Nutrition From Stork To Fork By Registered Dietitian and Mom Sarah Remmer Thu, 23 Jul 2015 22:34:36 +0000 en-US hourly 1 3 Picky Eater Strategies That WORK (and what doesn’t work) Wed, 22 Jul 2015 22:53:16 +0000 Download PDF
refusing to eat meals with family

Navigating the tricky world of feeding toddlers and young kids can be exhausting. Especially for those who are parents of picky eaters — I know this from first-hand experience. Although my kids are both fairly good eaters, they have each put us through our paces at mealtimes, whether it’s refusing to eat, throwing food and making a mess, or requesting snacks around the clock.

Here are three common parenting strategies I often witness and have tested myself that DON’T work (and often perpetuate the problem) and three strategies that can transform mealtimes from dreadful to peaceful:

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47 Resources for Help Feeding Your Picky Eater Thu, 04 Jun 2015 18:46:41 +0000 Download PDF

With so much nutrition information out there, it’s hard to know who and what to trust. When it comes to feeding kids and picky eating issues, you want to make sure you’re reading evidence-based information from credible sources. Because kids nutrition can be confusing and dealing with fussy feeders and picky eaters can be overwhelming (I know this first hand!), I’ve come up with a list of blogs, books, and Facebook pages that I personally follow, from experts that I admire and trust. Enjoy! 

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4 Fruity Pregnancy Mocktails Wed, 20 May 2015 22:47:52 +0000 Download PDF

There’s no reason pregnant women should have to miss out on the fun of drinking a yummy beverage in a fancy glass during happy hour, at a dinner party, or at a summer BBQ. Although these non-alcoholic alternatives aren’t quite as fun as their alcoholic counter-parts, they are equally as delicious and provide an exciting alternative to water or my go-to: soda water and cranberry juice, which gets boring after a while.

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How This Well-Meaning Habit is Enabling Your Picky Eater Thu, 23 Apr 2015 21:54:58 +0000 Download PDF



It seems that moms and dads are constantly reaching into their purses, bags, strollers, and pockets for portable snacks to hand to their squirmy tots in malls, indoor playgrounds, on walks, and just about anywhere else. And trust me, I am guilty of it too. I rarely leave the house without a bag full of snacks just in case we are out for longer than planned.

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Beware Of Food Babe & Other Nutrition “Experts” Advice Tue, 07 Apr 2015 17:06:55 +0000 Download PDF

When it comes to nutrition, people can become emotionally invested in what they believe to be true, whether it’s that gluten is terrible or that dairy isn’t fit for human consumption. It can be a touchy subject, especially if changes in diet have coincided with improved energy levels, weight loss, or decreased digestive symptoms. And when someone becomes passionate about changes in their own nutrition, they often don’t hesitate to spread the message.

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3 False Assumptions Parents Often Make At Mealtimes Tue, 31 Mar 2015 22:26:42 +0000 Download PDF

Last week we were eating turkey burgers around the dinner table when I couldn’t help but notice my son watching my husband’s every move. My husband put ketchup on his burger, so my son asked for ketchup. My husband put a tomato on top, and so did my son. He wanted to be exactly like Daddy. Then, when my husband served himself some salad, my son asked for some too (he’s never asked for salad in his life and has always turned his nose up at it).

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#NutritionMonth : Top 5 Nutrition Tips For Working Moms Tue, 24 Mar 2015 22:19:26 +0000 Download PDF


As a part-time working Mom with two kids, I know first hand how easy it is to completely forget to pack your lunch (and/or eat breakfast) amidst the morning chaos, when trying to get myself and my kids ready for the day ahead. And this is coming from someone who thinks about food A LOT, so I’m guessing that other Moms come across these same issues too. So, I’ve come up with some life-saving tricks that help me to stay well-fuelled during my work day, save me loads of money and probably save me from eating unhealthy extra calories that I don’t need. 

Here are my top 5 nutrition tips for working Moms: 

1) Break the fast with your kids:

Every morning I prepare a healthy breakfast for my kids, and make it a habit to eat with them. It surprises me how many parents go to the effort of making their kids a healthy breakfast, but don’t eat it themselves, or stop at the drive-thru on the way to work. The benefit of eating breakfast with your kids is three-fold: You save money, you eat healthier and you take advantage of the opportunity to model healthy eating to your kids, which is worth the 10 minutes it takes to sit down and eat with them. 

Here are some of our favourite weekday breakfast options:

This apple cinnamon oatmeal muffin with greek yogurt and fruit

This flourless peanut butter muffin with a fruit smoothie

These five oatmeal options 

2) Have “grab and go” breakfasts on hand:

Breakfast really is the most important meal of the day, not only giving your metabolism a kick-start, but giving you energy and fuel to function throughout the morning. Including enough protein in your breakfast can also help curb cravings in the afternoon and evening and may steer you away from unhealthy snacking later on as well. On those days where sitting down and eating breakfast is just not an option, or if you’re a frequent breakfast skipper, have some grab-and-go options on hand, so that you’re not stuck choosing between unhealthy option A or unhealthy option B at the coffee shop, or skipping breakfast all together.

The two muffin recipes above are perfect for days like these, paired with a piece of fruit and a couple of slices of cheese, an individual yogurt or a latte. These mini breakfast burritos or these muffin-tin omelettes both freeze well and provide a hefty dose of protein to help keep you full for a few hours in the morning, and these make-your-own instant oatmeal packs are great to make once you get to the office, or this make-ahead slow-cooker oatmeal is perfect for packing and heating up at the office. Making your own yogurt parfait (which takes one minute) is a great option too. Choose your favourite plain or flavoured yogurt (I prefer greek because of the higher protein content), top with fruit and homemade granola or high fibre breakfast cereal (bonus: add a tablespoon of chia seeds or hemp hearts). I often make a fruit smoothie the night before containing greek yogurt, banana, frozen berries, spinach, milk and peanut butter (there’s a good recipe in this blog post), keep it in the fridge over night, throw a couple of ice cubes in it the next morning and take it with me to go. 

3) Have emergency lunch and snack items ready to go:

If you’re a working Mom, I cannot stress enough how important leftovers can be for easy lunch options, but on those days where you just don’t feel like leftovers (or there aren’t any), emergency throw-together-in-a-pinch lunches are key. These are comprised of healthy (but convenient, and possibly packaged) foods that you can literally grab from your fridge or pantry and throw into your bag. It’s important to remember to pack enough for snacks as well, otherwise, you’ll be caught running to the vending machine or coffee shop mid-afternoon, likely choosing not-so-healthy options. Here are some of my emergency lunches:

– mini can of tuna + whole grain crackers + raw veggies (already washed and chopped in fridge–this is key) + miniature package of hummus (can buy at Costco) + piece of fruit 

– dehydrated split pea soup cup (can be found in soup aisle) + low sodium v8 juice, slice of whole grain bread + piece of fruit + hard boiled egg

– individual greek yogurt + individual cottage cheese (mix together) + frozen berries + homemade granola  

 whole grain wrap + 2 tbsp natural peanut butter (in small container) + banana (peanut butter banana wrap) + cheese + cucumber and carrots + milk

 homemade muffin + sliced cheese + hardboiled egg + fruit + homemade trail mix

4) Double or triple your supper recipes:

My number one favourite lunch? Leftovers. When I have time to cook a well balanced supper (which is most nights unless we’re in a rush and need a quick and easy supper), I make A LOT. I most often triple a recipe so that we have enough for one night of leftovers and a couple days of lunches. This way, I’m cooking once, but get three or four meals out of it. We either pack and eat leftovers as is (for example: lasagna, spaghetti sauce, macaroni and cheese), or re-purpose parts of a meal to make into several other meals, for example, make tacos one night, but cook triple the amount of meat and make taco salad, taco pizza and burritos out of it. We also do this with BBQ chicken: Barbecue two chickens instead of one, and use leftover meat for sandwiches, quesadillas, homemade pizza, and soup. Here are some of the recipes that I like to make ALOT of: 

BBQ slow cooker pulled chicken

Homemade Chicken, Veggie Noodle Soup (I add extra veggies)

Turkey Pasta Bake

Easy, Cheesy Family-Friendly Burritos

Moroccan Lentil Soup In the Slow-Cooker

Thai Peanut Chicken Thighs

Beer Can Chicken

5) Set a timer:

It is too easy to get caught up in your work and forget to eat during work days (or any day when you have kids!). Unfortunately, this often leads to ravenous hunger later on and overeating at your next meal or snack (most often on the most convenient, appealing, and often unhealthy choice). This is why setting a timer can be helpful– to remind you to tune in to your hunger cues every few hours. You might not be hungry yet (in which case you wait a bit longer and tune in again), or you might be starting to feel subtle hunger (this is when you should eat something), which could turn into ravenous hunger if left too long. This is most helpful for people who tend to skip meals and snacks and overeat when they get home and into the night. Set a timer on your watch or phone for every 3-4 hours. 

