You know how fashion trends seem to always come around again? Well it’s starting to seem that the same can be said about food. One term that you may be hearing a lot about lately is “Whole Foods”. No, I don’t mean the organic grocery store, but actual whole foods. Whole foods were what our diets consisted of years ago before the time of packaged foods and all of the emphasis placed on convenience.

A common question that I hear as a result of all this is, “so, what are whole foods exactly?” Whole foods are unprocessed and unrefined foods. For example they do not have added ingredients such as salt, sugar and fat like most of our packaged and convenient foods.

Whole foods are sometimes confused with organic foods. If a food is organic it does not necessarily mean it is a whole food, and if it is a whole food it is not necessarily organic.  Examples of whole foods are vegetables, fruit, beans and non-processed grain.

Sounds nice right? Sounds easy? Not so! Putting that into practice for most people isn’t an easy thing to do. Change doesn’t happen overnight. However, by adding more whole foods into what you are eating everyday you can make a change.

For more information on nutrition contact Jill, Nurture The Future’s Registered Dietitian at [email protected]

2 cups Dried Split Peas, rinsed

3 Carrots, shredded

1 Onion, Diced

3 Celery Stalks, diced

1 Bell Pepper, diced (green, red, orange or yellow is fine)

4 Garlic cloves, minced

1/2 tsp Black pepper, chili powder, cumin

6 cups Vegetable stock

1. Layer ingredients in slow cooker
2. Pour in vegetable stock and don't stir
3. Cover and cook on high for 4-5 hours or on low for 8-10 hours

Looking for more ideas of slow cooker meals? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

As a Registered Dietitian working with babies, children and families I have come to use a blend of infant nutrition guru Ellyn Satter’s work and Baby Led Weaning ideas. I have found an infant feeding style that not only fits with my observations and successes with babies, but has also made me confidant that the babies are safely getting what they need nutritionally. 

My main concerns are safety, eating whole foods, and creating, maintaining and sustaining a feeding relationship while dishing out the control and allowing baby led feeding to commence. 

There are some important things to consider when you are starting solids with your baby.

1.     Never leave your child unattended. Sit with them and watch them eat.

2.     There is no need to puree food. You can use fork- mashed and finger foods as the first foods and then increase the texture according to how your baby is doing. Read more about starting solids here. (A small note about texture: It is a very good idea to give your babies different textures. It is important to help them develop muscles in their mouths and is being linked to decreasing picky eaters among other benefits.)

3.     Avoid foods that can cause your baby to choke. Such foods include: popcorn, nuts, hard candies, hard raw vegetables such as carrots, whole marshmallows, jellybeans, thick layers of peanut butter or other nut and seed butters, ice cubes.

4.     Foods such as hot dogs and grapes should be cut lengthwise and then into small pieces.

5.     Food and drinks should be pasteurized. These include milk, soft cheeses (feta, brie, camembert) and juice (if you are offering this).

6.     Honey or sugar is not recommended for children until after they are 1 year old.

7.     It is a good idea for every parent and caregiver to take an infant CPR course.

8.     Gagging is very normal for babies to do when they are first learning how to eat solid foods. If the baby gags a little but continues to breathe and eat it is not a problem. Textured food will encourage the baby to swallow. If you are concerned, you could wait to introduce solids. I would not recommend pureeing food if the baby is gagging but I would encourage you to continue with fork mashed or finger foods.

9.     Let your baby feed themselves either using a utensil or their hands. There is no need for you to feed the baby.

10. Do not force the baby to eat. Food for the first year is not where they are meeting the majority of their nutritional needs but is more about learning and developing. Read more about dishing out the control here.


Do you have questions about how to start solids safely with your baby? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

This is a great way to teach your kids more about where food comes from. If you are carving a pumpkin be sure to have the kids help with scooping out and using the seeds to make an easy and delicious snack. Pumpkin seeds are a great source of potassium, fibre, iron, magnesium and protein. 

Pumpkin seeds washed and patted dry
1-2 tsp Olive oil
2 tsp Garlic powder
1 tsp Black pepper
1 tsp Curry Powder
1 tsp Cumin

1. Preheat oven to 300F
2. Toss all ingredients together
2. Bake for 45 minutes stir once during baking. Seeds are done when they are golden brown.