0:09

Welcome to

0:09

The Science of Parenting podcast

0:12

where we connect you with

0:12

research based information that

0:14

fits your family. We'll talk

0:14

about the realities of being a

0:17

parent and how research can help

0:17

guide our parenting decisions.

0:20

I'm Mackenzie Johnson, parent of

0:20

two littles with their own

0:23

quirks. And I'm parenting

0:23

educator.

0:26

And I'm Lyndi Buckingham, a professor of human nutrition, guest cohost,

0:28

and a mom to one sweet angel

0:31

baby and one young, dedicated

0:31

eater.

0:34

If you

0:34

haven't been to catching it

0:38

every week, Lyndi has been

0:38

changing, not changing what kind

0:41

of eater, keep changing your

0:41

description of the kind of eater

0:46

every week.

0:47

Now, there's just so many adjectives for what kind of eater he is.

0:52

Accurate. So

0:52

here we are in our season finale

0:57

of Season 10, which means these

0:57

episodes with us are kind of

1:01

coming to a close here, but we

1:01

have been loving having these

1:05

conversations with you and so

1:05

many super real, so much

1:09

insight, and brought so many

1:09

research based resources to us.

1:14

And yeah, we've had a chance to

1:14

cover a lot of eating and

1:16

feeding topics.

1:17

I'm always here for that. That's kind of why I got into nutrition

1:19

is because I just like to talk

1:21

about foods.

1:22

So let's do

1:22

it. Let's talk about well, last

1:25

week we were talking about picky

1:25

eating. And then this week,

1:29

we're gonna kind of, I mean,

1:29

wrap it up, right?

1:32

Yeah,

1:32

wrap it up. Food pun very much

1:36

intended, Oh, we love those food

1:36

puns. But ya know, today, we're

1:39

gonna wrap it up, we're going to

1:39

kind of, you know, summarize

1:42

everything we talked about this season. And then we're also going to talk about

1:44

recommendations from the Dietary

1:47

Guidelines for Americans.

1:48

Yes. And

1:48

we're kind of going back to the

1:51

big picture, right? Like we've

1:51

shared really specific

1:55

information. And we've gotten

1:55

into like, strategies that

1:58

related to specific behaviors

1:58

and right, we've even talked

2:02

macronutrients and

2:02

micronutrients, right? Which was

2:06

important, right? That's

2:06

important information. But going

2:08

back to the big picture, it's

2:08

like, okay, yeah, we've had

2:11

eight episodes of information.

2:11

And there's just like, we're

2:14

talking about general practices,

2:14

we're talking about daily life

2:18

things like that. So don't get overwhelmed.

2:20

Yes,

2:20

it's Big Picture Day, and very

2:22

exciting for all of you. Yeah,

2:22

you can listen to this one on

2:25

hyperspeed.

2:26

Yeah, yeah, one and a half. Mackenzie DeJong, I think that's what she

2:28

likes is one and a half when she

2:31

listens and watches things. So

2:31

yeah, let's just kind of, like

2:35

you said, let's give it a run

2:35

through of what all we've

2:38

covered this season. We'll kind

2:38

of go through the highlights of

2:41

these different episodes.

2:42

Yes,

2:42

yeah. So if you can think back

2:45

all the way to our first

2:45

episode, the first thing we

2:47

talked about really setting the

2:47

stage for all of our future

2:49

episodes, was we looked at what

2:49

influences what our kids eat.

2:53

And we did this by looking at

2:53

this model, where you see

2:58

different parts, different

2:58

layers of this model that

3:01

influence what our kids eat. And

3:01

so at the very beginning, or the

3:05

very middle part of that model,

3:05

is our child traits. And then if

3:10

you look outside of that and

3:10

what influences what our kids

3:14

eat directly, you know, that

3:14

might be their temperament, that

3:17

could be genetics, that could be

3:17

those type of things. But then

3:20

we start to go out, and we think

3:20

about, okay, well, parents'

3:23

practices also influenced what

3:23

our kids eat, right? So our

3:27

different feeding styles, or

3:27

different food parenting

3:30

practices, the way we were

3:30

raised as parents, what we eat,

3:34

all influenced what our kids

3:34

eat. And then we also can look

3:37

at how our community and culture

3:37

so access to food, affordability

3:42

of food, what kind of food the

3:42

rest of our family eats, what

3:46

our cultural food is. That all

3:46

influences what our kids eat.

3:50

Yes, and I love that model as a way of thinking about, I mean, it gives

3:52

grace and it gives power, you

3:57

know. In both ways, some of

3:57

these things aren't going to be

4:00

within my control. I can't

4:00

control my child's temperament.

4:03

But there are things I can do.

4:03

And yeah, that model was a

4:05

beautiful way of all of these

4:05

things fit together to create

4:09

the picture of, you know, the

4:09

things our kids actually. Love

4:12

Yes.

4:12

And again, I think I have said

4:12

that model. this before, but all of those

4:15

things are bi-directional. So

4:17

what our kids do, our kids'

4:17

temperaments and traits

4:20

influence our practices as

4:20

parents in terms of what we're

4:23

feeding them. So, you know,

4:23

there's all these different ways

4:26

these work together. And I think

4:26

we might talk about it, or if

4:31

you go back and listen, you'll

4:31

hear us talk about that when we

4:33

talk about temperament.

4:35

Yes, yeah,

4:35

but it's not just one one way.

4:37

Like, it doesn't just influence

4:37

us or we don't just influence

4:40

them. It goes both directions

4:40

for sure. And then in our second

4:44

episode, we talked about what we

4:44

bring to the table, aka our

4:49

feeding style, in addition to

4:49

maybe the food we bring to the

4:52

table, but that we bring a

4:52

feeding style. And so these you

4:56

might remember, really parallel.

4:56

They aligned with Bomber and

4:59

Diana Bomber's parenting styles

4:59

that we often refer to even when

5:02

we're not talking about food of

5:02

authoritative, authoritarian,

5:06

permissive and uninvolved,

5:06

right? Those four parenting

5:09

styles are aligned with the four

5:09

feeding styles. And essentially,

5:13

what we've looked at in the

5:13

research was there's a lot of

5:16

positive outcomes associated

5:16

with the authoritative, similar

5:19

to parenting. There's a lot of

5:19

positive with that style. And so

5:24

that, again, that's balancing

5:24

having high responsiveness to

5:28

our children's needs. And, you

5:28

know, their experience, as well

5:33

as balancing that with kind of

5:33

appropriate control and

5:36

demandingness and expectations,

5:36

structure, things like that.

5:40

Yeah, yeah. And I think that all played perfectly. We even talked

5:43

about feeding styles that play

5:47

perfectly into our next episode, where we talked about food parenting practices. So you

5:49

know, how do I put into practice

5:53

that authoritative feeding

5:53

style? Well, the way we do that

5:56

is through our food parenting

5:56

practices, and the way that we

5:59

can really provide that

5:59

authoritative, that, you know,

6:02

be responsive but also provide,

6:02

you know, be responsive, but

6:07

then also have some

6:07

demandingness around what we do,

6:10

our expectations around our

6:10

kids. When we do that it's

6:13

providing kids autonomy to make

6:13

their own decisions. Yes. And we

6:18

also provide the appropriate

6:18

structure. So that could be, you

6:21

know, what kind of food we have

6:21

in our house, when we eat meals,

6:25

how we eat meals. But then that

6:25

also includes avoiding, of

6:28

course, control. So not

6:28

controlling what our kids eat,

6:31

not rewarding our kids for

6:31

eating a specific thing or

6:34

punishing our kids for not

6:34

eating something. So those are

6:37

all ways that we can have

6:37

positive food parenting

6:40

practices or food, yeah, food

6:40

parenting practices.

6:43

Yeah, I love

6:43

how you've described it that way

6:46

of like, how we put into

6:46

practice the style, right? The

6:49

beliefs become the actions.

6:49

Episode Two was beliefs. Episode

6:53

Three is we actually practice

6:53

it. Yeah. All right. And then we

6:57

moved from kind of those

6:57

parenting focused, I mean,

7:00

they're all parenting focused

7:00

signs of parenting. But we

7:03

talked about some of the child's

7:03

specific things that are

7:07

happening. So that would be like

7:07

the middle circle of that model

7:11

we talked about. And so in

7:11

particular, got to talk about

7:14

temperament. We ain't skipping

7:14

it ever. You know, but

7:18

basically, yeah, every kid that

7:18

is literally different. We know

7:22

that if you've listened to

7:22

season three, and season seven,

7:25

and every episode, probably

7:25

ever, because we always talk

7:29

about temperament. Every kid is

7:29

different. And it's the case

7:32

with food, too. In particular,

7:32

we talked a lot about certain

7:36

traits, like approach to new

7:36

things and novelty, high

7:39

approach child like, yeah, I'm

7:39

adventurous. With maybe an

7:43

adventurous eater, but could be

7:43

prone to overeating versus a low

7:47

approach child may be prone to

7:47

some of that more selective

7:50

eating, you know, versus

7:50

intensity of reaction, the

7:54

regularity and rhythm, as well

7:54

as kind of sensitivity to taste

7:58

and texture, and those kinds of

7:58

things. So all those

8:01

temperamental traits are going

8:01

to impact our kids' eating habits.

8:05

Yeah, yeah, definitely. There was some really interesting research if

8:07

you go back to it, particularly

8:09

around how it affects picky

8:09

eating, and then also enjoyment

8:11

of food. Yeah, yeah. Yes. So we

8:11

went all the way back to the

8:17

beginning, before our babies

8:17

were even born to pregnancy and

8:22

the first 1000 days. So the

8:22

first 1000 days encompass that

8:25

time during pregnancy all the

8:25

way up to two years old. And we

8:29

talked a lot about how this is

8:29

this ideal moment in time. This

8:32

is an opportune time to really

8:32

set a strong foundation for our

8:36

kids, in terms of how they will

8:36

obviously develop, but then also

8:41

those healthy eating habits.

8:41

We're talking about how 80% of

8:45

brain growth development happens

8:45

within this first 1000 days. So

8:50

yeah, so much and so important

8:50

for those little ones. So that's

8:53

why it's important to prioritize

8:53

certain foods and nutrients

8:57

during this time.

8:58

Yeah, a great opportunity. Like what a great opportunity for us to set that

8:59

foundation. And then yeah, we kept looking at this concept of

9:01

age, how does age play into what our kids eat, what type of

9:02

habits they have. And so we looked at kind of this preschool

9:04

age. I mean, like, literally

9:11

just like kids we talked about.

9:11

I don't know, I refer to that as

9:17

kids. But that there's so much

9:17

development, I feel like at

9:22

every age. I think that so much

9:22

development. But across this, we

9:27

really dove into some of those

9:27

developmental domains of like,

9:30

what's happening socially,

9:30

what's happening with their

9:32

language, even their motor

9:32

skills, right? Like what a

9:35

preschooler can do. They might

9:35

not be ready to handle a fork

9:38

and a knife together. But they

9:38

can do, they can use general

9:42

little utensils and things like

9:42

that. And so those developmental

9:46

domains and how they impact the

9:46

growth that happens in that age.

9:50

And the other thing that I

9:50

remember in this episode was

9:53

that especially as kids hit that

9:53

school age, it is when we can

9:57

really have those conversations

9:57

around fueling our bodies and

10:02

really kind of simplified

10:02

nutrition information of, this

10:06

helps us grow, or this gives us

10:06

energy that helps last all day,

10:10

or this helps keep our tummy

10:10

full. And that school age is a

10:14

really great opportunity to

10:14

start having even like talking

10:17

about some food groups, because

10:17

their brain cognitively can

10:20

start to categorize better. And

10:20

so again, lots of good stuff.

10:24

But really, you can start to

10:24

have more of those conversations

10:27

in this age, which is great.

10:28

Yeah, I

10:28

loved this episode. Because I

10:32

always know I have great tips

10:32

about, you know, what to eat,

10:35

and kind of general nutrition,

10:35

but it was also nice as a parent

10:40

of a growing child, you always

10:40

get worried. It's like, oh, my

10:42

gosh, are they at the right

10:42

stage? Are they doing this, you

10:44

know, the right thing? So this

10:44

episode was really great to

10:47

think about, oh, well, I

10:47

shouldn't be, you know, maybe I

10:50

don't want to introduce that

10:50

food or my expectations are

10:52

wrong at this age, because they

10:52

don't have the right words to

10:56

use yet to tell me. You know,

10:56

they don't like this food for

10:59

this reason, or I don't have the

10:59

right words to tell them. I

11:03

think you should be, you know, I

11:03

think you should try it for this

11:06

reason. So you're right. I think

11:06

this episode hit home for me.

11:11

Good. Well,

11:11

it is, it's about what we talked

11:14

a lot about. What's realistic

11:14

expectations as we think about

11:17

how kids typically develop,

11:17

right? Typically, but there are

11:20

exceptions to that. And okay,

11:20

yeah, it didn't occur to me. I

11:26

mean, I guess I just haven't worried about it yet. Like, at what age should I hand my child

11:28

a knife? Right? Like, at what

11:31

age are your motor skills and

11:31

your consequence developed, your

11:35

understanding of consequences

11:35

and risks? Like all those

11:37

things? So yeah, lots of good

11:37

stuff in that kids' episode.

