My Child’s Food Diary for One Week

by Sarah TheHealthyHomeEconomist September 8, 2011

My Child's Food Diary Does NOT Follow This!

I get a lot of email requests to post my family’s weekly menu.

Truth is, I’m not much of a meal planner. My approach to healthy eating is to keep the junk out of the refrigerator and the pantry (I’m pretty vigilant about this) and keep us fairly loaded up with many healthy food options at all times. I learned this from my Mom whose side of the family has some pretty significant weight issues.  She taught me that if it’s not in the house, you’re not gonna be eating it. It really works!

With the fridge and freezer full of healthy options, whipping up a nutritious meal is the only option and I can be flexible and open to whatever my family is hungry for at any given meal.   I tend not to cook very gourmet most of the time as two of my kids are still at the age where they prefer simple foods.

This is not to say that I don’t plan out leftovers.  I do this quite a bit and will have a post primarily dedicated to this coming out in the next few weeks.

I’ve also shied away from posting my personal food log as I don’t want people who read it to think this is how you have to eat if you’re eating traditionally.  There are many ways to successfully implement a traditional diet as discovered and written about by Dr. Weston A. Price in his epic work Nutrition and Physical Degeneration.

I actually did post 4 days of what I ate last year when I was on the GAPS Diet.  Those of you eating that way right now might find this helpful.

But what about meals for kids?

My Child’s Food Diary for One Week

My first grader had a school project assigned last week to log everything she ate for a solid week.   This project will be turned in tomorrow, so I thought it might be helpful to post this food diary for others who are new to traditional eating and basically struggling to figure out how to feed their children.

I am a little tentative to post this for the same reason I’ve avoided posting my own food diary … I don’t want folks getting hung up on the details.

The basic premise is to feed your children whole, locally produced, unprocessed foods as much as possible with liberal amounts of nutrient dense animal fats which are loaded with the fat soluble activators A,D, and K.    Remember that the Eskimos ate very differently from the South Sea Islanders as well as the other cultures identified in Dr. Price’s book, but the common denominator is that they ate what was available locally in unprocessed form and greatly revered the nutrient dense animal fats available to them.  These fats were considered of particular importance to growing children.

Thursday, September 1, 2011

Breakfast

Grassfed sausage, raw grassfed milk, homemade ginger ale

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch (at school)

Antibiotic free turkey slices, organic fruit roll, veggie stix, organic grapes

Dinner

Homemade chicken nuggets (cooked in coconut oil), organic green beans cooked in butter, raw grassfed milk

Friday, September 2, 2011

Breakfast

Sprouted toast with sunflower butter, raw grassfed milk

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch (at school)

Boiled egg, organic fruit roll, homemade macaroons, veggie stix

Dinner

Rice mac & cheese, grassfed beef with juices, organic cucumber and carrots, raw grassfed milk

Saturday, September 3, 2011

Breakfast

Sprouted toast with sunflower butter and raw honey, kombucha

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch

Homemade chicken soup (soup had rice and veggies in it), raw grassfed milk

Snack

Carob chips and organic lollipop at a movie

Dinner

Soaked waffles, bacon, peas cooked in butter, raw grassfed milk

Sunday, September 3, 2011

Breakfast

Soaked waffles, raw grassfed milk, kombucha

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Snack

Organic peanut butter and raw honey on a spoon

Lunch

Grassfed burger, carrot stix, orange juice

Dinner

Homemade chicken soup (with veggies and rice in it), raw grassfed milk

Monday, September 5, 2011

Breakfast

Soaked waffles, raw grassfed milk, kombucha

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch

Grilled cheese with bacon, broccoli cooked in butter

Snack

Milkshake (made with raw vanilla ice cream)

Dinner

Pastured chicken with broth, asparagus cooked in butter, raw grassfed milk

Tuesday, September 6, 2011

Breakfast

Sprouted toast with sunflower butter, raw grassfed milk, kombucha

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch (at school)

Roast beef, sprouted pretzels, organic fruit roll, organic raspberry pop tart

Snacks

Organic lollipop, milkshake (made with raw ice cream)

Dinner

Grassfed burger, broccoli cooked in butter, cucumbers, raw grassfed milk

Wednesday, September 7, 2011

Breakfast

Organic peanut butter and raw honey on sprouted toast, raw grassfed milk, kombucha

1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

Lunch (at school)

Boiled egg, organic fruit roll, sprouted pretzels, carob chips

Snack

Organic lollipop, sunflower butter toast

Dinner

Pastured chicken, broccoli cooked in butter, raw grassfed milk

 

I know one of the very first questions I will get about this food diary is where to get the high vitamin butter oil, fermented cod liver oil and fermented skate liver oil.  Only one company in the world makes these high quality whole foods supplements and it is the only brand of cod liver oil I personally would give my children.  Click here to find out about Green Pasture Products.

Was this food diary helpful to you?  Did you get any ideas for your own kids’ meals and school lunches?

 

Sarah, TheHealthyHomeEconomist.com

 

Comments (133)

  1. Hi Sarah,
    I would like to start giving my 6 year old daughter vitamins and supplements. I would like to know what are the benefits of high vitamin butter oil and if I could just give her homemade ghee made from pastured butter. This of course may not be the same as the butter oil, but I thought I’d ask anyway.

    Reply
  2. Thanks for posting. I can imagine the trepidation you might feel in sharing such “personal” information, but it does help those of us who wonder if we are somewhere on the right track.
    I must ask though — where do you get organic poptarts?? Is this something you just buy from the healthfood store or do you make them?
    I’m sure part of it is because of the nutritious beverages your kids drink, but I noticed–like here at our house–it’s not a gross amount of food or food choices, it’s still pretty simple. A meat, a veggie and/or a fruit at most meals. I need to be better about regularly administering the FCLO over here!
    Megan\’s last post: 5 items I would have in my medicine cabinet

    Reply
    • Sarah, TheHealthyHomeEconomist

      Most first graders prefer very simple foods and don’t like complex flavors yet so this is how the meals are served typically in my house. My oldest is getting into the gourmet side of things and I sometimes will cook a separate gourmet meal for my husband and I when we get tired of the simple kid friendly fare!

      I buy organic poptarts from the store on occasion. It is clearly just organic junk food with little benefit and should be kept to a bare minimum. I try not to be too militant as I don’t want rebellion either.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
      • Sarah,
        you make a good point that was on my mind when you said “I try not to be too millitant as I don’t want rebellion either.” With young children, my 1-year old for example, it is easy to keep hi away from processed foods, junk foods, etc because he knows no better. But as children grow, want (and need if I may add) to explore their world and form their own conclusions about things I can see food being a challenge. If we are too restrictive with them and/or do not positively communicate the reasons we eat the way we do the whole concept will become offputting and can cause rebellion that none of us want. I believe there is a fine line we walk.
        Danielle\’s last post: Need Meal Planning Inspiration

        Reply
  3. Sarah,
    Most of us really do like to keep meals simple. (husbands and children prefer it) Cooking gourmet meals should be a special treat anyway and I know I don’t have the time to spend hours in the kitchen cooking “meals” because getting the “best” sources of food takes more time but very much worth it. Thanks for sharing! I love following your site everyday.

    Reply
    • Sarah, TheHealthyHomeEconomist

      I feel the same way, Teresa. Simple is best and very quickly prepared in most cases. I do long for gourmet though more often and am relieved to see my older children getting into more complex flavors.

      I do make Thai and Indian food every couple of weeks and my kids do all love this! :)

      Most of my time each week is spent making broth and good quality soups. You just can’t buy these items. I make huge batches of soaked waffles or pancakes at one go too and then we have them for several days.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
  4. Dumb question… but how are you giving these oils to your children? 1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil

    Reply
  5. I’m curious as to how you contradict what the school is teaching is “right,” in regards to the food pyramid or plate, or however they’re teaching it these days. I haven’t bought boxed cold breakfast cereal for over a year. We drink raw, pastured milk and make our own yogurt, soured cream, and dairy things. I send her off to school with a tummy full of organic, soaked rapadura-sweetened oatmeal and when she arrives they feed her a box of Lucky Chrarms with chocolate milk and sugar sweetened, fruit-punch flavored yogurt. Breakfast is provided for EVERY CHILD at our school, and they expect the kids to eat it. It’s infuriating. Their heart is in the right place, but that’s just not how or what we eat. I don’t know how to tell my daughter she shouldn’t or can’t eat it when every other kid is. Short of pulling her out of school I’m at a loss for what to do. Ideas?

    Reply
    • Sarah, TheHealthyHomeEconomist

      My kids’ school is pleasantly alternative in this regard. No chemicals or pesticides used anywhere on the school property. The children all have a horticulture class where they learn to work the soil properly and plant/tend organic veggies. There are free range chickens and goats on the school grounds which the children care for. Yesterday, my son learned to catch fish with a net (the school is on a large freshwater lake)! He came home very proud and informed me that he knew how to detangle fish from a fishing net!

      With folks who aren’t on the same page, I’ve found it best to just not discuss and just say that you have your own way of eating which you hope they will respect and leave it at that.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
    • Write a letter to the school explaining that she doesn’t/can’t eat these things (you could say she’s “allergic” to food dyes or something, it’s not that far from true) and that you will provide breakfast to her. Send her with a snack she can eat while the other kids are eating their breakfasts, so that the school sees she has something to eat. Explain to them that you just aren’t comfortable with her eating that sort of junk food. If they’re going to be adamant about it you might have to get pretty firm…but seeing as this is an everyday thing, not a rare treat, I’d fight it.

      As far as your daughter, just tell her that you don’t eat that way and why not. My 3-year-old understands it perfectly fine, and when she does AWANA at church she takes a snack with her and doesn’t complain about it. I forgot for a minute (I was really tired!) and asked her what she had for snack last night (they go Wed. nights) and she sounded puzzled and said, “An apple,” which is what I sent with her. Oh, yeah…. Kids are smart, she’ll get it, and might even remind the school after awhile!
      Kate @ Modern Alternative Mama\’s last post: Recipe Collection: Top 10 Desserts

      Reply
      • Please don’t lie to the school about your children having ‘allergies’…It makes it much more difficult for people to believe families whose children DO have true allergies to certain foods. Being honest with the school is your best option.

        Reply
        • I know you mean well with that reply Laura, but it’s not lying. ALL bodies are allergic to this crap. Our human systems were not made to intake these artificial & toxic unnatural products. One of my children gets rashes if she eats something with artificial or processed / unnatural ingredients. The other 3 don’t get rashes, but they are grumpy and sluggish the rest of the day, same for me & my husband. When we used to eat them regularly, we got sick at the drop of a hat. Since we’ve stopped, we hardly ever get sick at all. And when we do, it’s gone in about 2-3 days. That to me is enough to warrant saying we are allergic to foods that are not healthy. PLUS – those “allergies” can show up at any time, without warning, no matter how old you are. If your body is truly properly nourished, it will stand a much much better chance of not reacting negatively (rashes, etc.) to a natural God given food. But EVERY human body will react in some way, whether immediate or delayed, to unnatural food. So I don’t see anything wrong at all with telling them your child has allergies to that junk. Because THEY DO. Everyone does. Even if they don’t get a rash or need an emergency epi-pen treatment, the negative effects will eventually become apparent. The definition of the word allergy is this: “A damaging immune response by the body to a substance”. And there you have it.

          Reply
    • Dawn,
      I just had a conversation with my son last night about community snacks in his first grade school classroom. I asked him what ingredients he thought might be in the first week’s snacks (graham crackers twice, cookies, and Handi-Snacks cheese and crackers). He was onto me in a second and said, “You mean which ones have gluten in them?” since that’s an issue at our house and we try to stay “low gluten” for best health. We talked about that ingredient, sugar, and did any of them have butter in them or margarine and unhealthy fats? I asked if those were growing foods good for the brain or fun foods. He’s smart enough to know the answer. He seems cool with my compromise: he can choose one group snack each week to eat, and the rest of the time he has his own snack in his bag. When I talked to the teacher at open house, she was extremely understanding of my quest to eat healthy foods (some readers advised me to pull the “allergy card” too, but I totally agree with Laura that making up an allergy is not a good example for your child nor a healthy relationship with the teachers/school).

