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The Flavor Files: Bitter

Wed, 28 Jan 2026 22:48:21 GMT

When Bitter Shows Up at the Table

The Flavor Files: Bitter

Spinach. Brussels sprouts. Dark chocolate. Black coffee. Kale.
Parents often sigh before the plate even hits the table.
Bitter flavors feel like the final boss of parenting through picky eating. They are often dismissed with a shrug: “Of course my kid won’t eat that.” But bitter is not off-limits to children. It is simply a flavor that asks for more learning. At Nibbles and Sprouts, we help parents understand why bitter feels hard. We are here to help parents gently guide their children toward accepting (and even enjoying) these more complex flavors.

Bitter Is Being Left Off the Table, Often Without Us Realizing It

In today’s food culture, bitter is almost completely absent from packaged children’s snacks. Even “healthy” versions of veggie chips, pouches, and toddler meals are designed to smooth over bitter notes with sweetness, salt, or flavor masking.
At Nibbles and Sprouts, we call this flavor flattening, the unintentional removal of entire categories of taste from children’s daily experiences.
When we flatten flavor, we limit learning.
The goal is not to trick your child into eating bitter foods. The goal is to build their ability to recognize bitter, respond to it, and eventually approach it with curiosity instead of resistance.

Bitter Is Not a Flaw, It’s a Skill

In traditional feeding advice, bitter is often something to “desensitize” or push through. But new science tells a more encouraging story.
Children are not failing when they notice bitter flavors. They are demonstrating healthy, sensitive taste receptors. This biological sensitivity is protective in early childhood. But it is also adaptable. Bitter is not bad. It is a taste that requires practice.

Bitter Has a Window of Opportunity

The earlier your child encounters bitter in a positive way, the easier it is for their brains to recognize and accept it.

By 18 to 24 months, toddlers are primed for curiosity, but very reactive to unfamiliar flavors.
By ages 3 to 5, food habits can become rigid if new tastes are not introduced regularly.
By school age, kids with early, safe exposure to bitter are more likely to accept a broader range of vegetables and plant-forward foods.

Our goal is not perfection at age 2.
Our goal is confidence by age 8.

Bitter Builds Food Literacy

We often hear that bitter foods are “healthy” because they have vitamins. That’s true, but incomplete.
Bitter vegetables (like arugula, radicchio, broccoli, and kale) contain:

Glucosinolates and flavonoids that support metabolism and gut health.
Polyphenols that reduce inflammation and support immunity.
Flavor complexity that trains children to appreciate a broader range of foods, even ones not immediately “easy.”

Teaching bitter is part of teaching food literacy: understanding where flavors come from, how they feel, and how to make space for them without pressure.

What Bitter Learning Looks Like

At Nibbles and Sprouts, we treat every interaction as a valid exposure:

Your child licks a slice of grapefruit but does not swallow it.
Your child watches you savor a bite of dark chocolate.

These are not failures. These are palate-building moments.

Tiny Shifts to Start

No need to wage war with kale. Start small and strategic.

Pair and buffer: Combine bitter with sweetness or fat, like Brussels sprouts with orange juice and honey, or arugula with avocado.
Change the prep: Roasting, blanching, and grilling can soften bitter edges and make flavors more approachable.
Model enjoyment: Let your child see you enjoying bitter foods without coaxing them to follow suit.

The Nibbles and Sprouts Takeaway

Bitter is not advanced. It is simply under-taught.
Your child does not need to love every bitter food today. They just need the chance to learn bitter, with safety, trust, and time. With skilled support, bitter becomes a familiar part of their food world.
At Nibbles and Sprouts, we guide parents through this process, not with outdated advice, but with real, developmentally informed science and strategies.
Because every child deserves the chance to build a lifelong relationship with flavor, bitter included.An Exciting Update from Dr. Bonnie!

I’ve been working quietly on something new. Something I wish had existed when my own kids were small, and I was deep in the mealtime mess. It’s not ready to share just yet, but when it is, you’ll be the first to know.

If this blog has helped you feel a little more seen or a little less stressed, consider forwarding it to a friend.
We’re building something here, and it’s always better when shared.
Warmly,
Dr. Bonnie

The Secret Flavor Your Kid Needs

Wed, 28 Jan 2026 22:48:16 GMT

Umami and Why Kids Need It

The Unsung Taste Hero: Umami and Why Kids Need It

What if the reason your child doesn’t like vegetables...is not your cooking, nor your child’s pickiness? There is a fifth taste that many parents have never heard of. This core taste is called umami (pronounced oo-MAH-mee). Umami might just be the missing link that your child needs to enjoy a plate of delicious, satisfying food.
Children grow up with plenty of sweet and salty foods. When feeding children, sweet and salty foods often steal the spotlight. Occasionally, we throw in a sour food for fun or try to sneak in bitter greens. But there is a fifth official taste, ‘umami’, that does not get much attention, despite its powerful role in flavor development and nutrition. Umami is neither sweet nor salty. Umami is the deeply savory flavor that tells our brains, “Hey! this is delicious, this is worth eating.” When children get exposed to umami, the deep satisfying savoriness can completely change how children experience food. Often described as “savory” or “meaty,” umami rounds out dishes and makes food deeply satisfying. For growing kids, especially those learning to enjoy a variety of foods, umami can be a surprising, and delicious way to nurture both taste exploration and nourishment .

What Is Umami, Exactly?

Umami is one of the five core tastes, alongside sweet, salty, sour, and bitter. It was first identified by Japanese chemist Kikunae Ikeda in 1908, who linked it to glutamate, an amino acid naturally found in protein-rich foods. You know that rich, savory flavor in a warm bowl of broth or the deep taste of roasted tomatoes? That’s umami at work.
Common natural umami-rich foods include:

Tomatoes
Parmesan cheese
Soy sauce and tamari
Mushrooms
Seaweed
Meats, fish, and slow-cooked broths

Babies and Umami: A Built-In Taste

Here is something that you might not know: breast milk is naturally high in glutamate. Glutamate is the most abundant free amino acid in breast milk. Glutamate is also present in infant formula. This means that umami is the very first taste babies encounter. In fact, breast milk contains more free glutamate than almost any other bodily fluid, up to 22 mg per 100 ml. That is more glutamate than in many savory broths! Although babies tend to prefer sweetness, this early exposure to glutamate may be why babies tend to enjoy umami-rich foods once they begin solids.
From birth, babies are equipped with a full set of taste receptors. But preference is not just about biology. Taste preference is shaped by what babies are repeatedly exposed to. Introducing umami through age-appropriate whole foods helps babies and toddlers build comfort with more complex, satisfying flavors over time.

Umami at Home vs. Umami in Ultra-Processed Foods

There’s a big difference between natural umami found in whole foods and the synthetic flavorings used to mimic it. Many ultra-processed foods (UPFs) rely on additives like monosodium glutamate (MSG), yeast extract, or hydrolyzed vegetable proteins to give them that irresistible savory flavor. These ingredients aren’t necessarily harmful on their own, but they’re often used to enhance nutrient-poor foods like packaged snacks or instant noodles.
The issue isn’t umami itself—it’s the context. When umami is delivered through whole foods, it often comes with a package of nutrients: protein, fiber, vitamins, and minerals. When it’s delivered through highly processed items, those nutritional benefits are usually missing.

Umami’s Role in the Developing Palate

From a pediatric culinary medicine lens, umami is a bridge-building taste. It helps enhance the appeal of vegetables, legumes, and whole grains—foods that kids sometimes resist. It also supports nutrition, since many umami-rich foods (like eggs, tofu, cheese, or mushrooms) provide essential building blocks for growth.
Here’s the magic: when kids are given consistent, low-pressure exposure to umami-rich dishes, they often start to enjoy new foods that might otherwise get rejected. Umami can help soften the bitterness of greens or add excitement to bland vegetables. That’s why umami plays such a starring role in the *Fussy to Food* approach—because pleasure and nutrition go hand in hand.

Busting Umami Myths

Let’s clear up a few common misconceptions:
Myth #1: Umami equals MSG, and MSG is bad for you.
This is one of the most persistent—and misunderstood—beliefs. Umami is a natural taste, not a chemical additive. While MSG is one way to amplify umami, it’s not the only source, and in reasonable amounts, MSG is safe. The concern lies more in what types of foods it’s often used to enhance (low-fiber, hyper-palatable snacks), rather than the ingredient itself.

Myth #2: Umami means meat.
Nope! While animal products like broth and aged meats are rich in umami, plenty of plant-based sources exist. Mushrooms, seaweed, fermented soy products (like miso or tamari), tomatoes, and even green peas are fantastic vegetarian umami options.

Myth #3: Umami is too strong or complex for kids.
Actually, babies are already primed to enjoy umami due to its presence in breast milk. Starting with gentle umami flavors—think roasted tomatoes, Parmesan on pasta, or a mild miso broth—can help toddlers and young children become comfortable with savory tastes that make food more enjoyable.

Flavor Pairing: Umami and Its Best Friends
Umami doesn’t just taste good—it plays well with others. Pairing umami with the other core tastes can unlock even more deliciousness and make new foods more approachable:

Umami + Bitter: Roasted broccoli or Brussels sprouts drizzled with soy sauce or topped with a little grated cheese can mellow bitterness.
Umami + Sour: Add a splash of lemon juice or vinegar to umami-rich soups and stews to brighten and balance.
Umami + Sweet: Roasted root vegetables (carrots, sweet potatoes) become even more comforting when paired with savory umami from mushrooms or a little cheese.
Umami + Salty: Think tomato slices with a sprinkle of sea salt and Parmesan—simple, yet packed with flavor.

These combinations help create more complex, appealing flavors that nudge kids toward more adventurous eating without any pressure.

Kid-Approved, Umami-Powered Recipes

These simple recipes bring umami to the table in kid-friendly ways:
1. Savory Mushroom Quesadillas
Ingredients:

1 cup mushrooms, finely chopped
½ cup shredded cheese (cheddar or mozzarella)
Whole wheat tortillas
1 tsp olive oil

Instructions: Sauté mushrooms in olive oil until browned.
Layer mushrooms and cheese between tortillas. Cook on a skillet until golden and melty.
Cut into wedges and serve.

2. Miso Veggie Soup
Ingredients:

4 cups low-sodium vegetable broth
1 tbsp white miso paste
½ cup soft tofu, cubed
½ cup shredded carrots
¼ cup chopped spinach

Instructions: Heat broth. In a small bowl, dissolve miso with a ladle of warm broth.
Stir the miso mixture back into the pot.
Add tofu and veggies. Simmer for 5 minutes.

3. Tomato Parmesan Pasta
Ingredients:

1 cup cooked pasta
½ cup cherry tomatoes, halved
2 tbsp grated Parmesan
1 tsp olive oil

Instructions: Sauté tomatoes in olive oil until soft.
Toss with cooked pasta and Parmesan. Serve warm.

Final Thoughts: Why Umami Matters for Kids

At Nibbles and Sprouts, we believe that kids deserve more than bland food and picky-eater panic. We believe that cultivating curiosity about taste helps kids develop a lifelong love of food. Umami isn’t just a flavor—it’s a gateway to balanced, nutrient-rich meals and a more adventurous palate.
Teaching children to enjoy real food starts with understanding their taste world, and umami is a key part of that world.
Whether it’s a spoonful of miso soup, a veggie-packed quesadilla with melted cheese, or a sprinkle of tamari on noodles, umami brings pleasure, nutrients, and new possibilities to the table. So go ahead, embrace that savory taste. Your child’s taste buds - and their brain - will thank you.

Wanting to get your child to eat new foods or try new flavors?
Book a 1:1 call with Dr. Bonnie for personalized guidance.

Book Your 1:1 With Dr. Bonnie Today!

Sour Power!

Wed, 28 Jan 2026 22:48:14 GMT

Sour Power: Why This Overlooked Flavor is Key for Kids

Sour foods often get a bad rap. Sour foods are associated with puckered faces and strong reactions. In reality, sourness is fascinating in your child’s taste development, digestion, and food enjoyment. While many parents focus on introducing sweet, salty, and even umami (savory) tastes to their child’s diet, sour foods are often overlooked. But did you know that developing a taste for sourness can expand your child’s palate, improve their digestion, and even reduce your child’s picky eating? Let’s break down the science of sourness, why it matters in pediatric nutrition, and how to introduce sour flavors in a way your child will enjoy.

Sour: A Taste with Purpose

Sourness is one of the five basic tastes. Sourness signals acidity in foods. From a biological perspective, detecting sour flavors helps assess ripeness and food safety. Overripe or spoiled foods often turn overly acidic. This is why extreme sourness can trigger an instinctive “warning” response. But not all sour foods indicate spoilage! Many sour-tasting foods are packed with beneficial nutrients. Sour foods also naturally balance flavors in cooking. Think about how a squeeze of lemon makes fish taste fresher or how yogurt enhances a smoothie’s flavor. When used correctly, sourness brings brightness and complexity to food. Surprisingly, even young children can learn to appreciate this difference in deliciousness.

Sour Foods and Digestive Health

Sour-tasting foods, especially fermented ones, contain organic acids and beneficial bacteria that aid digestion. Naturally, sour foods like yogurt, kefir, and fermented vegetables support your child’s gut health by encouraging a diverse microbiome. Even non-fermented acidic foods, like citrus or vinegar, can help stimulate your child’s digestion by encouraging saliva production and gastric juices.
For children, introducing mild sour flavors early on can:

Help prevent your child’s overreliance on ultra-processed, overly sweet foods.
Improve your child’s digestion and reduce constipation.
Support your child’s gut microbiome diversity. Gut microbiome diversity is linked to better immune function. A robust immune system helps your child ward off colds and infections.

How Your Child Can Learn to Love Sour

Most babies are born with an innate preference for sweet flavors. This preference is likely because breast milk is naturally sweet. This means sour foods can be a bit of a shock to your child’s taste buds when introduced later. However early and repeated exposure is key to acceptance, just like bitter foods.

Encouraging your child to enjoy sour flavors can:

Balance your child’s taste preferences. If your child is overly conditioned to crave sweet foods, incorporating sour flavors can help recalibrate your child’s palate.
Enhance your child’s willingness to try new foods. Did you know that children who experience a wide range of flavors, including sour, are less likely to become picky eaters.
Broaden your child’s palate. Many nutritious foods (like citrus, yogurt, and pickled vegetables) have naturally sour notes.

Sour vs. Sweet: Striking the Right Balance

One fascinating aspect of sour foods is how tartness interacts with other flavors. Sourness naturally balances sweetness. This is why lemonade needs both lemon juice and sugar to taste so terrific. This sweet and sour balance is also at play in fruits. Some of the most enjoyable fruit flavors come from the mix of natural sugars and acids.
For example, green apples and strawberries have a slight sourness that makes them more complex than ultra-sweet fruits like bananas. Encouraging your child to enjoy naturally tart fruits rather than only mild, sweet ones will help your child appreciate the balance of flavors in a variety of whole foods.