11:40

Yes, yeah. And then we moved right into our teenage years, which I

11:42

never want to go back to

11:45

personally. Happy to talk about

11:45

them. Yes, yeah. But I mean, a

11:50

lot of the things that are happening to teens, it's, you know, why maybe there's all the

11:52

angst around teens is why

11:55

there's angst around feeding and

11:55

teens, right? You have a

11:59

different, you have a different

11:59

peer network, that different

12:04

social pressure from your

12:04

friends. So it's going to

12:06

influence, obviously, what

12:06

you're eating. You're more

12:08

independent. You're maybe able

12:08

to access foods in a different

12:11

way, buy your own foods. You

12:11

have a job or a car and you can

12:15

go out to eat more. And then

12:15

something we talked about in

12:18

this episode, too, is body

12:18

image. Body image, obviously,

12:21

has a huge influence on what and

12:21

how kids are eating during this

12:25

age as well.

12:27

And yeah, I

12:27

agree. You don't want to go back

12:30

to being a teen like, we will

12:30

get there. Right? We have

12:32

children. So how teenagers will

12:32

exist in our realm. But yeah,

12:36

the whole idea of actually, when

12:36

we were putting it together was

12:40

like, we'll do an episode on the

12:40

first 1000 days. And it's like,

12:43

well, maybe we'll talk about the rest of the ages. Maybe we won't. And then it was like,

12:45

okay, hold on. We've got to

12:48

separate out kids. Okay, hold

12:48

on. We can't do kids and teens

12:50

together. There's so much here.

12:50

And really, yeah, I remember,

12:55

this was such a big deal. I can

12:55

remember I've already told the

12:57

story of my foster sister and I

12:57

used to like when I got to go

13:00

get gas to fill up my car. And I

13:00

could go inside the gas station,

13:05

we'd get, you know, just like

13:05

snacks and eat them. Like pop

13:09

but that was like, yeah, that

13:09

was such a huge part of being a

13:12

teen and cooking my own meals

13:12

sometimes. And yeah, so our

13:17

teens do have more independence.

13:17

But also we're setting kind of

13:21

the precursor, like right after

13:21

teens is adults, or emerging

13:25

adults. And so it is, it's a

13:25

good time. But it is a crucial

13:29

time too, as we think about that

13:29

body image and dieting. And you

13:33

know, it's a prime time for

13:33

eating disorders. And so there's

13:36

just a lot to think about with

13:36

food and teens. And so

13:39

basically, after every episode

13:39

that we describe, I'm going to

13:42

tell you, and don't forget to go listen, and there was so much.

13:46

Yeah, and a lot of good tips, too. I mean, I know we're talking about

13:47

a lot of the hard things about

13:50

it, but I think we're also being

13:50

realistic that teenagers are

13:52

gonna be hard. They're gonna be

13:52

hard for feeding. We know, based

13:56

off the literature, that

13:56

teenagers have the worst diet

13:59

quality. Nobody has great diet

13:59

quality.

14:02

But actual

14:02

worst. Worst, like, not like,

14:05

yeah, it was really not like the

14:05

actual worst. Like no, no,

14:08

actually, the worst. Not good.

14:10

Yeah, yeah, we actually give age categories grades for diet

14:12

quality. Yeah, we're all

14:15

failing, but they are failing

14:15

the most. They have the worst

14:19

grade out of all of the class.

14:19

So be realistic that teenagers,

14:22

the diet quality is lacking for

14:22

a lot of these reasons. But like

14:27

you said, there are strategies

14:27

and tips and tools, outside of

14:30

even if you didn't set that

14:30

strong foundation for your

14:34

health, you know, to raise that

14:34

independent healthy eater. That

14:38

you know, your teen, there's

14:38

still ways to support that

14:41

teenager during that time find

14:41

autonomy in what they eat, but

14:45

also providing that structure

14:45

and not being too controlling

14:49

about what they're eating

14:49

because we know that has

14:52

negative impacts for teenagers

14:52

just like it does for toddlers.

14:56

Yes, all of

14:56

them. And then finally in our

14:59

last episode, we got to picky

14:59

eating. I do feel like everybody

15:02

was just like, so you're gonna

15:02

talk about it, right? We did. We

15:06

talked about it. And yeah, oh my

15:06

gosh, there was so many, I mean,

15:10

the whole episode was strategies, I feel like. It was like, you could do this. Think

15:12

about this.

15:14

Oh yeah, we could have done a season on picky eating, I feel

15:15

like.

15:16

So good. I

15:16

think the thing that really

15:20

stood out for me kind of, as I

15:20

went back and looked, what did

15:23

we talk about? That whole, the

15:23

key strategy is really repeated

15:27

exposure. And for some kids, and

15:27

for some foods even, it'd be

15:31

like repeated exposure might be

15:31

like three times and like, or

15:34

20. Or it's gonna vary by food

15:34

by kid. But that, like, keep

15:39

that in your back pocket is

15:39

like, I'm offering it. It's

15:42

offered. And then again, we go

15:42

back to that division of

15:45

responsibility of like, I get to

15:45

offer the food. And yeah,

15:51

thinking about the, okay, I

15:51

always get nervous when I

15:55

actually have to say, we decide

15:55

when, where, and what is

15:59

offered, right? Our kids decide

15:59

how much, what, and whether. No,

16:04

we decide what.

16:05

How

16:05

much and whether. How much

16:08

they're going to eat and whether they're going to eat.

16:09

And whether

16:09

they're going to eat. And that

16:11

yeah, I love the division

16:11

eventually. But that whole

16:13

concept of whether they're going

16:13

to eat has actually been really

16:16

powerful for me, even with my

16:16

co-parent and our conversations.

16:21

Okay, we both grew up kind of in

16:21

a more, there was some like

16:26

coercive, right? Like, oh, we

16:26

want to make sure you get enough

16:28

to eat, right, which came from

16:28

very good place. Our parents had

16:31

experienced food scarcity, but

16:31

so they're like, oh, eat, make

16:34

sure you get enough. But

16:34

sometimes that was coercive and

16:39

so we are trying to unlearn. And

16:39

so thinking about as we

16:42

encourage each other not to, oh,

16:42

just try a bite. Oh, once you

16:46

eat that, then you can have

16:46

this. As we talk about it, it's

16:49

like, okay, our kids get to

16:49

decide whether they eat it or

16:53

not. The how much, I feel like,

16:53

has been a little more in our

16:55

vocabulary for a while but

16:55

whether they eat it has been

16:58

really powerful. Like you can

16:58

just say, no thanks. It can sit

17:02

on your plate. Maybe next time

17:02

you'll lick it maybe or sniff it

17:05

or it's not on your plate this

17:05

time because it's gooey or might

17:09

touch other stuff but maybe next

17:09

time like that. There's

17:11

progress. Yes. In picky eating,

17:11

that steps beyond just like

17:15

yeah, and they ate three servings.

17:18

Yes,

17:18

yeah, yes, a little bit can be a

17:21

win too or none of it can be a

17:21

win if it's on the plate. That

17:25

exposure is important. And

17:25

again, that episode is all about

17:28

different strategies to how to

17:28

feed your kid but also feed a

17:31

picky eater who might not even,

17:31

they might not eat what's on

17:34

their plate, but how to still

17:34

feed that child.

17:36

Well, I'll

17:36

even say when we had last night,

17:39

I made like a taco bake recipe.