      Good luck with the breakfast battle! :) Katie

      Reply
  6. Sarah,
    thanks for posting this. I appreciate it. My K & 1st grade boys are already doing the CLO and butter oil mix, but what does the skate oil add? Would you say it is as strong in flavor as the CLO? Also, sprouted pretzels – do you make or buy? Do they contain gluten? We are gluten free.
    Thanks!
    Kim

    Reply
    • Sarah, TheHealthyHomeEconomist

      The skate oil is a different mix of nutrients from the cod liver oil. I use both just because I’m not sure which oil would suit my children best so we just mix them to be sure! :)

      The pretzels are sprouted wheat (I buy at the healthfood store) and while sprouting does break down gluten and improve digestibility considerably, if someone is sensitive to gluten they might still have a problem. If your gut has healed sufficiently though you might find them to be ok.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
      • My thought exactly. My almost 9yo son eats constantly (or wants to) throughout the day, and I see him having behavior related to low blood sugar issues if I don’t keep him contantly fed. Also, If I don’t give him a decent amount of carbs, he’s RAVENOUS. But I’m not buying wheat noodles anymore. Any suggestions. He does like a sweet potato now and then, but I’m running out of ideas.

        Thanks for sharing. Please know that most of us understand your feelings of not wanting to share specific info and appreciate all that you do for us in the name of spreading the news of whole, healthy, real, slow food!

        Reply
        • Put butter on EVERYTHING! Make him a smoothie with a bunch of coconut milk or raw cream, a baked potato or sweet potato with lots of sour cream and butter, raw cheese on toast, make him some scrambled eggs with extra egg yolks and use cream instead of milk. There’s lots of ways to add good fat calories to a child’s diet.

          Reply
  7. I’d love to see how your childs diary compares to some of the other kids! I am continually shocked at the way some people eat…and it make me sad for their kids! I have very young kids also and so our meals are pretty simple, but if we have company I like to go all out because I love to cook…and I’m pretty proud of my kids when I see them eating anything I cook! I live by that same rule…if you don’t have it, you can’t eat it! So I only buy good, whole foods and that’s what we eat!

    Reply
  8. This IS helpful. I’m just starting out on this journey and it’s nice to get ideas on what other little ones are eating. Dawnn, can you talk to the school? Let them know that your child needs to eat a certain way or that you don’t allow certain foods? I’m not sure how the school system is where you are, but I know where I am they would be okay with that. Can you give your child a small snack before she gets to school and send her to school with the breakfast you make? Is this a program where they are sent these ‘bad’ foods, or is it a PTA thing? If it’s a parent/school run program can you suggest other alternatives? You might not be the only parent who feels that their child would be better off without sugar for breakfast.

    Reply
  9. My kids eat pretty “gourmet” stuff sometimes. They like “pink fish” (salmon) served with homemade blackened seasoning or garlic butter. My son loves kombucha, plain yogurt, pickles (homemade; they both like that), etc. Actually he’ll eat anything — he’s 2. At first I hesitated to serve them some things but then I did and they ate them. Sometimes I serve them the elements of the meal separately if it would be hard to eat otherwise. Like when I made sandwiches they had a soaked pita bread, some slices of chicken and bacon, some slices of cheese, and some roasted onions and red peppers on their plates to eat instead of a “sandwich.”

    Generally we do a lot more meat and cheese and eggs and fewer sweet snacks, especially right now. Most sweet snacks are raw ice cream or almond flour baked goods. Or fruit, they’re really enjoying apples and pears being in season!

    However, it’s good to see what others eat. Sometimes because bloggers take such a strong stance on nourishing food, it’s easy to think that they would “never” allow their child things like an organic lollipop or pop-tart…but it’s good to know everyone allows treats sometimes!
    Kate @ Modern Alternative Mama\’s last post: Recipe Collection: Top 10 Desserts

    Reply
  10. I’m curious about if any of your kiddos have a huge appetite? My son is 7 and could eat us out of house and home. We’re transitioning to traditional foods and I’m concerned that without all the grainy filler foods that he will constantly be begging for food (well… more than usual). Thanks for sharing this food diary. It gave me some good ideas.

    Reply
    • Sarah, TheHealthyHomeEconomist

      My oldest eats a lot of food and always has. But, we don’t allow refined carbs in our house. No chips, cookies, crackers, frozen pizza, juice boxes, boxed breakfast cereal to be found in my pantry. When kids “eat a ton” its usually these types of foods they are eating. Eating empty foods like refined carbs causes overeating as the child never really gets filled up. The body gets fooled for a short period of time with the calories from refined foods but the child is then hungry again within a short time as the nutrition wasn’t there which is what keeps you full for a long time. So then the vicious cycle of constant eating is what happens.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
    • My not quite 2 year old son eats 3 hot dogs at a time (the applegate farms grassfed beef) and won’t eat bread…i don’t know what we’re going to do when he’s a teenager. On the other side my 3 1/2 yo daughter is a carb queen and will eat maybe half a hot dog and he gets her left overs :o)

      Reply
  11. It’s interesting what you see when you write something down and look at it. My daughter is a bit of a carb queen and yet she has minimal carbs listed in the diary and they are all traditionally prepared (except for that darn pop tart) which I was so proud to note. I have a constant struggle with her to limit the carbs as she sees her classmates eating them constantly and I tell her she has to eat them in moderation to be healthy. She also is a fairly picky eater so simple meals seem to work best at this time. I expect that to change in the future as it has with my other children.

    Reply
  12. My 7 year old eats a lot more than this and always has eaten a lot but every kid is different. She is in the 90th percentile for height and 50th for weight so not fat by any stretch but solid and muscular.
    One hard boiled egg for lunch would be a problem. Last week I sent her with two and it wasn’t enough. Yesterday I sent her to school for 4.5 hours. She had 2 pieces of jerky, 6 slices of prosciutto, a medium sized cucumber sliced up, 2 big slices of cheddar cheese, and a few raw “ginger cookies”. I also sent a small bowl of home made mayo to dip her cucumber slices in but she ignored it. She was starving when I picked her up. The mayo would have made all the difference which is why I included it. We are on GAPS so no grains to bulk up the meal.