Introducing Sour Flavors to Your Child

Rather than serving up a spoonful of vinegar (please don’t!), try these gentle, kid-friendly ways to introduce sour flavors to your little sweet one:
1. Citrus Fruits
Start with naturally tart yet sweet options like oranges, clementines, or mandarin slices. For a fun sensory experience, let your child taste a tiny bit of lemon or lime and watch their reaction! Then mix some lemon or lime juice into foods that your child already enjoys.
2. Yogurt and Kefir
These probiotic-rich dairy products have a naturally mild sourness that can help your child develop a taste for tangy flavors. Rather than serving pre-sweetened versions, start with plain, whole-milk yogurt and mix in fruit or a drizzle of maple syrup (or honey, for babies over 1 year old).
3. Fermented Vegetables
Lightly tangy pickles, mild sauerkraut, or kimchi (if not too spicy) can be great ways to introduce your child to gentle sourness. Serve small amounts alongside familiar foods to make these tart tastes less intimidating.
4. Vinegar-Based Dressings and Dips
A mild vinaigrette over roasted veggies or a delicious dip with a splash of apple cider vinegar can add just the right amount of acidity to make flavors pop in your mouth. Serving slightly tangy dips and dressings will expose your child to tantalizing new bursts of flavor.

5 Simple Sour Recipes for Kids

1. Mini Citrus Salad Overview: A refreshing medley of orange and grapefruit segments mixed with a drizzle of maple syrup (or honey, if over 1 year old) and a sprinkle of fresh mint.
Why It Works: The natural tanginess is balanced by a touch of sweetness, making it a delightful introduction to sour fruits.
2. Tangy Yogurt Dip Overview: A smooth, homemade dip made from plain yogurt, a dash of apple cider vinegar, and a hint of fresh dill.
Why It Works: This dip can be served with veggie sticks, providing a gentle, sour contrast to crunchy textures without overwhelming young taste buds.
3. Mild Pickled Cucumbers Overview: Quick-pickled cucumber slices in a light vinegar brine with a touch of natural sweetness from apple slices.
Why It Works: The process introduces kids to the magic of fermentation and the subtle sour notes that develop, all in a simple snack.
4. Simple Orange Popsicles Overview: Frozen treats made with fresh orange juice and a splash of lemon juice, blended until smooth and frozen in fun molds.
Why It Works: These popsicles capture the pure, natural sourness of citrus, offering a cooling and tangy treat on a warm day.
5. Light Vinegar Glazed Carrots Overview: Roasted carrots finished with a light drizzle of a vinegar-based glaze (using mild apple cider vinegar) and a touch of honey.
Why It Works: The glaze provides a gentle tang that enhances the natural sweetness of the carrots, transforming a simple veggie into an exciting side dish.

Embrace these sour adventures with your little one and watch their taste buds light up with curiosity. Every activity and recipe helps your little one explore new flavors, build healthy habits, and turn mealtime battles into food adventures!

The activities and recipes shared here reflect the innovative approach of Nibbles and Sprouts:
Encouraging children to explore and appreciate a full spectrum of flavors, including sour. By incorporating interactive play and hands-on cooking, kids are gently guided to overcome taste barriers and develop a more adventurous palate without feeling overwhelmed.
These ideas are designed to spark curiosity and enjoyment while keeping the process light and fun. For those interested in deeper insights and more creative twists on introducing sour flavors, be sure to stay connected for future tips and interactive content.

Salt: Flavor, Function, and Facts

Wed, 28 Jan 2026 22:48:08 GMT

Is Salt Okay for Babies and Toddlers?

Salt: Flavor, Function, and Facts for Family Cooking

Salt is one of the most essential ingredients in cooking. Salt enhances flavor, balances taste, and plays a critical role in our body’s functions. But salt can sometimes feel like a confusing topic for parents feeding young children. How much is too much? Is table salt different from kosher salt? Should babies have salt at all? Let’s dive into the science of salt, its role in home cooking, and how it fits into your child’s diet.

Salt: A Key to Flavor

Salt is one of the five basic tastes - sweet, sour, bitter, and umami. Unlike other seasonings, which add their own distinct flavor, salt enhances the natural flavors of food. Salt suppresses bitterness, balances sweetness, and can bring out umami in dishes. This is why a pinch of salt in cookie dough makes the chocolate taste richer and unsalted soup often tastes bland.
In home cooking, using salt correctly makes the difference between a dish that is just okay and a deeply satisfying one. When used in the right amount, salt makes vegetables taste sweeter, meats more savory, and grains more complex. But not all salt is created equal.

Table Salt vs. Kosher Salt: Does It Matter?

If you have ever followed a recipe and wondered whether it really matters which type of salt you use, the answer is yes! Here’s why:

Table Salt: The fine grains dissolve quickly, making it ideal for baking or seasoning dishes where even distribution is key. Most table salt also contains iodine, which helps prevent iodine deficiency, a condition that can affect thyroid function.
Kosher Salt: With its larger, coarser flakes, kosher salt is easier to pinch and control when seasoning by hand. It also dissolves gradually, making it a favorite among chefs for seasoning meats, vegetables, and pasta water. Unlike table salt, most kosher salt does not contain iodine.

If a recipe calls for kosher salt and you substitute table salt, you will need to use less. Use about half the amount since table salt is denser.

Salt in Home Cooking vs. Processed Foods

There is a big difference between the salt we add to home-cooked meals and the salt found in processed foods. While home cooks typically use salt to enhance the natural flavors of food, processed foods rely on excessive amounts of sodium for preservation, texture, and flavor enhancement.
For example, a homemade soup seasoned with a pinch of salt will contain far less sodium than a canned soup. Canned soup may have hundreds of milligrams per serving. The same goes for homemade bread versus store-bought bread or fresh roasted chicken versus frozen chicken nuggets.
Teaching your child to enjoy home-cooked meals helps your child develop a taste for natural flavors rather than the ultra-salty processed versions.

Is Salt Okay for Babies and Toddlers?

One of the most common concerns parents have is whether babies and toddlers can have salt. The general recommendation is:

Babies under 12 months: Babies’ kidneys are still developing, so added salt should be limited. Breast milk or formula provides all the sodium a baby needs, and naturally occurring sodium in whole foods (like vegetables, dairy, and meats) is usually enough. Avoid processed foods high in sodium, such as crackers, deli meats, and canned soups.
Toddlers (1-3 years): A little added salt in home-cooked meals is fine. The recommended daily sodium intake for toddlers is less than 1200 mg. Instead of stressing over small amounts of salt in home cooking, focus on reducing ultra-processed foods. Ultra-processed foods are the real source of excessive sodium.

Common Misconception: "Salt is Bad for Kids"

Many parents believe children should avoid salt altogether, but sodium is an essential nutrient. Salt helps regulate fluid balance, nerve function, and muscle contractions. The key is moderation and choosing the right sources of salt, seasoning home-cooked meals instead of relying on processed foods.

Fun Salt Facts You May Not Know

Salt enhances sweetness: A sprinkle of salt on watermelon or dark chocolate makes it taste even better.
Some salts are naturally pink or black: Himalayan pink salt gets its color from trace minerals, while black salt (kala namak) has a sulfuric, egg-like aroma and is used in South Asian cuisine.
Sea salt is not necessarily “healthier”. While sea salt may contain trace minerals, the sodium content is essentially the same as table salt.

Final Takeaway

Salt is an essential part of cooking and nutrition. When used thoughtfully in home cooking, salt enhances flavor without the excessive sodium levels found in processed foods. Babies under one should have minimal added salt, but toddlers and older children can enjoy lightly salted home-cooked meals as part of a balanced diet. The key is to focus on whole, fresh foods. Use salt as a tool to bring out the best in every meal.

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The Best Drinks for Kids

Wed, 28 Jan 2026 22:48:06 GMT

3 Surprising Tips for Healthier Hydration

The Best Drinks for Kids: 3 Surprising Tips for Healthier Hydration

We all know that kids should drink plenty of fluids to stay healthy. With so many beverage options out there - some marketed as “healthy” when they are not - it can be confusing to know what is best for your child. New guidelines from top health organizations make it simple: the best drinks for children and teens (ages 5-18) are plain water and plain pasteurized milk. What should be limited? Flavored milk, plant-based ‘milk’ alternatives, 100% fruit juice, and sports drinks. And what should be avoided? Sugary drinks, artificially sweetened beverages, and anything with caffeine.

That sounds great in theory, but how do you make this happen in your household - without a battle? The good news is that small changes can make a big difference. Here are three practical tips to help your child develop better beverage habits with minimal effort.

Swap Juice for Whole Fruit - But Not for the Reason You Think

You probably know that juice has a lot of sugar. You may not realize that even 100% fruit juice can contribute to insulin resistance, weight gain, and dental cavities. Unlike whole fruit, juice lacks fiber, which helps slow the absorption of sugar into the bloodstream. The result? A blood sugar spike followed by a crash - leading to cravings, mood swings, and even fatigue.

Easy Fix: Instead of offering juice, serve your child whole fruit (when possible) alongside water or milk. Whole fruit contains fiber, which helps regulate blood sugar and keeps your child fuller for longer. Eating fruit also provides a satisfying sensory experience - crunching an apple or peeling an orange engages more of your child’s senses than sipping a drink, making it more enjoyable and less habit-forming.

Rethink Sports Drinks – Sport Drinks are Not Just “Extra” Hydration

Many parents think sports drinks are a good option for active kids, but here is the catch: sports drinks are designed for endurance athletes, not kids playing soccer for an hour. Sports drinks contain unnecessary sugars (or artificial sweeteners), artificial flavors (or dyes), and sometimes caffeine, which can negatively impact your child’s sleep and focus. Very active kids do not need these drinks unless exercising intensely for more than 90 minutes in hot weather.

Easy Fix: If your child is active, focus on water for hydration. Pair fresh, cool water with a post-game snack that includes natural electrolytes - a banana (for potassium), yogurt (for calcium), or a handful of nuts (for magnesium). These foods provide benefits without the sugar overload.

Cut Back on Caffeine – It is Sneaking into More Kids’ Diets Than You Think

Caffeine is not just in soda and coffee anymore – caffeine is in energy drinks, flavored waters, iced teas, and even “healthy” protein shakes. The problem? Children’s bodies are not built to handle caffeine. Caffeine can interfere with your child’s sleep, increase your child’s anxiety, and even affect your child’s heart rate and blood pressure.

Easy Fix: If your child loves flavored drinks, infuse plain (or “fizzy”) water with fresh fruit, mint, or cucumber. Consider a smaller portion of sweetened chai or hot chocolate if your child enjoys warm drinks. For children over the age of 1 year, try a caffeine-free herbal tea with a splash of honey. These options have less caffeine or are caffeine-free. Introducing your child to a variety of natural flavors helps your child develop a taste for less-sweetened drinks over time.

Final Thoughts

Helping your child make healthier drink choices does not mean you need to overhaul everything overnight. Small, consistent swaps - like choosing whole fruit over juice, skipping unnecessary sports drinks, and reducing caffeine - can impact your child’s health. And the best part? These changes improve hydration; these less-sweetened drinks also support your child’s energy levels, mood stability, and long-term wellness.

Try this recipe!

Strawberry, Basil, Lemon Water

5 cups water (add 1 cup of ice, optional)
1/2 cup strawberries, stemmed and sliced (fresh or frozen)
5 large basil leaves, roughly torn
1 lemon, thinly sliced

Looking for more simple ways to feel confident feeding your child?
Stay tuned for more trusted tips from Nibbles and Sprouts!

Is My Child Eating Too Much Sugar?

Wed, 28 Jan 2026 22:48:01 GMT

As parents, we want to know how much sugar our kids consume.

Is My Child Eating Too Much Sugar?

Sugar is everywhere nowadays. Sugar is in yogurt cups, ketchup, granola bars, and bread. The problem with foods with added sugars is that your child consumes a lot of sugar daily. These added sugars come in regular foods, not just desserts, treats, or sweetened drinks. As parents, we want to know how much sugar our kids consume. Too much sugar leads to pre-diabetes, mood swings, lack of energy, and tooth decay. Let’s be real, though. Cutting back on your child’s sugar intake can feel overwhelming, especially with busy schedules and picky eaters.
Fact: If your child eats a standard American diet, your child is probably eating too much sugar.
The good news? Reducing sugar in your child’s diet does not have to be an all-or-nothing battle. Small, manageable changes can impact your child’s health, mood, and energy levels.

Practical Sugar Strategies to Start Now
- with tips to reduce your child’s craving for sugar.

Rethink Breakfast Staples

Breakfast is often a sugar bomb. Cereals, flavored oatmeal packets, and toaster pastries are common culprits. Replacing sweet breakfast options with plain versions can be a tough sell. Instead, serve up savory breakfast choices. Try warm scrambled eggs with whole-grain toast or a quick "breakfast taco" made with eggs, cheese, and beans in a tortilla. Need a portable breakfast? Blend Greek yogurt with frozen berries for a delicious protein-packed smoothie.

Why it works: Savory options reprogram your child’s taste buds to crave less sweetness over time. Savory foods deliver flavor and “tummy” satisfaction.

Level Up Packaged Foods with DIY Blends

Blend store-bought options with lower-sugar alternatives. Rather than saying no to favorite snacks, level up snacks by combining sweetened snacks with unsweetened foods. For example, mix sugary granola with Grape-Nut cereal, offer pretzels or nuts with a small candy bar, or combine plain yogurt with sweetened yogurt. Leveling up packaged foods with DIY blends cuts the added sugar without losing the familiar taste your child loves.

Why it works: This approach is a compromise, not an outright swap. Your child’s taste preference for sweet foods needs time to adjust to a new “less sugary” baseline. Reducing sweetness over time works best. Small changes mean that your child will adapt to the change more easily.

Bring Umami into Play

Unlock a whole new world of taste. You may not have heard of ‘umami’ or are unfamiliar with exactly what ‘umami’ is. Umami is often called the savory taste. It is a unique flavor in foods like soy sauce, cheese, tomatoes, and mushrooms. Umami can be your new best-kept secret to making food taste irresistible - without turning to sugar. Add grated Parmesan to foods other than pasta. Add Parmesan to roasted veggies, apple slices, or on top of steamed broccoli. The next time your child begs you for a snack, try using this flavor game-changer. Dip bread, pita triangles, or veggie sticks into a cup of tomato sauce.

Why it works: Boosting flavor complexity satisfies taste buds in a way that does not rely on sugar.

Make Fruit the Star

Do not make the mistake of banning sweet treats altogether. You may end up with a meltdown. Instead, lean into nature's dessert – fruit. Serve your child fresh or frozen fruit when a craving for something sweet hits. Make fruit fun by serving it with a creamy dip. Unsweetened Greek yogurt mixed with a drizzle of maple syrup and freshly grated ginger is quick and delicious. Another idea: Give your child pieces of dried fruit like raisins, dates, dried apricots, or mango. Note: dried fruits are safest to serve to little ones when cut into small pieces and served with water to drink.

Why it works: By making fruit the default sweet treat, your child will associate "sweetness" with nourishing and naturally occurring sugar in real foods.

Serve Smaller Portions

Instead of cutting sugar cold turkey, gradually reduce the portion sizes of sugary foods. For example, if your child is in the habit of having a dessert after dinner, serve an increasingly smaller portion. Add a side of fruit or nuts for balance. Over time, your child’s expectations for portions will naturally adjust. Another idea is to make treats at home. You can experiment with using less sugar. Most recipes can handle a 10-20% sugar reduction without any noticeable difference in taste.

Why it works: Gradual changes feel less restrictive and help your child adapt to smaller portions without feeling deprived.

Reframe Sweets as Special, Not Everyday

Teach your child to associate sugary treats with genuine celebrations, like birthdays, holidays, or weekends. Treats do not have to be a daily occurrence. For example, you might save dessert for family movie nights or weekend outings rather than offering dessert after every meal. Additionally, reduce buying foods with hidden added sugars eaten daily (like prepackaged bread or flavored sauces) whenever feasible. Focus on whole, minimally processed foods during regular meals.

Why it works: This approach reduces overall sugar intake and encourages your child to appreciate sweets as an occasional indulgence rather than an expectation.

Make Drinks Without Sugar

If cutting back on sugary drinks is challenging, making flavored waters and alternatives can be a fun activity. Using mason jars or water bottles, let your child choose fun add-ins like cucumber slices, mint leaves, frozen berries, or citrus wedges. Older kids might like brewing unsweetened herbal teas - like hibiscus or rooibos - that taste naturally sweet.

Why it works: Offering visually appealing and flavorful alternatives satisfies the sensory experience kids crave in sugary drinks while cutting the sugar.

Is There a Reason to Worry About My Kid’s Sugar?

Reducing sugar is not just about cutting calories or avoiding cavities. Reducing sugar is about helping your child manage the choices needed for a lifetime of balanced eating. By slowly retraining your child’s taste buds to enjoy less-sweet foods, you are setting your child up to crave nutrient-dense meals, have more stable energy, and reduce the risk of chronic diseases later in life.
Remember, it is okay to take small steps.
If you are facing resistance, try one or two of these tips at a time. The goal is not perfection – the goal is progress.

Share Your Journey

At Nibbles and Sprouts, we believe in shared decision-making and celebrating small wins. Have you tried any of these strategies or have a creative sugar-reduction tip to share? We’d love to hear from you! Let’s build a healthier, happier 2025 for our kids together.

With these approachable strategies, you can feel confident to start reducing sugar in a manageable, less stressful way. Every step forward is a success! You can help your child discover a new favorite snack with creativity and patience.
Let’s kick off 2025 with healthy changes that stick.
You’ve got this!

Raw Milk and H5N1: A Holiday Health Warning for Parents

Wed, 28 Jan 2026 22:47:59 GMT

Stay informed to make the best choices for your child's health.

Raw Milk and H5N1: A Holiday Health Warning for Parents

I recently returned from a vacation in France, where unpasteurized cheeses are a delicacy and a cultural cornerstone. In France, strict food safety regulations govern the production and sale of raw milk products. For example, raw milk cheeses are required to meet rigorous testing standards for bacterial contaminants (like Listeria monocytogenes). These laws help minimize risks while preserving the tradition of enjoying raw milk products. This is in sharp contrast to the United States, where raw milk products are subject to varying state regulations and carry different health implications, especially for children.

As the holidays and New Year approach - a season often filled with indulgent meals and family traditions - parents should be aware of the benefits and risks of consuming raw milk. With recent concerns, including an H5N1 avian flu outbreak in the U.S., now is a critical time to be informed. The U.S. government has ordered testing of the nation's milk supply for bird flu to monitor the spread in dairy cows.

What Is Raw Milk?

Raw milk is milk that has not been pasteurized (treated with mild heat) to kill harmful bacteria. Proponents of raw milk often say that its richer flavor, potential probiotic benefits, and the preservation of heat-sensitive nutrients are reasons for choosing it. However, raw milk (unpasteurized milk) can also harbor dangerous germs like E. coli, Salmonella, and Listeria. While healthy adults may recover from such infections, children, pregnant women, and those with weakened immune systems face a higher risk of severe illness or complications.

Health Benefits of Raw Milk

Advocates for raw milk often highlight the following potential benefits:

1. Probiotics: Raw milk may contain naturally occurring probiotics. Probiotics are beneficial bacteria that support gut health. However, probiotics are not always guaranteed and can vary significantly between batches.
2. Nutrient Density: Raw milk retains more heat-sensitive vitamins like vitamin C and B-complex vitamins, which can degrade during pasteurization.
3. Taste and Texture: Many families who consume raw milk praise its creamier texture and richer taste compared to pasteurized options.

While these benefits may be appealing to some, it is crucial to weigh these perceived benefits against the risks - especially when serving raw milk to children.

Health Risks of Raw Milk

Here is the science:

Raw milk can contain harmful bacteria and viruses that may lead to severe foodborne illnesses. For children, who are more susceptible to infections, these risks can include:
1. Severe Diarrhea and Dehydration: Caused by bacteria like E. coli or Salmonella, these illnesses can require hospitalization and lead to lasting complications such as life-long kidney damage.
2. Meningitis or Sepsis: Rare but serious outcomes from bacterial infections, particularly with pathogens like Listeria monocytogenes.
3. Growth and Development Concerns: Illnesses caused by raw milk infections may temporarily impact a child’s nutrient absorption. This may potentially affect a young child’s growth and development during critical periods.

Recent H5N1 Avian Flu Concerns

Adding to this year’s health considerations is the recent outbreak of H5N1 avian flu in U.S. dairy cattle. While avian flu typically affects birds, the current H5N1 avian flu strain is present in cow herds. H5N1 continues to spread. This spread of avian flu to cow herds has raised concerns about avian flu’s potential spread to humans. To date, 853 dairy herds in 16 states are carrying Avian Influenza (HPAI). It is important to clarify that H5N1 transmission through dairy products, including raw milk, has not been documented. However, the current outbreak underscores the importance of monitoring zoonotic diseases (those diseases that can jump between animals and humans) closely.

For parents, raw milk that is infected with the H5N1 avian flu virus serves as a reminder of why pasteurization is critical.
Pasteurization is a reliable safeguard against bacterial and viral pathogens that might be present in milk.
Both pasteurized and raw milk contain protein, calcium, zinc, and other important nutrients.

Tips for a Safe Holiday Season

As you plan festive meals and consider dietary choices for your family in the New Year 2025, here are some tips to ensure safety without sacrificing joy:

Know Your Sources: If you choose to buy raw milk or raw milk products, source these raw products from reputable farms that comply with stringent hygiene practices.
Consider Alternatives: Pasteurized versions of milk and cheese offer similar flavors and nutrients with significantly lower risk.
Cook When in Doubt: Heating raw milk to 165°F (74°C) can kill harmful bacteria while preserving raw milk’s flavor for recipes.
Stay Informed: Keep up with food safety alerts, especially during outbreaks like H5N1, which may evolve quickly.

A Balanced Perspective

France’s raw milk tradition is an example of how strict safety measures can make consuming unpasteurized products relatively safe. In the U.S., however, regulations and safety standards are inconsistent. U.S. federal law prohibits the sale of raw milk across state lines. Inconsistencies increase risks for families.

For parents of young children, raw milk consumption is a decision that should weigh cultural and nutritional preferences against scientific evidence and known risks.
While raw milk may offer some benefits, the potential health consequences - especially during outbreaks like H5N1 - should not be overlooked.

The upcoming holidays are an opportunity to create memorable meals and traditions. By making informed choices, you can prioritize your family’s health while celebrating the season to its fullest.

Bright Choices: Simple Ways to Reduce Artificial Dyes in Your Child's Diet

Wed, 28 Jan 2026 22:47:53 GMT

Are you curious why so many parents choose to limit artificial dyes in their child's diet?

Bright Choices:

Simple Ways to Reduce Artificial Dyes in Your Child's Diet

Bright, colorful snacks might be eye-catching to you and your child, but did you know the dyes in them could be affecting your kid’s health in surprising ways? Artificial dyes do not add any nutrition to food, and research shows that these synthetic dyes can affect children in ways that might concern parents. If you are curious why so many parents choose to limit artificial colors, read on! This blog shares a few simple steps to reduce artificial dyes in your child’s diet – without overhauling your kitchen or making meals less exciting.

What is in a Color? The Facts About Artificial Dyes

Artificial dyes are found in a wide range of foods, especially in snacks, cereals, and drinks marketed to kids. These dyes, often listed on labels as colors like Red 40, Yellow 5, and Blue 1, are added purely for appearance. Artificial dyes do not add any vitamins, minerals, flavor, or nutrition to foods or beverages.

You should know the following truths about artificial dyes to help you make informed choices for your child:

Some Children Are Sensitive to Artificial Dyes

Research shows that certain artificial dyes, like Red 40 and Yellow 5, can worsen hyperactivity in children already prone to hyperactivity. A 2021 California Environmental Protection Agency (OEHHA) report found that synthetic food dyes can cause hyperactivity and other neurobehavioral issues in some children. The European Food Safety Authority (EFSA) and other health organizations recognize that some children may be sensitive to these dyes, making it worthwhile to consider alternatives if you notice these behaviors in your child.

Allergies and Sensitivities Are Possible

Some children experience allergic reactions to certain dyes, particularly Yellow 5 (known as tartrazine). Artificial dyes can cause hives, rashes, or asthma symptoms in children sensitive to artificial dyes. Because of this, the FDA requires Yellow 5 to be labeled in ingredient lists to help families with allergies avoid it. This does not mean all kids will react, but knowing Yellow 5 is a possible trigger can be helpful for parents managing allergies.

Artificial Dyes Are Banned or Restricted in Some Countries

The United States allows many artificial dyes that are restricted or labeled in other parts of the world. In the European Union, foods containing Red 40, Yellow 5, and similar dyes must have a warning label stating that the dyes “may have an adverse effect on activity and attention in children.” Some countries ban these dyes altogether. This has led food companies in Europe to use more natural dyes in their products - a shift that is slowly beginning to take place in the U.S. as well.

With this knowledge, you can feel empowered to make small, simple changes that reduce these dyes in your child’s diet without drastic steps.

Easy, Practical Steps to Reduce Artificial Dyes

Reducing artificial dyes does not have to be overwhelming! Here are a few manageable steps to get started:

Check Labels When You Can

If you are buying packaged foods, take a moment to check the ingredient list for artificial dyes like Red 40, Yellow 5, or Blue 1. As you get familiar with these names, label-checking will get easier and faster. Look for products labeled “dye-free” or “naturally colored,” which often use natural sources like beet juice or turmeric for color instead.

Choose Fresh, Naturally Colorful Foods

Fresh fruits and vegetables are naturally vibrant and full of vitamins, minerals, and fiber - none of which artificial dyes provide. Try swapping artificially colored snacks like fruit-flavored gummies for fresh options like berries or orange slices. These natural foods add color to your child’s plate as well as support your child’s healthy growth and development.

Look for Dye-Free Versions of Your Child’s Favorites

Many brands now make dye-free versions of popular kids’ foods, including snacks, candies, and cereals. Companies like Annie’s, YumEarth, and Trader Joe's have tasty options made with natural colors from fruits and vegetables. This way, you can still offer familiar treats that your child loves without synthetic colors.

Make Simple Food Swaps at Home

Some common foods can be swapped out for dye-free options with ease. For example:

Yogurt: Instead of artificially colored fruit yogurts, try plain or vanilla yogurt and add fresh fruit for a burst of color.

Juice: Choose 100% fruit juice rather than brightly colored juice cocktails that often contain dyes.

Cereal: Many cereals come in dye-free varieties. You can mix in fruit or cinnamon to make cereal fun and flavorful.

Experiment with Natural Colors in Homemade Treats

If your child loves bright, colorful foods, why not try using natural colors at home? Fruits, vegetables, and even spices can make for fantastic natural dyes. Try adding beet juice or strawberries for a pop of red, turmeric for yellow, or blueberries for a purple-blue hue. Kids might even enjoy helping with the “color experiment” in the kitchen!

A Supportive Shift for Your Family’s Health

As a parent, you already have a lot on your plate. By taking small steps toward reducing artificial dyes, you are supporting a balanced, healthy diet for your child in a way that does not have to be time-consuming or restrictive. It is all about finding a rhythm that works for your family. Make gradual changes and focus on bright, naturally colorful foods that add fun and nutrition.

Making these swaps does not mean cutting out all the foods your child enjoys. Starting with one swap is a gentle shift toward more naturally colorful options. Every small step you take adds up over time to support your child’s well-being in a lasting, meaningful way.

Do you struggle to get your child to eat new foods or try new flavors?
Book a 1:1 call with Dr. Bonnie for personalized guidance and practical solutions!

Book Your 1:1 With Dr. Bonnie Today!

Why This Pediatrician Is Not Concerned About Your Child’s Sugar Intake During Halloween

Wed, 28 Jan 2026 22:47:40 GMT

Halloween is so much more than just candy

Why This Pediatrician Is Not Concerned About Your Child’s Sugar Intake During Halloween

As a pediatrician and culinary medicine expert, I often hear concerns from parents about the amount of sugar their children consume - especially around Halloween. The spooky season is filled with candy corn, chocolate bars, and sugary treats galore, and it’s natural for parents to worry. But I’m here to tell you: you can breathe a sigh of relief! When it comes to Halloween, I’m not losing sleep over how much candy your child eats. In fact, Halloween is a fantastic opportunity for kids to enjoy some indulgence, celebrate traditions, and experience the magic of the holiday.

Halloween: A Time for Fun and Exploration

Halloween is so much more than just candy. It’s a chance for children to dress up as their favorite superheroes, princesses, or spooky creatures and step into a world of imagination. It’s a time to run around with friends, knock on doors, and share the excitement of collecting and sorting through their candy loot. These experiences create cherished memories and teach valuable social skills, from taking turns and saying “thank you” to the thrill of discovering new things.
So, why spoil that joy with sugar guilt? The occasional overindulgence is a part of life, and Halloween is just one night. What really matters for your child’s health is what your child eats regularly, not just during one fun-filled evening.

The Bigger Picture: Daily Sugar Intake Matters More

While I’m not worried about a few extra pieces of candy on Halloween, I do care about the daily sugar intake in your child’s diet. Too much added sugar can lead to a host of health issues, including obesity, type 2 diabetes, and dental problems. The American Academy of Pediatrics recommends that children aged 2 to 18 consume no more than 25 grams (6 teaspoons) of added sugar per day. Unfortunately, most children in the U.S. far exceed this amount due to the prevalence of sugary snacks, drinks, and hidden sugars in processed foods.
But here is the good news: with a few simple strategies, you can help reduce your child’s daily sugar intake without making drastic changes or feeling like the “food police.” Here are some practical tips to get started:

Rethink Beverages

Sugary drinks are a major source of excess sugar in children’s diets. A single can of soda can contain up to 40 grams of sugar—that’s over 10 teaspoons! Instead of sugary sodas, fruit punches, or energy drinks, encourage your child to drink water, milk, or unsweetened herbal teas. You can make water more appealing by adding slices of fruit or a splash of natural fruit juice.