Here are some helpful resources from The Dietitians of Canada’s Nutrition Month 2015 Campaign: Eating 9-5! 

Are Your Mornings Rushed? 

Do you face challenges to eat healthy at meetings, events and at work?

Do you want to add some punch to your lunch?

Are you looking for a pick-me-up in mid-afternoon?

Do you experience cravings during your commute home?

I post free daily nutrition tips, recipes and nutrition articles for parents on my Facebook page. Feel free to check it out! 

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Food For Thought: A Dietitian Talks Clean 15 And Dirty Dozen Thu, 05 Mar 2015 18:37:58 +0000 Download PDF



“Should I buy organic produce or not?”  is a very common question I’m often asked by clients and readers. My answer is usually prefaced with “I’m happy to hear you’re eating fruits and vegetables!,” with an explanation thereafter of why buying organic or conventional produce is a ultimately a personal choice.

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Big Batch Easy Cheesy Weekday Mac and Cheese Recipe Thu, 12 Feb 2015 23:59:08 +0000 Download PDF


We are lucky enough to live next door to friends of ours who have young kids around the same age as ours. Having built-in buddies next door means lots of impromptu play dates and last minute throw-whatever-we-both-have-together meals. A few days ago, we decided last minute to have lunch together (and had other friends with kids join us as well–it was a big crew!). I had some cheese that I needed to use up, as well as a costco supply of noodles in the pantry, so decided on mac and cheese. I called my Mom to ask her for her quick and easy mac and cheese recipe, and she guessed at the amounts of each ingredient (she never measures).

As luck would have it, it turned out great! This recipe was so quick and easy and everyone loved it (including us Moms). It was slightly chaotic, so I didn’t have a chance to take too many pictures, but did manage to pause and take one before I dug in. I put frozen peas in the bottom of each of the kids bowls and mixed the hot mac and cheese in (the peas cooled it down and added a nutrition boost), and served cut-up veggies and hummus on the side. When I had leftovers the next day, I chopped and sautéed some kale and added it in– so delicious! 


2 packages (about 900g) macaroni noodles (corkscrew, penne etc. work as well). I used this one from Costco:


  • 4 and a bit cups (approx) sharp cheddar cheese (I used 3 cups cheddar and 1 cup mozzarella)
  • 4 cups milk (I used 1 cup 10% cream and 3 cups 2% milk). You can also substitute chicken broth for 1 cup if you’d like. 
  • 1/3 cup butter
  • 1/4 cup all-purpose flour
  • 1/2 tsp fresh nutmeg
  • 1/4 tsp ground mustard
  • pepper to taste


  1. Cook noodles as per directions on box or package
  2. As they are cooking, melt butter over medium heat in a large sauce pan on the stove
  3. Once melted, add flour and stir with a spatula until well combined. Add milk little by little, stirring well until flour/butter mixture is incorporated evenly. Add cheese and stir until “saucy”. Add nutmeg and mustard, and reduce heat to low and cover (stirring occasionally). 
  4. Once noodles are cooked “al dente”, add them to the cheese mixture, and combine well. Add pepper to taste. 
  5. Serve with veggies of choice and taste before you add ketchup! We found that it was tasty enough without it!

For more easy kid-friendly recipes, check out my Facebook page, where I share recipes, nutrition tips and articles daily. Enjoy! 

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14 Signs Your Healthy Eating Habits Aren’t So Healthy Tue, 10 Feb 2015 21:16:21 +0000 Download PDF

Healthy Eating Gone Awry: Take The Orthorexia Test

There’s healthy eating, and then there’s obsessive eating. 

When innocent attempts to eat healthfully, such as cutting back on processed foods or eating more fruits and vegetables turns into a pre-occupation, or obsession with eating healthfully 100% of the time, and a mega-restrictive diet regime of only the purest of foods, there is an unhealthy (and scary) shift into the world of disordered eating.

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