17:39

It's just like, we had some

17:43

meat, browned meat to use. And

17:43

we do like just tacos all the

17:46

time but I was like, okay,

17:46

that's kind of a variation on

17:49

it. And so it was like more of a

17:49

bake. And then I served olives

17:53

alongside it, black olives.

17:53

Which my kids sometimes will

17:57

eat.

17:58

Olives are very controversial. Olives in general I feel like it's very

18:00

controversial.

18:01

You're either

18:01

here for it or you're not. And

18:04

my son wasn't. I don't want it.

18:04

It's yucky. And we talk about

18:08

the value around that of like,

18:08

food's not yucky. You can say

18:11

no, thank you. We're grateful for food. We don't call it gross. But he put it on his

18:13

finger. Right, like how you put

18:18

it, I put my finger into it. At

18:18

least handled it right? Yeah,

18:23

you weren't interested in eating

18:23

it. But you touched it, you

18:25

handled it. It was in your

18:25

vicinity. It sat on your plate.

18:28

And it was like, okay, that was progress.

18:30

Yeah,

18:30

yes, it is. All those sensory

18:32

things. It's just one step

18:32

closer to getting, well yeah,

18:36

obviously it wasn't like a smell

18:36

thing and especially we think

18:39

about it picky eating, it's a

18:39

sensory thing. Yes. Allow them

18:43

to, you know, play with their

18:43

food.

18:46

Alien

18:46

fingers. Alien fingers.

18:54

I love to put olives on my fingers. Yeah.

18:57

This one,

18:57

that was our win for last night.

19:01

Oh, yeah. So we did, we covered

19:01

a lot this season. And yeah,

19:04

every episode, we're like, oh, I

19:04

listened to that one and it was

19:07

so good. We also had a lot of

19:07

fun talking about it and

19:10

recording it. So yeah, as we

19:10

think about this whole season of

19:16

content. And then like yeah, the

19:16

big picture, getting back to the

19:19

big picture. The Dietary

19:19

Guidelines for Americans which

19:22

Lyndi hooked me up to. I'm like

19:22

yep, that's my resource. Now

19:25

that's the one I love. These

19:25

four general guidelines in there

19:29

of like, regardless of age,

19:29

regardless of race or culture,

19:33

these were general. Okay, you've

19:33

been specific, right? Putting

19:36

olives on your fingers is very

19:36

specific. And so going back to

19:40

that big picture, looking at

19:40

kind of a final tidbit, a little

19:45

bit of new information, sharing

19:45

these four guidelines.

19:48

Yeah,

19:48

yeah. I mean, I love the Dietary

19:50

Guidelines for Americans for a

19:50

lot of reasons. One, it's all

19:53

evidence based research that has

19:53

been put together and been

19:58

vetted by the scientific

19:58

community, by a scientific

20:01

committee. They do it every five

20:01

years so you have the most up to

20:05

date information. And then they

20:05

put it out and into this amazing

20:09

resource that is then used by

20:09

the masses in America. And what

20:13

it really talks about, another

20:13

reason I really love it, is it

20:17

talks about overall dietary

20:17

patterns. So it makes it really

20:21

a really easy entry point for

20:21

anybody because so much in our

20:24

society, I feel like we talk

20:24

about, it's called reductionist

20:29

theory. Essentially, we reduce

20:29

everything down. It's like, we

20:31

have to eat this one, we have to

20:31

eat broccoli to be healthy, we

20:34

have to eat a blueberry to be

20:34

healthy, we have to eat, you

20:38

know, a certain supplement to be

20:38

healthy, where that's what we

20:42

know from the sciences. That's

20:42

not necessarily the case. Of

20:45

course, there's foods that maybe

20:45

might be great for one specific

20:48

disease state or another. But in

20:48

general, overall, if there is a

20:51

dietary pattern that we all can

20:51

follow, that will help us

20:55

achieve the best outcomes in

20:55

terms of our health. So the

20:58

Dietary Guidelines for Americans

20:58

presents that information in a

21:01

really easy, consumable,

21:01

digestible.

21:04

I love that

21:04

word consumable always when I'm

21:10

talking about teaching people

21:10

and it fits here. Nothing better

21:13

than consumable.

21:14

Yeah,

21:14

yeah. So we're going to talk

21:16

about four kind of those

21:16

overarching tips that the

21:19

Dietary Guidelines for Americans

21:19

talks about. So the first one is

21:23

follow a healthy dietary pattern

21:23

at every life stage. So this is

21:27

all the way from infancy, the

21:27

Dietary Guidelines for Americans

21:31

just started in 2020, covers all

21:31

the way from birth to death when

21:36

you no longer eat. But yeah,

21:36

they cover what infants,

21:39

toddlers, kids, adolescents,

21:39

adults, pregnant women, women

21:43

who are lactating, older adults,

21:43

everybody eats. And something

21:47

that they talked about, too, is

21:47

it's never, and very important,

21:51

it's never too late or too early

21:51

to start eating healthy. So if

21:55

you listen to these episodes,

21:55

and you think, oh, my gosh, I

21:56

Never too

21:56

late. And I think the word that

21:59

have a teenager, and I missed

21:59

all of those early years, and I

22:03

didn't do those things you

22:03

talked about, it's okay. You can

22:07

still use the same tips and

22:07

strategies that we talked about

22:11

with your kid at any point in

22:11

time. And then also, Mackenzie

22:14

DeJong pointed out and very

22:14

appropriately as someone who, I

22:18

think, has developed her own

22:18

dietary pattern over her

22:22

lifetime, and she can share more

22:22

about that. But it's never too

22:26

late as a parent to start

22:26

changing your dietary pattern.

22:29

I really clung to in this kind

22:29

of recommendation, this first

22:29

And I think this gets back to

22:29

one of those food parenting

22:33

practices that are so important,

22:33

the food environment that we

22:37

present to our child. What food

22:37

do we have in our house, if we

22:39

recommendation is pattern.

22:39

Right? It's like, okay, pattern,

22:41

as parents maybe aren't making

22:41

the healthiest decision? I'm not

22:42

aka general practice, aka, most

22:42

of the time but not always, aka,

22:45

saying that you should only have

22:45

healthy food in your house. But

22:49

if we have no, you know, if you

22:49

don't eat healthy food, you

22:53

don't model those behaviors,

22:53

then your kid is less likely

22:57

based off of research to to

22:57

model or to do that or to

23:00

participate in this behavior. So

23:00

as a parent, you can start doing

23:05

it right now, too. Yes, yeah. right, like broadly in general,

23:22

because I do think sometimes, I

23:27

like that reductionist or like,

23:27

we try to oversimplify, like, it

23:32

must be this, it's got to be

23:32

this thing. And so we're talking

23:36

about a general pattern. And

23:36

this is kind of a side note but

23:40

related, and one of my

23:40

colleagues that also teaches

23:42

nutrition education, they often

23:42

talk about when we teach

23:46

programs for older adults, it's

23:46

not that older adults are less

23:49

healthy or whatever. It's that

23:49

by the time we reach a certain

23:53

age, right, all of our kind of

23:53

food choices, nutrition choices

23:57

have kind of compounded if you

23:57

will, right. Like, it's been a

24:00

pattern for lots of time that's

24:00

established these things. And so

24:05

as we think about that now like,

24:05

yeah, okay, I'm in my 30s, even

24:08

if never up to this point has

24:08

nutrition, helpful, nutrient

24:12

dense information crossed my

24:12

path or been a thing I've been

24:16

interested in or whatever. Okay,

24:16

I still have opportunities to

24:19

make healthful decisions for

24:19

myself and for my family. Yeah,

24:23

never too late. And again,

24:23

general pattern, not I would

24:26

never have a sugary sweetened

24:26

beverage again in my life.

