My big girl just turned six and we celebrated with a trip to La Trattoria.

The usual happy madness ensued, complete with a few flying drinks and washroom adventures.

As always the staff were amazing. I do wonder if the manager medicates his team before sending them out into the fray.

I have never met such a relaxed and patient waiting crew.

If only they would do bath and bedtime too. I admit it was all a bit out of control by 8pm in Warwick!

We have always loved Tratt, but I have felt even better about going since they let me loose on the children’s menu.

It’s so nice to order something for your children knowing that you’re getting a healthy version.

Lots of people presume that pizza is off the menu for my children, but it’s not — I just like to stuff a few raw veggies in them first and we pick the whole-wheat option.

I do admit that every single time she has pizza, Chloe orders pepperoni.

It’s as if she has zoned in on the one thing I left on the menu as a compromise.

That’s when I have to wear my “game face” and pretend I don’t mind at all!

When you’re six, being given the independence to order yourself is all part of the fun and I am learning to pick my battles.

Knowing when to intervene (and when not to) has been a learning curve for me.

After all, nutrition for children is about more than just “food” — it’s about learning manners, having the confidence to try new things and about being social too.

In my view, getting the children to sit still and engage in conversation without whining is just as much a triumph as eating their vegetables.

As a parent, the hardest thing for me has been to find the line between respecting their appetite and making sure my children are full.

I am not going to force my children to finish everything, or to eat when they are not hungry, but I am also not going to give them cookies in place of a dinner that I am confident they like.

In that respect, teaching Natural Kids (my new nutrition class for parents) has been as much of a lesson for me as for my clients.

I have tons of ideas based on both research and experience, but the discussion in the room always teaches me a great deal too.

Since I started the class, dinner time has become a much happier event in our house.

Disclaimer — occasionally it all goes to hell and I do write about those days too!

One of the things we discuss in class is the art of “hiding” vegetables, protein or good fats.

I am a fan of being upfront with children but there are also times when for the sake of your sanity (and your children’s health) it’s okay to be a bit sneaky.

Two of my favourite tips are so easy and fast, I thought I would share them with you here.

If you’d like more ideas like these, check out my Facebook page for free tips and tricks, and the website for course information.

Creamy tomato pasta (with hummus)

Adding hummus to pasta and spaghetti sauce is a simple way to add protein (from the combination of sesame seeds and garbanzo beans.)

It also adds fibre and good fats. Simply cook the pasta (whole-wheat, quinoa or brown rice versions) and add a splash of sauce and approx a tablespoon of hummus per person.

Use more of less hummus depending on if your children like it! If you add a little they are unlikely to know it’s there.

The overall result is a tomato based pasta dish with a creamy feel. It’s easy to stir in extra vegetables or to serve them on the side.

Pasta Pesto (with avocado)

If your children like pesto but you’d like to add more substance, calories or good fats, then try stirring through some mashed avocado.

If you don’t want your children to know it’s there, start with just a little and mash it well.

Don’t stir it through very hot pasta or the heat will cause the avocado (and the dish as a whole) to go brown.

Instead, let the pasta cool off and then stir it through. I usually mash the avocado straight into the pesto, and then stir it through the pasta.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda.