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NUTRITIONNutritious nibbling for preschoolers
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------ Nutritious nibbling for preschoolers For preschool-aged children, asking for snacks all day long can leave you wondering why your child is so hungry. But, for young kids steady snacking is perfectly normal. The quality and balance of those snacks is very important. An average adult has a stomach capacity of about one litre (or four cups). Although we don’t need to eat to capacity in every meal and end up feeling over-full, we do have room for a whole lot more food, drink and combinations of protein and carbohydrate for staying power than a young child does. A newborn has a stomach capacity of just two to four teaspoons of food. Your little one needs very frequent feeds and it can seem like the whole day is spent eating. By six to nine months baby’s stomach capacity has increased significantly to about half a cup. He or she is now beginning to try and is able to tolerate a wider variety of foods. As a rule of thumb, preschool-aged children have a stomach capacity about the size of their fist. Although more than an infant, they still have tiny stomachs when compared to adults. Many feeding struggles are rooted in the frustration parents can feel when their children don’t eat at meal times. But unlike adults, kids need very small food portions, even at formal meal times. Setting structure around meal time is important indeed. Do expect your child to come to the table to be with the family. Do give them small portions of what the family is eating. Don’t expect them to eat very much. Allowing them to help wash or prepare the food and serving themselves a small amount of the food can increase their likelihood of eating it. Preschoolers need to eat every two to three hours or more often. Because their food intake is essentially a series of snacks all day, to ensure nutritional needs are met, serve snacks that are of the same quality as foods you would eat at meal time. This way your child gets the nutrients they need instead of nibbling on low quality snacky treats like sugary granola bars, fruit rollups, juice boxes or starchy, puffy treats leaving no room for more nutritious meals. For good balance, aim to include at least two, if not three or four of the food groups in each snack choice. To ensure your preschooler will join you at dinner, try to avoid a snack for at least an hour before coming to the table. Keeping milk intake to no more than four, half-cup servings/day and limiting or avoiding juice altogether are also helpful strategies in getting your child to eat their meals. 2 to 3 Food Group Mini-Meal Snack Ideas Like adults, kids can also be hungrier on cold days than hot days. The list below provides some ideas for snacks or “mini-meals” that include at least two food groups. - Banana ice cream: Purée two frozen bananas with one or two tablespoons of vanilla yogurt. ------ Feeding family on vacation Even for the most spontaneous families, a few holiday decisions are usually made in advance. When should we go? Where should we go? What do we need to pack? A little planning helps ensure the trip goes smoothly. Although food is the fuel for the trip and life overall, it is often not given enough forethought. If not thought through in advance, it can result in depending too much on convenience food grabbed on the run, low energy and that lousy feeling that comes from too many poor choices. Although treats are often a big part of the fun and memories from a vacation—for example, dining out at a theme restaurant, a little pack of cookies on the plane, ice cream on the pool deck or mini-donuts at the amusement park—the whole trip doesn’t have to be a nutritional write-off. Consider these ideas when traveling with your infants or preschool-aged children. Car Travel Carrots, celery and cucumber sticks, red, yellow and green pepper strips all travel well. Oranges already peeled and broken into segments, watermelon with the rind removed cut into fingers, grapes, raisins, dried apricots and other dried fruit make good options. Prepare mini-sandwiches in advance. Perhaps turkey and cheddar or ham and Swiss on small, whole grain rolls. Large sandwiches, just like a deluxe fast food burger are messier to eat in the car. With the cooler, yogurt tubes or mini yogurts can also be packed. Make staying hydrated fun. Instead of pop, slurpies and artificial fruit drinks, pack along novel water bottles with lemon, lime or strawberry slices added. If bringing juice, pour it into bottles and dilute it with water. When possible, plan healthy food stops along the way. A cherry or apple orchard, a fruit stand or a farm for example. A visit to a factory can help kids understand where food comes from whether healthy or not. Locally, consider visiting a dairy, a greenhouse or a water bottling plant. If ever in the Las Vegas area, there is a factory tour including the Ocean’s Spray Cranberry plant, a marshmallow and chocolate factory. Stopping at a local grocery store, different from where you usually shop, can also be interesting and a place to find healthier snacks than at the local corner store. Planned activity stops and stretch breaks at points of interest along the way make car trips more manageable with small children. Camping Air travel Just like the right toys and books, food can serve as an important distraction and activity with the little ones on long flights. Some of the tricks I’ve used with my son are bringing mini-dump trucks and diggers along with raisins or Cheerios to dump and dig on the tray table, a small lollipop to suck on if his ears are hurting and a travel kit with colouring supplies, a couple new books and an individual pack of animal crackers or something he normally does not get. Air travel is not the time to give your child a treat he or she has never had—you don’t want to risk having to deal with an adverse reaction on your trip. Hotel rooms Restaurants at your destination A day outdoors—at the beach, picnicking or hiking With a little advance planning, any type of trip can be made smoother. Plan to prevent the low energy and grouchiness that can come from not having the right foods and beverages handy when needed. If you value healthy eating at home, make the decision to maintain this when on the road. Plan to eat well at least 80 percent of the time and allow some room for the fun foods that are part of holiday memories. Patricia Chuey is a registered dietitian/sport nutritionist and mother of a preschooler. Author of The 101 Most Asked Nutrition Questions and co-author of Simply Great Food (Robert Rose, 2007), she manages the Nutrition Affairs for Save-On-Foods. She welcomes your questions to the Ask Our Nutritionist feature at saveonfoods.com and invites you to subscribe for free weekly healthy recipes. ------ Vegetarian eating for the whole family The reasons for following a vegetarian diet are many and varied. Nutritionally, a well-planned vegetarian diet is typically lower in saturated fat and cholesterol while being higher in fibre. Plant-based sources of protein are less expensive than animal-based sources. The environmental impact and resource costs to raise cattle for beef, for example, far outweigh the costs of growing legumes such as chickpeas, lentils and soybeans. Some families choose to follow a vegan diet and avoid all animal products. This represents just four percent of families in Canada. However, more families are choosing to follow a semi-vegetarian eating style in which they gradually eat less meat and dairy while replacing these foods with high quality plant alternatives. A vegetarian diet, when poorly planned, can be unbalanced and create potential deficiencies. Nutrients at greatest risk include vitamin B12 (almost exclusively found in animal foods), calcium from dairy foods and iron from meat. However, even a non-vegetarian diet, when notwell balanced, can result in many nutrient shortfalls. Should a person choose, a balanced vegetarian diet is indeed suitable to follow during pregnancy, during breastfeeding, for feeding young children and the whole family. The key is to ensure it does not simply omit meat and dairy foods without substituting nutritional equivalents. Good alternatives for traditional animal-based protein foods include the legume family of kidney beans, chick peas, split peas, lentils, black beans, lima beans, soy beans and more; tofu; soy-based meat alternates like veggie ground round or veggie burgers; as well as nuts, seeds and nut butters. Some vegetarians also periodically include eggs, cheese or even fish as protein sources. When animal foods are avoided entirely, nutritional yeast and B12 supplements are important means of maintaining an adequate intake. Soy beverages that have been fortified with calcium and vitamin D make a good alternative to dairy milk. However, taking a calcium and vitamin D pill is not a bad idea, even for non-vegetarians. If your preschool age child is vegetarian, try these options for meals and snacks. Two family-friendly vegetarian recipes are also included. Breakfast Ideas Lunch Ideas Dinner Ideas Snack Ideas Penne Pasta Bake White Sauce: 1. Preheat oven to 400ºF (200ºC). Lightly grease an 11 x 9 inch (2.5 L) casserole. 2. In a large saucepan, sauté onion and garlic in olive oil until tender. Add veggie ground round, crushed tomatoes, and oregano. Stir well. Reduce heat to medium and heat until bubbling. Add the cooked pasta. Pour into prepared casserole dish. 3. White Sauce: In a medium saucepan melt margarine; stir in flour. Slowly whisk in soy beverage. Heat over medium heat, whisking occasionally until the sauce boils and thickens. Remove from heat and stir in cheese. 4. Pour sauce over pasta and bake uncovered in the oven for 30 to 35 minutes, or until the cheese sauce is golden. Makes 6 servings. Nutritional analysis per serving: Calories 366 Protein 23 g Fat 8 g Carbohydrate Vegetarian Chili 1. Soak beans in water overnight, drain. Add the 9 cups of water and 2 tsp salt to the beans. Cook, covered until tender, about 2 hours. Watch the water level and add more if needed. Reserve water after cooking and draining beans. 2. Heat tomato sauce to boil in a large saucepan. Remove from heat. Add raw bulgur and cover, let stand at least 15 minutes. 3. Heat vegetable oil in skillet and sauté garlic and onion; add celery and green bell pepper and cook 5 minutes. Add to bulgur pot. 4. Add all ingredients, including drained beans (use some of the reserved bean water to thin mixture if desired). 5. Cover pot and cook over medium heat until tender, about one-and-a-half hours. Serves 8. Nutritional analysis per serving Calories 268, Protein 11 g, Carbohydrate 47 g, ------- Managing your child’s food allergy A food allergy is a reaction to a protein found in a specific food. Allergic reactions take different forms. Most common are: Systemic: Anaphylaxis is an immediate and severe allergic response that involves two or more systems. Symptoms can include shortness of breath, wheezing, hives, swelling (of the lips and face), vomiting, lowered blood pressure and dizziness. Anaphylaxis can progress to anaphylactic shock, a potential life-threatening condition. Digestive: Includes vomiting, abdominal pain, diarrhea, malabsorption of nutrients. Respiratory: May include runny nose, nasal congestion, difficulty breathing, wheezing. Skin: Includes rash, hives, eczema. In North America, an estimated three to four percent of children and one to two percent of adults have food allergies. Fortunately, many children outgrow allergies. How do I know if my child has a food allergy? What foods are the most common causes of food allergies? What should I watch for with a milk allergy? Milk ingredients are not always clearly identified on food labels. Any of the following words on a label indicate milk protein. Helpful products for milk allergy: Rice milk/beverage is a common substitute for cow’s milk. It doesn’t contain the same nutrients as cow’s milk so calcium and vitamin D supplements are often needed. Fortified soy beverage is a good substitute for cow’s milk as it provides the same amount of protein and other nutrients such as calcium and vitamin D. However, many people who are allergic to cow’s milk are, unfortunately, also allergic to soy protein. It is advised to try soy beverage under the supervision of a physician. The same is true with goat’s milk. There are hypo-allergenic infant formulas available if bottle-feeding. Other dairy-free foods include non-dairy chocolate (carob), cheese, yogurt and non-dairy ice cream. What should I watch for with an egg allergy? If you see any of the following words on a food label, it contains egg protein: Helpful products for egg allergy: While there are no alternatives to replace the taste of eggs, there are some substitutes that can duplicate their cooking qualities. Many egg-free recipes use a mixture of vegetable oil, baking powder and water for the egg. With egg substitutes, be sure to check the label carefully, as some still contain egg whites. Medium-firm tofu can be tried as a substitute for scambled eggs. How can I manage a peanut allergy? What foods should I watch out for with a wheat allergy? Wheat is found in many foods, including breads, cereals, pastas, cakes, luncheon meats and sausage—virtually anything that contains wheat flour. Because wheat flour is often fortified with vitamins such as riboflavin, thiamin, niacin and iron, the elimination of wheat from the diet can result in a nutrient deficiency unless replaced with other foods, including alternate flours such as rye, corn, or rice. Where can I find more resources and information on allergies? Some of the information used in this article has been reprinted with permission from Better Baby Food, by Daina Kalnins and Joanne Saab, Robert Rose Inc. 2001. An excellent resource. ------- Junk in, junk out: the skinny on detox diets After giving birth to her son, Sheri-Lynn Day wanted to shed the baby weight. The 38-year-old was put on bed rest during her pregnancy and subsequently gained an extra 50 pounds. Standing only 5’4”, the extra pounds were literally weighing her down. Not only was she feeling bad about her weight, her energy was low. She turned to a “detox diet” called Isagenix. “[The Isagenix diet] can be done in nine days or 30 days,” she says from her Vancouver home. “The ‘cleansing days’ consist of a liquid made with aloe vera and other cleansing ingredients. There are ‘shake days’ when you replenish your body with a protein shake for breakfast and dinner and a sensible meal.” Sheri-Lynn instantly started to feel more energetic and at the end of her diet had lost 22 pounds. The 38-year-old divulges, “I get hungry but it is so worth it!” Celebrity Endorsements Dr. Jennie Weisenburger, naturopathic doctor at Bellevue Natural Health Centre in West Vancouver, says that even though celebrities are bringing detox diets to the forefront, they are definitely nothing new. “The concept of detoxification or cleansing has been around for a long time, and has been a common prescription from naturopathic doctors,” says Weisenburger. “Body purification has been a part of many ancient traditions, religious ceremonies and rituals for health and well-being.” Weisenburger says that there are so many options out there that a health professional should help you to wade through the choices. Most are a variation or mixture of herbs, teas, shakes, fibre, diuretics, and raw foods. The length of these diets varies from a one-day to an ongoing basis. Dr. Joshi’s Holistic Detox has made headlines since Princess Diana, Kylie Minogue and Ralph Fiennes have sworn by it. The 21-day diet requires that you eat only white poultry meat, brown rice, certain cheeses and yoghurts, certain vegetables, a limited amount of egg, some fish, gluten-free/wheat-free cereals and breads, honey, olive oil, pulses, lentils, chick peas, soya and tofu products and two litres of water a day. Detox Decoder “Some doctors are all for it and some are not,” Sheri-Lynn says. In the end, she decided that if the jury is out, she would try it and see for herself if it worked. Dee Sandquist, a registered dietitian, and spokesperson for the American Dietetic Association warns that detox diets could be harmful. She says that often detox diets lead to rapid weight loss that may not be healthy. “Rapid loss of muscle and body fluids can lead to weakness,” Sandquist says. “Often the weight is regained because habits have not changed. When the weight is regained, most likely it is regained as fat instead of muscle.” Weisenburger retorts that if the appropriate diet is chosen, there are rarely any complications or negative consequences. “The problem comes in when, people who say, for example, should not be fasting, choose a fasting program, or someone with unstable blood sugar chooses a diet void of protein,” she says. Stelvio Bandiera, UBC professor of pharmaceutical sciences and biochemical toxicology admits that there are toxins in the food we eat and the air we breathe. “There is no denying that there are pesticides, and other chemicals in our food,” Bandiera confesses. “But, the level that we are taking them in at is much lower than what Heath Canada considers safe.” Bandiera says that various detox diets will flush the system of undigested food, but once toxins have been absorbed into our systems, they are deposited into our fat stores. “There are no herbs, foods or man-made chemicals that can get into our fat stores and release these toxins,” says Bandiera. “Our bodies naturally metabolize fat by using our liver, and get rid of toxins through our excrement.” A Non-Toxic Lifestyle “A slower, more health-positive approach is to approach the detox as lifestyle management for the long term,” says Sandquist. “For example, following