Select Whole Fruits Over Fruit Snacks

Fruit snacks, roll-ups, and sweetened applesauce may seem like healthy choices, but often contain added sugars and lack the fiber found in whole fruits. Offer your child fresh fruit like apples, berries, or oranges, which help satisfy your child’s sweet tooth while providing essential nutrients and fiber.

Choose Whole-Grain Snacks Over Processed Treats

Swap out sugary, processed snacks like cookies, pastries, and breakfast bars for whole-grain options such as popcorn, whole-wheat crackers, or homemade granola. These snacks are more filling and provide long-lasting energy without the sugar crash.

Read Labels Carefully

Sugar can hide in unexpected places, including savory foods like ketchup, pasta sauce, and bread. When shopping, read labels carefully and look for terms like high-fructose corn syrup, sucrose, and maltose - these are all forms of added sugar. Choosing lower-sugar versions of these staples can make a big difference over time.

Create a Balanced Plate

Encourage balanced meals that include a variety of food groups: vegetables, lean proteins, whole grains, and healthy fats. When your child is nourished with wholesome foods, your child will be less likely to crave sugary snacks. If your child is still hungry, offer a piece of fruit or a small serving of yogurt with fresh berries instead of cookies or candy.

Bake Together

Get your kid involved in the kitchen by baking healthier treats together. Use recipes that call for natural sweeteners like mashed bananas, applesauce, or a small amount of honey instead of large amounts of refined sugar. Baking at home not only lets you control the ingredients but also provides a fun, educational activity to share with your child.

Practice Mindful Eating

Teach your child to enjoy sweets in moderation and to be mindful of their food choices. This doesn’t mean restricting them, but rather helping them to tune in to their hunger and fullness cues. If they learn to enjoy a few pieces of Halloween candy without feeling the need to binge, you have equipped them with a healthy relationship with food that will serve them for a lifetime.

Let Halloween Be About More Than Just Candy

Halloween comes once a year, and it is okay for your child to enjoy the festivities without worrying about the sugar content of every treat. By focusing on balanced, lower-sugar choices the rest of the time, you can let your child have their fun on Halloween guilt-free.
Remember, the goal is not to eliminate sugar but to make intentional, healthier choices regularly. As always, if you have specific concerns about your child’s diet or health, don’t hesitate to reach out for personalized guidance.
So, this Halloween, relax and let your little ghosts and goblins enjoy the magic of the night. After all, what we do most days is what counts - and the joy and excitement of Halloween are memories worth savoring.

Transforming Childhood Anemia Detection

Wed, 28 Jan 2026 22:47:33 GMT

Transforming Childhood Anemia Detection: The Future is Non-Invasive

Childhood anemia is a significant public health concern in the United States, affecting approximately 1 in 6 children under the age of 5.
This condition, often resulting from iron deficiency, can have far-reaching consequences on a child’s development, impacting everything from cognitive abilities to physical growth. Detecting anemia early is crucial, yet the traditional method of blood testing poses challenges, particularly for young children. Fortunately, innovations like Monere's NiADA (Non-invasive Anemia Detection with AI) smartphone app are paving the way for a simpler, less invasive, and more accessible approach to anemia screening.

Understanding the Prevalence of Childhood Anemia in the USA

Anemia is not a rare condition among children in the United States. The Centers for Disease Control and Prevention (CDC) reports that iron deficiency is the most common nutritional deficiency globally and the leading cause of anemia in children. The highest prevalence is seen in toddlers aged 1-2 years, with factors such as inadequate dietary intake of iron, rapid growth, and, in some cases, poverty contributing to this alarming statistic.

Anemia can lead to developmental delays, behavioral disturbances, and poor academic performance due to the brain's need for sufficient oxygen, which is delivered by iron-rich hemoglobin in red blood cells. Therefore, early detection and treatment of anemia are essential to prevent these adverse outcomes and ensure that children reach their full potential.

The Importance of Early Testing for Iron-Deficiency Anemia

Iron deficiency anemia is particularly concerning in young children because of its potential impact on brain development. Iron plays a vital role in myelination, neurotransmitter production, and overall brain function. Without adequate iron, a child's cognitive abilities can suffer, leading to long-term consequences.

However, routine screening for anemia in very young children is often underutilized. While the American Academy of Pediatrics (AAP) recommends universal screening for anemia at 12 months, many parents and healthcare providers hesitate due to the discomfort associated with traditional blood tests. This is where the NiADA app can revolutionize the screening process.

Introducing NiADA: Non-Invasive Anemia Detection for Children

Monere's NiADA app represents a significant advancement in pediatric healthcare, offering a non-invasive, AI-powered solution for anemia screening. The app works by analyzing a simple photograph of a child’s inner lower eyelid (conjunctiva). Using advanced AI algorithms, the app can detect conjunctival pallor, a common sign of anemia, within seconds.

The process is simple:
1. A parent or healthcare provider takes a photo of the child’s inner lower eyelid using the smartphone app.
2. NiADA's segmentation model ensures that the picture is of appropriate quality and suitable for analysis.
3. The app then analyzes the image for signs of anemia, providing results in real-time.
4. These results are stored within the app, allowing for continuous monitoring and easy sharing with healthcare providers.

This method eliminates the need for finger pricks or venous blood draws, making the process pain-free and less traumatic for the child. It also allows for more frequent monitoring, which is particularly beneficial for children at higher risk of anemia or those with chronic conditions that may predispose them to iron deficiency.

Physiological Anemia of Infancy: When Testing is Unnecessary

While the NiADA app offers a groundbreaking solution for anemia screening, it's important to understand when testing is truly necessary. Physiological anemia of infancy is a normal condition that occurs in all infants between the ages of 6-12 weeks. During this period, hemoglobin levels naturally decline as the infant transitions from fetal to adult hemoglobin and their red blood cells adjust to life outside the womb. This is a transient and self-resolving condition that does not typically require intervention.

For this reason, routine screening for iron deficiency anemia before the age of 9 to 12 months is rarely indicated unless the infant shows symptoms or is at high risk. The focus should be on ensuring that infants receive adequate iron through their diet or supplementation, particularly for breastfed babies and those at risk of iron deficiency. For premature infants, who are at a higher risk of iron deficiency due to lower iron stores at birth, screening is earlier (often between 4 to 6 months of age). Premature infants have more frequent monitoring to ensure timely detection and early intervention.

The Role of Diet in Preventing Childhood Anemia

Ensuring that children receive sufficient iron is critical for preventing anemia and supporting overall health. For breastfed infants, the AAP recommends iron supplementation starting at 4 months of age, as breast milk alone may not provide enough iron to meet the infant’s needs. Formula-fed infants typically receive adequate iron from fortified formulas.

As children transition to solid foods, it's important to introduce iron-rich foods to their diet. Lean meats, poultry, fish, beans, lentils, iron-fortified cereals, and leafy green vegetables are excellent sources of dietary iron. However, many parents struggle with getting their children, especially picky eaters, to accept these foods.

The Emerging Field of Pediatric Culinary Medicine

This is where the emerging field of pediatric culinary medicine comes into play. Pediatric culinary medicine focuses on teaching children and their families how to prepare and enjoy a variety of healthy, nutrient-rich foods, including those high in iron. By making iron-rich foods more appealing and palatable, culinary medicine can help reduce the need for iron supplementation, which can be costly and, in some cases, lead to excessive iron intake.

For example, introducing children to a wider variety of flavors and textures early in life can increase their acceptance of iron-rich foods. Simple strategies like incorporating pureed meats into vegetable-based dishes, adding lentils to soups, or making smoothies with leafy greens can boost iron intake without the need for supplements. Pediatric culinary medicine also encourages family involvement in meal preparation, which can make trying new foods a fun and rewarding experience for children.

Conclusion: A New Era in Anemia Detection, Monitoring and Prevention

Childhood anemia is a widespread concern that can have serious implications for a child’s development and well-being. Early detection and intervention are key to preventing the long-term effects of iron-deficiency anemia. With the advent of Monere's NiADA app, parents and healthcare providers now have a powerful, non-invasive tool for anemia screening that can be used easily and frequently without causing distress to the child.

Coupled with a focus on dietary interventions and the growing field of pediatric culinary medicine, we are entering a new era in the fight against childhood anemia—one where early detection, prevention, and treatment are more accessible, effective, and child-friendly than ever before. By embracing these innovations, we can ensure that every child has the opportunity to thrive, free from the limitations of anemia.

Disclaimer: Dr. Bonnie is a member of Monere's Medical Advisory Board .

The Best First Knives for Your Child

Wed, 28 Jan 2026 22:47:31 GMT

Safe, effective, and fun starter knives for your child!

Introducing your child to the kitchen is an exciting milestone that can nurture a lifelong love for healthy eating. Whether you are a parent dealing with a picky eater or simply eager to share your culinary passion with your little one, the right tools can make all the difference!

One of the first steps is finding a safe, effective, and fun starter knife for your child. The Kuhn Rikon Children's Dog Knife Straight Blade and the Kuhn Rikon Children's Dog Knife Serrated Blade are excellent choices that strike the perfect balance between safety and functionality.

Why Are Cooking Skills Important?

Before diving into the details of these knives, let’s talk about why it is so beneficial to get your child involved in cooking.

Nurture New Habits:

Getting your child to help in the kitchen means that your child is more likely to try new foods, including fruits and vegetables.
This exposure can be especially helpful for your picky eater. Your child feels more in control and invested in the food they help prepare.

Sharpens Fine Motor Skills:

Chopping, stirring, and measuring help develop your child's fine motor skills. These skills are critical for writing, dressing, and other daily tasks. Plus, the precision required in cutting can improve your child's hand-eye coordination.

Builds Confidence and Sparks Independence:

Cooking can be empowering for your child. Accomplishing tasks like slicing a banana or spreading peanut butter on bread can give your child a sense of pride and independence.

Strengthens Family Connections:

Cooking together is a fun and interactive way to bond with your child. It is also an opportunity for you to create lasting memories and establish traditions.

Why These Children's Knives?

Choosing the right knife for your child is crucial, especially when your child is just starting out. The Kuhn Rikon Children's Dog Knives are designed with your young chef in mind. These child-friendly knives offer a blend of safety features, functionality, and fun that sets these knives apart.

Safety First!

The most important aspect of your child’s first knife is safety. Both the Straight Blade and the Serrated Blade versions of the Kuhn Rikon Children's Dog Knife feature rounded tips and ergonomic handles, minimizing the risk of accidents. The handles are easy to grip, even for your child's tiny hands, which helps prevent slipping. Additionally, the stainless steel blades are sturdy yet not overly sharp. While the blades can cut through soft foods, these blades are less likely to cause injury.

Perfectly Tailored for Little Hands!

The Kuhn Rikon knives are designed for children as young as 2 to 3 years old. The Straight Blade version is ideal for your child to slice softer foods like bananas, cheese, or cucumbers. It is perfect for your child’s very first cutting experiences, allowing your child to learn the basics of handling a knife.

As your child becomes more comfortable in the kitchen, the Serrated Blade version is a great next step. This knife can handle slightly tougher foods like bread, tomatoes, or even cooked carrots. The serrated edge allows your child to apply a gentle sawing motion, which is easier and safer for them to manage.

Clever Design!

The whimsical dog-shaped design of these knives makes these knives appealing to your child. The playful look helps reduce any anxiety your child may have about using a knife. The fun design helps to turn kitchen time into a fun activity.

Building a Foundation for Healthy Eating!

By providing your child with the right tools, you are setting the stage for a positive kitchen experience. The Kuhn Rikon Children's Dog Knives are more than just kitchen tools; these knives are a gateway to a world of healthy eating and culinary creativity. These knives can help your child build the confidence your child needs to explore new foods and develop a more adventurous palate.

Wrapping Up!

Encouraging your child to help in the kitchen is one of the best ways to foster your child's healthy relationship with food. The Kuhn Rikon Children's Dog Knives are excellent starter knives that prioritize safety without sacrificing functionality. The engaging design and appropriate cutting capabilities make these knives ideal for your young child. Help your child feel confident and excited about embarking on a culinary journey with you!

Remember, it is not just about cutting ingredients—cooking together is about creating memories, building skills, and setting the foundation for your child’s lifetime of healthy eating habits.

Ready to get cutting?

Texture and Food Aversions in My Child

Wed, 28 Jan 2026 22:47:25 GMT

Learning about new foods takes patience.

Did you know that many children have sensitivity to textures or aversions to foods at one time or another?

Texture and aversions are rooted in your child’s sensory system. Your child is not refusing food on purpose. Understanding your child’s unique sensory preferences is the first step to decreasing your child’s food refusals.

Learning about new foods and accepting different textures takes time, patience, and practice.

Understand that your child’s texture preferences and aversions are linked to their developing sensory system. It may feel like your child is refusing certain foods just to frustrate you. Issues with textures and specific food aversions go beyond that. During childhood, the sensory system undergoes significant development. A child’s tactile (touch), gustatory (taste), and olfactory (smell) senses collectively influence how a child experiences and perceives food. Additionally, your child’s taste preferences can be influenced by their developing taste buds and olfactory receptors. These flavor sensors guide your child towards or away from certain flavors and aromas. Food diversions, such as picky eating or aversions to certain foods, may also stem from sensory processing differences. Your child may find certain textures or flavors overwhelming or unpleasant due to their sensory thresholds. Understanding this interplay between your child’s sensory development and their food experiences provides valuable information for accommodating your child's individual sensory preferences.

Introduce new textures to your child slowly.

Try starting with a thin smooth puree, then slowly advancing to a thicker puree. One example is to thin some yogurt with water (or breast milk). This gives your baby or child a consistent and familiar taste while offering a change in texture. A thicker puree is a texture that is dense, smooth, and uniform in consistency. Cooked and pureed carrots or butternut soup (both blended until entirely smooth) can be offered. To obtain the desired thickness add water (breast milk) or cream. Allow your child to advance from a thin consistency to a thicker consistency at their own pace.

Start introducing new textures by incorporating them into, or alongside, familiar dishes.

For example, if your child likes mashed potatoes, gradually add small pieces of cooked vegetables like carrots or peas into or alongside the mashed potatoes. If your child likes tomato pasta sauce, gradually add some cooked and softened red lentils into the pasta sauce. These examples help introduce new textures without overwhelming your child.

When to Seek Help?

It is time to seek help if your child is refusing whole food groups, you are worried about your child's growth or development, you are worried that your child does not have enough variety in their diet, you are feeling stressed, or you have questions about what to do next.

Dr. Bonnie can help!

Reach out for individualized guidance to help your child overcome their texture and/or food aversion issues now.
You have the unique ability to help shape your child's relationship with food.
Remember, every small step counts on your child's flavorful journey with food!

Nutrient packed snacks

Wed, 28 Jan 2026 22:47:22 GMT

Snacks for your superhero!

As a pediatrician and chef, I understand the challenge of managing your busy lifestyle by feeding your child quick and healthy foods. Get ready to score a win-win for snacks that are convenient, nutrient-rich, and appealing to your child!

Check out suggestions for your little superhero below.

Convenience doesn't have to compromise taste or nutrition. Focusing on your child’s gut health helps boost immunity to fight infections while giving your child brain and muscle power. Did you know that Greek yogurt (with live cultures) supports your child’s gut health?

Try this gut health-boosting snack at home or on the go!

Swap your kid’s favorite sweetened yogurt for full-fat Greek yogurt.
Choose plain, unsweetened Greek yogurt.
Mix in 1-2 tablespoons of grape-nuts “nugget” cereal for crunch.
Add a drizzle of honey*, maple, or date syrup for sweetness. (*honey is safe only for babies over 1 year of age).

With planning and creativity, you can support your child’s growth and development with delicious and nourishing snacks. Foods with phytonutrients enhance your child’s gut health while foods containing fiber and protein support your child’s digestive system and brain focus. Did you know that almonds provide phytonutrients, fiber, and protein all in one?

Try this easy “Double A+A” snack mix!

Mix a baggie of dried apple slices with slivered almonds for an on-the-go quick snack.
Apples provide fiber to keep your child’s digestive system working smoothly.
Almonds are a plant-based protein that contains healthy monounsaturated fats to sustain your child’s energy.

From a pediatric culinary medicine perspective, it can be fun to foster a food-positive relationship in your child from a young age. Offering nutrient-dense foods like fruits, vegetables, nuts, and whole grains, helps lay the foundation for your child’s healthy eating habits. Remember, small changes can make a big difference in your child's lifelong relationship with food. These good habits can last a lifetime.

Go ahead and make snack time a win-win!

Understanding the Pitfalls of Granola and Snack Bars

Wed, 28 Jan 2026 22:47:16 GMT

Nourishing Your Child: Understanding the Pitfalls of Granola Bars and Embracing Healthier Snack Alternatives

Understanding the Pitfalls of Granola Bars and Embracing Healthier Snack Alternatives

Dr. Bonnie takes a dive into the world of children's snacks. Let's chat about granola bars – those seemingly convenient, yet often misunderstood snacks. While they may boast health claims on their packaging, the truth is, many granola and snack bars may fall short in nourishing your little one. Let's uncover why, and explore five delicious and nutritious alternatives that your child will love.

Why Granola and Snack Bars May Not be the Best Choice for Your Child:

1. Hidden Sugars: Despite their wholesome image, many granola bars are loaded with hidden sugars. Excessive sugar intake can lead to energy crashes, weight gain, and even dental issues in your child. Research indicates that high sugar consumption in childhood is linked to an increased risk of obesity and metabolic disorders later in life. Opting for lower sugar snacks can help promote steady energy levels in your child.

2. Processed Ingredients: Take a peek at the ingredient list of your child’s average granola bar, and you may find a laundry list of processed ingredients and preservatives. These additives can have adverse effects on your child's health, including digestive discomfort and potential long-term health risks. Choosing snacks with whole, minimally processed ingredients is key to supporting your child's well-being.

3. Environmental Impact: Many commercially produced granola and snack bars come with a hefty environmental footprint, thanks to their packaging and sourcing practices. As conscientious consumers, it's important to consider the environmental impact of our food choices. Seeking out sustainable snack options not only benefits the planet but also sets a positive example for your child.
4. Lack of Nutrient Diversity: While some granola bars may contain a handful of nutritious ingredients, they often lack the diverse array of nutrients that your child’s growing body needs. Your child requires a balanced mix of vitamins, minerals, protein, and healthy fats to thrive. Opting for snacks that offer a broader spectrum of nutrients ensures that your child's nutritional needs are met.

5. Potential Allergens: With the rise in food allergies among children, navigating the world of packaged snacks can be challenging. Granola bars often contain common allergens such as nuts, dairy, and gluten, which can pose risks for sensitive kids. Opting for allergen-friendly alternatives can ensure that your allergic child can safely enjoy their snacks without worry.

Consider These Healthier and Child-Friendly Snack Alternatives:

 1. Homemade Trail Mix: Whip up a batch of homemade trail mix using nuts, seeds, dried fruits, and whole-grain cereal. This customizable snack is rich in protein, fiber, and essential nutrients, providing sustained energy for your active child. Get your little one involved in the kitchen by letting them choose their favorite ingredients – it's a fun and nutritious activity for the whole family.

2. Greek Yogurt Parfaits: Layer creamy Greek yogurt with fresh fruits, nuts, and a drizzle of honey* for a delicious and nutritious treat (*only if older than 1 year of age). Greek yogurt is packed with protein and probiotics, which supports the digestive health and immune function in your child’s tummy. Plus, yogurt is a versatile option that can be tailored to suit your child's taste preferences.

3. Vegetable Sticks with Hummus: Encourage your child to munch on crunchy vegetable sticks paired with creamy hummus for a satisfying snack. Vegetables like carrots, cucumbers, and bell peppers are rich in vitamins and antioxidants, promoting overall well-being. The combination of fiber and protein in hummus helps keep your child feeling full and satisfied between meals.

4. Whole Grain Crackers with Cheese: Serve up whole grain crackers topped with slices of cheese for a wholesome snack that's sure to please. Whole grains provide fiber and sustained energy, while cheese adds a dose of creamy taste while helping provide nutrients for strong bones and muscles. Look for varieties of cheese that are lower in sodium and free from artificial additives for optimal nutrition.

5. Frozen Fruit Popsicles: Beat the heat with homemade frozen fruit popsicles made from pureed fruits and coconut water. These refreshing treats are free from added sugars and artificial flavors, making them a guilt-free indulgence for your child. Experiment with different fruit combinations to discover your child's favorite flavor – the possibilities are endless!

Incorporating these nutritious and delicious snack alternatives into your child's diet can help promote their health and well-being from an early age. Remember, small changes can make a big difference in supporting your child's lifelong relationship with food.

Stone Soup! @Ronald McDonald House-SLC

Wed, 28 Jan 2026 22:47:14 GMT

Have you ever heard of Stone Soup?
What would happen if an entire village worked together to make a huge pot of soup?

Have you ever heard of Stone Soup ?

Dr. Bonnie co-hosted a delicious Stone Soup lunch for patients and their families at the Ronald McDonald House in Salt Lake City. This yummy community building event was co-hosted with Chaplain Gardner. Dr. Bonnie’s amazing culinary team of Jarod G., Chef Carolina G.N. and Hanna A. cooked three delicious soups and a hearty flavorful chili.

Dr. Bonnie and Chaplain Gardner shared the story of Stone Soup with the patients and families. Stone Soup is a European folk story that has been passed down through generations. What would happen if an entire village worked together to make a huge pot of soup? It is a story of sharing.

“All you need is what you’ve got” is a verse from the song “Stone Soup by musician and storyteller Tom Chapin. In the folktale, stone soup starts as a stone in a pot of water. The townspeople share what they could spare by contributing an assortment of humble ingredients. A wholesome and delicious pot of soup is created! The finished soup is then shared and enjoyed by everyone.

Here is the “ Stone Soup ” song by Tom Chapin: https://youtu.be/wzzAWH7qlOc?si=BEREujxCRXOztzX2
Enjoy listening to this uplifting song with your child!

Why Real Food is Real Important For Your Child

Wed, 28 Jan 2026 22:47:07 GMT

Real, un-processed foods provide a variety of important and healthy nutrients to your child’s growing body. Highly processed foods are stripped of basic nutrients and provide little to any nourishment.

Why Real Food Is Real Important For Your Child

Children grow every day, and growing kids need important nutrients to be strong and healthy. The nutritional needs of a growing child are much different than the needs of an adult. The foods and beverages that a child eats goes to helping them grow, develop and thrive.

Children are not just small adults.

Real foods are the ones that come from nature - either from a plant or an animal. Some manufactured foods are real foods that are processed into another form; such as milk made into butter, cheese and yogurt. Other foods are processed to help them have a longer shelf-life (ex. canned tuna, canned tomatoes) or made into a more convenient or tasty form (ex. pasta, peanut butter, maple syrup, olives). When foods are processed, certain changes happen. Processed foods can be heated, canned, pasteurized, frozen, dried and packaged. Salt, sugar, preservatives, flavors, or fats are often added to make processed foods taste better.

Unprocessed, or Minimally, Processed Foods:
Unprocessed, or minimally processed, foods are foods that have slight changes made to them. The minimally processed changes made to foods help make them easier to access or help preserve the foods to enjoy at a later time. Examples include fresh veggies and fruits, whole grains, pre-washed and cut vegetables, as well as roasted nuts, meats and milk.

Real, un-processed foods provide a variety of important and healthy nutrients to your child’s growing body.

Processed Culinary Ingredients:
Processed culinary ingredients are foods that come from nature that have been changed to make them easier to use in the kitchen. Butter, salt, oil and sugar have been slightly changed from their original form. Spices and herbs may be dried, pressed, refined or milled. These foods are not meant to be eaten alone. These ingredients are added to enhance the flavor of other foods.

Processed Foods:
Processed foods are real foods with the addition of 2 to 3 ingredients that have been added to make the foods more stable or to enhance the quality of the food. Processed foods include cereals, cheese, tofu, bread, cakes, canned meats and beans, as well as frozen or canned vegetables and fruits.

Ultra-Processed Food and Drink Products:
Ultra-processed foods are those foods that have been significantly changed from their original form. Ultra-processed foods are made from a component of real food with the addition of additives, dyes, colors, sugar or non-sugar sweeteners, preservatives and/or other ingredients. These additions change the texture, flavor or appearance of the food product. These foods no longer resemble the real foods from which they originated. These food and beverage products (such as packaged snacks, pre-made frozen meals and soft drinks) are designed to be shelf-stable or easily consumed right away. Ultra-processed foods require minimal, if any, preparation.

Highly processed foods are stripped of basic nutrients and provide little to any nourishment.

Some ultra-processed food products are fortified with vitamins and nutrients. Fortified means that the nutrients have been chemically added back in.

Real foods naturally contain vitamins, minerals and micro-nutrients that fuel your child’s body in the healthiest way possible.

Diets that are high in ultra-processed food and beverage products have been linked to chronic diseases such as cancer, diabetes and heart disease. Although cancer, diabetes and heart disease are generally thought of as adult-onset diseases, pediatricians like myself are seeing these health problems show up in young children more than ever before. There is a definite link between diet and health.

Poor health comes from an unhealthy diet.
Good health comes from a healthy diet.

Feeding your kid with real unprocessed, or minimally processed, food helps establish your child’s foundation for a healthy life.

Helping your child establish a good relationship with real food helps shape your child’s food preferences and future eating habits.

Starting a healthy diet early helps kids stay healthy.

Here Are 4 Tips For Getting Your Kid To Eat and Enjoy Real Food

Buy Real Food
What you buy and bring home is what your kid will eat. It is a good idea to make changes slowly, so go ahead and make one change to begin. Try buying a seasonal vegetable and/or fruit (when that food is at its tastiest and usually the best price) and serve it as a snack or with meal-time. Fresh in season produce always tastes best. If real food is already in the kitchen, it is more likely to be eaten.

Eat Real Food Yourself
Your kid does what you do. If your child sees you eating real food, they are more likely to eat real food themselves. Share some real food that you like with your child. Even better, have them help you wash, chop or prep it. Children love their parents and get excited about new things when you do too. Let your kid see you eating real food.

Reduce Processed Food Portions
Less is more. Ultra-processed foods don’t give kids the nutrition that they need - so give them less of these empty foods. Kids learn about portion sizes at home. Don’t let them fill up on these fake foods. If your child is used to having ultra-processed food, offer a smaller amount with some real food at the same time. A small serving of fish crackers or veggie puffs alongside apple slices with peanut butter, or a sliced hard-boiled egg, can be a great start.

Let Your Kid In
Kids love to be with their parent(s). The kitchen is a place to be shared. Let your child into the kitchen to see what foods you are preparing or making. Kids make great taste testers. Smaller children can help wash produce or help stir things in a bowl. Letting them smell the aroma and take little tastes helps prime their taste preferences for later. It takes a lot of exposure to a new food for a child to enjoy eating it. Seeing, touching and smelling a new food starts your child’s introduction to that new food. We all know that it can be stressful to have your child in the kitchen. If having your child in the kitchen is new for you, start out 1 to 2 times a week. Be consistent and make it an on-going date. You may see that having your child in the kitchen pays off with sniffs, licks and eventual tastes of new food. Smiles are likely not far behind!

Strategies for Helping Children During the ADHD Drug Shortage

Wed, 28 Jan 2026 22:47:05 GMT

Good nutrition is important for all children, yet it is especially important for kids with ADHD. Read on for Dr. Bonnie's 3 Strategies To Help Your Child During the ADHD Med Shortage.

Strategies for Helping Children During the ADHD Drug Shortage

Many parents and their kids have been struggling with the recent shortage of ADHD medications. The New York Times reported that in July 2023 the FDA posted even more medication shortages; adding 2 additional medications to the organization’s ADHD stimulant shortage list. This past August, the FDA and DEA called on drug manufacturers to increase production of stimulant medications to address the shortage of drugs used to treat children with attention-deficit/hyperactivity disorder (ADHD). Parents and caregivers across the country have been having a harder and harder time finding pharmacies with ADHD medication in stock. With the start of the new school year, parents are desperately waiting for these shortages to end.

The Importance of Nutrition for ADHD Children

As a general pediatrician with more than 30 years of experience, I know the complexities of kids struggling with ADHD. Attention deficit hyperactivity disorder, or ADHD, is one of the most common neurodevelopmental disorders of childhood. ADHD is characterized by lack of focus, disorganization, hyperactivity and often impulsivity. One trademark of ADHD is the low level of the neurotransmitter dopamine. Dopamine is a chemical released by the brain that makes kids feel good and helps them focus. Increasing dopamine in the brain through medication is an important strategy for treating ADHD. But, because ADHD is thought to be caused by a combination of genetic, environmental and other factors, it is helpful to include additional strategies in each child’s ADHD treatment plan. Now may be a good time to consider adding in a new strategy independent of medication while waiting on the medication shortage to end.

Good nutrition is important for all children, yet it is especially important for kids with ADHD. Research in the field of epigenetics shows that foods can influence the expression of genes, which determines how your child reacts in different situations. The way your child’s brain works is influenced by what they eat. Eating unhealthy, non-nutritious foods may contribute to inattention and problematic behaviors. Eating a variety of healthy foods nourishes your child’s brain to pay attention and function optimally.

The Connection Between Good Gut Health and Dopamine

New scientific discoveries have found a strong connection between gut health and mental health. More than 50% of the “feel good and focus” neurotransmitter dopamine is synthesized in the gut. Dopamine production comes from essential nutrients in certain foods. If essential nutrients are missing, then dopamine production is impacted. Kids with ADHD, who are also picky eaters, may be missing out on producing more of their own dopamine.
A healthy gut is best described as having a diverse microbiome. Gut microbiome is the community of microorganisms (such as fungi, bacteria and viruses) that normally exists in the digestive tract. Diversity is when there is a large variety of different types of microbes present. Feeding your child a well-rounded and nutritious diet ensures that dopamine can be adequately synthesized. Eating a variety of real foods helps support your child’s mind-body relationship, right through a healthy gut!
Gut health and brain health are closely linked. Children’s moods and behaviors are often affected by what they eat. Feeling good; mentally, emotionally and physically, is fostered by having a healthy gut. Improving gut health is an at-home strategy that can help you improve your child’s own dopamine production. This is something for parents to do while waiting on the drug companies to transition their dopamine production back up to speed. Food is medicine.
Here are some gut health strategies to help you and your ADHD child survive the medication shortage.

