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Sarah Remmer, RD

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Sarah Remmer, RD

Welcome! I'm Sarah Remmer, a pediatric dietitian and nutritionist who teaches parents how to “roll with the punches” of childhood eating, set healthy mealtime boundaries and raise healthy, happy, adventurous eaters.

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Toddlers & Preschoolers
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[AD] Well this was a no-brainer… the winner is @

[AD] Well this was a no-brainer… the winner is @madewithlocal Real Food Bars! 🙌🏻🥇

They are a year-round staple in our house for many reasons but we rely on them heavily in the summer months☀️

Why?!

Oh so many reasons … they’re made in Nova Scotia by a women-led, B-Corp certified amazing small biz that sources all of their ingredients locally and responsibly. The ingredients lists are super simple and nutritious and they are full of satiating ingredients like protein, healthy fat and fibre (not to mention packed with vitamins and minerals). They’re perfect for hiking, camping, road trips, golfing, lake days and more.

But most if all, they’re insanely delicious, portable and kid-approved 🥰

Order yours now at @madewithlocal online shop (use code Sarah20 for 20% off!) or shop your local Safeway, save on, Calgary Co-op, Loblaws, RCSS or Sobeys! 😘

We all know the importance of hydration for kids.

We all know the importance of hydration for kids. But there’s lots of confusion around how often each type of beverage should be served.

Without villainizing any one type of drink (because we don’t have to), I’ve illustrated how often to serve each. Water, milk and fruit/veggie smoothies should be (and can be) a daily beverage to keep your kiddos hydrated. Obviously water is the gold standard, and there are many fun ways to serve it!

Milk is optional but can be a daily hydrating beverage too! If you’re not serving milk, make sure that your child is receiving calcium (and other key nutrients like vitamin D, magnesium and phosphorus) from other sources like plant-based milks, yogurt, cheese almonds, fish, leafy greens etc.

Unsweetened fruit juice and sparkling water can be served occasionally, but not everyday, and then sugar-sweetened drinks like pop, iced tea, fruit punch and sports drinks can be a once in a while beverage!

Here’s a blog post that goes into more detail on kids hydration —> https://www.sarahremmer.com/my-top-3-tips-for-keeping-your-kids-hydrated-this-summer/

Want to know my number one supper hack? Repurpose

Want to know my number one supper hack? Repurpose the protein! 🙌🏻

What I mean by this is, one day make a big batch of whatever the protein food is: ground beef, chicken, lentils, pork, etc. and plan to use it in other meals through the week! For example, cook up a big batch of ground beef or veggie ground, and plan to use it in spaghetti, burritos, and taco salad. It’s a great way to make menu planning easy and saves you the most stressful and time-consuming g(but hugely important) step of any meal: the protein.

The protein portion of the meal tends to take the longest and often requires thawing and cooking. If it’s already thawed and cooked and prepared, meals become a breeze! 😉

Here are my top ten easy weeknight dinners (if you’re looking for inspiration!): https://www.sarahremmer.com/my-top-ten-easy-weeknight-dinners/

Do you do this?!

Who is on the pb + j train this summer 🥜🍞🙋‍♂️🙋🏻‍♀️

You’re not alone. And if you feel any guilt about serving the same lunch most days during the summer, drop it. You don’t need to feel guilty. 😉

First of all, peanut butter and jam on bread is actually quite nutritious - it offers protein, fat, carbs, vitamins, minerals and fibre.

Second, it’s easy. And life is busy.

Third, kids tend to love it. It’s usually something they’ll eat without a fight.

Fourth, you can pair it with any fruit or vegetable as well as extra protein foods like cheese or yogurt.

Im here, as a peds dietitian and mom of 3, giving you full permission to serve the same thing over and over again. As long as you’re serving a variety of foods throughout the day and week, you’re good! ❤️

In simple terms, food neutrality means dropping la

In simple terms, food neutrality means dropping labels and hierarchy of foods and attaching no moral value to them. Food is food. It nourishes, it energizes, it brings people together, it tastes good, and it helps to creates memories. We eat many different foods for different reasons. We can just call food by it’s name. No labels required 🤍

To read more about food neutrality, and why it’s important for kids (and how to apply it), visit my blog here: https://www.sarahremmer.com/what-is-food-neutrality-and-why-is-it-important-for-your-child/

As a mom myself, I know how easy it is to give in

As a mom myself, I know how easy it is to give in to random snack requests, especially during the summer when schedules are more flexible and routines are more relaxed. But as a pediatric dietitian, I know that establishing structure around snacks is essential for happy mealtimes, and raising healthy, intuitive kids.

In fact, one of the first questions I ask parents of picky eaters in my nutrition counselling practice is “How is snack time structured in your house?” Often, there’s no structure at all—the kids are deciding when and where snacks are served (which should really be up to the parents). When a healthy snack structure is established, mealtimes become less stressful for everyone because it’s more likely that kids will come to the table hungry and ready to eat, and there aren’t hundreds of snack requests all day long.

It’s important for parents to decide what, when and where food is served, including snacks. Kids typically prefer snacks over meals, so if given the chance, they will ask for snacks all day long. Parents are often left scrambling for snacks several times a day, only to battle it out at mealtimes. This becomes even more challenging for parents of picky eaters, whose kids are already wary of new or unfamiliar foods to begin with. In other words, excessive snacking can actually prevent kids from widening their palates at mealtime, and learning to love a variety of foods.

Instead, set boundaries around eating times, and establish a snack routine that is relatively predictable every day. This helps kids self-regulate—eating enough to fill their tummies at mealtimes and being able to go two to three hours without eating again. ❤️

What do you struggle with most when it comes to kids and snacks? 👇🏻

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