24:29

Right. That's not what we're doing.

24:30

No, no.

24:30

Yeah. Yes. General pattern,

24:34

general pattern.

24:35

Okay, so then

24:35

the second recommendation is to

24:40

customize and enjoy nutrient

24:40

dense food and beverage choices

24:44

to reflect your personal

24:44

preferences, cultural

24:46

traditions, and budgetary

24:46

considerations. So, what I might

24:50

choose might be different than what Lyndi might choose. It might be different than what my

24:52

neighbor might choose. Or you

24:55

know, I think someone of a

24:55

different race, someone of a

24:58

different culture, someone who

24:58

was raised differently, someone

25:01

who has different income and all

25:01

the preferences, all of these

25:07

things, right? We're each

25:07

individual. That's why we say

25:09

there's more than one way.

25:09

They're saying there's more than

25:11

one way with food, too, right? I

25:11

remember you saying, I worry

25:16

about broccoli being like,

25:16

that's the green we talked

25:18

about. And it's like, okay,

25:18

someone else might be worried

25:21

about bok choy might be the

25:21

vegetable that they're like,

25:23

you've gotta eat this or collard

25:23

greens or right, there's all

25:28

these different things. And

25:28

that's alright, because there's

25:30

more than one way.

25:32

More

25:32

than one way, yeah, more than

25:34

one way to eat. To eat food

25:34

period. We eat different foods,

25:38

we might eat food differently,

25:38

too. So I think that's all

25:42

really important. And I think

25:42

that budgetary considerations

25:46

really stands out to me here,

25:46

especially as, I mean, I know

25:50

that my food budget has changed

25:50

just with changing food prices

25:55

recently. So you have to think

25:55

that it's changed for everybody.

25:59

So you know, no matter what

25:59

income you are, there are tips

26:03

and tools to help you to meet

26:03

and to enjoy nutrient dense

26:07

foods. And Extension has one

26:07

great resource for you that's

26:11

readily available. It's called

26:11

Spend Smart. Eat Smart. It's so

26:15

great online and provides tips

26:15

for budgeting, food budgeting,

26:19

grocery shopping, recipes,

26:19

cooking, all of the things that

26:23

you could think about when you

26:23

are really thinking about

26:27

creating a food budget for

26:27

yourself, and then having it

26:31

reflect a healthy, nutrient

26:31

dense diet as well.

26:34

So if you go

26:34

online, you can get recipes. One

26:38

of my favorite things is in

26:38

their app, they have the Spend

26:40

Smart. Eat Smart. app is even

26:40

like how do I choose this

26:43

produce? Maybe this produce is

26:43

on sale but it's new to me. How

26:47

do I choose a good peach? How do

26:47

I choose a good avocado? How do

26:51

I know which things? That's also

26:51

in there? So much good stuff.

26:55

Like how do I choose these

26:55

things? Help me with that.

26:59

So go visit Spend Smart. Eat Smart. or download the app. Yes. So the

27:01

next Dietary Guidelines for

27:06

Americans tip is focused on

27:06

meeting food group needs with

27:09

nutrient dense foods and

27:09

beverages and staying within

27:12

calorie limits. So this is

27:12

looking kind of at that

27:14

overarching, like when I look at

27:14

my plate, what is on my plate?

27:18

So you want to see those food

27:18

groups like vegetables, fruits,

27:22

grains, dairy, protein foods and

27:22

oils. And there's certain other

27:26

foods that you want to eat more

27:26

of. And some of those foods, you

27:29

want to make sure you're eating

27:29

a small, I'm trying to think of

27:35

the right word. There's what we

27:35

call maximum requirements. So

27:38

those are the foods you want to eat the maximum amount of and then there's minimum

27:40

requirements. Those are the foods you want to maybe limit

27:41

how much you're eating. And the

27:45

best way to, the best tool you

27:45

have to look at meeting these

27:50

different food groups is a tool

27:50

called MyPlate. So this is a

27:54

companion piece to the Dietary

27:54

Guidelines for Americans, the

27:56

visual of what they talked about

27:56

in the Dietary Guidelines for

27:59

Americans. So if you're actually

27:59

looking at this plate, what it

28:02

is, it's half fruit and

28:02

vegetables, a quarter of it's

28:05

protein foods, a quarter of it

28:05

is carbs or grains, and then you

28:12

have a glass of milk along with

28:12

it as well. So that's a great

28:15

way just to think when I have my

28:15

plate, when I have my dinner in

28:18

front of me, does it have those?

28:18

Like if I could divide it out on

28:22

my plate, does it look like

28:22

that?

28:25

Yes. And I

28:25

love that. I think MyPlate makes

28:29

it so practical, right? Like, I

28:29

can just glance and be like,

28:32

yeah, okay, like I can commit

28:32

that to memory better than like,

28:35

how many servings of? And so it

28:35

is about general food groups,

28:42

right? We're looking at hitting

28:42

kind of the broad things, but

28:44

not as, right we talked about

28:44

the micronutrients of like zinc,

28:48

iron, and not that we don't want

28:48

to think about those things. But

28:51

it's a simplified way. If we're

28:51

meeting these food groups, we're

28:54

likely going to be getting kind

28:54

of that balance of nutrients and

28:58

minerals and things like that, right?

28:59

Yeah.

28:59

Yep. If you are having a diverse

29:02

dietary pattern, yes, you are

29:02

going to be meeting those

29:06

vitamin mineral macronutrient

29:06

needs.

29:08

And I also

29:08

want to highlight, this is not

29:11

talking about counting macros,

29:11

right? Nope. Macronutrients is

29:15

in food groups, not that you

29:15

have to count, track, manage

29:20

those things. But all right, a

29:20

balanced plate, a pattern, a

29:24

pattern, and I think like a

29:24

pattern of variety, I think is

29:27

the thing I hear you saying.

29:27

Yes, that includes variety.

29:31

Yeah,

29:31

yeah, I think we get into very

29:33

specific details but with your

29:33

vegetables, like maybe not every

29:37

day, I've had a lot of sweet

29:37

corn recently, which is

29:40

wonderful. But also, you know,

29:40

maybe the next day I'm having

29:45

something different than sweet

29:45

corn as my vegetable so that I'm

29:47

not having sweet corn every single day.