3 Strategies To Help Your Child During the ADHD Med Shortage

Don't Skip Meals

A nutritious meal can stimulate the release of the feel-good hormone dopamine. A recent study found that dopamine release in the brain can occur at two different times: at the time the food is first swallowed and another once the food reaches the stomach. Skipping a meal robs the body of two potential releases of dopamine. If your child is not hungry, try to keep them on a regular meal schedule to help regulate opportunities for dopamine release. Eating a diet rich in protein, including fish, poultry, eggs, and beans, can help increase dopamine levels. Even small healthy snacks can help.

Ensure Variety

Many kids with ADHD want the same things to eat day after day. Increasing the diversity of their gut microbiome leads to a healthier gut. Vegetables (and legumes) of any kind help support a healthy gut. Legumes are plants with pods such as beans, lentils and peas. When introducing a new food, start slow and go slow. Kids with ADHD need extra time to try new foods. Starting with very small tastes (over and over) will build their trust and acceptance of new foods. Introduce vegetables in a variety of ways. Start with a vegetable that they will usually eat and connect it to another vegetable or legume. If your child will eat raw carrots, try pairing the carrots with a dip of pureed red peppers or smooth refried beans. If your child also prefers crunchy foods, try making crunchy cooked veggies in the oven or air-fryer. Experiment with spices too. Kids are more likely to expand their taste and preference for new foods if they are given multiple chances to learn about, and experience, a new food.

Focus On Eating

Young children, especially those with ADHD, are easily distracted during mealtimes. Make it a point to give your child a head’s up of what’s for dinner as well as when it will be dinnertime. Kids with ADHD do best knowing what’s ahead as well as having a schedule. Also, turn off cell phones, tablets and the TV while eating to limit distractions. It’s helpful if you sit down at the table with your child. This helps your child know that it is time to pause (even for a minute) and eat. Sitting down also helps your child from feeling overstimulated. Sitting allows your child to take a break and focus on his or her body’s appetite signals. Take a minute to share a moment with your child at the table.

Utilizing these strategies will help boost your child’s mental and physical health, and make it easier to get through the next few months as drug companies play catch up with the production of ADHD medication.

Managing Your Child’s Sugar Intake Around Halloween Managing Your Child’s Sugar Intake Around Halloween

Wed, 28 Jan 2026 22:46:59 GMT

Here are 5 TIPS to managing your child’s sugar intake around Halloween

My Essential 6 Shelf-Stable Pantry Staples

Wed, 28 Jan 2026 22:46:57 GMT

When I’m considering pantry staples, my criteria are that they are used frequently and are easy and adaptable in a wide variety of recipes. These are my favorite essential pantry staples.

Frustrations as a Pediatrician and Why I Launched Nibbles and Sprouts

Wed, 28 Jan 2026 22:46:51 GMT

I was initially drawn to pediatrics because of its focus on prevention: prevention of infectious and communicable diseases, reducing infant and childhood mortality, prevention of injuries, and fostering a healthy lifestyle. Ironically, while working to provide high-quality care, I was frustrated by the lack of available time during appointments to adequately address preventative health. In addition, most pediatricians lack the time to dive into each child’s eating resistance and provide parents with practical solutions. This is the GAP that I realized desperately needed to be filled. I knew there was so much more support parents needed to help make meaningful changes to help their child overcome the barriers to healthy eating.

Featured in Utah's Farm to Fork Newsletter

Wed, 28 Jan 2026 22:46:49 GMT

Nibbles and Sprouts is excited to be featured in the Farm to Fork Monthly Harvest Newsletter August 2023!
See us highlighted under the Resources & Trainings section.
Utah Farm to Fork is Utah's arm of the farm to school movement. Farm to Fork enriches the connection communities have with fresh, healthy food and local food producers by changing food purchasing and education practices at schools and preschools.
Serving Utah's Children Local Food: www.utahfarmtofork.org

Natural Help For Your Child's Constipation

Wed, 28 Jan 2026 22:46:38 GMT

Constipation is a very common problem in infants, toddlers, and children. Children with constipation may poop or have bowel movements (BMs) that are hard, difficult to get out, or painful. Constipation can also mean that a child does not poop regularly, or frequently, enough.

Natural Help For Your Child’s Constipation

Constipation is a very common problem in infants, toddlers, and children. Children with constipation may poop or have bowel movements (BMs) that are hard, difficult to get out, or painful. Constipation can also mean that a child does not poop regularly, or frequently, enough. Luckily most children’s constipation is not caused by a serious medical problem. They have gone regularly in the past but now they are having problems pooping. With some simple help and guidance, this issue can be flushed down the toilet!
Many times children hold back their poop because thHere Are 3 Practical Tips for Helping Your Child’s Constipation:

Trade Out Foods

Children’s gut health has been found to play a role in regulating their bowel movements (or poops). Our digestive system breaks down what we eat into nutrients to provide energy and nourishment. Keeping our digestive system in good working order helps it do its job. Certain foods are better than others to keep our gut (intestines) fit and working well. Specifically, a diet with less regular sugar and less processed foods can help things move along better. A diet high in sugar and highly processed foods has the opposite effect and can slow things down.

Three steps you can easily do for your child include:

Trade out sugary snacks (like candy bars and cookies) for foods with less added sugar (like cheese and crackers or cut veggies with dip).
Offer foods with natural fiber (fig-filled cookies or grapes) instead of those with little dietary fiber (chips or ice cream).
Limit ultra-processed food and certain fast foods.

Change Posture

One easy thing to do right away is to adjust a child’s posture while pooping. Children sometimes have bad posture on the toilet: they slump at the waist or do not sit up straight. Their feet may not reach the floor yet, which doesn’t give them the support needed to push.

Ways to change posture include:

Have children rest their feet on a “potty” stool. This kind of stool can help to relax the muscle area used to make passing poop much easier.
Use the potty stool every time they need to poop—-even if they’re just trying.
Use a child-size potty chair that is sized just for them.
Don’t rush them; allow them to take the time needed on the toilet.

Make Water the Go-To

Making sure your child drinks water every day is important and ensures that bodily functions work well. When a child’s body does not get enough water, the whole system becomes dehydrated or dried out. Not drinking enough water slows down the entire gut and digestive system. Gut health is better by drinking regular water than by drinking sweetened beverages.

Ways to add hydration to your child’s diet are to:

Offer water throughout each and every day.
Fill water bottles with plain or flavored, unsweetened, water to take when out and about. Have water readily available when your ids get thirsty.
Limit sugary (or artificially sweetened) beverages as much as possible.

5 Practical Tips for Dealing with a Picky Eater

Wed, 28 Jan 2026 22:46:31 GMT

Each child’s picky eating is different. Although many children go through a picky eating phase, every child is different and so are their likes and dislikes. What is a parent to do?

5 Practical Tips for Dealing with a Picky Eater

Each child’s picky eating is different. Although many children go through a picky eating phase, every child is different and so are their likes and dislikes. What is a parent to do? Some children will only eat chicken nuggets and plain pasta. Some will eat only “white” foods like saltine crackers, white bread and cheese sticks. Others will mainly eat crunchy and crispy foods like goldfish crackers or french fries.

Luckily most children who are picky will also eat other foods to help round out what they eat over a few days. Other children will not and can become very rigid in refusing to eat almost everything else. But what are some things you can do to help your child? When should you worry?

Here Are 5 Practical Tips for Dealing with Picky Eaters:

Be Ready and Plan Ahead

Children are growing fast and have different needs for energy than we do as adults. Children don’t buy, prepare and generally serve themselves food – they rely on us. Also, children cannot easily express what they are feeling, especially when they are hungry. All of these issues can add up to a child resorting to eating (and liking) things that are fast and familiar.

Remembering that a child’s body needs food every 2-3 hours, depending on age, can help us understand why we need to plan ahead.
Planning ahead can help improve what we are offering them.
Having food available on a regular schedule (3 meals a day and 2 snacks) also prevents their bellies from going into cranky overdrive and refusing any new food right away.
It is also okay if they don’t eat well at one meal or one snack. Another opportunity will be coming soon.

Expose Your Child to New Foods Often and Regularly

It is perfectly normal not to want to try something new. You may have had an experience like that sometime in your own life. Do you remember how you felt when someone tried to force you to eat, or do, something that you weren’t ready for?

Learning anything new takes practice! Think about learning to ride a bicycle or learning to swim.
It can take several attempts for a child to develop a tolerance for accepting a new food. It can take even a few more times for them to like a new food.Try offering new foods again and again. Having your child see a new food in the kitchen, on the table or allowing them to touch it before you prepare it, helps them learn about that food. Exposing your child to a new food can start off without any expectation that they will even eat it.
Allow them to smell a new food or taste it without any pressure to actually eat it. Staying neutral and supporting them in their decision to taste it, or eat it, helps build trust.

Make Food Interesting

You can help your child learn to be curious about food. Helping build relationships with foods can set the stage for their interest in eventually eating new foods. Food not only provides energy but brings people together.

Having your child help with any of the steps in buying, putting away, preparing or cooking food helps build their experience with food.
Talk about food, what it looks like, where it comes from, or even share a personal memory of that food. Ask them what a food makes them think about. Remember this may be the first exposure that they have ever had to this food. As children grow, they are experiencing many things for the very first time. Lots of newness can create stress or anxiety for some kids. Learning about foods without having to eat it right away can help take the pressure off. Kids are more inclined to like a new food when they make the decision to eat it themselves.

Be Trustworthy

Kids are smart. They also want to trust us as parents. It is okay to sometimes sneak certain spices, or veggies into a pureed sauce without telling them. But be truthful if they ask. If they don’t ask, it’s best to just stay neutral.

Don’t tell them that you “tricked them” into eating something that was “good” for them. It may backfire next time. It may also make them more cautious about trying something new.

Lead By Example

Eat a variety of foods yourself and eat together with your child. There is nothing better than sharing experiences with your child. Eating is done several times a day and can be an easy time to bond and share time together. There are plenty of opportunities to let your child see that you are tasting something for the first time too or that your body tells you that you have eaten enough.

Children often model their behaviors after what they hear or see their parents do. If you eat a variety of foods, it is more likely that your child will do the same.

If you are still worried about your picky eater

What You Need to Know About Your Child's Gut Heath

Wed, 28 Jan 2026 22:46:29 GMT

“You are what you eat” is an old saying that is surprisingly true. Recent research supports that what a child eats can have a significant effect on his or her growing body and mind. Gut health to a child is like soil health to a plant. If you plant a seed in soil that is lacking necessary elements to sprout and grow, the seedling does not develop into a flourishing plant.

7/19/2023

What You Need to Know About Your Child’s Gut Health

“You are what you eat” is an old saying that is surprisingly true. Recent research supports that what a child eats can have a significant effect on his or her growing body and mind. Gut health to a child is like soil health to a plant. If you plant a seed in soil that is lacking necessary elements to sprout and grow, the seedling does not develop into a flourishing plant.

How a Healthy Diet Can Help Your Child Flourish

If you feed a child a healthy and nourishing diet, they are more likely to flourish.

Gut health is based on the collection of cells within and around the lining of the intestines (gut). These tiny, microscopic cells live and interact with the body as a whole. These gut cells function to ward off infections (immunity) as well as contribute to overall health and well-being (including mental health). Recent research has shown a strong connection between good gut health and increased resiliency and reduced stress.

A child’s gut health is created at birth and evolves over time. The gut’s microbiome (the collection of cells that live alongside and within the intestines, like micro-organisms that live in the soil) changes during infancy and is heavily influenced throughout childhood by diet. Usually by age 3, a child’s gut make-up is close to resembling that of an adult’s. But during the ages of 4 to 8 years, dietary patterns have been shown to significantly influence differences in a child’s gut.

What Does This Mean For My Child?

Although there is no known “perfect” collection of gut cells that is healthiest for any particular child, there is data to support what is best for almost all children. Just as healthy soil promotes sprouting and vigorous plants, a diverse and varied gut microbiome supports growing, strong and resilient children. It is likely not a shock to hear that sugar and ultra-processed foods are nowhere near the top of the list of healthy foods.

Instead, foods that contribute most to a child’s healthy gut are those that are on the savory, colorful and minimally processed spectrum. Foods that are grown in nature, wholesome and filled with flavors and spices, are those that interact best in the gut to enhance the health of any child.

How Can I Improve My Child’s Gut Health?

Creating and eating a diverse diet is the best way to support a healthy gut. Luckily dietary changes do not need to be made all at once. Changing anything too quickly in a child’s life can lead to melt-downs. Making small changes over time are those most likely to stick.

First of all, make a plan. Having a plan makes it more likely that you can help your child. If your goal is to improve your child’s gut health, find reliable resources to get the information you need and trust.

Here Are 5 Simple Changes to Help Improve Your Child’s Gut Health:

Change breakfast to wholesome. Trade out sugary cereal for an english muffin, or slice of bread, with a smear of peanut (or other nut) butter.
Switch to yogurt that contains live-active cultures. Those live-active cultures are what add variation to the gut microbiome.
Switch to full-fat Greek yogurt. Full-fat yogurt tends to have less sugar and higher protein. So more is actually less. The higher fat and protein content keeps kids feeling full so they are less likely to have cravings for sweets. Thick yogurt can always be thinned by adding and mixing in some water.
Add your own sweetener. Buying yogurts that are unsweetened allows you to control your child’s sugar intake. Add fresh or frozen berries with a drizzle of honey, maple syrup, or sprinkle of brown sugar, to unsweetened yogurt, oatmeal or pancakes for a more wholesome breakfast or snack.
Eat whole fruits. Instead of a sugary dessert at the end of a meal, enjoy sliced oranges, a bowl of grapes or a small bowl of frozen berries. Any of these will help satisfy a meal with a delicious, light and naturally sweetened finish.

Have more questions about your child’s gut health?

When to Worry About Picky Eating

Wed, 28 Jan 2026 22:46:24 GMT

Although most children go through some phases of what they like to eat, or what they don’t like to eat, it is hard to know what is normal. Babies at an early age tend to accept most new tastes fairly easily, but when they become toddlers they get more picky.

7/18/2023

When to Worry About Picky Eating?

Although most children go through some phases of what they like to eat, or what they don’t like to eat, it is hard to know what is normal. Babies at an early age tend to accept most new tastes fairly easily, but when they become toddlers they get more picky. It can get worse or their pickiness will eventually go away on its own. Unfortunately, no one can predict if a child will continue to become a picky eater as a teen or an adult.

