Introduction Winter snacking for kids and teens can be worrisome for parents. In the spring and summer there’s all those yummy, accessible, fresh fruits and vegetables that kids are [more] willing to eat and enjoy. Come winter and there are fewer options, and snacking on fruits and vegetables takes more creativity and thought.  But that’s easily done! Keep reading for some ideas. Why do kids need to eat fruits and vegetables? I frequently say that kids can’t grow on fruits and vegetables, and their importance is often over-emphasized. However, they are important for growing bodies, and pl ..read more

Can you suggest a meal plan for my 11 year old son? He’s interested in health and nutrition, but I need to ensure it’s actually healthy. I am recovering from an eating disorder, and know how harmful some “health information” can be. I want to ensure this information will give him a healthy relationship with food without causing harm.   Bracha’s Bite: I hear your fear about ensuring your adolescent gets reputable and healthy advice. I generally shy away from recommending meal plans; they’re unrealistic to stick to, and don’t allow for personal food cravings or urges. If followed ..read more

What time is the latest teens should be eating? My 14 year old will often come looking for something to eat as late as 11 pm! She eats a full dinner with the family around seven pm and then does homework or relaxes on her phone. She goes to sleep well after me, so I’m not exactly sure what time it is, but it’s likely after midnight.  Bracha’s Bite: Adolescents need to eat at night to fuel their growth. Bodies don’t shut down or stop working at night, and in fact, much of adolescent development happens while they sleep.  To stay nourished with balanced energy, it’s best to eat every t ..read more

Calorie counting is an activity many kids turn to when they are uncomfortable with their weight. It seems like a simple way to change their body without requiring much lifestyle change. Also, many kids are now aware of the risks of dieting, and calorie counting seems like a safe alternative.  However, this is not the case, and there are many issues with this practice. Keep reading to learn why. What is Calorie Counting Food provides energy in the form of calories. The amount of energy depends on a foods’ carbohydrate, fat, protein, or alcohol content. When calorie counting, a person decid ..read more

Introduction Do you feel confused about drinks for your adolescents, kids and teens? You know they need to be hydrated, but it seems there are so many drink options and so many opinions about them! Many parents worry about the sugar in drinks, about kids “drinking their calories“, drinks taking the place of food, or are just uncertain about the latest hyped, “fun”, drink. And of course, those “fun” drinks- flavored, carbonated, and sweetened- are the drinks adolescents want!  Let’s take a look at those drinks and learn what to do with them when kids keep asking.   Let’s Take a Closer ..read more

I’m worried about my 14 year old son’s weight. We eat pretty healthy, and I don’t want to put him on a diet. But he’s not very active, and I’d like to increase his physical activity. He rides his bike to his nearby friend’s house and has a basket ball net on the driveway he’ll occasionally play with. But he mostly prefers video games and being indoors on his phone. How would you suggest I help him get more active?  Bracha’s Bite: Helping your adolescent get more active can be super beneficial for his overall health! This includes better sleep, stronger muscles and bones, cardiovascular he ..read more

My 11 year old is underweight and suffers from headaches. He says he gets full quickly though. How can I help him eat more? Bracha’s Bite: Weight is unique to each individual. So when parents are concerned about their adolescent’s weight in comparison to other adolescents, it’s not necessarily warranted. Your adolescent is following his unique trajectory!   However, if your adolescent’s weight has dropped, hasn’t progressed as expected (as tracked on their growth chart), or has other physical signs (like headaches, poor concentration, thinning hair, etc.) that they’re not meetin ..read more

I’m often asked by parents why I recommend their adolescents eat on a (loose) schedule, when Intuitive Eating seems to recommend listening to one’s body and eating in response to hunger levels. It seems like I’ve forcing teens to eat! While I generally recommend parents and teens to rely on their feelings of hunger and fullness to know when to eat (see this post on The Hunger Fullness Scale), there are many times this is not appropriate. Mechanical Eating or Practical Eating is the process of eating absent of physical hunger signs, usually based on timing and activity. This is very necessary f ..read more

My 11 year old is underweight and suffers from headaches. He says he gets full quickly though. How can I help him eat more? Bracha’s Bite: Weight is unique to each individual. So when parents are concerned about their adolescent’s weight in comparison to other adolescents, it’s not necessarily warranted. Your adolescent is following his unique trajectory!   However, if your adolescent’s weight has dropped, hasn’t progressed as expected (as tracked on their growth chart), or has other physical signs (like headaches, poor concentration, thinning hair, etc.) that they’re not meetin ..read more

Are you wondering about serving your kids an evening or pre-bed snack? It can be confusing knowing if it’s necessary or appropriate, when to provide it, and what to serve. I see a lot of the fear or confusion about evening snacks comes from the diet rule to not eat past 7 or 8 o’clock (or whatever random time someone decided). Bodies don’t shut down over night! They’re working 24/7 and need the energy and fuel to do that. Especially with so much of adolescents’ growth and development happening overnight, eating before bed can be very necessary. Are evening snacks necessary for kids? Evening sn ..read more