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Holiday Gift Guide

For this Holiday Gift Guide, I asked on Instagram for your BEST gift recommendations, and you nailed it! These are tried and true gifts that you’ve either received yourself and loved, or use as your go-to each year because it’s so well received. I threw in a couple of my Read more…

By Mama Knows Nutrition, 3 weeks3 weeks ago
Halloween for toddlers | mamaknowsnutrition.com
Family Nutrition

How to Handle Halloween for Toddlers

Your little one is not a baby anymore, and you’re wondering how to handle Halloween for toddlers! This may be the very first time they’re experiencing candy. And it’s not just candy, it’s candy in ABUNDANCE. I share what you want to have in mind (no matter what age your Read more…

By Mama Knows Nutrition, 2 months2 months ago
Hi, I’m Kacie!

I’m a mom of two and a Registered Dietitian Nutritionist. I offer e-guides and e-books (go to my Shop page), workshops, brand partnerships, and limited nutrition counseling. Check out my blog for nutrition and feeding tips for your little ones.

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Real-life nutrition for toddlers & preschoolers
👦🏼Picky eating help
👧🏻Healthy relationship with food
Links & free guides ↙️

Kacie Barnes | Toddler RD
Instagram post 17868503749553912 Those toddler demands! 😅⠀
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Sometimes it feels easier in the moment to give in to whatever they’re asking — even if it’s not at all what you want to do or what you think is best for them.⠀
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And when they’re on the verge of a tantrum and you KNOW you can avoid it by giving them what they want, it can be an attractive solution!⠀
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Although often times, the tantrum happens either way, it just gets slightly delayed.⠀
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When your little one is trying to get you to make something you weren’t planning on, it is totally appropriate for you to say no!⠀
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✔️ It’s important to set boundaries and teach them both appropriate behavior and what they can reasonably expect from you⠀
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✔️ Toddlers thrive on routine and predictability and having clear rules in place- even when they make you think otherwise⠀
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✔️ YOU. ARE. NOT. A. SHORT. ORDER. COOK.⠀
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✔️ you are the parent- they are the 2 year old with zero life experience or knowledge about nutrition. You get to decide what is best when you’re serving meals. (Yes you can take their preferences into account and give choice but ultimately it’s up to you.)⠀
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✨ I have even more tips about what to do when they are trying to manipulate you at meal times in my new blog post up today! Link in profile, or swipe up from my stories.⠀
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Is it easy or hard for you to say no to your little one?? 👇⠀
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Instagram post 17859635230618172 Did you know a simple calculation can help you know exactly how much protein your toddler needs as a minimum daily amount?⠀
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Simply take their weight in pounds and divide by 2.  The number you get is the grams of protein they need daily for their body to get the proper building blocks for growth.⠀
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This could be covered with:⠀
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2 cups milk (16g)⠀
2 ounces of chicken (16 g)⠀
2 eggs (12g)⠀
Peanut butter sandwich on whole wheat (15g)⠀
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This amount won’t necessarily cover all their iron needs though, especially if they don’t eat much (or any) meat.⠀
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✨ If you’re concerned about iron, head to my blog post “If Your Toddler Won’t Eat Meat” at https://mamaknowsnutrition.com/toddler-wont-eat-meat/⠀
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(And yes- you can still use this calculation as a guide for older kids and adults too.)⠀
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Instagram post 18085057822081742 POWER STRUGGLES — who feels like they get caught up in power struggles with their toddler ALL.THE.TIME ?? 🙋🏻‍♀️⠀
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With food, it makes a BIG difference when you separate out which part of the process you can control, and which part of the process they control.⠀
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👫MOM/DAD:⠀
You have full authority over what foods you buy. Bring plenty of fruits and veggies into the house! Simply having them (fresh, frozen, canned, etc.) means you can offer them more frequently. This ultimately leads to them eating more fruits and veggies- because it’s a normal part of your routine.⠀
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👧👦TODDLER: They have full authority over what they put in their body. You will offer a variety of foods- you CANNOT control what they decide to eat or not. That needs to be in their realm- especially if you are tired of power struggles!!⠀
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How does this message land with you??⠀
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Instagram post 18095539690114627 Getting enough vitamin D in wintertime can be nearly impossible! It’s found in very few foods (like sardines and salmon...which I doubt your toddler will eat daily). (Feel free to prove me wrong on that though haha.)⠀
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While it’s easy to meet vitamin D needs through sun exposure in the warmer months, it’s not easy to do that during the colder months.⠀
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Milk (both cow and many plant-based ones) are fortified with vitamin D, which helps. But it won’t meet the RDA of 600 IU for kids age 1 and up. Each cup of milk (8 oz) has about 1/6th of the daily recommended dose.⠀
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The easiest way to make sure they get the vitamin D they need during the wintertime is with a supplement. The favorite in our house is @wellvites multivitamin gummies! #ad⠀
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My kids LOVE to eat them, and I love that they have no sugar added! They’re vegan too and have 5g of fiber. They’re a great choice!⠀
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Are you able to get outside much in the winter where you live??⠀
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