    Reply
      • We are in the same situation with our 7 years old boy. He eats like a teenager, and this is not an overstatment… Sometimes I wonder. We have been on GAPS for almost a year so I thought that this neverending hunger would eventually go away… He is just now starting to eat some sourdough, he eats a lot of grass fed butter, coconut oil, chicken stock based soup everyday, lots of cheese, eggs (2-3 a day), meats, vegetables, fresh fruits, some soaked nuts etc… I am being very careful as to buy grass-fed meats and butter and my eggs are free range/organic. Fruits and veggies are always organic. He is doing much much better healthwise, but sometimes I wonder what this constant and persistant hunger could be caused by. I am pregnant and I could easily say that he eats or could eat pretty much the same amount of food I eat!! Sometimes I feel frustrated as it seems like preparing food is ALL I do!!! Any thoughts??? Thanks for your wonderful blog, you are amazing and such an inspiration!!!

        Reply
  13. wow, how simple it is to eat real food!! I do pack a hot lunch in a thermos for my elementary school kids, since their school day lasts from 9 to almost 4. They still come very hungry though and need snacks right away!
    Another thing I noticed is that the more you offer the food (that is, my husband and I eat it without forcing the kids to), the likely they will try it eventually. Just this summer my youngest started eating liver sauted with onions and garlic, she actually asks for second! Not my oldest one though :)

    Reply
  14. THANK YOU!! My 7 YO DS eats very little at school (and for breakfast, too). I do try to send a nutritious lunch with him and this gives me ideas for sure. I’m not so much worried about quantity as I am about quality.

    Reply
  15. Interesting! When you include the grass-fed burger for lunch or even the soup, does it get eaten cold or heated up? If heated, how do you do it?

    Reply
  16. I`m still learning alot so sorry for not knowing… but have you posted a post on the benefits of these…? 1/4 tsp high vitamin butter oil, 1/2 tsp fermented cod liver oil, 1/2 tsp fermented skate liver oil I would love to read up on them.

    Reply
  17. I guess I wasn’t clear enough with my question… I was wondering how the food gets heated up at school or is it just eaten cold? I have a hard time coming up with lunches that are appetizing without the ability to heat them up before eating. I never use a microwave either… which makes it more difficult.

    Reply
  18. Thank you SO much for posting this! It was very helpful. I am wanting to start giving my children CLO as well but have just have one question. What “flavor” of CLO do you give your children? I think its great that they have different flavor options but am turned away by the fact that they contain Stevia. I have heard to stevia causes infertility in girls. Is there any truth to this? And what does “plain” CLO taste like? Thank you again. You’re AWESOME!

    Reply
  19. Hi Sarah,
    I am in process of switching my daughter (5 year old) and my son (2 year old) to “almost no carbs” diet, but its so hard to give them cod liver oil in a spoon. They don’t like the taste at all. I have ordered the capsules now, would that work? have you tried giving capsules to your kids? which is easier to give them? capsules or straight from the spoon? this is the most hard “food” to give them. If anyone else have any ideas, please advise.

    Reply
    • I have a 22 month old and a 4 month old. For the 4 month old I mix it with a little bit of my expressed milk. For the 22 month old I will mix it in his yogurt or a smoothie. My husband and I have a hard time taking it right from the spoon too, so I mix it in a little homemade tea and drink it fast.

      Reply
    • Sarah, TheHealthyHomeEconomist

      Capsules are fine. Whatever you have to do and tricks you may have to pull out of your hat to make it happen, just do it! Kids desperately need this stuff and too many folks who otherwise eat pretty healthy do not give it to them which I don’t really understand. Yes, all kids will turn up their nose to it, but if you gently insist and don’t take no for an answer they will take it and eventually learn to deal with it and then one day thank you because they won’t be suffering from all kinds of chronic illness in their 20′s like most of their peers are.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
      • We make our own homemade nut butters (been doing this since waaaay before it was “fashionable”) and we usually tried to hide the CLO in the nut butter on a tablespoon. It wasn’t 100% effective but it was a better option than trying to get kids to take CLO right off the spoon. I don’t like it myself so I use almost anything to trick myself into taking it. The kids usually followed their mouthful of oil and p. butter with a cracker or a small hunk of sourdough bread. Then a big glass of raw milk. They are all grown and married now and still do it this way for themselves and their kids. Kids teach what they learn!

        Reply
      • I HAVE to tell this to everyone. My daughter who hated CLO, now takes it from spoon chased after with orange juice twice a day : ) but the first day, it took me more than an hour to convince her, second day it was about 10 minutes and then no problem at all.
        Thank you Sarah and everyone else about the tips.

        Reply
    • I use a glass eye dropper to give my daughter her cod liver oil. I squirt it in her mouth. She takes it just fine this way and you can aim for the back of the throat and follow with water so they don’t taste it as much. Offer stickers or quarters for taking their cod liver oil.

      Reply
  20. I give the CLO (flavor of their choice…. you might have to try a few till you find the right one) first, with a dosage syringe that Green Pastures sends along. Immediately afterwards ( I already have it waiting on a spoon), I give them the butter oil with a generous amount of maple syrup over it to hide any undesirable tastes. Then they take a drink of milk or water.
    Maybe you’ll need an added reward in the beginning.
    It takes a while for them to get used to it, but it gets easier all the time. I think we could already do it without the maple syrup. :-) Hope this helps and Good Luck!

    Reply
  21. Loved reading what your child ate for a week. I too would be nervous to post what my kids eat. My mother in law already thinks I deprive them. :( Maybe someday I’ll be bold enough to post their food diary. We are a pretty limited carbs family and people just think that’s insane. Glad to see I’m not the only one who isn’t following the food pyramid….or food “plate”.
    Brittany @ The Pistachio Project\’s last post: On My Shelf: The Parents’ Concise Guide To Childhood Vaccinations

    Reply
  22. Christy Shaffer-Belisle via Facebook September 8, 2011 at 1:45 pm

    I have seen the butter oil with the cod liver oil recommendation on Weston Price site, but I don’t recall seeing the skate liver oil; what is that, where can I get info on it?

