RIGHTS RESERVED. HEADSHOTS BY JIBBER MEDIA.  FAMILY PHOTOGRAPHS BY LUCY TRAN PHOTOGRAPHY. THEME BY LAUNCH IT