Fueling your family just got simpler!

In this week's episode, we've got a no-nonsense meal plan packed with easy-to-make, wholesome dishes – from veggie-loaded spaghetti to salmon fillets. Join us as we break down practical tips for busy moms to ace family nutrition without the fuss. Simple, tasty, and doable – because every meal should be a win!

Still need to sign up for the free meal plan in print? Get it here.

For this week's "take 10," a mom submitted this question for our weekly group coaching call. She asked,

"Packing a school lunch for my kindergartener has become stressful. I worry about him getting a nutritious lunch that is fulfilling to get him through the rest of the day, but he always comes home with most of his lunch untouched and his love it foods gone. I’ve found myself only giving him things I know he’ll eat. Of course, these aren’t very nutritious. Even things he loves to eat at home he sometimes won’t touch at school. Any tips for school lunches?"

Find out the top 5 takeaways I shared for families experiencing this feeding challenge.

Want one-on-one help with picky eaters? Sign up for a free 30-minute strategy session here.

Do you know what the week ahead has for you?

Sometimes, we have a general idea about our family’s busy schedule, kid’s activities, and late work meetings.

But add to that variable like winter weather, kids getting sick, and a whole host of other unknowns, and it can feel overwhelming as a mom to know how to prepare for real life.

That’s why this week, I take a hot second to pray and meal plan with you. With family-friendly meal ideas that are easy for even the busiest of families, I hope you will walk away with a heart that is lifted and a menu that is filled out!

SHOWNOTES:

Download my free grocery list and meal planning worksheet! This gives you instant access to my weekly meal plans as well (sent each Friday morning in advance of the upcoming week's menu release).

Hey, moms! Welcome to "Episode 169: Nurturing Nutrition & Kids' Tastes in the New Year." I'm Ashley Smith, MPH, RD, LD and your family's Christian Dietitian.

I am here to accompany you on the journey of creating meals that not only fuel your child's health but also cater to their unique taste preferences. This episode is a treasure trove of actionable strategies specifically designed for proactive moms like you, keen on turning mealtime struggles into moments of joy and nourishment.

We'll delve into the art of understanding your child's changing palate—a powerful tool in crafting meals that not only nourish but also bring delight. Join me as we explore a tried-and-true template to meal planning for picky eaters. This will help you to start seamlessly incorporating nutritious options into your kid's favorites all while cultivate positive eating habits.

Together, let's transform family meals into a delightful experience where nutritious choices bring smiles to your kid's faces and support their growing bodies.

Get your free Love it, Like it, Learning it Parent Printable here.

Sign up for a free 30-minute 2024 Strategy session with Ashley here.

On Mondays, us mamas are going to gather and pray + meal plan for the week!

That's right, whether you need a drink so that you can fill your cup or an easy meal idea to insert into your family menu, these Monday episodes are going to give you the encouragement you and your family need in the upcoming week.

I believe -

When we plan…we feel a sense of peace.

When we feel a sense of peace….meals become more positive.

When mealtimes become more positive…our efforts to raise healthy eaters become more productive.

And when we see the proof of our efforts…we find a newfound confidence and capacity to keep encouraging our family for more planned, peaceful, positive, and productive mealtimes.

So, let's get ready for the week!

Join me by downloading my free meal planning printable!

I know many of you may be getting ready to shop some of the holiday sales, so I wanted to share this list of 30 tried and true favorites for kids ages 2-10.

In this episode, we chat about:

• 10 of my favorite food-related stocking stuffer ideas

For each of the items listed (or to search ones similar), be sure to check out the links below.

SHOWNOTES:

Please note: I am an Amazon affiliate. While it doesn't cost you any extra to use these links, I may receive a small commission from items purchased with these links. Thank you for supporting the work of Veggies & Virtue through using affiliate links!

Food-related Stocking Stuffer Ideas for Kids

1. Kid-safe knives

Food-related Christmas Gift Ideas for Kids

1. Kitchen Helper Stool

The Best Christmas Gifts for Kids (ages 2-10)

1. Zoo pass

It seems like everyone has something to say about how other people eat...including at holiday gatherings.

Whether your child eats too much...or too little.

Sits barely at all...or never seems to finish.

Fills out their festive outfit well...or is still fitting into last year's.

Friends and family alike often make comments prematurely about how much our kids eat, the order in which they choose to eat different foods, their behavior in and around mealtimes, and how their bodies appear on the outside.

So, let's make sure you have some appropriate responses ready! You don't have to find yourself anxious about how to handle having a picky eater over the holidays, stressing about if and what to say when someone comments on your child's size, or how to steer clear of conversations centered around body image, diets, etc.

You are allowed to be confident in the hard work you are doing to raise a healthy eater and well-rounded child. Here's a holiday episode to help!

On Monday's episode, we discussed the risk factors, signs and symptoms, and how to check for iron deficiency in your child.

In part II of this interview, with Angela Dodge, we are going to discuss:

• How to improve iron intake from foods first, including with picky eaters

To listen to part I from this interview, go to episode 164.

SHOWNOTES:

• Connect with Angela online at Nourished Beginnings or on her Instagram @nourished.beginning.kids

If you have a picky eater, you have likely wondered (or worried!) whether or not they are getting enough macro- and micronutrients in their diet.

Because if they are eating "enough (calories)" and their growth is tracking appropriately for their age, you may have been given the advice to just "wait it out."

But even when a person's caloric needs are being met (from things like protein, fat, and carbohydrates, their micronutrient needs may not be. This includes important nutrients for a child's growth and development, like iron.

That's why, on today's episode, I have iron-deficiency expert Angela Dodge joining us to discuss:

• What is iron deficiency?

This is part I of our interview on, Is Your Child Getting Enough Iron?

SHOWNOTES:

• Connect with Angela online at Nourished Beginnings or on her Instagram @nourished.beginning.kids

On Monday's episode, we first addressed a listener's question:

Should moms be taking a supplement?

Today, we are going to be talking through part two of this conversation with Ayla Barmmer, MS, RDN, LDN.

For almost 20 years, Ayla Barmmer has advanced the health and empowerment of thousands of clients, patients, peers, and mentees by fusing her expertise in nutritional science, functional medicine, and evidence-based holistic solutions. While currently on sabbatical from private practice work, Ayla owns and serves as the practice director of Boston Functional Nutrition, an integrative, functional nutrition practice specializing in women's health and infertility. She is also a co-founder of the Women's Health Nutrition Academy, leading the way in providing continuing education to healthcare practitioners. Most notably, Ayla is the founder and CEO of FullWell, a fertility wellness brand widely endorsed by top practitioners for its high quality, evidence-based supplements and educational efforts. On a mission to make the most current science accessible to the public, you can always find Ayla sharing through the Knowledge Well, FullWell's informational hub, supporting families with expert information and the power of choice.