    Reply
  23. Love the idea of rice mac and cheese! My son has never had real mac and cheese, but I might give this option a whirl! Thanks for the ideas!!

    Reply
  24. HI Sarah, I have a several questions. One, what brand and where do you buy the antibiotic free turkey? Also, do you make the fruit rolls? Now, onto the butter oil. Do you have to refrigerate this? I put my in the fridge and now it’s solid and I’m not sure how to take it.

    Reply
  25. Love it! Would love to see the reaction of the teacher. Would love to see what the other kids eat. We homeschool now, but I was always shocked what the kids ate in the cafeteria and what the kids brought in their lunch boxes……some of them had not even one nutritious item.

    Reply
  26. Marta Navaret via Facebook September 8, 2011 at 1:54 pm

    I am very proud to share the my autistic kid eats a menu very similar to that, except for the scrambled pastured egg fried in coconut oil or lard. He has improved a lot too.

    Reply
    • I am going to apologize in advance here if I step on any toes. As someone who loves to read your blog, I have a question I just have to ask. Is the list above written exactly the way your daughter turned it in, or are all the extra details added for us here? I’m a former public school teacher, if I gave that assignment and the list above were turned in with all the repeated health food adjectives added (raw, organic, grassfed, antibiotic-free), especially by a young child, my gut reaction would be “Oh brother, this family sure has something to prove,” and an eye roll. This is coming from someone who believes strongly in all those adjectives.

      I feel the same way even eating with friends and family, if they are into healthy eating they always seem to have to relay every minute detail of how exactly every aspect of the food is top-notch. I’m from the Midwest, I guess to me it just comes off as bragging somehow, like “Look how well I eat” or “I want to make sure you really appreciate what I’m giving you here.” On a food blog it makes perfect sense. On a 6-year-old’s homework? Yikes. Like you said though, your daughter’s school is very alternative. I really, truly do not mean to come off snarky about it. If it comes off that way to “a member of the choir” though, it will seem passively yet extremely preachy to most other folks.

      My oldest child just started kindergarten this week– I love your list for ideas. I easily get into food ruts. She is supposed to bring a “healthy” snack to school each afternoon (school’s own word there), but I get the feeling that that means just about anything that doesn’t come out of a snack machine. Watch, I would try to make some WAPF-style potato chips and I would probably get a note from the teacher saying not to send any more junk food because now three kids said they want to bring their Fritos chips tomorrow. If a kid has a birthday or some special occasion, homemade treats for the class are forbidden, any class treat has to be store-bought. Even though we have a coop in town, that just rubs me raw. Good thing that doesn’t apply to her own personal snacks.

      Reply
      • Thank you! I was thinking the same thing, and was wondering why no one had said anything. I did notice however that your comment wasn’t even acknowledged, and many just scrolled on past… You do have a great point about this being preachy… but I am also from the Midwest… I feed my girls very well, but I do not come off as preachy because I don’t like making other families feel like they are severely harming their children if they don’t feed them the same way that I choose to… I am the mother of My children, not of any others, It is not my place nor should it be anyone else’s place to judge a family if they decide to send their kids to school with a Lunchable … There is a different approach to getting a healthy point across rather then making people feel shameful in what they eat… So rather then bragging with your adjectives, I suggest, simply giving praise to those taking baby steps towards trying to start their family on a healthy lifestyle… Growing up in the Midwest through many generations of unhealthy Amish way of eating it was very hard to covert my family to a healthier lifestyle rather then cooking everything with lard and frying it… I still allow my children some carb foods because they have very old fashioned grammas whom believe that they should receive a home baked cookie of gramma’s making when they come over… and their shouldn’t be shame in snacks… I saw what… 4 posts about how horrible it was for an organic pop tart… c’mon… Most of these posts are about how your children are still hungry! all the time they are hungry! I tell mine to go out to the garden and eat your lunch … We also have many fruit trees … we CAN or Freeze most everything to get through the winter months, we eat meat that we hunt… deer, rabbit, fish, what have you… let your children eat breads, sugar is not a danger to your child… I am worried that your children aren’t getting enough calorie intake …My girls are outside from sun up to sun down and have amazing appetites, they need lots of protein and carbs! to help them through … My Middle daughter struggles with sweating … so if she gets too hot… guess what… I am told by a doctor to give her potato chips! They aren’t a normal snack … but it’s okay to let your child have it… they aren’t going to develop cancer and die when they are 20 because you fed them chips once in a while… I strongly think in teaching healthy eating habits, forbidding them to not participate in a sugar snack at school makes it kinda seem like a forbidden fruit… if your children are still hungry at school they are trading with friends to get lunches they want… and if they aren’t … they will be… the best thing to do is guide them about portions… not forbid them….

        Reply
  27. @ Christy, the skate liver oil is also carried by Green Pasture Products. Some folks who don’t do well on the fermented cod liver oil do very well on the skate liver oil instead. We do both at my house. I have muscle tested to do well on the fermented cod liver oil but I muscle test stronger for the skate liver oil.

    Reply
  28. I should also add that my kids’ school is quite alternative. They have a school wide organic garden/horticulture classes and the children tend free ranging chickens and goats. Yesterday my son learned to fish in the lake with a fishing net. They use no chemicals or pesticides anywhere on the school grounds.

    Reply
  29. Sarah I’ve recently bought a couple of boxes of fruit rolls as my 4-year old is going to school for the first time and wanted to give him a treat every now and then.
    But, OMG, these fruit rolls gave him a huge sugar craving, almost like a drug-addict!
    He wanted more and more…
    I have to note that my son does not have a sweet tooth at all, he’d not even taste my home-made arrowroot cookies.
    He eats a lot of fruit and raw veggies (a ton more compared to your child), healthy fats and protein therefore I wonder why he got this over-reaction to the fruit rolls. Maybe he’s just too sensitive to added fructose, so no more fruit rolls for him!

    Reply
  30. This is my dream school:)Makes me wanna move there:)Here in oregon I have to travel an hour to get raw milk but it is no problem I am just happy to have that sorce:) and I am very concerned how the school will be when my son will see all this weird processed foods..He is a picky eater but we got there that he prefers fressly prepared meet instad salami…I think it is a good sign and the gaps diet working…

    Reply
    • Here’s some info on the skate liver oil:
      Similar in Vitamin A, D, & K and fatty acids as the fermented cod liver oil, but is 4 times richer in vitamin E and 3 times the DHA plus contains many of the hard to find nutrients found in shark liver oil such as Squalene, Chondrotin, and Alkoxyglycerols.

      Rami Nagel’s book, “Cure Tooth Decay”, recommends skate liver oil in addition to FCLO and HVBO. It seems to work particularly well for children in building and remineralizing bones and teeth.

      Blog post from Dave Wetzel of GreenPasture.org on skate liver oil:
      “Skates are members of the same family of fish as Ratfish and Sharks. They are bottom feeders and found in all oceans of the world. There is limited fishing of this fish as the market for their meat is limited to just a few cultures.

      “Skate livers are very large and produce a very deep orange pigmented oil. I knew little of this fish species but was told by an old Russian fisherman that i needed to make this oil. He spoke broken English so the conversation on the subject was short and to the point.

      “Since the Skate Liver oil introduction I have found many historical writings on the use of Skate liver oil during the 18th and 19th centuries. I am particularly intrigued by the comparison between Dr. Prices notes on the color of oils that he identified as rich in activator X and the skate liver oil’s deep rich orange color.

      “People who use the skate liver oil will defend the product as the one they need and will not give it up.”

      Reply
  31. Thanks for sharing this, Sarah!
    We follow a similar approach at our home. We keep meals simple and make sure to have a healthy well-stocked kitchen that makes day to day meal prep easy. I love to see my kids appreciating a simple artichoke (dipped in a super quick butter sauce). The challenge comes when they start eating meals outside the home (playdates, school birthday parties, etc…). Keeping a really clean diet at home helps to balance out those times.
    Lisa @ Real Food Digest\’s last post: How to Take Care of Your Knives – Tips from a Pro

    Reply
  32. Hi Sarah

    I am just wondering what else you use your stock in besides your chicken soup as I have a freezer of stock and not sure what to use it on.

    Thank you

    Reply
    • Lara, use your stock to cook rice! You can also drink it when you feel like you’re starting to get sick. Thaw it on the stove and season it with garlic, salt, whatever herbs you like, and drink up! Use it to make sauces and gravies for meats and veggies. I like to cook greens, like kale, chard, and bok choy in bacon fat or lard with sea salt, garlic and chipotle chili powder, then add a little chicken stock to steam them until they’re tender. Delicious!

      Reply
  33. Thank you! Know I understand. I have been giving my three year old toddler every morning a boiled egg ande know I was feeling that’s not making him so good. Really thank you.

    Reply
  34. I must be a meal planner. I am too fickle otherwise! Sarah, thank you for all of your work and information. Is there a good enzyme book can point me towards that I can educate myself about them?

    Reply
  35. Are you ok with your daughter eating the following items:
    This is right on time! I am having a hard time at my daughter’s new school. Before we moved I was able to make her a lot of things from scratch and her teachers were on board with trying to keep her on a healthy diet. Now that we live abroad, the things I send (boiled eggs, leftovers, etc.) are not well received. Her teacher wants to meet with me to discuss her diet among other things… Here is an excerpt from an email she sent me:
    Are you ok with your daughter eating some of the following:
    1) Skyflake crackers
    2) Fita crackers (round)
    3) Plain bread
    4) Healthy Option cereal — look like cheerios (small round bites)
    5) Pasta
    6) Cheese
    7) Cold cut meats
    She seems to be craving carbohydrates…as well as eating the fruits…and she does do a lot of exploring throughout the day so I think she is seeking energy foods. What do you think?”

    Um, no, not most of that list. I can’t even find meats without nitrates yet but I am trying. Any suggestions on how to handle this conference? We are hardly totally traditional with our eating but I am trying to get that way and was much closer in the US. I am going to suggest some of things left in the comments but I am frustrated that they also give her crackers and things without my consent. Oh, and my daughter is in the 90%ile for weight and 50th for height. She is a big girl. And being adopted at almost age two I feel we are already making up lost time on possible nutritional deficits.

    Thanks Sarah and everyone

    Reply
    • Sarah, TheHealthyHomeEconomist

      That’s a toughie. If it were me, I would say at the conference that you are well researched on the subject of nutrition and are basing your daughter’s food choices on Traditional diets which did not include refined carbs of any kind. And, whether or not the school agrees, you hope that your choices will be respected and your wishes followed and leave it at that. No use arguing or even discussing with those who cannot be moved.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
    • I think it’s Applewood or Applewood Farms or something similar who carry a nitrate free cold cut/lunch meat option. You’d have to do a web search to see what you can locate.

      Why on earth would a school object to hard boiled eggs I wonder? That seems odd and I would get a second opinion from the school on that one. They should be more in the business of objecting to the junk served by the school, not the nutritious foods you’re sending from home. Is the whole world backwards nowadays about food?

      Someone recently had a recipe for sourdough whole wheat crackers which sounded good. I’m going to try them as soon as the weather cools and I can use my oven. ;-) It might have been Kelly the Kitchen Kop of Jenny from Nourished Kitchen, but I can’t remember. Again, maybe a web search would yield something. Sourdough can be a pain, but I wouldn’t be without it in my kitchen.

      Reply
  36. Thank you for posting this! I’m going to add FCLO and Butter oil to my 18month old’s daily routine this fall.
    I couldn’t help but notice that there wasn’t much fruit on the list (just thinking of my daughter who eats 3-4 servings of fruit/day). I’m wondering if maybe I should limit fruit more or is this just one of those personal preference things?

