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12 Simple Ways to Maintain a Healthy Weight

by with No Comment Weight Management

A healthy weight is when you feel healthiest, energetic and happiest, inside and out. So, eat well, be active wherever you can and love yourself.

It is better to have a body in shape than to obsess about the shape of your body. 

GET A KICK START

The first thing to know is there is no magic diet. We each have a weight range that’s right for us. Healthy weight is the weight range measured by your BMI (Body Mass Index) and linked to better health for a given height. It allows for a variety of body shapes and bone structures.

BE REALISTIC 

Are your too “weight conscious”? It’s possible. Many healthy weight women still try to shed pounds, and others who are overweight think they’re fine. It is important to be realistic. Look at your weight in relation to your overall health and well-being.

Healthy weight is about eating sensibly, being physically active and feeling good, not about monitoring bite.

LOOK BEYOND FADS 

Forget about fad diets. Yes, you may lose weight, but then it all come back. This yo-yo dieting leaves you heavier than your were to begin with and feeling far worse. Many fad diets get rid of entire food groups, which can lead to missing out on key nutrients.

Physiologically: Severe calorie-reduced diets turn on the body’s starvation mechanism. When in starvation mode, the body uses whatever fuel it can to make up for the shortfall of calories and doesn’t discriminate between muscle and fat. The trouble is, it is the amount of muscle we have that determines our calorie-burning potential, also known as our metabolism. So when we lose muscle we make it extremely difficult to maintain our healthy weight after the diet is over.

Psychologically: Drastic reducing diets leave most of us feeling deprived. Sure we lose weight, but none of us can sustain that kind of starvation diet for long. When we go off the diet, as we inevitably do, we treat ourselves to all of the things we missed. We can’t help it.

EAT BREAKFAST 

How many times have you heard that breakfast is the most important meal of the day? Well, it is true. Eating breakfast is one of the most important things you can do to lose weight. During the night, your metabolism slows down and your blood sugar level drops.

Eating a balanced breakfast sets the body to burn fuel during the day.

Choose at least 3 food groups, and enough protein (at least 15 grams), will help you manage your weight better.

DRINK WISE 

Think a little sip of Milo or Teh-Tarik now and then doesn’t really count? Think again. Your drink choices — from water and juice, to soft drinks, bubble tea, hot beverages and alcohol — have a great impact on your overall weight. Of course, you need to replenish your body regularly with fluids, especially water. When your body’s temperature rises during exercise, for example, water helps cool the body through perspiration. Water also helps dissolve and absorb nutrients, as well as carry waste products out of your body.

Starving your body of fluids can dehydrate you, which can cause fatigue, and a collapse of the circulatory system.

SNACK HEALTHY 

Healthy snacking can be a powerful weight control strategy. The right snack combinations prevent you from getting so hungry – you grab a bag of chips/fried bananas or chocolate. They also keep you satisfied so you don’t overeat at mealtimes and can help you meet your day’s nutrient needs. Choose 1-2 food groups include protein and fibre.

CUT CRAVINGS

 

Cravings are often “false hunger”. If they hit your at the wrong moment, you may give in to high-calorie nutrient/poor treats like candy bars, chocolate, cookies, chips.

Surprisingly, craving are often caused by not eating enough protein at the previous meal.

EAT MINDFULLY 

Eat only when you’re really hungry. Get in tune with your body’s hunger signals – stomach starts growling or feeling low energy. Try not to eat mindlessly just because the food is there, or when you’re distracted (watching TV). Remember it takes time for the brain to register fullness (usually take about 20-30 minutes). Learn how to eat mindfully. 

STAY FUN 

Being physical active is so important to weight management and health that we have to find something we like so that we’ll keep doing it.

Think of things you can do that are active and fun. Try Zumba, yoga, aquafit or aerobic dancing.

BE ACTIVE

Again, being active is as important to a healthy weight as what we eat. You don’t have to be athletic or buy an expensive gym membership. Just be active 30-60 minutes a day, depending on the level of exercise. It will also help keep bones strong and reduce your risk of diseases like cardiovascular disease and diabetes.

KEEP FOOD RECORD

Keeping food and activity records before and after your start your weight loss program can be really helpful.

Your food log will tell you where your eating problems are and what habits you may need to change. Note the time, food choice and portion size and analyze the log once a week to gain insights into your eating habits.