a Mediterranean diet or the dietary guidelines will provide an ongoing option for the body to detox naturally.” Bandiera also says that eating a diet rich in anti-oxidants is a better bet to preventing cellular damage caused by chemicals. He says that eating more fruits and vegetables, and eating less meat and processed food is the best way to help our bodies get rid of toxins. Coincidentally, it is also a great way to lose weight. Jennie Weisenburger mentions that there are other indirect advantages of detox diets. “Another important benefit is that patients report an increased awareness about what kinds of foods they are putting into their body, and how these choices impact their health,” she says. Sandquist warns that anyone with a chronic medical condition and a compromised immune system should consult their physician before starting any detox diet. “When the body naturally detoxes by following a healthy lifestyle of food balance, variety, physical activity and stress reduction, the effect is positive and long term,” Sandquist advises. Sheri-Lynn Day is a firm believer in detox diets now. “I think it is worth a try for any mothers looking to boost their energy and feel better!” Day says. “I believe there are toxins in our world and in our food. So, it feels good to get the junk out!” ------ Plentiful picnicking for you and toddler Not only is getting out in the fresh air healthy, it just might be the perfect place to feed toddlers who need and want to run around and don’t always have perfect table manners. If things get a bit messy, it’s probably very okay. Maximize the opportunity a picnic presents for fun, learning and healthy eating with these suggestions: When planning the menu, make it balanced by including foods from at least three, if not all four, food groups. Picnic-friendly food choices that will work for the whole family include: And remember the cold bottled water or fresh fruit juice for hydration and hats and sunscreen for sun safety! Picnic-Friendly Recipes Chickpea Hummus 1 - 540 mL/19 oz can chickpeas, drained and rinsed 1. Combine first 4 ingredients in blender until smooth. 2. Stir in yogurt, cumin and pepper until well combined. Hummus will keep in the refrigerator for 3 to 4 days. Per 2 Tbsp (30 mL) serving: 55 calories, 3.3 g protein, 2.4 g fat, 6 g carbohydrate, 1.3 g fibre. Lemon Lime Tea 1/4 cup freshly squeezed lemon juice 1. Combine both juices, tea and honey. Mix well and refrigerate until cold. 2. To serve, divide the mixture amongst 4 glasses and top each up with club soda about 50-50 with the tea mixture. Per serving: 108 calories, 0 g protein, 0 g fat, 27 g carbohydrate, 0 g fibre Savoury Muffins 2 cups whole-wheat flour 1. Preheat oven to 400°F (200°C). Prepare muffin tins with non-stick cooking spray. 2. In a large bowl, combine flour, baking powder, soda, salt and pepper. 3. In a medium bowl, whisk together eggs, buttermilk, oil and butter. Fold in onions, peppers, ham and cheese. 4. Make a well in the dry ingredients and add wet ingredients. Fold just until moistened. 5. Divide batter into muffin tins and bake for 18-20 minutes or until golden brown. Muffins can be stored in the freezer for up to 4 months and simply taken out as needed for a quick picnic addition. Per muffin: 182 calories, 10 g protein, 8 g fat, 18 g carbohydrate, 8 g fibre. ------ Kid-friendly lunch ideas For active little tykes who still have pretty little tummies, it’s important to maximize every eating opportunity. Even if the whole meal won’t be perfect, including at least a couple of highly nutritious options will help meet your busy toddler’s needs for the day. The good old Canada Food Guide is a very helpful tool for planning lunches. Find it online on Health Canada’s website: www.hc-sc.gc.ca (click on Food and Nutrition). Aim to include a choice from at least three if not all four food groups. Since the basics can get a little tiring, try jazzing things up with these ideas: Make it Food Safe Tuna Pineapple Pita Pockets 1 tin (170 g) tuna, drained Mix tuna, pineapple, lettuce, cheese and mayonnaise together. Fill each half of pita pocket with 1/4 of tuna mixture. Serve hot or cold. To serve hot, place in preheated oven at 325ºF (160ºC) for 15 minutes, or until centres are warm. Or microwave on high, uncovered, for 90 seconds (for all pockets; reduce time if heating only one). Nutritional analysis per serving: Calories: 265; Protein: 19 g; Fat: 7.5 g; Carbohydrate: 30 g; Fibre: 3.2g Blueberry Muffins Dry ingredients: Wet ingredients: Preheat oven to 400°F. Line a muffin tin with large paper liners or spray with non-stick cooking oil. In a medium bowl mix together all the wet ingredients. Set aside while you measure out the dry ingredients. This will give the oat bran a chance to absorb most of the liquid. In a large bowl mix together all the dry ingredients using a fork or a whisk. Pour the wet ingredients into the dry ingredients and mix until just combined. Gently fold in the berries. Don’t overmix or you’ll have purple muffins. Spoon into muffin cups and bake for 20-25 minutes or until done. Nutritional analysis per muffin: Calories: 201; Protein: 4.8 g; Fat: 6.3 g; Carbohydrate: 32 g; Fibre: 4.5 g Source for muffin recipe: Liz Pearson and Marilyn Smith, The Ultimate Healthy Eating Plan ©2002, Whitecap Books. -------- Feeding the family herd healthfully Our busy schedules and love for food makes snacking common and portable food hugely popular, whether we eat three meals a day like our moms taught us to or not. Most of us are guilty of eating on the run – in the car, at our desks – everywhere it seems except at the dinner table! The good news is studies have repeatedly shown that grazing – eating several smaller meals and snacks throughout the day rather than two or three large meals – is the healthiest way to eat. Grazing actually lowers cholesterol levels, keeps energy levels high and blood sugar on an even keel. For pregnant women who require extra calories, who suffer from nausea early in their pregnancies and who have reduced stomach capacities during later months, eating smaller, more frequent meals is a necessity. Once the baby is born, it’s often recommended that breastfeeding moms add an extra 300 to 500 calories a day to keep up with milk production. And snacking is natural for kids, who have small stomachs but high energy requirements. The key, of course, is healthy grazing. You already know that that the foods you choose (whether you’re pregnant, nursing or feeding a child) should provide essential vitamins, minerals and other nutrients, but it’s far too easy to hit a drive-thru, vending machine or food fair when you’re hungry and need a quick fix! Packaged snack foods and fast food have become the fastest growing segments of the food industry; ease and convenience are huge selling points when it comes to choosing what we eat. But at what cost? Most of the foods we grab ‘on the go’ are high in calories, sugar and saturated fat, and low in nutritional value. It’s important, of course, that what we eat tastes good, and is satisfying and convenient when we’re away from home, but there’s no reason we can’t have the best of both worlds. Being prepared with nutritious, portable snacks for yourself and your kids is the best way to go; and the minimal time investment is well worth the payoff to both your health and your wallet. So what constitutes a healthy snack? Fresh fruit and baggies of veggie sticks are a good idea, but let’s face it: they rarely cut it when you’re really hungry. Store-bought granola and cereal bars are usually loaded with sugar and are surprisingly low in fibre, vitamins and minerals. When reading labels, remember that sugar can appear in several different ways; in the form of molasses, honey, syrup, corn syrup, fructose, glucose, dextrose, sucrose and fruit juice concentrate. Even wholesome-sounding “fruit & nut” granola bars can be high in sugar – one leading brand contains corn syrup (listed first on the ingredient list, meaning it has more corn syrup in it than any other ingredient), as well as sugar, honey, fructose, fructose syrup and dextrose! Fat can also be listed in different ways; as hydrogenated and partially hydrogenated oils, palm oil, canola oil, margarine, butter, shortening and lard are all types of fat. Products containing saturated fats, tropical oils such as palm or coconut oil, or hydrogenated fats, which contain trans fat, are particularly harmful. Making snacks and treats yourself enables you to control what goes into them, and into you. Breakfast Bean Cookies 2 cups oats Preheat oven to 350° F. Place the oats in the bowl of a food processor and pulse until it resembles coarse flour. Add the flour, baking powder, baking soda, cinnamon and salt and process until combined. Transfer to a large bowl. Put the beans into the food processor and pulse until roughly pureed. Add butter and process until well blended. Add the brown sugar, egg and vanilla and pulse until smooth, scraping down the sides of the bowl. Pour the bean mixture into the oat mixture and stir by hand until almost combined; add the chocolate chips, raisins, nuts and flaxseed and stir just until blended. Drop large spoonfuls of dough onto a cookie sheet that has been sprayed with non-stick spray, and flatten each one a little with your hand. (I find this works best if I dampen my hands first.) Bake for 14-16 minutes, until pale golden around the edges but still soft in the middle. Transfer to a wire rack to cool. Makes 2 dozen cookies. Per cookie: 138 calories, 3.5 g total fat (1.4 g saturated fat, 1 g monounsaturated fat, 0.8 g polyunsaturated fat), 3.4 g protein, 23.9 g carbohydrate, 14.2 mg cholesterol, 2 g fiber. 