29:49

And again,

29:49

big picture, that's the theme

29:52

today, right? Wrap it up. Okay,

29:52

maybe sweet corn at this point

29:56

of the year maybe. You know,

29:56

like there's other things at

30:00

other points of the year. It's

30:00

the overall pattern. And so we

30:04

love that. All right. And then

30:04

our last one, that kind of the

30:06

fourth strategy they talk about

30:06

is limiting foods and beverages

30:09

that are higher in added sugar,

30:09

saturated fat, sodium, as well

30:13

as limiting alcoholic beverages.

30:13

And so yeah, like you said, the

30:16

maximum and minimum, that there

30:16

are food groups we want to make

30:20

sure we're including, and that

30:20

there's things that we enjoy

30:23

occasionally. And yeah, even the

30:23

Dietary Guidelines for Americans

30:26

is not like, you know what you

30:26

should never do, rather than how

30:30

they're looking at it. They're

30:30

talking about limiting that

30:32

these things do bring us joy, or

30:32

they might be a cultural

30:35

tradition, or they might be

30:35

these other things that have

30:38

meaning to us. Or yeah, like I

30:38

said, like, you might just like

30:41

it.

30:42

Yeah.

30:42

It's yeah, it's definitely okay.

30:45

I will always say all food fits

30:45

in a healthy diet. But also,

30:50

it's unrealistic that we will

30:50

never have added sugar because

30:53

added sugars is in just about

30:53

everything that we have. And

30:56

that's because, again, if you

30:56

listen back to I think our first

30:59

episode, we talked about, maybe

30:59

it's our second episode, we

31:02

talked about how we are

31:02

predisposed genetically to

31:06

liking sweet food. It's a

31:06

survival thing. So added sugar,

31:12

it's unrealistic that we will

31:12

not have any of it. But you

31:16

know, the Dietary Guidelines for

31:16

Americans does recommend having

31:20

less than 10% of your total

31:20

calories come from added sugar.

31:23

And yeah, maybe you're probably

31:23

thinking Lyndi, that's

31:26

ridiculous. How am I, I'm not

31:26

going to, like I don't count my

31:29

calories. I don't count. I'm not

31:29

going to do the math to figure

31:32

out if I'm having less than 10%

31:32

of my added sugar from foods

31:37

every day. But one thing you can

31:37

do is recently all of our

31:42

nutrition facts labels started

31:42

putting added sugar, how much

31:45

added sugar are in food

31:45

products. And that includes if

31:49

you're looking at that label,

31:49

you see the actual amount in

31:51

grams, but then you also see the

31:51

percentage of daily value, how

31:55

much is in that product. So when

31:55

you're looking at food, you

31:58

know, really try to aim for

31:58

foods that have less than, you

32:01

know, 10% of your, well, if

32:01

you're having multiple of those

32:05

foods, really aim for foods that

32:05

are lower in that percentage or

32:08

another way to think about it is

32:08

to have less than 50 grams of

32:11

added sugar per day about that.

32:11

So So nutrition facts labels, I

32:15

highly recommend reading them.

32:17

Yeah. Okay,

32:17

so those were the four

32:19

recommendations from the Dietary

32:19

Guidelines for Americans that we

32:22

thought were just like a, yeah,

32:22

this is a nice way to kind of

32:25

wrap things up, go big picture

32:25

again. It's like, all right,

32:29

we're thinking about feeding our kids, we're thinking about having variety, division of

32:31

responsibility, including some

32:34

food groups, and limiting some

32:34

of those things that aren't as

32:37

nutrient dense for us. And I

32:37

also like that in the Dietary

32:40

Guidelines for Americans, they

32:40

talked about, like, okay, so

32:45

things have to fit within the

32:45

amount of calories you eat in a

32:47

day, not necessarily that you

32:47

need to count the number of

32:50

calories, but like, let's say,

32:50

you are having 2000, let's say

32:53

you were having 2,500 or 3,000

32:53

or 1,500, wherever that lands

32:57

for that day, that varies from

32:57

day to day, that within that we

33:01

want to fit in the things that

33:01

fuel our body, the things that

33:04

are nutrient dense. And so if we

33:04

are taking in a lot of other

33:08

things that can take up that

33:08

space for where those nutrients

33:11

need to fit. And I just really

33:11

liked that as thinking about an

33:13

adding in method like concepts

33:13

rather than so often, you know,

33:18

with diets and fad diets, you

33:18

know, all this stuff. It's like,

33:22

oh, cut that out. Don't do this,

33:22

like restriction. It's like,

33:25

wait, that doesn't help us.

33:25

Thinking about adding in the

33:28

things that fuel our bodies. I

33:28

think that was just a nice way

33:31

for me to think about it.

33:32

Oh, yeah. That's a beautiful way to think about it. You are speaking

33:33

dietitian.

33:37

Okay. Do I

33:37

get like honorary dietitian

33:39

status?

33:40

For sure. Yeah.

33:41

From this

33:41

season officially? No. I am not

33:45

a registered dietitian. But I do

33:45

want to pause for just a minute

33:52

and think. I just wanted to ask

33:52

as you think about the season, I

33:55

mean, yeah, you're kind of

33:55

coming in as, I mean, not kind

33:57

of, you brought in the expertise

33:57

this season. But I just wanted

34:01

to like, take pause and I have

34:01

things that I've definitely I'm

34:04

like, this has been resonated

34:04

with me. I've been practicing

34:06

this. But I wanted to hear what

34:06

about you, what are your

34:08

thoughts as you think about

34:08

wrapping up the season? What

34:11

you've learned and what we've talked about?

34:13

Yeah,

34:13

no, great question. I think what

34:17

hit home for me this season is

34:17

that even though I am the

34:23

nutrition expert here and I know

34:23

these things, I know how to

34:27

prepare healthy food, I know how

34:27

to structure my home environment

34:32

to have those options to provide

34:32

the best, the most supportive

34:36

way of eating, it's hard. It

34:36

doesn't make it easy that I know

34:41

all these things. So I really

34:41

want you as a listener to know,

34:46

just because we're giving all these tips and strategies and tools doesn't mean it's going to

34:47

be easy all the time. I even

34:53

think about the way that, you

34:53

know, my co-parent and I talk to

34:58

our own child when we're eating with them, it's like I still have to catch myself sometimes.

34:59

I definitely see him catching

35:03

himself talking and thinking,

35:03

you know, not saying you need to

35:06

finish that food or you know,

35:06

like those kinds of things. So

35:10

just because I know these things

35:10

doesn't mean I'm always perfect

35:14

at practicing them. So don't be

35:14

too hard on yourself. This is

35:17

something you're learning over

35:17

time, it's not something you can

35:20

shift to and automatically be

35:20

perfect at. Yeah.

35:23

I love that.

