A few years ago, I shared a video about Food and Foster Care and since then, I’ve been asked by many of you to do another video along that theme. So today, I shared a new video that continues where that video left off!
In this video, I’m giving you an idea of how I handle feeding a new child in my home. Those first 24 hours are so vital for helping children feel safe and setting a positive primacy bias.
I hope the tips I share here are helpful!
Here are the main takeaways:
Start with cookies and milk. When a new child arrives, I try to have a plate of cookies fresh from the oven on the table. I keep break and bake cookie dough in my freezer so I can whip up a freshly baked batch on very short notice.
At the beginning of a new placement, it’s all about keeping things as familiar as possible. Stick with foods kids would be likely to have at school—it may not be their favorite, but it will at least be familiar!
Don’t hesitate to ask a child what they like! “What foods to you love? What tastes like home to you? What do you like to have for breakfast?” Then keep their requests on hand.
Offer limited choices. As I have shared in previous videos, children crave feeling empowered, and for a child new to foster care, they feel anything but. Choices can be a great way to give a child a sense of empowerment. However, too many choices can feel overwhelming! I recommend giving two or three choices at the most.
Let them have junk food, but limit it. If a child has been used to eating as many Doritos as he wants, let him have Doritps—just stick with the small, single portion bags and don’t make a lot of junk food readily available.
Walk the line between helping a child feel comfortable and, later on, helping cultivate healthy dietary habits. If you saw my ACEs video, you will recall that high instances of childhood trauma are linked with many long-term health issues—some of which correlate with diet (i.e. diabetes, obesity). Part of the long-term goal of foster parenting is to help prepare children to thrive in adulthood—and that includes learning healthy food habits.
Here is my first Food and Foster Care Video:
I hope you find these resources helpful!
I’d love to hear about your experiences with food and foster care. Please share in the comments below!
Recently, I had the joy of welcoming vegetarian blogger and foster mama Liz, creator of I Heart Vegetables, to be my guest for a Flourishing Foster Parent Coaching Call. I had asked the community (as I often do) what they wanted to talk about in our Coaching Calls, and two people asked us to address the unique challenges of being a vegan or vegetarian household and complying with the expectations and challenges of foster parenting.
While I love vegetarian food, and could happily live on a plant-based diet, I am not a vegetarian, so I needed to call in an expert. It took me nearly six months to find just the right person to speak to this, so I was delighted to stumble across Liz in a foster parent Facebook group. I became a fan of her blog, stalked her on Instagram, and finally reached out to invite her to join our call. And she said yes!
You can hear the whole call by joining The Flourishing Foster Parent (there are two tiers of membership, neither of which require any kind of long term commitment, and both of which include full access to all thirty-five-plus Coaching Call recordings). But I thought I’d share a few of my takeaways from Liz’s excellent insights—and introduce you to her resources if you’re looking for ways to introduce more veggies to your kids’ lives or just find inspiration for pursuing a healthy lifestyle!
7 Tips for Vegetarian Foster Parents
Give Them What’s Familiar to Start With. The first week or two of a new placement is not the time to introduce an entirely new way of eating to a child who is already in crisis. Instead, help ease their transition by giving them what is familiar. For a vegetarian (or just very health-conscious) foster parent , it might be very difficult, but a trip to McDonald’s or some frozen chicken fingers is a small price to pay to help a child feel more comfortable in what is a terribly uncomfortable season of their lives. Being a foster parent requires a fair amount of flexibility and compromise, and this might be one example of when compromise is required for the sake of a child’s mental health.
Introduce Healthy Options Slowly. Several foster parents I’ve spoken with have found that hummus is a great way to introduce kids to raw veggies. Try making carrot sticks, celery sticks, bell peppers, sugar snap peas, and cucumber slices available with a bowl of hummus. Liz also recommends keeping bananas, apples, and oranges on hand as “anytime snacks.”
Batch Meal Prep & Double the Recipe. To avoid relying on prepared meals or processed foods (which are quick, easy, and oh-so-tempting when things are hectic in the home), batch meal prep and double the recipe to make cooking once, eating twice (or even three times) more feasible. If you have to chop onions for a recipe, chop three and freeze two for quick use later. Same with other veggies (zucchini, bell peppers, carrots, etc.)
Come Up With “Winners” & Make Them Often. Liz admitted that, in the past, she would meal plan with the goal of making something different every day of the month. Now, she recognizes healthy options the kids love and comes back to it frequently. Tacos, Breakfast for Dinner (high-protein waffles and fruit? Yes, please!), and Stir Fry meals are some options that generally go over will with children.
Offer Vegan Alternatives to Popular Snacks. I mentioned on our call that for children on the autism spectrum or with other neurological differences (ADHD, executive function delays, etc.), there is evidence to show that high-protein snacks can be helpful. Liz recommended replacing my go-to cheese sticks and pepperoni sticks with nut butter on crackers, fresh fruit, a handful of nuts, and even cereal as a snack.
Offer Meatless Versions of Familiar Foods. Chickpea pasta (which is higher in protein than regular pasta), meatless burgers (Liz and I both love Beyond Burgers as a satisfying replacement for hamburgers), vegan “chicken” nuggets, and vegan “meatballs” are often as tasty as the real thing and kid-approved. Liz also recommended Right Foods Vegan Ramen and That’s It fruit snacks.