Here is When to Really Worry about Your Picky Eater:

Your Child Avoids Full Food Groups

Toddlers and children who avoid full groups (ex: meats or vegetables) may be missing certain important nutrients in their diet. Certain food groups contain certain minerals and vitamins that are absent, or less common, in other foods. Meats contain protein as well as other nutrients such as iron, zinc and vitamins B6 & B12. Vegetables are rich in dietary fiber, potassium, folate, vitamin A, and vitamin C.

Missing any one large food group can be a problem if it continues on for a long time. Children’s bodies are constantly growing and need a wide variety of foods to fulfill their nutritional needs.
Avoiding any food group can make children uncomfortable in new situations where they have limited choices. Family and friend’s houses, or even the lunch line at school, can increase their anxiety if there is a limited selection of food they won’t eat.
Avoiding any food for long enough can create stress when trying to start eating a particular food, or that full food group, again.

Your Child Eats Fewer Than Twenty (20) Foods

A child who eats less than 20 foods is showing extreme pickiness. This phase should only last a brief time so that it does not impact their overall health. Children who eat less than 20 foods for a longer time fall into an extreme picky eater group. They may be anxious about trying new foods, don’t like when things change, and have issues with textures or when foods touch each other. They have frequent and easy melt-downs around mealtime.

Eating a limited amount of foods puts children in a severe picky eater category.
They may also have problems with textures and smells.
It is hard to take them out to eat at a restaurant, family or friend’s house.

Your Child Becomes Upset Around New Foods

Becoming upset around new foods is stressful for everyone. This type of stress can be a type of anxiety about food. Anxiety about food can develop for many reasons such as fear of gagging or choking, fear of not being healthy, fear of gaining weight or even feeling shame about making mommy or daddy angry. It can be complicated.

These worries may result in even more restrictive eating over time.
Simple food choices can become overwhelming.
Decisions about food can lead to melt downs.

You Have Concerns About Your Child’s Growth

If you or your pediatrician are concerned about your child’s growth, it may be time to take a deeper look. Growth and development are happening every day in a child’s life. If they are not growing, or developing, as expected, their diet and food intake may be a factor.

Children’s growth slows down at certain ages but can also be a sign of inadequate nutrition.
It is important to know when developing bodies need more nutrients and energy.
Processed (and ultra-processed) foods don’t often fill the need of growing bodies.

Your Child Has a Medical Condition

A child’s underlying medical condition (ex: tummy aches or gut inflammation, constipation, ADHD, high blood pressure, diabetes, overweight and even cancer) can affect how your child eats, feels after eating, and even their likes (or dislikes) of certain tastes. Food sensitivities may come and go, but underlying medical conditions can add stress when trying to feed your child what is healthiest for them.

Recent research has shown that a healthy diet is best for a wide range of medical conditions.
A nutritious diet is directly related to a child’s current and long-term wellness.
A healthy diet can help prevent many adult-onset diseases such as diabetes, heart disease, overweight, cancer and inflammatory conditions (such as auto-immune diseases).

Your Child is Stressed Out

Mental health has been found to be linked to gut health. A healthy gut is when there is good balance and working of your digestive system to process the foods that you eat. New research shows that a child’s mental health can be improved with a healthy, nutritious diet and good gut health.

Children’s anxiety and depression can be helped with improved gut health.
Mindfulness around eating can help set lifelong changes in eating habits and reduce stress.
A healthier gut can help reduce overall stress and meltdowns.

If you have concerns about your child’s specific needs -

Yellowstone's Finest

Wed, 28 Jan 2026 22:46:22 GMT

It was a pleasure to meet Chef Matthew Dusharme and enjoy an incredibly fresh & delicious dinner prepared by he and his team.

6/8/2023

It was a pleasure to meet Chef Matthew Dusharme and enjoy an incredibly fresh & delicious dinner prepared by he and his team. His food philosophy is rooted in farm-to-table and he's passionate about sourcing fresh, local and seasonal ingredients.

Teaching Kitchen Demonstration @ Ronald McDonald House Charities

Wed, 28 Jan 2026 22:46:16 GMT

RMHC Cooking Class!
Making Esquites (Mexican Street Corn Salad)

5/10/2023

Thank you to all of today's participants.
We made an easy and delicious side dish. Corn = Elote

Making healthy olive oil + honey granola @ Ronald McDonald House Charities

Wed, 28 Jan 2026 22:46:14 GMT

It was so fun to meet Ana, Claudia and Debbie @ RMHC-Utah's new beautiful kitchen!

4/26/2023

It was so fun to meet Ana, Claudia and Debbie @ RMHC-Utah's new beautiful kitchen!

Partnering with Cooking Matters

Wed, 28 Jan 2026 22:46:06 GMT

Accepted as the 1st Partner with Cooking Matters in UTAH.

4/1/2023

Excited to be accepted as a Partner with Cooking Matters ; a program of Share our Strength
- helping to end childhood hunger by inspiring families to make healthy, affordable food choices.
The 1st Cooking Matters partner in UTAH!

Officially Dr. Bonnie, CHEF!

Wed, 28 Jan 2026 22:46:04 GMT

Graduated culinary school with a Certificate in the Culinary Arts

3/1/2023

Graduated Park City Culinary Institute with a Certificate in the Culinary Arts
- It's offical Dr. Bonnie CHEF!

Dr. Yum Project Partner Physician!

Wed, 28 Jan 2026 22:45:59 GMT

Dr. Bonnie Feola, Chef, is a Dr. Yum Project Partner Physician!

2/1/2023

Dr. Bonnie Feola is a pediatrician in Utah. She is also a Dr. Yum Project Partner Physician! She is interested in culinary medicine and how she can help families adopt healthy eating habits in a hands-on way. She is currently even attending culinary school!

Last month she came for a visit to The Dr. Yum Project teaching kitchen to learn more about our provrams and how she can adopt our resources into her new nutrition coaching venture, Nibbles and Sprouts!

Healthy Kitchen, Healthy Lives Conference 2023

Wed, 28 Jan 2026 22:45:57 GMT

Attended the Healthy Kitchen, Healthy Lives conference at the Culinary Institute of America.

2/1/2023

I enjoyed attending the Healthy Kitchen, Healthy Lives Conference (at the Culinary Insitute of America/COPIA) to learn all the latest updates about Food is Medicine. A Continuing Medical Education (CME) Conference Bridging Nutrition Science, Healthcare, and the Culinary Arts

“It’s the only place in the country that brings together the communities of chefs and cooks, with communities of medical and public health experts.”
— DAVID EISENBERG, MD, HARVARD MEDICAL SCHOOL AND THE HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH

It was a great experience to meet and learn from Chef Oscar Bendeck,
Culinary Director and Partner @ The Wine Country Collective.

Meeting Dr. Yum!

Wed, 28 Jan 2026 22:45:51 GMT

Meeting and spending time with Dr. Yum (Nimali Fernando, MD).

1/1/2023

I loved meeting and spending time with Dr. Yum (Nimali Fernando, MD) and her amazing team.
The Dr. Yum Project is non-profit organization on a mission to help families and communities overcome the barriers to eating well.

What an inspiration!

Park City Culinary Institute

Wed, 28 Jan 2026 22:45:45 GMT

Formal training in the Culinary Arts begins at Park City Culinary Institute.

10/1/2022

Formal training in the Culinary Arts begins at Park City Culinary Institute. I was excited to meet and learn from Chef R. Angelilli, and Chef Polly Lappetito, former Director and Executive Chef of rewuraunts of the CIA at Copia .

Beyond the Basics in Culinary Health Education Fundamentals (CHEF) Coaching.

Wed, 28 Jan 2026 22:40:28 GMT

Completed Beyond the Basics in Culinary Health Education Fundamentals.

8/1/2022

Successfully completed Beyond the Basics in Culinary Health Education Fundamentals (CHEF) Coaching. Learned strategies to facilitate cooking for improved nutrition and personal health.

The Basics in Culinary Health Education Fundamentals (CHEF) Coaching The Basics in Culinary Health Education Fundamentals (CHEF) Coaching

Wed, 28 Jan 2026 22:40:21 GMT

Completed The Basics in Culinary Health Education Fundamentals.

5/1/2022

Successfully completed The Basics in Culinary Health Education Fundamentals (CHEF) Coaching. Identified and discussed relationships to food and how to address barriers to eating healthy.

Find Help

Wed, 28 Jan 2026 22:40:12 GMT

Find food assistance, help paying bills, and other free or reduced cost programs in your area, including new programs for the COVID-19 pandemic.

8/25/2021

Enter your zip code, to find assistance in your area for:

Food
Housing
Goods
Transit
Health
Money
Care
Education
Work
Legal

Click FindHelp.org to get started!

This curated database of resources is provided by Aunt Bertha, a Public Benefit Corporation.

The Power of a Healthy Gut

Thu, 04 Dec 2025 18:48:25 GMT

Invited Speaker to Guidehouse's Women's Inclusion Network (WIN)

4/10/2024

Food As Fuel

The Power of a Healthy Gut with Dr. Bonnie Feola, Chef and Pediatrician

As part of ongoing Women’s History Month events, the Women’s Inclusion Network (WIN) hosted a culinary medicine educational session on Thursday, March 21, 2024, with cooking demonstration facilitated by Dr. Bonnie Feola.
Dr. Bonnie discussed the benefits of healthy eating to fuel the body and mind. Dr. Bonnie provided a brief overview of gut health and what foods are really the healthiest and why and discussed how to make actionable change in your family’s eating with little effort.

The objectives of this culinary medicine educational session was to understand the benefits of healthy eating to fuel the body and mind, gain an understanding of what foods are healthiest and why.
Dr. Bonnie provided several take-away tips for how participants could improve their relationship with food.
Attendance: 120+

(At Guidehouse, inclusion, diversity, and equality are at the core of who we are. Our unwavering commitment to these values spans across our work and is central to our impact worldwide. To solve tomorrow’s complex problems and impact bold change, we must generate ideas from varied perspectives, cultural backgrounds, and colleagues who see humanity in all. As our differences drive innovative solutions to meet our clients' needs, we commit to advancing our belonging culture. We strive to foster and unleash each colleague’s potential in every corner of our Firm. The Women’s Inclusion Network (WIN) is committed to building on the strength of women by creating empowered connections to drive personal and professional growth. WIN strives to develop and support female employees at Guidehouse through opportunities such as conferences, networking events, and mentoring.)

Dr. Bonnie joins the Board of EATS/Summit Community Garden

Thu, 04 Dec 2025 18:46:56 GMT

New Board Member!

1/8/2024

Dr. Bonnie is happy to share that she is a new Board Member of the EATS (Eat Awesome Things) and Summit Community Gardens merged organization.

�� Summit Community Gardens and EATS is committed to creating a space for all people to have access to locally grown produce and a place to gather, learn, and grow at high altitudes. �� /�� , ��, �� . �� , ��, ��, �� .

Here are a few of the AWESOME things that EATS/Summit Community Gardens does:
�� ‘Edible Education’ at Park City schools! - Curious Cooks program.
�� Access To Fresh Produce Through The 'Food Farmacy Rx' Program. (-a partnership between the People's Health Clinic, The Christian Center of Park City and Summit Community Gardens & EATS).
�� Cuts Out Thousands of Pounds of Food Waste - through an expanding composting program.

@eatsparkcity
@summitcommunitygardens

ADDitude Magazine - How to Unlock the Power of the Food-Dopamine Connection

Thu, 04 Dec 2025 18:44:21 GMT

Check out Dr. Bonnie's blog featured in ADDitude Magazine

Co-Hosted a Pediatric Culinary Educational Event with DairyWest and Harmons

Thu, 04 Dec 2025 18:43:03 GMT

Dr. Bonnie co-hosted a Pediatric Culinary Educational Event on October 3, 2023

Dr. Bonnie co-hosted a Pediatric Culinary Nutrition Event with DairyWest and Harmons Cooking School. The event was "Picky Eating: Tips and Tricks for Work and Home". We discussed why addressing picky eating is important as well as shared cooking and tasting tips. We cooked and shared a healthy dinner together.

TV Fox13 - Nibbles & Sprouts Focuses on Pediatric Culinary Medicine and Nutrition

Thu, 04 Dec 2025 18:42:32 GMT

TV Fox13's "The Place" hosts Dr. Bonnie

Dr. Bonnie is a trusted and award-winning pediatrician and professionally certified chef.

KSL News - This Pediatrician's Prescription: Food is Medicine

Thu, 04 Dec 2025 18:42:30 GMT

08/12/2023

BOUNTIFUL — A year and a half ago, after selling the pediatric medicine practice she'd spent 25 years building in Bountiful, Dr. Bonnie Feola paused to take a breath. She needed to take time to map out the next step of her life.

KSLRadio - Using Food as Medicine for Children's Health

Thu, 04 Dec 2025 18:42:26 GMT

08/12/2023

SALT LAKE CITY — Culinary medicine is an emerging field of medicine that trains doctors about the importance of food and how to help patients make changes in their relationship with food.

Deseret News - This Pediatrician's Prescription: Food is Medicine

Thu, 04 Dec 2025 18:29:36 GMT

08/06/2023

A year and a half ago, after selling the pediatric medicine practice she’d spent 25 years building in Bountiful, Dr. Bonnie Feola paused to take a breath. She needed to take time to map out the next step of her life.

KRCL - Aldine's Urban Farm Report, featuring Dr. Bonnie Feola of the newly-launched Nibbles & Sprouts

Thu, 04 Dec 2025 18:29:34 GMT

08/04/2023

Punk Rock Farmer Friday, with more true tales of the agrihood. Featuring Nibbles and Sprouts, culinary medicine with Dr. Bonnie Feola, and CASFB's Hillary Whittaker on a growing community gardens program in Utah County. A classic episode of Skywatcher Leo T's Many Cultures One Sky report. Fresh, homegrown music from Number One Babe Team.

Utah Pediatrician Launches New Resource to Help Children Eat Healthier

Thu, 04 Dec 2025 18:29:33 GMT

7/26/2023

NEWS RELEASE:

UTAH PEDIATRICIAN LAUNCHES “NIBBLES AND SPROUTS,” A FIRST-OF-ITS-KIND PRACTICE CREATED TO FILL IMPORTANT GAP IN CHILDREN’S HEALTH

Nibbles and Sprouts Gives Parents Personalized Coaching and Effective Tools to Help Their Children Overcome Barriers to Healthy Eating

SALT LAKE CITY, Utah – Today, Dr. Bonnie Feola, a trusted and award-winning pediatrician for more than 30 years, announced the launch of Nibbles and Sprouts, a first-of-its-kind practice created to help children overcome barriers to healthy eating. Dr. Bonnie created Nibbles and Sprouts to fill an important gap in young children’s health by offering pediatric culinary medicine coaching for parents and kids.

Over the course of her career as a board-certified and award winning pediatrician, Dr. Bonnie was frustrated by the lack of time she could devote to supporting parents in trying to raise their children to have a happy relationship with healthy food.

“I have long recognized that food is medicine, and that establishing a happy, positive relationship with healthy food, at an early age, is key to a person’s long-term health and wellness,” said Dr. Bonnie. “My desire, with Nibbles and Sprouts, is to help children overcome barriers to eating healthy and empower them so they can continue making healthier eating choices on their own.”

With the launch of Nibbles and Sprouts, Dr. Bonnie aims to provide evidence-based insights to help parents of children 10 years old and younger learn to prepare wholesome foods their children will eat, and to help children savor foods that are healthiest for them.

Dr. Bonnie, who is also a professionally trained chef, seeks to cut through the confusion and frustration many parents face around mealtime by providing simple and cost-effective nutrition solutions and personalized strategies designed to lead children to eat healthy foods without a power struggle.

“As a mom myself, I know the power struggles that often exist at mealtime when we try to help our young children eat what we know is best for them,” said Dr. Bonnie. “As a pediatrician, and now with a focus on pediatric culinary medicine, I have learned powerful strategies to help parents avoid confrontations at mealtime and help children make healthier food choices on their own, so they feel empowered at the dinner table.”

Through Nibbles and Sprouts, Dr. Bonnie is offering personal consultations and customized nutrition and behavioral eating strategies for parents with children who struggle with common challenges in which food may play a significant role. For example, if a child is a picky eater or has been diagnosed with constipation, weight concerns, ADHD, or other medical conditions, Dr. Bonnie will provide evidence-based behavioral feeding and eating strategies–paired with nutritional and cooking technique advice–to help children become happier and healthier eaters. This holistic and comprehensive approach to children’s food and health is central to the field of pediatric culinary medicine and seeks to provide healthy eating options for a child’s very specific needs.

On the Nibbles and Sprouts website, parents can choose from a variety of personal coaching options to fit their concerns regarding their child’s eating habits or health challenges. For more information regarding Dr. Bonnie’s services, as well as further information on how pediatric culinary medicine can benefit every child, visit www.nibblesandsprouts.com .

“My goal is to provide parents with the best toolkit possible so their children will eat healthier, make better food choices and enjoy an improved quality of life,” said Dr. Bonnie. “I’m excited to teach parents about the power of pediatric culinary medicine and know that it is an absolute win-win for both parents and children.”

###

About Nibbles and Sprouts

Nibbles and Sprouts was established to provide personalized pediatric culinary medicine coaching to help young children overcome barriers to healthy eating and improve their overall health and wellness. Nibbles and Sprouts was founded by Dr. Bonnie Feola, an award-winning and board-certified pediatrician with more than 30 years of pediatric experience who is also a professionally certified chef. Through Nibbles and Sprouts, Dr. Bonnie offers customized nutrition and behavioral eating strategies for parents with children who struggle with common challenges in which food may play a significant role, such as food anxiety, constipation, over or under eating, ADHD and more. Dr. Bonnie’s strategies provide parents with the optimal toolkit to become more confident raising their children to be happy and healthier eaters. For more information, visit www.nibblesandsprouts.com .

MEDIA CONTACT:

Helen Langan / Langan Communications

helen@helenlangan.com / 801-641-6569

Sugar Without Guilt

Thu, 16 Oct 2025 19:31:42 GMT

Sweet, But Not Sacred: How to Guide Your Child’s Relationship with Sugar Without Guilt or Gimmicks

Sugar Without Guilt

Sweet foods have become strangely complicated. Parents today are navigating a cultural pendulum swing, from decades of sugar-laced snack packs to modern mantras like
“We don’t do dessert”
or
“We only sweeten with dates.”

Somewhere between sugar panic and sugar permissiveness lies a different path. A path that respects biology, honors culture, and teaches children to engage with sweetness through taste literacy: the ability to explore flavors with curiosity, confidence, and self-awareness, without shame.

At Nibbles and Sprouts™, we call this taste training. And when it comes to sweet, it matters more than ever.

From a pediatric culinary medicine lens, the aim is not to eliminate sweet foods.
It is to build sweetness literacy, teaching children how to engage with sweet tastes in ways that feel balanced, not forbidden.

When sweet foods are treated with fear or framed as “off limits,” treats often become more enticing. Rather than helping children self-regulate, this can lead to fixation, secrecy, or confusion. We guide parents toward an approach where dessert doesn’t have to be glorified, but it doesn’t need to be feared either.

The Bigger Picture: Dessert is Cultural, Emotional, and Practical

In nearly every culture, sweet foods hold a place of meaning:

Birthday cake and celebration
Holiday cookies made from old family recipes
Rice pudding or halva at the end of a meal

These moments aren’t just indulgent; they are special occasions that create lasting memories, cherished rituals, and deep connections. Culinary medicine does not ask parents to erase these traditions. Instead, it asks:

How do we build literacy around sweetness so that children can engage with it wisely?
How do we help parents navigate sugar without guilt, confusion, or fear?

Why the Label Isn’t Enough: “Natural vs Added” Sugar

Many families today distinguish between “natural” sugars (like honey, maple syrup, or fruit) and “added” or “refined” sugars (like white sugar or corn syrup). While this difference matters nutritionally, it can become a stand-in for morality.
Some common mindsets we hear:

“We only sweeten with dates and maple at home.”
“We’ll say yes to a donut on vacation, but never in the house.”
“She’s never had white sugar.”

These choices are valid, but these mindsets can create mixed messages if not framed with care.
From a culinary perspective:

Natural sweeteners do often come with more flavor complexity (e.g., caramel notes in maple, floral tones in honey)
Whole food–based sweets (like almond flour pastries or yogurt-and-fruit bowls) tend to have lower glycemic impact and more nutritional density
Commercial sweets are designed for intensity, not balance. That is what makes them so hard to self-regulate

The problem is not offering sweet foods. The problem is offering sweet foods without context or only in emotionally heightened situations, such as “Friday treats” or “vacation sugar sprees.”

How Nibbles and Sprouts™ Guides
Sweetness Without Guilt

We teach taste literacy. Taste literacy is a skill that children can build just like reading or tying their shoes. Here's how we handle sweetness within that framework:

1. Frame Sweetness as a Skill to Learn, Not a Habit to Break

Children are biologically drawn to sweet tastes. Denying that impulse doesn’t erase that craving; it just sends it underground.
Instead, we guide children:

Describe different sweeteners by flavor (e.g., “This cookie tastes buttery and nutty, it’s made with almond flour.”)
Taste-test different fruits and natural sweets to compare their sweetness
Learn how sweetness balances sour or bitter in a dish (e.g., balsamic glaze on broccoli)

This is not nutrition education. This is culinary education, and it changes how children relate to sweet foods.

2. Offer Sweet Foods at Home Without Shame. But With Intention

Instead of only allowing sugar outside your home (which may unintentionally glorify it), offer sweet experiences at home that reflect your values:

Bake together using less-sweet recipes, like olive oil cakes or almond flour cookies
Offer sweet components with savory meals (e.g., roasted sweet potatoes with cinnamon)
Serve dessert on the plate, especially with young children, to reduce scarcity-driven behavior

At Nibbles and Sprouts™, we often remind families:
It is not about sugar or no sugar. It is about how much, how often, and with what context.

3. Break the “Clean Plate for Dessert” Cycle

Culturally, dessert has often followed “eating your vegetables.” But this trains children to:

View vegetables as chores
View dessert as the prize
Disconnect from internal fullness cues

Instead, try:

Occasionally serving a small, sweet food alongside the meal
Offering a meal without dessert, with no mention of it at all
Talking about fullness and flavor satisfaction, not rules or rewards

Let dessert be a flavor experience, not an expectation.

4. Use Real Ingredients to Teach Real Sweetness

Highly processed sweets (from chain bakeries or pre-packaged snacks) often contain sugar in untraceable amounts, with little nuance. In contrast, when you make or source sweets from real ingredients, children:

Learn how sweeteners are used intentionally
Experience texture and flavor contrasts (crunchy, chewy, delicate)
Understand balance; sweetness should complement, not overwhelm

This is where a pistachio rose cookie or a small scoop of mango sticky rice may serve your child’s development better than a rainbow sprinkle cupcake.
Because in both cases, it’s not about what is “bad.”
It’s about what’s teachable.

Here is a Recipe to Try

Olive Oil Almond Snack Cake

This not-too-sweet cake is made with almond flour, olive oil, and just enough maple syrup to bring out the natural sweetness. It’s a great example of how dessert can be gentle, balanced, and still delicious.
Serve a small slice alongside fruit or plain yogurt for a snack that feels satisfying, not off-limits.

Olive Oil Almond Snack Cake
A gently sweet, nutrient-dense treat to enjoy with your child. No bribery or bargaining required!
Ingredients:

1 cup almond flour
½ cup whole wheat flour (or oat flour for gluten-free)
½ teaspoon baking powder
¼ teaspoon baking soda
Pinch of sea salt
2 large eggs
⅓ cup extra virgin olive oil
¼ cup pure maple syrup
¼ cup plain whole milk yogurt (or plant-based yogurt)
1 teaspoon vanilla extract
Zest of 1 lemon or orange (optional, but adds a lovely aroma)

Instructions:

Preheat oven to 350°F (175°C). Lightly grease a loaf pan or 8x8 baking dish.
In a medium bowl, whisk together the almond flour, whole wheat flour, baking powder, baking soda, and salt.
In a separate bowl, whisk the eggs, olive oil, maple syrup, yogurt, vanilla, and citrus zest until smooth.
Gently combine the wet and dry ingredients until just mixed. Do not overmix.
Pour into the prepared pan and smooth the top.
Bake for 22–28 minutes, or until the top is golden and a toothpick comes out clean.
Cool completely before slicing into snack-size squares.

Serving Tips:

Pair with sliced peaches or berries for a flavor bridge
Crumble over plain yogurt for a balanced snack
Freeze extras. They defrost beautifully in lunchboxes or as an after-nap treat

This is a great recipe to prep with your child. Let your child whisk, stir, or sprinkle zest to build familiarity and reduce “fear of sweet.”

Final Thought: Sweetness is Not the Villain. Guilt Is.

When parents are given only two options, say yes to sugar and feel guilty, or say no to sugar and feel rigid, they end up stuck. Guilt rarely leads to clarity. Guilt clouds our decision-making and often transfers that emotional weight onto our kids. But it doesn’t have to be that way.
Pediatric culinary medicine gives you a third path.
One that honors tradition, culture, biology, and flavor.
Where dessert isn’t a forbidden object or an automatic indulgence, it is simply another taste to explore.
Let your child learn sweetness with skill, not shame.
And permit yourself to say yes on purpose, with joy, and without apology.

Want to Keep Going?

If you’ve found this blog helpful, there’s more to come.
Very soon, this blog and our monthly newsletter will be moving to a new home.
The Fussy to Foodie™ Collective, our Substack-based community built around flavor, confidence, and real guidance for raising curious eaters.
Inside, you’ll get access to exclusive posts, downloadable guides, and pediatric culinary medicine insights you won’t find anywhere else.

Not on the list yet? Join the early access waitlist and be the first to know when we open the doors.

Already receiving our newsletter?
You’re all set. No need to do a thing. You’ll be automatically added to the free version of the new Substack, with the option to upgrade if and when you’re ready.

Let’s make room for sweetness, without guilt, gimmicks, or second-guessing.
Just clarity, confidence, and one flavorful step at a time.

nibbles-and-sprouts

The Flavor Files: Bitter

When Bitter Shows Up at the Table

The Flavor Files: Bitter

Bitter Is Being Left Off the Table, Often Without Us Realizing It

Bitter Is Not a Flaw, It’s a Skill

Bitter Has a Window of Opportunity

Bitter Builds Food Literacy

What Bitter Learning Looks Like

Tiny Shifts to Start

The Nibbles and Sprouts Takeaway

The Secret Flavor Your Kid Needs

Umami and Why Kids Need It

The Unsung Taste Hero: Umami and Why Kids Need It

What Is Umami, Exactly?

Babies and Umami: A Built-In Taste

Umami at Home vs. Umami in Ultra-Processed Foods

Umami’s Role in the Developing Palate

Busting Umami Myths

Kid-Approved, Umami-Powered Recipes

Final Thoughts: Why Umami Matters for Kids

Sour Power!

Sour Power: Why This Overlooked Flavor is Key for Kids

Sour Power: Why This Overlooked Flavor is Key for Kids

Sour: A Taste with Purpose

Sour Foods and Digestive Health

How Your Child Can Learn to Love Sour

Encouraging your child to enjoy sour flavors can:

Sour vs. Sweet: Striking the Right Balance

Introducing Sour Flavors to Your Child

﻿ 5 Simple Sour Recipes for Kids

Salt: Flavor, Function, and Facts

Is Salt Okay for Babies and Toddlers?

Salt: Flavor, Function, and Facts for Family Cooking

Salt: A Key to Flavor

Table Salt vs. Kosher Salt: Does It Matter?

Salt in Home Cooking vs. Processed Foods

Is Salt Okay for Babies and Toddlers?

Common Misconception: "Salt is Bad for Kids"

Fun Salt Facts You May Not Know

﻿ Final Takeaway

The Best Drinks for Kids

3 Surprising Tips for Healthier Hydration

The Best Drinks for Kids: 3 Surprising Tips for Healthier Hydration

Swap Juice for Whole Fruit - But Not for the Reason You Think

Rethink Sports Drinks – Sport Drinks are Not Just “Extra” Hydration

Cut Back on Caffeine – It is Sneaking into More Kids’ Diets Than You Think

Final Thoughts

Try this recipe!

﻿ Strawberry, Basil, Lemon Water

Is My Child Eating Too Much Sugar?

As parents, we want to know how much sugar our kids consume.

Is My Child Eating Too Much Sugar?

Practical Sugar Strategies to Start Now - with tips to reduce your child’s craving for sugar.

Rethink Breakfast Staples

Level Up Packaged Foods with DIY Blends

Bring Umami into Play

Make Fruit the Star

Serve Smaller Portions

Reframe Sweets as Special, Not Everyday

Make Drinks Without Sugar

﻿ Is There a Reason to Worry About My Kid’s Sugar?

Share Your Journey

Raw Milk and H5N1: A Holiday Health Warning for Parents

Stay informed to make the best choices for your child's health.

Raw Milk and H5N1: A Holiday Health Warning for Parents

What Is Raw Milk?

Health Benefits of Raw Milk ​

Advocates for raw milk often highlight the following potential benefits:

Health Risks of Raw Milk

Here is the science:

Recent H5N1 Avian Flu Concerns

Tips for a Safe Holiday Season

﻿ A Balanced Perspective

Bright Choices: Simple Ways to Reduce Artificial Dyes in Your Child's Diet

Are you curious why so many parents choose to limit artificial dyes in their child's diet?

Bright Choices:

Simple Ways to Reduce Artificial Dyes in Your Child's Diet

What is in a Color? The Facts About Artificial Dyes

Some Children Are Sensitive to Artificial Dyes

5 Simple Sour Recipes for Kids

Final Takeaway

Strawberry, Basil, Lemon Water

Practical Sugar Strategies to Start Now
- with tips to reduce your child’s craving for sugar.

Is There a Reason to Worry About My Kid’s Sugar?

Health Benefits of Raw Milk

A Balanced Perspective