35:23

That like there's the reality,

35:25

right, like, you have the

35:25

research and there's the

35:27

reality. Yeah, yeah. Well, my

35:27

big ones are kind of two things.

35:33

One, I've been reading more

35:33

nutrition labels. Um, yeah,

35:37

Lyndi is like, yeah! Part of it

35:37

was in our conversations about

35:42

whole grains. I'm like, you

35:42

know, I tend to think more about

35:45

fruit, vegetable, protein, carb

35:45

and whole grains wasn't really

35:48

on my radar. And so I've been

35:48

thinking kind of strategically

35:51

But not tortellini.

35:51

about that. And yeah, I'm not

35:51

doing like, everything we talked

35:56

about this whole season. But

35:56

that is one area, I'm like, you

35:59

know what, let's think about

35:59

incorporating more whole grains

36:01

and it's been fun actually. So I

36:01

shared the bowtie noodle. Did I

36:05

say that right? Bowtie noodle. All of a sudden, I felt like I said something wrong. That story

36:06

about my daughter loves bowtie

36:10

noodles. Not tortellini. That's a no for

36:13

her. Repeated exposure, we're

36:18

gonna get there. But we have

36:18

been kind of playfully, just

36:24

like exploring other noodles.

36:24

And so last time, you know, she

36:27

came to the store with me. And

36:27

we would usually go buy bowtie

36:29

noodles. And it's like, you know

36:29

what, Millie? I've been learning

36:31

about whole grains and how those

36:31

fuel our body and I think,

36:35

looking at pasta that has whole

36:35

grains would be a great option

36:38

for us. And so she was there,

36:38

she helped me pick which shape

36:42

like, right, we were reading the

36:42

boxes, because she's kind of

36:44

learning to read and like, okay,

36:44

this one says whole grain. This

36:46

one says whole wheat and we were

36:46

looking at that. We picked a new

36:49

one, she picked penne. Right,

36:49

like, so that was all right, and

36:52

we tried that. And then the next

36:52

time we went to the store

36:55

together, it was like, okay,

36:55

then she was familiar with that

36:57

shape. And then it was like,

36:57

okay, the shape of pasta is now

37:00

cleared. So we did, we just

37:00

bought lentil pasta, that's like

37:04

penne shape this week, because

37:04

that's a different kind. And so

37:07

we've just been kind of,

37:07

gradually is the word I want to

37:10

use, like we've been gradually

37:10

kind of exploring it together

37:13

and having the process like what

37:13

do we think of this one. And

37:17

then the second component of

37:17

that is, I always say, I want my

37:21

life to be automated. I want to

37:21

simplify this decision process.

37:26

And so yeah, I'm not trying to

37:26

read every single nutrition

37:29

label in the grocery store right

37:29

now. I'm focusing on finding

37:32

more whole grain. And then once

37:32

we've figured out like, these

37:37

are the products we tend to

37:37

like, they can become kind of

37:40

our regular buying habit, right?

37:40

Granola bars is another one,

37:43

where I've been thinking about

37:43

looking for a whole grain option

37:46

with less added sugar. And so

37:46

we're kind of on the hunt for a

37:50

granola bar that works well for

37:50

our family that has kind of

37:53

those goals, because granola

37:53

bars are a regular thing we eat

37:55

and have in our house. And so

37:55

those have been like simple

37:59

swaps that we're exploring. And

37:59

then once we've landed, I don't

38:03

have to read those nutrition

38:03

labels every time.

38:05

Yes,

38:05

right. Yeah. Oh, well, one I

38:08

have to say I'm just so happy to

38:08

hear all of that. It just brings

38:13

me so much joy. Another reason

38:13

on nutrition because it's so fun

38:18

to talk and to hear about people

38:18

making these changes. But then

38:22

also you bring up such an

38:22

amazing point about, and I feel

38:26

this very strongly with diets. I

38:26

mean, I don't think people

38:30

should go on diets anyways, I

38:30

think people should just follow

38:33

a healthy dietary pattern. But

38:33

diets fail for so many people

38:36

because we try to drastically

38:36

and unrealistically change the

38:40

way we eat food. And so the way

38:40

you're doing it with these kind

38:42

of gradual, sustainable shifts

38:42

that make it easy for you as a

38:47

parent, you know, kind of

38:47

automate your life, but also

38:50

provide these, you know, you're

38:50

bringing your child into making

38:54

that decision with you. You're

38:54

providing that autonomy to make

38:56

those decisions. So, you know,

38:56

just practicing all those

39:00

positive parenting food styles

39:00

or practices right there.

39:04

Well, thanks.

39:04

But it has been and it's been

39:06

fun has been the thing. You

39:06

know, sometimes I feel like I

39:08

get overwhelmed or negative but

39:08

like, it's like, okay, I'm not

39:12

doing everything. Whole grains

39:12

is our current kind of mission.

39:16

And yeah, literally, it's been

39:16

like, pasta. We've done some

39:20

crackers, like we did a cracker

39:20

swap of what we might have

39:23

bought before to something that

39:23

was whole grain. We didn't love

39:26

that one. So we're still

39:26

figuring that out. But then

39:28

yeah, like looking at granola

39:28

bars, those are like the three

39:30

things I was like, alright, we

39:30

could look for opportunities for

39:33

whole grains here. Because

39:33

they're things we already eat.

39:36

Like, those are already a part

39:36

of our regular diet.

39:38

Yeah, I

39:38

love you even saying these are

39:40

things, there are things in our

39:40

regular diet that we can change

39:43

that are the healthier option.

39:46

Yeah. And

39:46

honestly, as I think about yeah,

39:48

my kids only get so many

39:48

calories in a day they're going

39:51

to consume. All right, I'm

39:51

getting a whole grain in there.

39:55

That helps. More nutrient

39:55

density. So yeah, it's been a

39:58

really, we've had a lot of fun

39:58

this season. I do want to

40:01

highlight, you know, kind of

40:01

here towards the end of our

40:04

episode, we talked about some

40:04

strategies throughout this

40:07

episode, of course, we talked

40:07

about, I mean, everything we've

40:11

covered this season. But in

40:11

particular, highlighting the

40:14

resources that are available to

40:14

us, like Spend Smart. Eat

40:17

Smart., either online or on the

40:17

app, a great resource from Iowa

40:21

State Extension. There's also

40:21

MyPlate that Lyndi talked about,

40:24

and again, a great visual to

40:24

help us think about it. And then

40:28

don't forget about your

40:28

nutrition labels. So those are

40:31

great. That's a great resource

40:31

that you have and a strategy,

40:34

just reading. I mean, I was

40:34

appalled to look at some of the

40:37

things that we buy regularly,

40:37

that I just had no idea, that I

40:41

was just uninformed, like I did

40:41

not know that had that much

40:44

added sugar. Or I thought this

40:44

was whole grain and I didn't

40:47

know it wasn't. And so just

40:47

learning about some of those

40:51

things. So great strategies and

40:51

resources at our fingertips to

40:54

help implement a more kind of

40:54

healthful, dietary pattern over

40:58

our lifetime. So that brings us

40:58

to our Stop. Breathe. Talk.

41:01

space with Mackenzie DeJong, our

41:01

podcast producer. What do we got?

41:06

Well, um, my

41:06

first two questions I have

41:10

written down, you basically already answered.

41:11

So all right.

41:15

More to add,

41:15

you can feel free to add. But if

41:18

you're good, you can say you're

41:18

good. So I wrote down your

41:21

biggest personal takeaway from

41:21

the season and then the one

41:24

thing you'd like listeners to

41:24

keep in mind. Anything else to

41:27

add based on what you've said?

41:27

Or you think that you kind of

41:30

covered that?

41:31

Keep in mind, you can go back and listen to the episodes ago.

41:34

All right, self promoting, she's in. Lyndi's staying. I think I would

41:37

just add that, like we're

41:41

sharing information, and you get

41:41

to make decisions about it for

41:45

your family, for your kids based

41:45

on your culture.

41:48

Absolutely.

41:48

All right. Love that. And then

41:51

thanks to Barb. She inserted

41:51

another question that is a

41:55

really great question. We talked

41:55

briefly about Spend Smart. Eat

42:00

Smart., but what is each of your

42:00

favorite things about Spend

42:04

Smart. Eat Smart.

42:07

I mean,

42:07

I love the recipes. I've had the

42:11

privilege of being able to do

42:11

some recipe testing for that.

42:15

And I'm just kind of a nut for

42:15

that, this person who, you know,

42:19

when I have spare time, I'm

42:19

looking for different recipes.

42:22

So if you you can't see me on

42:22

video, that's me scrolling

42:26

through my phone for different

42:26

recipes. So I really like, I

42:31

personally, what I use the most

42:31

is for the recipes, but I think

42:36

the budget tips are spectacular.

42:41

And yeah, I

42:41

appreciate that they encourage

42:44

the choice. I mean, like

42:44

philosophically, I appreciate

42:47

that. But even just the reminder

42:47

of like, I can just buy a frozen

42:52

bag of veggies to include in

42:52

something. You know, yeah, I

42:55

feel like we're on the go and

42:55

those things. And so ideas that

42:58

simplify, right, you can buy

42:58

fresh produce, you can buy

43:00

frozen, you can buy canned, or,

43:00

you know you can get those

43:04

things right, wherever you get

43:04

food, food pantry, grocery

43:06

store, gas station, etc. So I

43:06

love that. And then like I said

43:10

earlier, I love the produce

43:10

selection tips. Like oh, I don't

43:14

usually buy this. How do I know?

43:14

Like a whole pineapple? Yeah,

43:18

like what? How do I pick one?

43:18

All that kind of stuff I love.

43:22

I was actually

43:22

going to say so Produce Basics,

43:25

I think, is one of the cool

43:25

parts of Spend Smart. Eat Smart.

43:28

is because they have those tips

43:28

of how to pick certain ones. But

43:33

they also have ideas for

43:33

recipes. So they go back to what

43:37

recipes have that in it. So if

43:37

you're like, I have no idea what

43:41

to do with..

43:44

Cumquat, naturally.

43:46

Yeah, the

43:46

things that look like little

43:49

aliens that I can't think what

43:49

they're called. Aliens to me,

43:55

but now I'm totally blanking on

43:55

what it is.

43:59

It's a vegetable?

44:00

Yeah, they

44:00

grow and they like, the sprouts

44:03

come out the sides.

44:07

Yeah, that

44:07

Yeah, that's it. I don't know

44:11

if that's on Produce Basics.

44:11

Only a dietitian. What do you do with this? And I

44:17

think kohlrabi is pretty good.

44:20

And it's something people are

44:20

like, what the heck is this? And

44:23

I say yeah, it's like an alien.

44:23

Yeah. So that was one of my

44:27

favorite parts.

44:31

Which

44:31

kohlrabi is a very it grows well

44:35

in Iowa. So it's around a lot in

44:35

the summer. And you're right, it

44:38

is one of those things, it's

44:38

like jicama. What do we do with

44:41

jicamama? What the heck? Yeah,

44:41

it's another root vegetable. But

44:45

yeah, yeah.

44:46

So. All right.

44:46

Well, thank you. And thanks for

44:50

answering my question before I

44:50

even got to it. Yeah.

44:54

We love to sneak those in and steal your thunder. Oh, yeah.

44:57

Oh, yeah, I was like, oh, there she goes again.

45:01

Awesome

45:01

thanks, Kenz. So, yeah, so

45:05

that's a wrap on Season 10. This

45:05

is me like crying but not

45:11

crying. Hold it together.

45:13

But yeah, we're just gonna have to meet for wraps.

45:16

Yeah, we're

45:16

just gonna, like get together

45:18

and have wraps together. But

45:18

yeah, because this is kind of

45:22

our end of our time here with

45:22

Lyndi on Season 10. Oh my gosh,

45:26

I've appreciated I mean, the

45:26

conversation, the resources

45:28

you've shared. Everything,

45:28

everything, I'm just going to

45:31

hang out with Lyndi, guys.

45:33

Yes,

45:33

please, please. And yes, I am. I

45:35

am leaving this side of the

45:35

podcast. But I will always be a

45:39

listener. I'll always be on the

45:39

other side of that podcast.

45:41

Well, thanks. Well, hopefully there'll be all kinds of opportunities like

45:43

we'll be hunting you down again.

45:45

So we do, we've had a lot of fun

45:45

this season. You know, we've

45:50

covered you know, we talked

45:50

throughout the episode on a lot

45:52

of that. But it has been great

45:52

to tap into your expertise, you

45:55

know, both and your experience,

45:55

you know, as a professional and

45:58

as a parent, so thank you.

46:00

Yeah, thank you.

46:02

And thank you

46:02

listeners for hanging with us

46:04

today on The Science of

46:04

Parenting podcast. Don't forget

46:07

that you can follow us on social

46:07

media on Facebook and Twitter at

46:11

scienceofparenting, or

46:11

scienceofparent, my bad,

46:14

scienceofparent on Facebook and

46:14

Twitter. And it's a good way to

46:17

stay caught up with us between

46:17

seasons. So before Season 11 you

46:21

can find us on social media.

46:23

So come along with us as we tackle the ups and downs, the ins and outs,

46:25

and the research and reality all

46:28

around The Science of Parenting.

46:31

The Science of

46:31

Parenting is hosted by Mackenzie

46:34

Johnson, produced by Mackenzie

46:34

DeJong, with research and

46:38

writing by Barbara Dunn Swanson.

46:38

Send in questions and comments

46:43

to [email protected] and

46:43

connect with us on Facebook and

46:47

Twitter. This institution is an

46:47

equal opportunity provider. For

46:52

the full non-discrimination

46:52

statement or accommodation

46:56

inquiries go to www.extension.iastate.edu/diversity/ext