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Do you remember the first time you were allowed to make your own meal? 

I clearly remember the night I switched our family dinner experience to a family-style service.  

Family-style is a way to serve food, usually with meal items on platters and in bowls, centered on the table. Kids and other family members serve themselves.  My daughter looked up at me at the end of our meal and asked excitedly, “Mommy, are we going to eat like this all the time?”

She loved having all the food on the table and the freedom to choose her meal. I loved knowing that all I had to do was select the menu and prepare the food.

I knew I was onto something.

Why You Should Try Make-Your-Own Meals

Over the years as a mom and pediatric dietitian, I’ve come to see the value in letting kids make their own meal (or snack). Aside from the smile at the end of a meal, there are some real benefits to taking this approach.

1. Autonomy Fosters a Sense of Capability

When I teach about child nutrition, I always include the topic of child development. I believe it gives parents priceless information about what motivates some the typical behaviors we see in children, like picky eating or asking for specific foods that peers eat.

We know from studies in child psychology that school age children are developing their sense of capability. In fact, experts call this phase the Industry vs. Inferiority phase. If a child learns a new skill, she’s more likely to view herself as a capable human being. If I child fails to learn, or, someone does the skill for her (such as making food choices, or assembling food, for example), she may learn she’s inferior, or incapable.

When kids learn they’re capable, they can grow into independent, autonomous individuals. This feeds into their self-esteem, as well.

Letting kids make their own meals provides an opportunity to cultivate autonomy in everyday life.

2. Self-Service Encourages Learning about Appetite, Food Preferences, and a Balanced Plate

Kids are born learners. In fact, they’re learning about food, what they like and dislike, how much to eat, and how to make a nutritious and satisfying meal. And all this can happen during mealtime!

 Letting your child serve herself gives direct feedback so she can keep learning about food and her body.  For example, when your child puts too much food on her plate, she learns to take less and come back for seconds. If she doesn't serve herself enough, she learns to take more next time.

She may learn to take small amounts of new foods so she doesn’t waste it. And, by watching you, she’ll learn what a balanced plate looks like.

3. Kids are More Likely to Eat It

I remember watching my kids make their own plates at parties. After giving some loose guidance such as, “pick a fruit or a veggie,” and “choose a good protein source,” I let my kids pick and choose what they wanted to eat. And they’d eat a good meal.

No big surprise. Some research indicates that when kids can be “hands on” with food and in charge of their selections, they’re more likely to eat what they’ve chosen. Plus serving oneself may lead to less overeating and being open to new foods.

4. Family-Style Meals Cultivate Fine and Gross Motor Skills

Cutting a piece of lasagna with a fork and knife, and pouring a glass of milk may seem easy for you and I , but for a child, there’s a big learning curve to climb. Yes, of course, you need to be there for support (especially for the safety aspects of using a knife!), but you’re letting your kid figure it out.

The table is a great place to cultivate the fine motor (cutting or sprinkling shredded cheese onto food) and gross motor (passing bowls or spooning food onto a plate) skills all kids need to learn and develop.

At Sunnie, it’s important that all kids are supported in their developing autonomy and skills with food. Our lunch kits its are designed with this in mind.

If your goal is to raise an independent, healthy eater, you can start cultivating her independence now. Just let your child assemble lunch.

Shine on, friends!

Jill Castle, MS, RDN

Want your kids to eat more plants? Many families are moving toward a plant-forward diet, one that includes more plant foods than animal-based foods. Yet, some kids won’t touch a vegetable, and others eat them, but don’t come close to the daily recommendation of two to three servings a day.

There’s no doubt a plant-forward diet is good for one’s health and the planet. So, if you’re wondering why your family should embrace plant-forward eating, and how to get started, we’ve got you covered. First, let’s dive into definitions to set the foundation.

Plant-Based Eating vs. Plant-Forward Eating

According to a 2017 Nielsen survey, 39% of Americans are trying to eat more plants. That is, more fruits, vegetables, grains, beans, nuts and seeds. Yet, confusion exists around the terminology associated with plant-forward eating. Does eating mostly plants mean you’re a vegetarian? A vegan? What’s the difference between plant-based and plant-forward diets?

If you're a parent who wants to serve up more plant-oriented meals, let’s set the record straight. Here’s a rundown of the differences:

A Plant-Based Diet is an eating pattern consisting of foods derived from plants, including vegetables, grains, nuts, seeds, beans and fruits with few or no animal products.

A Vegetarian Diet means abstaining from the consumption of meat and possibly other animal products, like milk, for moral, religious or health reasons. The vegetarian diet is further categorized into the following:

• lacto-vegetarian diet (allows dairy products in the diet)
• lacto-ovo vegetarian diet (includes milk and eggs in the diet)
• ovo-vegetarian diet (allows eggs in the diet)
• pescatarian diet (includes fish)
• flexitarian diet (occasionally consumes meat, dairy and fish in small amounts)

A Vegan Diet is an eating pattern that pays strict adherence to an animal-free diet. Vegans avoid using products made from animals as well, such as honey and leather goods.