Sneak Veggies Into Other Foods. One member of the Flourishing Foster Parent is not looking to become vegetarian, but is very interested in how to get her kids to eat more veggies. This tried-and-true strategy has been around for a while, and it’s still a great idea. Add riced cauliflower, spinach, or shredded zucchini to fruit smoothies (Liz mentioned that blueberries can often disguise the green color that turns some kids off). Make Liz’s chocolate zucchini muffins for breakfast (“Kids will eat anything with even a tiny bit of chocolate in it!”). Puree mushrooms and zucchini and add them to marinara sauce. I’ve tried that, and my kids love it (and were none the wiser)!
These are just a few of the wonderful insights Liz gave us in our call. We also discussed some of the stigmas around being vegetarian, how to handle it when a child’s parents are not comfortable with her having a plant-based diet (hint: compromise!), and a lot more.
Vegetarian Foster Parents is available in the Flourishing Foster Parent Resource Library. To gain access, select either the Full ($20/month, which includes participation in the live calls) or Library ($10/month) tier on my Patreon page!
I had a friend once describe running as one of the most efficient means of exercise there is. He pointed out that it requires no equipment (except a good pair of running shoes), no commute to the gym, burns a lot of calories, gets you a dose of vitamin D, can be done anytime, and gives you a great cardio workout. Like me, my friend does not particularly enjoy running, but he does enjoy being physically fit. So running is part of his regular routine.
What running is to physical fitness, reading is to child-rearing. Reading is one of the most efficient things we can do every day to contribute to our relationship with our children and help them flourish. This is true for every child, but it is especially important for those of us caring for children in foster care. Here’s why:
Reading aloud to a child contributes significantly to their language development, which is fundamental to most other areas of cognitive growth and mental health in a child. This is important for all children, but it is especially vital for children who have experienced early childhood neglect and a delay in language development. This study from the National Center for Biotechnology Information, U.S. National Library of Medicine notes that, “Neglect is the type of maltreatment most strongly associated with delays in expressive, receptive, and overall language development.” The study also finds that, “Children who are unable to communicate effectively may not have the necessary skills to negotiate or resolve conflict and may have difficulties understanding and relating to others. Psychiatric disorders such as attention-deficit/hyperactivity disorder, anxiety, depression, conduct disorder, and oppositional defiant disorder are highly associated with language impairment, and a combination of these problems may lead to poor social functioning as these individuals enter adulthood.”
According to Rhode Island’s Reach Out and Read, “Reading aloud is widely recognized as the single most important activity leading to language development. Among other things, reading aloud builds word-sound awareness in children, a potent predictor of reading success.” This is good news for those of us who parent children who experienced neglect early on. While they may have gotten a late start, reading aloud to them every day can have a repairing effect, essentially making up for lost language learning time.
Reading aloud fosters a child’s sense of imagination. From birth to about two years of age, children are learning about the world around them primarily through their senses: they want to touch and taste everything they can get their hands on (if you have ever worn glasses while holding a one-year-old, you know just what I mean!) But from age two to age seven or so, a child’s imagination is starting to grow. They begin to understand things symbolically and metaphorically, and listening to stories encourages this development (as does imaginative play).
Children who have experienced early childhood neglect often experience a stunted imagination. However, reading aloud daily can, once again, repair that deficit and fuel their imaginative brain function. Asking a child questions that help them reflect on the stories they are hearing actually helps to exercise their imagination and carve important neuropathways in their brains.
Reading aloud provides a great means of connection between a child and a caregiver. It is no surprise that children who have experienced broken attachments, meaning they have been separated from a primary caregiver (i.e. a parent), struggle to bond and attach with others. However, attachment is a vital part of emotional and mental development. Children learn how to have relationships through their attachments, they experience a sense of safety and security through attachment, and they learn emotional regulation through modeling after their caregivers. When those attachments are broken, the damage can be catastrophic, with life-long affects.
While there is no way to totally repair the devastation of attachment disruptions in children, reading to a new foster child is a simple and non-threatening way to bond with them. Sitting together on a couch and reading aloud to your foster child is a natural way to connect physically, mentally, and emotionally. Laughing together at something silly (such as Mo Willems’s Elephant and Piggie stories or any number of other good books for children) releases endorphins, which are considered the body’s natural “feel-good” chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain, making laughter truly good medicine.
Books can also provide a non-threatening way to address hard topics that are common for children in foster care. Books like The Night Dad Went to Jail, Tommy’s 2 Mommies, and Stellaluna allow children to talk about hard things they have experienced without talking about themselves. I have watched children in my care open up about the characters in these stories, when they would never offer to talk about their own experiences directly.
Reading aloud daily (or nightly at bedtime) also provides a wonderful opportunity for a child to exercise some personal autonomy. By inviting your child to choose a book (or two or three) each night, they get to experience a hit of power, which contributes tremendously to a child’s sense of personal agency and satisfaction.
Simply put, reading aloud to your foster child every day is one of the very best things you can do for them. If a child is with you for six months, and you read to them every day of their placement, that’s 168 opportunities to contribute to their language skills! If a child is with you for a year, and you read one book to them every day, that’s 365 chances to foster their imagination! And if a child comes to you at age seven and you read to them every night until they’re thirteen, that’s over two thousand excuses to sit and snuggle and bond with your child. And for the record, there is no reason to stop reading aloud to your children when they become teens. Reading aloud is something I love to do with my eldest daughter, who came to us when she was fifteen!
For more information and inspiration on reading aloud with your kids, including book recommendations for kids of all ages, check out the wonderful resources at Read Aloud Revival. And share your favorite books to read with your kids below!