22% calories from fat. Creamy & Spicy Tuna Schmear 1/2 - 8 oz. (250 g) tub light spreadable cream cheese In a medium bowl, beat cream cheese and mayonnaise until well blended and smooth. Stir in the tuna, celery, red pepper, salt and pepper. Makes about 1 cup. Per tablespoon: 19 calories, 1.3 g total fat (0.6 g saturated fat, 0.5 g monounsaturated fat, 0.1 g polyunsaturated fat), 1.5 g protein, 0.5 g carbohydrate, 36 mg cholesterol, 0 g fiber. 59% calories from fat. ] -------- Losing postpartum fat healthfully Gaining weight, and enough of it, is a key focus during pregnancy. The opposite, weight loss, becomes the focal point for many women once the little person has arrived. If you are reading this article early in your pregnancy and post-baby weight loss seems far from your mind, good timing. During pregnancy, although dieting is a definite no-no, eating healthfully is very important. Making healthy choices, eating to appetite rather than eating for two and bearing in mind that you really only need about 300 extra calories each day in the second and third trimesters of your pregnancy, will be helpful in making sure you don’t gain far more weight than needed. Gaining excess weight, beyond about 35 pounds for most women, can become a frustration, worsen common pregnancy discomforts like back pain or heartburn and can be tough emotionally – especially when thinking about whether or not it will all come off once the baby is born. Will you ever be able to slip back into those great-fitting jeans and that cute top you bought just a few weeks before you found out you were pregnant? Dieting, period, is not good. Establishing permanently do-able, healthy eating habits should be the goal pre-, during and post-pregnancy. Unfortunately, a reality for many women is to impose such rigid eating rules on themselves that pregnancy becomes a “relief from the diet” – an acceptable form of permission to over-indulge. Think of your favourite celebrities. Many of these slender women often gain excess weight while pregnant. Perhaps this is due to the strict eating they impose on themselves to maintain their lean, non-pregnant actress physiques? The point is, by establishing healthy eating habits, being physically active and being at a healthy pre-pregnancy weight will, for most women, assist in keeping pregnancy weight gain right in the optimal range. In so doing, losing the weight afterwards will become easier. Note that your body might change permanently in some ways, but these changes will be minor. For example, your breast shape and size may be different than before you had your baby or your tummy muscles might not be as tight. Most of this will only be noticeable to you. Keep in mind that these changes will be worth it knowing that you created the miracle of your new son or daughter. Here are few strategies to help shed the pounds post-baby: 1. Realize that some of the weight will be lost instantly once the baby is born. The 6 to 10 pound baby you’ve be carrying will now be its own little person. You will have also lost the weight of the placenta, amniotic fluid and some water and blood. You will immediately look like you are just five or six months pregnant. 2. If possible, plan to breastfeed your little one. Even though you need up to about 500 extra calories a day (along with lots of water) to support breastfeeding and a healthy milk supply, breastfeeding burns up to 800 calories a day – so you are still in a calorie-burning mode. Just like when pregnant, let “eating to appetite” guide this process. Eat when you are hungry and stop when you are full. Once you stop breastfeeding, it will be important to cut back on your food intake. The process and hormones involved in breastfeeding have the added bonus of assisting your uterus in returning to its normal size sooner. Don’t strive to be back to your pre-pregnancy weight overnight. You need some excess body fat to serve as nourishment for your baby, be it via breastfeeding or even just snuggling. Breastfeeding or not, be sure to get enough calcium. A growing body of research shows that not only is the calcium critical for healthy teeth and bones, but it plays a key role in metabolism and weight control. 3. Allow your body the rest it needs after the baby arrives. Sleep deprivation and stress can cause your body to produce more of a hormone called cortisol which can limit the weight loss process. Although you may be really focused on weight loss, balance this goal with the goal of getting your energy level back up to normal. Allow yourself to go with the flow for at least the first six weeks post-pregnancy and until you get the okay from your doctor to get back into your usual routine. 4. When you’re ready, get back into a regular program of activity. The great thing about this is that going for walks with your little one will be an enjoyable activity for both of you. If weather conditions limit your ability to get outside for walks, check out indoor mom-and-tot exercise programs. If you are lucky enough to have family and friends offering to provide childcare, take them up on the offer and use the time to go for a power walk, a gym workout or any activity you enjoy. Sweat-producing activity (aerobic, cardiovascular exercise) will do the most at first to help with weight loss. Adding in strength training can help even more. Whether it’s with weights at home, a vigorous yoga video or time in the weight room at the community centre, by building strength and muscle, you increase your metabolic rate – the speed at which your body will burn calories and fat. As your baby grows, being strong will also ease transporting him or her around, lifting in and out of the car seat and with other daily activities. 5. Think quality in your food choices. Instead of telling yourself “I really better restrict my intake to help get rid of this weight,” make your focus “I really need to eat fresh, nourishing foods to help keep my energy up!” Choosing healthy, while still delicious meals and snacks, automatically ensures you’re not overdosing on fat, carbs or calories. For breakfast, try a summer-fresh fruit salad topped with low fat yogurt and toasted almonds. For lunch, how about a homemade bean and vegetable soup or tuna and vegetables in a multigrain pita. Dinners like vegetable stirfries with skinless chicken or grilled fish with roasted vegetables – are the exact type of meals to facilitate weight loss and good nutrition. Some nourishing, yet weight-loss friendly snacks include: a 6 to 8 ounce portion of your favourite fruit smoothie, 1 slice of really nice grainy bread with a little natural peanut butter on top, fresh red and green pepper slices with hummus or tzatziki for dip, cantaloupe wedges dipped in strawberry yogurt or even a small baked potato or over-baked fries topped with a little salt and vinegar when you might be craving chips! 6. Take steps to protect your mental well-being. Feeling blue will be a major obstacle to weight loss and will promote more turning to food for comfort. If possible, before your baby arrives, make plans to connect with other new moms. Urbanbaby and Toddler is a great resource for information on various programs. Your local community centre is also an excellent place to find out about such programs. Take advantage of offers for help from family and friends. If you feel like you may be heading towards post-natal depression, be sure to let your loved ones and your doctor know early on so you can get the best support possible. ------ 9
superfoods for the mama-to-be From the earliest stages of pregnancy through the nine months that follow, your growing baby depends on you for shelter and nourishment. Amazing growth is occurring. In just the first trimester, your baby will grow from a single cell to an easily recognizable fetus approximately three inches long and comprised of billions of cells. As your baby grows, your blood volume will increase, your uterus will expand and you will go through changes that may feel like they are taking all the energy you have. It only makes sense that the foods and drinks you choose to support this amazing journey are selected with consideration. You've likely heard many times that although you need more calories during pregnancy, eating for two or doubling your food intake is not necessary. Instead, thinking about making meaningful choices in your meals and snacks with foods full of vitality can provide reassurance that you are indeed doing what is best. Although all foods can fit into a prenatal diet (and you definitely don't have to strive to eat perfectly - an 80-20 approach is great: eat well at least 80 percent of the time), some foods and beverages are superstars during this time of life. Listed below are nine such choices - important throughout your entire pregnancy - with special significance to each month of your journey. Month
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7: Month
8: Month
9: Patricia Chuey, M.Sc., RDN is a registered dietitian and sport nutritionist. She is the co-ordinator of Nutrition Affairs for Save-On-Foods where she works on the brightlifeTM initiative designed to help you stay well. She is the author of the The 101 Most Asked Nutrition Questions. Your nutrition questions are welcome and can be directed to her online at saveonfoods.com. --------- Prevent
iron deficiency in your baby Iron deficiency is a common but preventable health problem in children. Here is how you can recognize the symptoms of iron deficiency and, more importantly, how you can prevent it. Symptoms
of iron deficiency Ensure
baby gets enough iron A full-term infant will have enough iron to last for six to nine months after birth. After that, he needs a good source of iron in his diet. The best source of iron is iron-fortified cereal, which should be introduced when your child is between four to six months old, and should remain a staple in your child's diet until he is at least one year old. Babies will still be getting some iron from breast milk at this stage, but will require more in order to meet their needs. After 12 months of age, babies either continue to breastfeed or switch to drinking whole cow's milk. Excessive intake of milk at this stage can lead to low iron levels for several reasons, one of which is that babies will fill up on milk and not eat other foods. This is most common in babies who use the bottle for comfort. Switching these babies from bottle to cup should help decrease their milk intake. Children this age should get no more than 16 to 24 ounces of milk per day. Too much cow's milk can also lead to some irritation of the intestines possibly resulting in a small amount of blood loss through the stool - this too will lead to anemia. For toddlers, meat, poultry and seafood are the best sources of iron. Other sources include iron-fortified cereals, beans, spinach, and tofu. As the iron in meat sources is more easily absorbed, vegetarian children are more likely to need an iron supplement. If you suspect your child is anemic or iron-deficient, you can easily have him screened with a blood test. If your child's iron levels are low, he will be given a supplement of iron and his levels can be checked again in a few months. In that time, dietary changes can be made, too. It is important to take iron supplements only on the advice of a doctor as there is toxicity with iron overdose! There are other, more rare causes of anemia that your doctor will investigate if iron therapy does not help your child. Remember, prevention is the key! --------- Foods
to avoid during pregnancy Who knew that getting pregnant was going to make you the lucky recipient of advice on nurturing your growing baby from everyone you know and even some folks you don't? It's really just everyone's excitement and concern for the new little one you're bringing into the world that motivates them to share from their experience, history and tradition about what to eat and what not to eat. Some of the eating advice may indeed be valid, while some of it may create unnecessary worry or concern. Here's what we really know about the foods to avoid. Fortunately, the list is short. To prevent too much worry about the list of the foods and beverages that warrant concern during pregnancy, keep in mind that nourishing your baby will be easier if you take a positive approach to nutrition and focus on what you should eat, rather than what you should try to limit or avoid. Most importantly, ensure you are eating enough quality calories and staying well-hydrated. For guidance, see 9 Super Foods for the Mama-to-Be in the last issue of Urbanbaby, make sure you are paying particular attention to folic acid, calcium and protein or feel free to contact me online at the address that appears at the end of this article. Foods
to avoid to prevent food poisoning When food is not handled properly, harmful bacteria that can make you and your baby sick, can grow. Classic signs of food poisoning include nausea, vomiting, diarrhea or flu-like symptoms. Listeria monocytogenes is a bacteria that can be found in soft cheeses, unpasteurized dairy products and undercooked meats and seafood. For this reason, it is advisable to avoid soft cheeses like feta, Brie, Camembert or blue-veined cheeses like Roquefort while pregnant. You can still enjoy hard cheeses like cheddar and mozzarella. Cream cheese is okay and yogurt (a valuable source of calcium during pregnancy) is also just fine. If you do eat soft cheeses during pregnancy, cooking them until bubbly is advised. Other foods to avoid while pregnant to minimize any food poisoning concerns include: raw seafood and raw shellfish (be careful with sushi); patés, unpasteurized fruit juices and ciders or raw eggs (ask at restaurants if you suspect raw eggs may have been used in a smoothie or Caesar salad dressing and avoid licking the spoon for homemade cookies or cakes that use eggs). As always, be careful with any foods that may have been left out of the fridge for more than one hour - especially during warmer weather. Of particular concern are egg-based mayonnaise and salad dressings, whipped cream, meat and dairy products. Cold ready-to-eat meats like 'raw' hotdogs, smoked salmon, bologna or other deli-meats should either be thoroughly heated or avoided. A final preventative measure is to avoid questionable street vendors or restaurants you have never tried before. Mercury
in fish Potential
allergens Caffeine
Alcohol
and tobacco Patricia Chuey, M.Sc., RDN is a registered dietitian and sport nutritionist. She is the Co-ordinator of Nutrition Affairs for Save-On-Foods where she works on the brightlifeTMinitiative designed to help you stay well. She is the author of the The 101 Most Asked Nutrition Questions. Your nutrition questions are welcome and can be directed to her online at saveonfoods.com. -------- Nutrition
tips for lactating moms With the recent increase in breastfeeding rates, research in lactation nutrition has grown in the last several years. New studies are being published all the time about what you should and shouldn't eat while you are breastfeeding. As a registered dietitian/nutritionist and lactation counselor, I often get asked the same questions about lactation nutrition. Calories
Calcium
Water
Controversial
foods Colicky
babies & mom's diet Dairy
products Cruciferous
foods Spicy
foods Caffeine
Become
a detective Carmen Evanson is a registered dietitian/nutritionist and certified lactation counsellor at the Pacific Wellness Centre in Yaletown. To book a consultation with her or hear about the centre's wellness packages, call 604-633-2474. -------- Your
baby's first foods Coming home with your new infant launches a total lifestyle shift. If this is your first baby, the past few months have been filled with decisions about everything from where your baby will sleep to what types of diapers and soap to use. Fortunately, Mother Nature has taken care of the issue of what to feed your baby at the start. Breast milk is the perfect food for your baby to digest and it will meet just about all of his/her nutritional needs for the first four to six months. The only real exception is vitamin D. It will need to be given as a supplement if you are exclusively breastfeeding. If in the rare case that you are not able to breastfeed, a variety of formulas are available. Your healthcare provider will be able to assist you in choosing the right one for your little one. The best way to know if your baby is receiving enough milk is to count the number of wet diapers in a day. Newborns have about six to eight wet diapers a day during their first weeks of life. Babies will also have about three to five stools a day. Feeding on demand (according to baby's schedule, not yours) is important and supports the development of healthy hunger and fullness cues. Although it is encouraged to breastfeed throughout the first 12 months, or longer if desired, around four to six months of age, your baby will begin to need his/her first solid foods. At this point, your baby's digestive tract is mature enough to begin very simple foods. It is very important to introduce solid foods gradually in the progression outlined in the table below, due to developmental milestones along the way. Commercial
or Homemade? Certain commercial baby food products are designed for marketing reasons only. Take baby food desserts. Babies don't necessarily need dessert. You can just as easily make your own applesauce or yogurt and fruit combinations. The concept of staging with baby food may also have more to do with marketing than nourishment. Most brands of first-stage baby foods contain pure vegetables or fruit with little else added. Second and third stage can have less fruit or vegetables and more water, sugar and/or fillers. The concept of baby food dinners simply provides another option. Try making these yourself at home with combinations of foods such as chicken and noodles or vegetables and beef. The bible of feeding children is a book called How to Get your Kid to Eat…But Not Too Much written by registered dietitian and sociologist Ellyn Satter (see ellynstater.com). She discusses the principles of a normal, healthy feeding relationship from infancy up to adolescence. Stay tuned for details in the next issue of Urbanbaby. Patricia Chuey, M.Sc., RDN is a registered dietitian and sport nutritionist. She is the co-ordinator of Nutrition Affairs for Save-On-Foods where she works on the brightlife™ initiative designed to help you stay well. She is the author of the The 101 Most Asked Nutrition Question. Your nutrition questions are welcome and can be directed to her on-line at saveonfoods.com. -------- Eating
organic: the healthier choice for your family "Mom, there's nothing to eat!" Your daughter stands in front of you with her hands on her hips and a well-practised quivering lip. You frantically search for a snack when you spy the fruit bowl. As you reach for a piece of fruit, her eyebrows furrow. You assure her that an apple won't hurt her and might, in fact, do her some good. As she bites through the crisp skin, it's hard to believe you could be wrong. According to a recent study conducted by the Environmental Working Group (EWG), apples are one of the most pesticide-contaminated foods in the United States. Using data collected by the Department of Agriculture and the Food and Drug Administration, the study found that over 90 percent of all apples tested from 1992 to 2001 contained pesticides and 70 percent had more than one type of pesticide residue. Since much of Canada's produce is imported from the US, it's safe to say that many of the same fruits and vegetables are contaminated north of the border. For years, Canadians have been led to believe that their exposure to pesticides was limited and at a safe level. Unfortunately, we are beginning to discover that although safe levels of single pesticide residues had been developed for adults, these rates were much too high for children. In 2004, the Ontario College of Family Physicians released a report stating that for children, no level of pesticide exposure was safe. Compared to adults, children tend to eat more per kilogram of body weight. In addition, they tend to eat more foods such as juice, fresh fruit, and certain vegetables, that are higher in pesticides. Because of their low body weight and accelerated growth rate, children who are exposed to pesticides are at a higher risk of adverse reactions to pesticide exposure. Exposure to certain pesticides during infancy, even at very low levels, can lead to serious life-long consequences if the pesticides disrupt developmental processes. Many studies have linked pesticide exposure to increased incidence of childhood leukemia, tumours and asthma and there is some indication that low-level exposure could be a factor in learning disabilities and behavioural problems. In a 1999 study conducted by the University of Washington of children aged two to five years, 99 percent of all of the urine samples from the children tested contained residues of organophosphorus (OP) pesticides. The one sample that contained no residues was that of a child who was fed only organic produce. A follow-up study in 2002 found that when children ate exclusively organic produce for three days, the amount of pesticides in their urine decreased by eight-and-a-half times. The researchers concluded that feeding children organic produce was one of the best ways of reducing children's exposure to pesticides. What is
organic produce? By law, any produce that claims to be organic must be certified by a third party. In BC, there are many local certifying agencies that perform farm inspections. They fall under the umbrella of the COABC (Certified Organic Associations of British Columbia) which establishes guidelines that tell organic food producers what they can and cannot use to produce organic food. The logo, a checkmark, can be found on products the agencies certify, indicating to consumers that a third party has verified that no prohibited substances (pesticides, hormones, antibiotics, genetically modified organisms) were used to make that product. Where
to start? In addition to these fruits and vegetables, parents may also want to consider buying organic baby foods or preparing their own baby food from organic produce. A 1995 US study found more than 16 pesticides in about half the samples of non-organic baby food tested. Grains, especially rice and corn, can also contain high amounts of pesticide residues and a number of manufacturers have developed organic lines of baby and infant cereals. Where
to buy organic produce: Specialty Stores - Caper's, Choices, Drive Organics and many co-operative markets stock either entirely organic or a large percentage of organic produce. In addition, they carry a variety of organic processed foods that may not be found in the larger outlets. Home Delivery - For the time starved or for anyone who can't find an organic outlet near them, home delivery of organic produce is a great alternative. In the Lower Mainland, Small Potatoes Urban Delivery (www.spud.ca) is just one of the many companies that will delivery organic fruits and veggies, dairy products, baked goods, and a huge assortment of natural products right to your door. Most allow you to customize your delivery so that you can choose what goes into your delivery. Farmer's Markets - Within the Greater Vancouver Regional District, farmer's markets are flourishing. Along with fruits and vegetables, you can find organic baked goods, cheeses, meats, and eggs. Farm Gate - For value, you can't beat purchasing at the farm gate. A number of organic farms are within a 30-minute drive of Vancouver and many do sell to consumers. For a complete list of farms, go to www.certifiedorganic.bc.ca Backyard Garden - Although homegrown produce cannot be technically labelled "organic," growing your own fruits and veggies without synthetic chemicals is a great way of ensuring that they do not become contaminated with pesticides. Plus, children get to see exactly how their food is grown. Arzeena Hamir is an agronomist, garden writer and mother of a two-year-old girl. In her spare time, she runs Terra Viva Organics and can be reached at arzeena@tvorganics.com -------- Healthy
eating habits for baby from the start From baby's first day, important developments take place that influence the kind of eating habits he or she will have. Challenges with weight and even disordered eating can often be traced back to power struggles or mixed messages around food that may have started very early on. As early as the first week, you will be setting your baby off on the path to good habits by allowing him/her to feed on demand. Whether breastfeeding or bottle-feeding, listen to the cues your baby provides around hunger and fullness. Feeling hungry is an inborn trait. Humans, like other mammals, generally eat when hungry and stop when full - at least in the first few years of life. The same holds true when you introduce solids. Let your child guide the process and listen for the cues he or she is giving you around feeding, food likes and dislikes. As difficult as it will be, do your best to let true nourishment guide the process of feeding without the influence of so-called child-friendly foods that may be full of additives, colourings or presented in glossy packaging. Like many nutrition experts, I consider the bible of feeding children How to Get your Kid to Eat…But Not Too Much, by Ellyn Satter (see ellynsatter.com). In her book, she discusses the principles of a normal, healthy feeding relationship from infancy through adolescence. As a parent, she suggests you are responsible for providing healthy food for your children in a form they can easily handle. What your child chooses to eat and whether or not he or she eats at all is your child's responsibility. Beginning in infancy, we are all the boss of our own bodies and our internal hunger and fullness cues. No one can make us eat if we aren't hungry or don't want to eat. Remember what you were like as a kid? Many parents struggle with all kinds of child-feeding problems. Most originate from crossing the line of the feeding relationship. As a parent,
you are responsible for: To enhance
your child's interest in eating, consider these strategies: Allow kids
to serve themselves at the table. School-age
children should pack their own lunch. Eat meals
at the table with the television turned off. Save uneaten
meals for a snack later. Limit after-school
snacking. Limit the
junk food stocked in the house. Don't run
a restaurant. Patricia Chuey, M.Sc., RDN is a registered dietitian and sport nutritionist. As co-ordinator of Nutrition Affairs for Save-On-Foods she works on the brightlifeTM initiative designed to help you stay well. She is the author of two books including her newest: The 80-20 Cookbook: Eating for Energy Without Deprivation. Patricia invites your nutrition questions at saveonfoods.com. -------- Prenatal
vitamins: what you should know As a mom-to-be you have probably been very conscious of the quality of the food you've been eating since the moment you found out you were expecting. Although you may be trying very hard to get all those key nutrients you need, nausea, lack of appetite, low energy or at times even a busy schedule may be getting in the way of eating a perfectly well-balanced diet every day. You may be wondering, do I have my vitamin and mineral needs covered? Although following a healthy eating pattern according to Canada's Food Guide to Healthy Eating with special emphasis on protein, folic acid, iron and calcium is the best way to meet your (and baby's) nutrient requirements, it may be difficult during pregnancy as most of your micronutrient needs are higher than when you were not pregnant. The nutrients of utmost concern and prenatal vitamins are discussed here. Folic acid, especially important in the first four weeks of pregnancy, should ideally be started two months before conception. This is because many women are unaware of being pregnant until they are past the one-month mark. This time period is significant because folic acid plays a role in the proper development and closure of the neural tube in the fetus which occurs during the third and fourth week of gestation. Supplementing with folic acid can reduce the risk of neural tube defects, such as spina bifida, in your baby. It's helpful to know that folic acid also comes in many common foods including green leafy vegetables, broccoli, avocadoes, oranges and lentils to name a few. Prenatal vitamins generally contain 600 to 1,000 micrograms of folic acid. There is no need take an additional folic acid supplement if you are taking a prenatal supplement. More than 1,000 mcg (or 1 mg) per day of folic acid can actually mask the signs of a vitamin B12 deficiency. The requirement for iron during pregnancy is 50 percent higher than when you were not pregnant. Iron is needed in higher amounts to increase maternal red blood cell mass and to supply the growing fetus and placenta. Most women do not get enough iron from their diet to meet this increased need. A prenatal supplement supplies adequate amounts of iron to help you meet your needs. Extra iron is especially important in the second and third trimesters. This is helpful to know as sometimes prenatal vitamins, most likely due to the iron, can aggravate nausea for some women. Nausea is most common in the first trimester. Many women have found that taking the supplement before bedtime with a small snack minimizes queasiness. Too much iron can also be constipating for some women. In this case, ensure you are getting enough fibre, fluid and if possible, exercise to help counteract this. Your growing baby uses calcium for bone growth and takes it from your existing stores. If you are not consuming three to four servings of milk products or calcium-fortified soy, rice or orange juice beverages a day, you may not be meeting your calcium needs. Although a prenatal supplement does contain some calcium, it is not enough if you are not consuming milk products or calcium-fortified beverages. You will need to take additional calcium supplements to help meet your requirements. For best absorption, ensure the calcium pill also contains vitamin D. Aim for a total of 1,000 to 1,200 mg of calcium from food and supplements each day. A diet providing adequate calcium has also been found to decrease blood pressure during pregnancy, which can be protective against pre-eclampsia (a condition of high blood pressure and fluid retention). To cover all of your extra needs, a prenatal multivitamin is typically the best way to go. Prenatal vitamins come in various brands and formats. If you have trouble swallowing a regular tablet, you might want to look for a chewable or capsule format. Remember that you do not need to take more than one multivitamin per day. If you miss a day, there is no need to double the dose the next day. The chart on the next page provides a comparison of the nutrient levels in four of the more common brands. In addition to the amount of folic acid, one of the main differences in a prenatal vitamin compared to a general multivitamin is the lower level of vitamin A in the prenatal version. Too much vitamin A can be toxic and potentially increase risk for birth defects. If you are following a vegetarian diet that doesn't contain meat, fish, poultry or dairy products, you may be at a higher risk for vitamin and mineral deficiencies during pregnancy. If you don't already take multivitamins, they will become more important during pregnancy. Getting enough of the B vitamins, iron and zinc takes careful planning when on a meat-free diet. A prenatal vitamin provides adequate amounts of these nutrients. There has been some research to show a connection between vitamin B6 and the prevention of nausea and vomiting for some women during their pregnancy. If you are really struggling with nausea, talk to your doctor about potentially taking more vitamin B6 than what is provided in the prenatal pill. Nutrients In Prenatal Formulas:
Source: Leslie Beck's Nutrition Guide to a Healthy Pregnancy ©2004 Transcontinental Media This chart above comes from Leslie Beck's Nutrition Guide to a Healthy Pregnancy. This new book is an excellent resource for answering your prenatal nutrition questions. I agree with Leslie's suggestion that prenatal vitamins are not intended to make up for a poor diet - but rather, to supplement a healthy diet. If you are eating as best as you can, are taking a supplement and are still feeling concerned about whether you are covering all of your nutritional bases, ask your doctor for a referral to a dietitian. In British Columbia, you can also find a dietitian by calling the free nutrition line at 1-800-667-3438 or 604-732-9191. Patricia Chuey is a registered dietitian/sport nutritionist. Author of The 101 Most Asked Nutrition Questions and The 80-20 Cookbook: Eating for Energy Without Deprivation, she is currently the Co-ordinator of Nutrition Affairs for Save-On-Foods. She welcomes your questions to the Ask Our Nutritionist feature at saveonfoods.com. -------- Recipes
and strategies for meals toddler will love Ellyn Satter,
in her bible of feeding children How to Get Your Kid to Eat But Not Too
Much reminds parents that when it comes to feeding kids, you should: It is important to keep in mind that your child is ultimately responsible for what he or she eats and how much. As long as you have adhered to the guiding principles above, chances are your child will accept a variety of different foods. To enhance
your child's interest in eating, consider these strategies: Here are three great kid-approved recipes to try for breakfast, lunch and dinner. A list of healthy snacks is also included. Lunch and dinner recipes come from the Save-On-Foods recipe collection, created by Heather McColl, RDN. Find more recipes at www.saveonfoods.com and look for a free recipe in the store each week. Breakfast Lunch
Dinner
Great
Snacks Patricia Chuey is a registered dietitian/sport nutritionist. Author of The 101 Most Asked Nutrition Questions and The 80-20 Cookbook: Eating for Energy Without Deprivation, she is currently the coordinator of Nutrition Affairs for Save-On-Foods. She welcomes your questions to the Ask Our Nutritionist feature at saveonfoods.com. ------ Starting baby on solids Every parent looks forward to introducing solid food to baby. It’s fun to see how the little one will react and it represents an important developmental step in transitioning from breastmilk or formula alone to a mixed and varied diet. Starting in infancy and until your child is an independent adult, you are responsible for providing healthy food in a healthy environment. What your child chooses to eat and whether or not he or she will eat at all is up to them. After starting rice cereal, progress to oat and then barley and wheat cereals before starting other solids. Once you know your baby can tolerate all of the cereals, you can use your favourite regularly. Healthy snacks can be introduced as appropriate and in response to baby’s hunger cues. Choose snacks such as soft-cooked fruit and vegetable pieces, dry toast, cereals like Cheerios or small bits of cheese or meat which allow baby to use their fingers and develop new skills (introduce from about six to eight months). Yogurt and cottage cheese can be given after six or seven months. Note that purees are really only needed until about eight months. After that, ensure food is mashed or chopped to prevent choking, but has enough texture to help baby get used to more than just soft, smooth food. Great vegetables to start baby on include sweet potatoes, yams, carrots, green beans, peas and squash. You can soon progress to include corn, potatoes and mashed versions of any vegetables the family is eating. First fruits generally well tolerated by babies include applesauce, pureed banana and pears. These can be followed with texture-appropriate versions of mango, peaches, kiwi, berries and others. Chicken and turkey are great meats to start with before progressing to boneless fish, pork or beef. Mashed beans and tofu are also good “meat” alternatives. If desired, egg yolk can be given after eight months but for allergy prevention it is recommended to wait until 12 months before giving egg white and peanut butter. Whole cow’s milk can be introduced between 9 and 12 months. A total of about three cups per day of breastmilk, formula or cow’s milk is adequate between 9 and 12 months. For toddlers, fruit juice should be limited to a maximum of two cups per day if given at all. Be careful to avoid excess beverages as this can displace appetite for food. A similar problem can occur if an excess of starchy snacks like crackers and toast are given. As it becomes age-appropriate, encourage kids to take an interest in food by allowing them to assist with washing food, tearing lettuce leaves, setting the table or other meal tasks. Don’t worry when your child goes through picky phases. If he rejects a food, try again at a later date and perhaps in another format. Let kids feed themselves as much as possible. Avoid comparing one child to another when it comes to food. Above all, make meal times enjoyable with the focus on family/social time rather than on who’s eating what and how much. Patricia Chuey is a registered dietitian/sport nutritionist and mother. Author of The 101 Most Asked Nutrition Questions and The 80-20 Cookbook: Eating for Energy Without Deprivation, she is currently the co-ordinator of Nutrition Affairs for Save-On-Foods. She welcomes your questions to the Ask Our Nutritionist feature at saveonfoods.com. ------ Healthy meals adults and tots will enjoy When my son was born, friends said “welcome to the world of the disappearance of time.” They weren’t kidding. Many moms have explained to me how the days can seem to pass in a blur of feeding, changing, napping and playing with baby. "By the time I survive this cycle, the day seems like it's gone and I’ve barely had time to feed myself.” If this sounds familiar, remember that food is the fuel to get you through the fast-paced days. Eating well will also leave you with some energy after baby has (finally) settled in for the night, will help support continued nursing and will assist in returning to a fit and healthy post-pregnancy body. Once baby is about six to eight months old and especially as he nears the one-year mark, work towards a meal routine that has baby eating three meals a day, and perhaps snacks too, in the same pattern as you. Try to avoid separate foods and meal times for baby. Eating the same foods will help save time preparing, serving and cleaning up. Meal times with family also offer children important structure and security. They learn that meals (at least most of the time) happen at the table, allow time for proper digestion and are a chance for togetherness. Here are seven ideas for breakfast, lunch and dinner that parents, older babies and/or older siblings can all eat together. Use these as examples but ultimately work towards a weekly meal pattern that incorporates your family's favourites based on preferences, tradition, eating philosophy, vegetarianism, etc. Regardless of the combination of foods chosen, aim to include both protein (meat, meat alternatives and/or dairy or soy) together with carbohydrates (fruits, vegetables, grains) in all meals. Some people find it easy to think of including at least three, if not all four, food groups in each meal. Breakfast Lunch Dinner Keep in mind that the greater variety of tastes and textures baby is introduced to the greater chances he will accept a wide variety of foods. After about eight months, expose baby to flavourful, rather than bland food while still being cautious to limit sugar and salt. ------- Cool summer snacks for toddler It’s important to cross-train our children’s diets to avoid getting stuck eating the same foods over and over. The greater variety of flavours and textures toddlers are exposed to, and the earlier this happens, the greater chance they will accept more foods. Most toddlers will go through periods of picky eating, but variety can help minimize this. Once toddlers are old enough, get them involved in even the simplest of tasks related to meal preparation and eating to help with food acceptance and interest. Involvement is also a self-esteem builder. Let toddlers set the table. They can also stir muffin mix, wash fruit or choose a veggie for dinner. So get kids involved and encourage variety. Here are a few snack ideas toddlers will enjoy in hot summer weather. Recipes courtesy of Save-On-Foods are also included. • Cut grapes or blueberries into halves or quarters, freeze and serve just slightly thawed. Yogurt Popsicles Banana Orange Yogurt Pops Very Berry Yogurt Pops For either flavour pops, blend all ingredients until smooth. Pour mixture into popsicle containers or Dixie cups (insert stick when semi-frozen). Freeze until hard. Calories 50, Protein 1.5 g, Fat 0.5 g, Carbohydrate 10.5 g, Fibre 0.5 g. Sweet Tart Smoothie Calories (4 servings) 123, Protein 7.5 g, Fat 4.5 g, Carbohydrate 10.5 g, Fibre 0.5 g Hummus Dip for Veggies Combine first 4 ingredients in blender until smooth. Stir in yogurt, cumin and pepper until well combined. If desired, make thinner by adding more yogurt. Per 2 T serving: Calories 55, Protein 3.3 g, Fat 2.4 g, Carbohydrate 6 g, Fibre 1.3 g . ------ Is our toddler eating enough? Is your toddler eating enough to get adequate nutrition? The best way to answer that question is with another question: Is your toddler growing well? If your doctor has reported that your child’s growth is on track, chances are he is indeed eating enough. But even if your toddler is growing well, you still may have many concerns. What about the quality of the food they eat? My child doesn’t seem hungry at meal time. My child eats much less than his little friends. If these concerns have crossed your mind, use the following guidelines for assisting your child in developing healthy eating habits at a time when it seems they would rather just run around and play. Maintain structure Announce meal times Make eating the focus Limit the choices Throwing food on the floor instead of eating may be a sign that he is not hungry yet. Avoid letting your child have sweets in place of the main meal. Aim to get at least a couple of quality food choices in at each meal. As often as possible, avoid offering another food choice if he won’t eat what was served (assuming it was something he is familiar with and you know he can tolerate). Minimize power struggles around food. The tone is set by you. Allowing your toddler to overrule can be the start of increasingly serious battles and problems around feeding. This doesn’t mean your child has no choices. For example, if you are serving two vegetables, let him choose the one he prefers or choose how much he would like. Avoid comparisons To help reassure you that your child is eating enough of the right variety of foods, use the guide below. Note that these guidelines are for children one to five years old. Kid-sized servings are quite small. Weight, height, activity level and appetite influence total amount eaten so use this as a general guideline only. Milk Products: four servings/day based on a 1/2 cup serving. This also includes 1/3 cup yogurt or one ounce of cheese. Vegetables and Fruit: four to five servings/day based on a 1/4 to 1/2 cup serving. Aim for at least two of these as vegetables each day. Grain Products: three to four servings/day with a 1/4 slice of bread or 1/4 cup of pasta or rice counted as 1 serving. Meat and Alternatives: two servings/day based on a two-ounce serving, e.g. 1/3 cup baked beans, 1/4 cup tofu, 1 tbsp peanut butter; 1/2 to 1 egg or 1/2 cup cottage cheese. Meat portions the size of your child’s palm are appropriate. |
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