A Plant-Forward Diet is an eating pattern that emphasizes plant foods, such as fruit, vegetables, grains, beans and seeds over animal-based foods. However, all foods fit on the plate, but the balance favors plant foods.

As you can see, all of these diet patterns emphasize eating plants as the anchor to the diet. For families who are just starting out, a plant-forward diet is a good place to begin.

An Emphasis on Eating More Plants Has Health Benefits

There’s been quite a bit of research in adults suggesting positive impacts on heart health, weight, diabetes, and the gut when adults eat a plant-based diet. In children, we don’t have the same level of research. However, it’s generally recognized that eating more plants is desirable and healthy for kids.

Some research has found healthier body weights in children who follow a plant-based diet. But, there’s also been evidence of nutritional deficits when children follow strict vegan diets. That’s often due to the removal of meat and other animal products, which may cause nutrients gaps including calcium, vitamin D, iron and vitamin B12.

If families want to be more plant-forward, they can do so by reducing the amount of meat and animal-based products they consume, while placing more emphasis on vegetables, fruit, whole grains, nuts and seeds in the diet. Animal-based foods in the diet, like dairy, can help ensure proper amounts of calcium, vitamin D and protein because the naturally-occurring nutrients are easily absorbed and used by the body. Also, including a small amount of meat, poultry or fish can supply a good source of iron, zinc, healthy fats and vitamin B12.

Plus, eating more plants means more fiber in the diet, feeling fuller after eating, and more regular toileting habits.

Sunnie is a Plant-Forward Lunch Kit

Our lunch kits use whole grains, vegetables, fruit, nuts and seeds, but you’ll also see dairy foods like cheese and yogurt. We know how important it is for kids to build strong, dense bones, especially during childhood. We also appreciate the other nutrients provided by dairy foods which help kids feel full, close potential nutrient gaps, and help little brains develop. We want kids to get the health benefits of plant-forward eating, while also getting all the nutrients they need to grow well and thrive.

Shine on!

By Jill Castle, MS, RDN

Why do all of our lunches feature a “build-your-own” concept? It’s a question that a lot of people ask us. There’s actually a very important reason and it ties back to our partnership with Jill Castle. Jill’s philosophy around feeding (and nourishing) young children revolves around this notion of building independence. Studies show that when children are “hands-on” with meal preparation (e.g. help to wash lettuce, pick herbs, set the table), they’re more engaged, more likely to eat what they’ve made, and generally on track for better eating habits in the long run. From the first time babies are given food in their high chairs, allowing them to feed themselves — as messy as it is —  is a fundamental milestone in learning to interact with food. Self-feeding sets the blueprint for independence and adventure with food as kids grow through toddlerhood and beyond.

Sunnie was built upon these positive principals. Each Sunnie lunch box is a “build-your-own” kit so that kids can do it their way: eat all the sauce with a spoon, nibble on some cheese, make a pizza slice, or skip the bread. We know how important it is for kids to do it themselves, and in their own way. At Sunnie, we support them 100%.

How many times have you packed a lunch for your child and found him grouchy, tired, or — even worse — hangry after school? Figuring out what your 4-year-old “picky eater” will actually eat at school is like throwing darts at a board. Today, parents want to pack nutritious lunches for their children, but they’re crunched for time and unsure their little ones will actually eat it. Lunch is truly a mystery meal. You don’t really know what or how much she ate before racing off to play with friends.  

We’re moms like you, and just like you, we worry about whether our kids are getting the nutrition they need — especially at school. That’s why it’s important to us that Sunnie is research-based. Our product is rooted in understanding what will provide the best fuel (hello, balanced macronutrients!) to nourish children between the ages of 4 and 10, and help them thrive. The internet is overflowing with tips on how to prepare healthy lunches for kids and how to help them develop healthier eating habits and more sophisticated palates, but they all require a significant time investment, leaving parents feeling overwhelmed and guilty if they can’t follow through. At the same time, parents who pack lunches from home often miss important food groups like fruits and veggies, while over-doing crunchy snacks and sweet treats. The options for nutritious, delicious lunches that are attractive to on-the-go kids and parents are very limited, forcing parents to choose less-than-healthy options just because they are convenient and (sigh) desirable to their kids.

Since nutrition is a complex science, we felt it critical that we partner with one of the best and most well regarded pediatric dietitians that we could find. Enter Jill Castle, MS RDN. Jill’s 28 years of experience in feeding children and truly getting to the bottom of how to nourish kids from the inside out is what prompted our collaboration. Jill helped create the ideal framework for energy, nutrients, healthy fats, and sugars. 

What does that mean for parents and caretakers? It means that you can feel good knowing that your children are eating a balanced lunch without all the yucky stuff. You’re giving them exactly what they need to shine throughout the day.