If you don’t know how, your dietitian will work with you and help you figure it out. Also, an activity record will tell you where you could pick up the pace.

LOOK FOR SUPPORT

Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Seeking support from healthcare professionals, family members or friends will help you reach your goals. A dietitian can help you assess your eating habits, set achievable goals (SMART Goals) and put strategies in place for lasting change.

Are you an emotional eater? You want to learn more about mindful eating? Contact Me about starting a 3 months TRANSFORM Program. 

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Butternut Squash Mac and Cheese

by with No Comment RecipesWeight Management

After starting this blog, my motivation on trying new recipe every weekend is stronger. I promise myself to try 1-2 new recipes per week. That way, I can avoid the overwhelm while still adding new dishes and flavours to my meal plan.

While I was trying to organize my recipe binder, I found this recipe – Butternut Squash Mac and Cheese. I hear so many good things about butternut squash – butternut squash soup, roasted butternut squash, curried butternut squash, etc. However, I never ever had butternut squash before (no kidding). I think this is because it isn’t available in Malaysia, and I don’t think my mom know how to cook it. So, I decided to give it a try
image-5Since the butternut squash has been sitting in my fridge for about a week, it is time to cook it up. I have been trying few Mac and Cheese recipes (Tuna Mac and Cheese), but this recipe makes the most creamy, flavourful mac and cheese ever. I used mozzarella cheese as I would like to make this as a kid friendly recipe (reduce sodium content).

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Enjoy !!

Recipe adapted from Two Peas and Their Pod. 

Butternut Squash Mac And Cheese

Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Course Dinner, Lunch

Ingredients
  

  • 1 small butternut squash, peeled, seeded and chopped
  • 1 tbsp olive oil
  • 3 cups uncooked elbow macaroni
  • 1.5 cups milk
  • 2 tbsp non-hydrogenated margarine
  • 3 tbsp all-purpose flour
  • 1/8 tsp ground nutmeg
  • 2 cup mozzarella cheese, shredded
  • bread crumbs (1-2 slices whole grain bread)

Instructions
 

  • Preheat oven to 400F. Place butternut squash chunks on a large baking sheet. Drizzle olive oil over the squash and toss. Roast for 25 minutes or until tender. Turning once.
  • While the butternut squash is roasting, cook macaroni according to package directions, drain well. Set aside.
  • Add butternut squash to food processor or blender and puree until smooth. Add 1/2 cup of the milk and puree again. This will help thin out the butternut squash.
  • In a large skillet over medium heat, add the non-hydrogenated margarine. When the margarine is melted whisk in the flour. Add the nutmeg. Cook for 2-3 minutes, whisking constantly, or until flour mixture smells nutty. Add the remaining 2 cups of milk and whisk until mixture is smooth. Turn heat to high and bring to a boil while continuing to whisk. After sauce has thickened, turn heat to low and whisk in butternut squash mixture. Add the cooked macaroni to the pan and stir until the macaroni noodles are well coated. Season with salt and pepper, to taste (optional).
  • Grease a 2 quart casserole dish. Pour half of the macaroni noodles into the pan. Sprinkle half of the mozzarella cheese over the macaroni noodles. Add the remaining noodles and then top with the rest of the cheese. Sprinkle breadcrumbs on top.
  • Place the pan in the oven and bake for 25-30 minutes, or until macaroni and cheese is bubbling. Remove from oven and let rest for 5 min.
  • Serve warm with a garden salad.
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How to Choose a Prenatal Multivitamin?

by with No Comment Fertility & Women's HealthMotherhoodSupplementation

Thinking about getting pregnant? Since many pregnancies are not planned, all women who could become pregnant should take a daily prenatal multivitamin.

It is recommended to start taking your supplement at least 3 months before you get pregnant.

Your nutrient requirements are much higher during pregnancy, it is important that you start taking a prenatal multivitamin before you become pregnant to fill any nutritional gaps. You may say “I eat very healthy and balanced”, however, it’s impossible to meet all of your requirements with food alone. This doesn’t mean that you have to spend a lot of money on buying branded supplements from the health food store .

In fact, I often recommend generic brands from local pharmacies or supermarkets as long as the supplement is government regulated and it contains what it says it contains. So I will give you some tips and what to look for when buying a prenatal multivitamin.