    Reply
    • Sarah, TheHealthyHomeEconomist

      Fruit is overrated and typically children eat way too much IMO. My oldest hardly ever eats fruit. You can be totally healthy without it. Sometimes parents give fruit too much as a sub for sweets and kids love it because it is still a form of sugar after all. My kids eat fruit just a few times a week and rarely drink fruit juice unless it’s fresh squeezed when our citrus trees are in season.
      Sarah, TheHealthyHomeEconomist\’s last post: My Child’s Food Diary for One Week

      Reply
      • I agree with a lot of things on this blog, but this one I have to disagree on. How exactly is fruit overrated? I think fruit is one of the best things that a person can give to their child. When my daughter was 2 years old I used to juice oranges, tangerines, and tangelos everyday and not one of my family members got sick that winter at all. I had a lot of energy and wasn’t tired at all. It helped to build up my immune system and we all felt great. Some people would say that vitamin C doesn’t work, but I beg to differ because I know how well it worked for my family and me.

        Reply
        • Sarah, TheHealthyHomeEconomist

          Fruit is fine to eat with cream etc but to eat on its own like most people do is dangerous to health. It spikes and crashes the blood sugar when eaten alone. If you fresh squeeze the juice and stir in a bit of cream or eat the fruit with cream, this damaging effect is moderated.

          My MIL ate fruit every morning for breakfast for quite some time many years ago and credits this unwise practice to giving her a nearly intractable case of candida (she is a nurse). Fruit for kids is fine, just understand the downside and make sure you compensate for it. Fruit is definitely highly overrated though. You can be perfectly healthy if you never eat it ever.
          Sarah, TheHealthyHomeEconomist\’s last post: Trust People Not Brands

          Reply
          • I can’t agree with that to be honest. I’ve heard of candida, but I don’t know exactly what it is. I will look it up now that you’ve brought it up. I eat fruit on it’s own as well as with full-fat yogurt and so does my child. I’m still not convinced that fruit is overrated and that it’s unwise to eat it alone. Would you mind directing me to some information about how fruit is supposedly overrated and dangerous to health because I would really like to know where you got this information from.

  37. We are fostering two children. We got our 18mon old boy at 11mon. and he weighed about 15-16lbs. He weighs about 27lbs. now and will eat anything:) If I make jambalya I cut up the shrimp for him and he has eaten fried pastured chicken livers. He pretty much just drinks milk. Our nine year old girl is learning why we don’t eat things with alot of sugar and why we don’t drink the chocolate milk at school. I have to say though that I’m trying a little at a time with her and let her eat her cereal for breakfast that she is used to. She is asking for yoghurt for snacks though and she eats what we do for meals. It is really helpful to see what other kids are eating and that simple really is good:)

    Reply
  38. I’m really enjoying your posts and I’m new to eating a traditional diet. I also have young kids and I’m looking for ways to transition away from processed food, so it’s nice to get suggestions. I’ve heard about soaking grains before and I was wondering if your waffle recipe would work as pancakes?

    Reply
      • I make the fluffiest, lightest, tastiest pancakes ever using whipped egg whites!

        Here’s my recipe:

        3 eggs, separated (keep the whites)
        1 2/3 cups buttermilk (I use my homemade stuff, but cultured, store-bought buttermilk would work I suppose)
        1 tsp soda
        1/2 tsp sea salt
        1 TBSP sugar or sucanat (optional)
        3 TBSP butter or oil
        1/2 to 1 tsp vanilla or almond extract (optional, and pick good stuff not cheap imitation flavorings)
        1 1/2 cups flour of choice (I use a spelt and white whole wheat mixture most of the time)

        Beat the egg whites first and set aside; whip 3 egg yolks until light and foamy then add the rest of the ingredients, beating together just before adding the flour, then beating again. Fold in the egg whites with a spatula until well blended. Pour a large spoonful of batter onto a hot grill, leave until the top bubbles a bit, then turn. Serve with lots of good butter and grade B maple syrup!

        My kids loved theirs with blueberry syrup (I made my own but there are some good ones on the market now), and they also liked them with peanut butter and rolled up into a carry-along finger food when they were doing chores or in a big hurry.

        Reply
  39. Hi Again

    Sarah I was just thinking what do you do if your kids go on camp for a few days or a friends house. My son is going to camp and I think of all the nitrate meats, non organic produce, Artifical colours and flavours, rancid oils things will be cooked in, Pasturised hormone milk etc and cringe but he is desperate not to look different to everyone else. Any thoughts?

    Reply
  40. Hi Sara, thank you Thank you for this. I’m struggling with some very serious issues right now that have almost shut me down completely. I’ve not been cooking, and have been afraid to spend any money on food, which is insane because we need to eat. When I saw the daily menu … it helped take some burden off me. I’m going to use it, as is, to make food for my family. I don’t have any of the supplements, nor could even buy anything right now, ( husbands job is closing in two weeks, no income, loosing our house etc) but looking at the basic menu, gives me something to follow without having to think, is a big help and took a lot of my fear away. I would like to ask you for a link to receipes, I see some there, but the nuggets, ginger ale, rice mac and cheese etc would be helpful. Also, If I could find a way to purchase just ONE of the supplements …. which one would be the best to start with?

    Reply
    • Sarah, The Healthy Home Economist
      Sarah, The Healthy Home Economist September 9, 2011 at 12:31 pm

      Hi Barbara, I understand the need to just not think and just follow a prescribed plan for a period of time until you can breathe again. I am glad this very simple menu can assist you at this time.

      If you click on recipes at the top of the blog, all my recipes are organized by type. This should help you find what you need quickly.

      If you can only buy a single supplement, I would recommend fermented cod liver oil from Green Pasture Products. This is what I would buy if in your situation.

      Reply
    • Sarah, The Healthy Home Economist
      Sarah, The Healthy Home Economist September 9, 2011 at 12:33 pm

      If your children cannot do dairy, you need to do lots and lots of broth! Broth contains lots of calcium and it a really good substitute for dairy where necessary. You can see from my menu that my family consumes broth based soups several times a week .. you should do this more often if not consuming any dairy. Every day would not be too frequently IMO

      Reply
    • Sarah, TheHealthyHomeEconomist

      Yes, I don’t like that either. I do let my kids have treats on occasion. As I mentioned above, I think being militant about it fails in the long run as you just get rebellion. I think what we parents are all after is teaching our kids balance and moderation. We have to live in the real world after all.
      Sarah, TheHealthyHomeEconomist\’s last post: Trust People Not Brands

      Reply
  41. HI Sarah,
    This was such a great post. It actually made me feel better about what my six-year-old is eating. He is not a huge fruit/veggie lover, but he does eat meat and (too many) carbs. I am trying to get more protein into our breakfasts and was wondering about the sausage. I am trying to buy all of our meat from local farmers and they do offer pastured pork shares, but I have to choose between bacon cured with nitrates or uncured “fresh side,” which tastes different than bacon. I have not ordered more of the fresh side because it is so different. I’m just trying to balance supporting local farmers with just going to Whole Foods because I can get it nitrate-free. Any ideas/advice?

    P.S. I find this issue at our Farmers’ Market a lot. There are not a lot of organic options, but I feel better eating an apple from the guy down the street than from an orchard in China.

    Reply
  42. Hi Sarah.
    Do please address this issue about handling the mainstream particularly in schools. I am in the neck of things now having just ‘successfully’ replaced the chick-fil-a biscuit at our school’s fundraiser. It made the news! http://mdjonline.com/view/full_story/15447954/article-School-passes-on-fast-food-fried-offerings–opts-for-locally-made-fare?instance=secondary_story_left_column Because of all the counterproductive allergy-focused policies (NO homemade food) all I could aim for is ‘raising the bar’ which isn’t tough from chick-fil-a. But at least the convesation about why butter is ‘healthy’ will start to be adressed in the community and among administration. They have been accommodating the ‘ignorant’ mom while violating the rights of the ‘informed’ mom. We should speak up (get into school roles like with the PTA, that influence decisions) and not just ‘work’ the system. Then we’re only helping ourselves and nothing will change, and things will only get worse for the informed moms that come after us.

    Reply
    • Sarah, TheHealthyHomeEconomist

      Hi Karla, it will just frustrate you to try and take on the mainstream and particularly school authorities. Just pack your child’s lunch and protect them from the garbage as best you can. Spend your energy where you can make a difference .. with folks who are open to listening and contemplating the poor choices they are making.
      Sarah, TheHealthyHomeEconomist\’s last post: Monday Mania 9/12/2011

      Reply
  43. I really enjoyed this post and got some ideas for meals and snacks! We like simple but sometimes the kids look for something new.
    It makes me sad, though, your daughter should be able to say milk, burger, chicken while modern convenience eaters should say – pasteurized homogenized rBST pesticide antibiotic milk, GMO corn and soy fed confined growth hormone burger, cage enclosed antibiotic never sees the light of day chicken.

    Reply
  44. Hi Sarah

    My kids eat very well and get lots of sun and so i am concerned they might get an overdose of vit a . What would be the signs of this. How do you make sure your kids dont get too much vit A

    thanks once again

    Reply
    • Sarah, The Healthy Home Economist
      Sarah, The Healthy Home Economist September 12, 2011 at 9:47 pm

      You mean vitamin D? You don’t get vitamin A from the sun. I am not concerned as the body has a shut off mechanism when vitamin D is obtained from the sun.

      Reply
  45. thank you Sarah for the reply . I guess I mean 2 things. Firstly if you get enough Vit d from the sun and then take cod liver oil can you overdose? I have also read that too much Vit A can be very toxic. With a good diet and supplementing with CLO how do I ensure my kids dont get too much Vit a?

    Reply
  46. Hi Sarah. My son is 12 months old, and has been receiving drops of unflavored FCLO in his bottles since he was 4 mths. Would it be ok for him to receive drops of the Skate Liver Oil as well? If yes, Green Pastures is only offering the liquid form in the spicy orange flavor. In your opinion, do you think babies react well/ok with spicy orange? Thank you.

    Reply
  47. Hi, Sarah!! Thank you for all of your hard work! I am looking to start giving my daughter the fermented skate liver oil. Do you buy the spicy orange flavor? This is the only available type I see. Thank you.

    Reply
  48. Hi Sarah! I am quite new around here and seem to be on a learning journey regarding my families health. About 6 years ago we decided to change our habits and went to mostly organic and local, etc… I am still learning, it has been a journey to relearn my ways and to help my children to relearn their ways. Which is where I have questions … I try to expose my children (myself an hubby too) to new things, healthier, etc… but often get stopped with lots of turned up noses! I guess if I had started this since before they were born, they would know no different but unfortunately I can not go back … so I seek information on how to encourage kids to try new things and help in getting us all to acquire a taste for things that we are not use to! A perfect example is this week I made raw cream cheese … my kids all prefer the store bought … how do I help them transition.

    I always find my two biggest challenges to be getting everyone to ‘like’ what I am making and affordability (family of 8 on a tight budget)!

    Thanks for all your wonderful information!

    Reply
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  50. Hi Sarah,

    I know it’s been some time since you wrote this entry, but I am rereading it as I am looking for back to school lunchbox inspiration. I do not allow my children to eat the school’s lunch, so pack them one everyday. My question for you (if you have the time to answer) is, what containers do (or ,did, rather as I read you now homeschool) you use as I am looking for some that are BPA, phalates, PVC free. I have some in mind to purchase, but thought I’d check in with some of my favourite bloggers (you being at the top of the list!) for ideas. Also, do you think it’d be okay to freeze glass babyfood jars? I am just starting to look after an under-one year old and off course will be making him my own food, but am reluctant to keep using the same old plastic containers I’ve jused before. I was thinking of buying some and reusing them if I sterise them in the dishwasher. What do you think? Thank you ever so much!!!

    Reply
  51. Hi Sarah,
    Thanks for this post. I wanted to know if the veggie stix you mentioned were the fermented type? And if not what is the easiest way to get fermented foods into their diet?
    Thank you, Melissa.

    Reply
  52. My partner and I stumbled over here by a different web page and thought
    I should check things out. I like what I see so i am just following you.

    Look forward to exploring your web page again.
    Elbert
    Elbert\’s last post: Elbert

    Reply

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