FOLIC ACID 

Folic acid is super important to help prevent Neural Tube Defects (e.g., spinal bifida – when nerves in the spinal cord are exposed and damaged) in your baby. Choose a prenatal multivitamin that has 0.4-1.0 mg (400-1000 mcg) of folic acid.

Food High in Folic Acid: whole grain breads, leafy green vegetables, legumes (beans and lentils), citrus fruits and juices and most cereals (fortified with folic acid).

IRON

Your iron requirements increase during pregnancy. Your body makes an extra 2kg of blood during pregnancy. In your third trimester of pregnancy, your baby is building iron stores for the first six months of his or her life. Therefore, you need more iron to make the extra blood and to help your baby store enough iron.

When you’re pregnant, it is very difficult to get the amount of iron you need just from diet alone, so choose foods high in iron and take a prenatal multivitamin containing iron (16-20 mg). Your body absorbs iron from meat, poultry, and fish better than iron in other foods. To increase iron absorption, eat a food containing Vitamin C (e.g., strawberries or oranges) and food containing iron at the same time. For example, have vegetables with meat (e.g., chicken stir-fry) or have an orange with a bowl of oatmeal. Coffee and tea can interfere with iron absorption. Limit these drinks and have them between meals rather than at meals.

Best Sources of Iron: beef, pork, chicken, lamb, fish, sardines, shrimp, oysters, mussels.

Good Sources of Iron: legumes (lentils, beans, chickpeas), tofu, whole grain and enriched cereals.

Anemia during pregnancy has been linked to decreased weight gain, preterm birth and babies with a low birth weight. If you become anemic during pregnancy (which is very common), your doctor or dietitian may recommend an additional iron supplement. Iron supplements can make you constipated, so be sure to increase your intake of fibre and fluids.

CALCIUM

Your calcium needs are very high during pregnancy. Calcium helps keep your bones strong. It also helps your muscles and nerves to work properly and helps your blood to clot. During pregnancy, calcium helps your baby build strong bones and teeth.

Most prenatal multivitamins contain about 300 mg of calcium. A prenatal multivitamin will not support all of your calcium needs, so it is important that you’re including calcium rich foods in your diet.

Food High in Calcium: milk, yogurt, calcium-fortified beverages such as soy, rice or orange juice.

Other Food Sources of Calcium: cheese, canned salmon or sardines with bones, tofu made with calcium.

VITAMIN D

Vitamin D is important in pregnancy. It helps keep your bones strong and builds strong bones in your baby (enhance calcium absorption). It also helps your baby build vitamin D stores to use during his or her first few months.

If you have a dark skin, cover most of your skin with clothing or sunscreen, don’t go outside very often or don’t eat very many vitamin D rich foods (see below) you may need to take extra vitamin D supplement.

Food High in Vitamin D: milk, fortified soy beverages, fish such as salmon, trout, herring, Atlantic mackerel, sardines, and Vitamin D fortified orange juice.

Not all milk products are high in vitamin D. In Canada, milk, margarine and some yogurts have vitamin D added to them. In Malaysia, please check you nutrition fact label.

VITAMIN A

Too much Vitamin A can cause birth defects in your baby. If you are taking a prenatal multivitamin (which has vitamin A included), do not take any additional vitamin A supplements. You will get enough Vitamin A from a combination of your food (e.g., carrots, broccoli and squash) and your prenatal multivitamin.

BOTTOM LINE

Healthy eating and taking a prenatal multivitamin helps you prepare a healthy pregnancy. Do not take more than 1 daily dose of a prenatal multivitamin. Supplement do not take the place of food and healthy eating. If you are vegan, on a restricted diet, food allergies or you avoid certain foods, you may be missing important nutrients you and your baby need. Talk to you doctor or dietitian.

So, You’re having a baby? Contact Me, I can help you meet the nutrition needs of both you and your growing baby. 

Easy Salmon Cakes

Easy Salmon Cakes

by with No Comment RecipesToddler Nutrition

I am a big fan of fish. I love to make fish cake for my son as it is easy to grab and eat. This recipe is super easy and tasty, it does not require a lot of ingredients. Salmon is rich in Omega-3 fats. Omega-3 fats are healthy fats with many health benefits for children and adult. Omega-3 fats help with brain, nerve and eye development for infants. Also, it helps lower our risk of heart disease.

It is recommended you eat at least 2 servings of fish per week.

One servings is equal to 75 grams (2.5 oz) of half a cup of cooked fish. Choose fatty fish which are rich in Omega-3 fats more often. I find that most of my clients do not meet the recommendation. I think the biggest barriers to eating fish seem to be the cost and not knowing how to cook it. Well, you won’t need to worry about either of those things with these delicious salmon cakes. This recipe uses frozen salmon fillet (you can also use canned salmon), which is much cheaper than buying fresh salmon.

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Enjoy !!

 

Recipe adapted from The Baby-Led Weaning Cookbook

For more tips and tricks when it comes to feeding your family, head over to my Facebook Page and Instagram Feed ! 

Salmon Cake

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch

Ingredients
  

  • A little milk (or water) for poaching (I use homogenized milk)
  • 8 oz salmon fillets (you can use frozen or canned)
  • 1 cup cooked potatoes (no skin)
  • 2 tbsp non-hydrogenated margarine
  • 1 tsp grated lemon or lime zest
  • pinch of black pepper, to taste
  • 1 egg, beaten
  • 2 slices of whole grain bread for breadcrumbs
  • Canola oil or olive oil for frying

Instructions
 

  • Pour some milk into a shallow pan (with a lid), to a depth of about 1/4 inch, and add the fish.
  • Heat until the milk is just beginning to boil, then turn the heat down, cover and simmer for about 5 minutes, until the fish is opaque and cooked in the centre.
  • Drain the fish throughly, then skin and flake it.
  • Mash the potatoes with non-hydrogenated margarine, lemon zest and black pepper.
  • Stir in the flaked fish with a little of the beaten egg. Shape the mixture into 4-5 fishcakes.
  • Dip each fishcake into the beaten egg so it covered on all sides, then roll it in the breadcrumbs, until it is eventful coated. If time permits, place patties on a large plate, cover with plastic wrap and refrigerate for 1 hour (this helps the patties hold their shape while cooking).
  • Heat 1 tbsp of canola oil on a non-stick frying pan to medium-high heat. Add the fishcakes and cook for about 5 minutes on each side, until golden brown.
  • Serve warm, with some roasted baby potatoes and your favourite raw or cooked veggies.
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Health Benefits of Prebiotics and Probiotics

by with No Comment Digestive HealthSupplementation

Recently, I have seen lots of mommy asking about probiotic supplements? Many health benefits about probiotics have been advertised, but it is often hard to know what is true? Does your child need probiotic supplements? Before you learn about probiotics, have you heard about prebiotics? What are their health benefits? Read on to learn the difference between prebiotics and probiotics and their health benefits.

WHAT IS THE DIFFERENCE BETWEEN PREBIOTICS AND PROBIOTICS? 

Prebiotics are non-digestible carbohydrates that act as “food” for probiotics. Eating prebiotics will help probiotics grow and remain in our digestive system.

Probiotics are healthy/good bacteria that naturally live in the colon of our digestive systems. Probiotics help to keep a balance between the good and bad bacteria that live in your colon. Certain probiotics have been linked to specific health benefits.

TYPE OF PREBIOTICS 

The most common prebiotics include:

  • Fructo-oligosaccharides (FOS) or fructans
  • Galacto-oligosaccharides (GOS)
  • Inulin (a types of FOS)

PREBIOTICS IN NATURAL FOODS 

Inulin

Due to the pleasant taste characteristics and low-calorie status, FOS and inulin have been added to many food products. Inulin has a creamy, catlike texture that makes it a good fat substitute. You will find it in many spreads, salad dressings, dairy products.

FOS, GOS and inulin are found naturally in these foods:

Vegetables

  • Artichoke
  • Asparagus
  • Bananas
  • Garlic
  • Leeks
  • Onion
  • Tomatoes

Grains

  • Barley
  • Rye
  • Whole Grains

Roots

  • Chicory Root (菊苣根)
  • Dandelion Root (蒲公英根)
  • Elecampane Root (土木香根)

Galacto-Oligosaccharides (GOS)

  • Fermented dairy products like yogurt, buttermilk and kefir
  • Breast milk (Hooray!!!) – breastfed babies suffer fewer infections than formula-fed babies

HEALTH BENEFITS OF PREBIOTICS 

Prebiotics act as “food” for probiotics which help to keep a healthy balance of bacteria in the digestive system. Eating prebiotic-containing foods often contain fibre and other nutrients. It also enhances calcium absorption. More research is still needed to find out if prebiotics are linked to other specific health benefits. However, if you do not consume foods that are naturally rich in prebiotics, you can still have a healthy gut by following a healthy and balanced diet

WHERE CAN YOU FIND PROBIOTICS 

Probiotics are healthy bacteria that are either in supplements form or added into certain foods like yogurt, cheese, milk, juice, and cereal. The most common probiotic bacteria added to foods are Lactobacillus and Bifidobacterium species. It is better to read the ingredient list and make sure the product contains the right bacteria. To understand the strains of probiotics, read here.

NAME TO LOOK FOR 

Look at the Nutrition Facts or ingredient lists or products packaging for the names:

HEALTH BENEFITS OF PROBIOTICS 

There are many potential health benefits of adding probiotics to your children’s diet.

It is not yet clear how much probiotics will give you health benefits. However, it is recommended that regular, long-term use is needed to keep healthy bacteria in your digestive system. Please noted that the positive effects of probiotics vary from person to person and strain(s). Individuals who do not consume foods with probiotics can still have a healthy digestive system by eating a healthy diet.

SAFETY CONCERNS 

There are many brands and strains of probiotics that can be found at the pharmacy these day which can leave parents confused. Like many other supplements, over-the-counter prebiotics & probiotics are poorly regulated. That means that there are no rules for how much prebiotics/probiotics there should be in a food or how to label them on food packaging. If you decide to take a supplement, please check to make sure it has NPN, DIN or a DIN-HM number (somewhere on the bottle). Remember, being regulated does not guarantee that probiotics are effective. It only means that the product contains what is stated on the label and that they are safe to take.

It is recommended to choose the probiotic supplement is meant specifically for children – chewable or in a drink form, and it should be refrigerated. Remember to read the instructions regarding how much to give your children and pay attention to the expiry date.

BOTTOM LINE 

Probiotics for your baby or child are a must if they have been on antibiotics. If you have a colicky baby or have troubles with constipation or eczema, I would try probiotic supplement. I would also recommend probiotic supplement for formula-fed babies or those born by C-section (who aren’t exposed to natural vaginal bacteria).

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Foods to support your child immune system

Foods to Support Your Child’s Immune System

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

The immune system plays a very important role in protecting both adults and children from infections. It’s made up of a highly interconnected network of white blood cells, antibodies, bone marrow, the spleen, thymus and the lymphatic system. Together, these systems identify and destroy harmful invaders like viruses and bacteria.

With Covid-19 and seasonal illness in the spotlight, many parents have searched for ways to “boost” their child’s immunity. But here’s the truth:

There’s no magic supplement, product, or food that can “boost” the immune system.

In fact, an “overactive” immune system is linked to autoimmune diseases like lupus or multiple sclerosis. The term immune boosting is a marketing phrase, not a medical one. Instead, what matters most is supporting the immune system so it functions normally and effectively.

 

THERE IS NO SINGLE PRODUCT THAT CAN BOOST IMMUNITY

Scientists are still uncovering how all the pieces of the immune system work together. While we can’t “boost” it, we can provide the right conditions for it to thrive.

There are many things we can do to “support” immunity, such as getting enough sleep, being physically active, minimizing stress and eating nutritious foods. As a busy mom, I love finding foods that are not only nutritious and convenient, but also immune supporting.

The easiest way to get these nutrients is by eating a healthy and balanced diet.

Certain nutrients, such as zinc, selenium, iron, protein, vitamins A, C, D and E are critical for the function of immune cells. However, I can’t promise you that you can totally shield your children from getting sick by eating foods with these nutrients.  In fact, you can build up your children’s immune systems with nutrient-dense foods. Certain foods have the exact nutrients that can help your children’s immune systems be as strong as possible, so when they are exposed to the inevitable germs, they are ready to fight. 

 

NUTRIENTS & FOODS THAT SUPPORT IMMUNITY 

Let’s dive into some of the foods and nutrients that play an important role in immune health.

Orange Vegetables and Fruits 

Carrots, sweet potatoes, pumpkin and cantaloupe are rich in beta-carotene, a precursor of vitamin A. Beta-carotene has several health benefits, including the antioxidant activity that protects cells from free radical damage and help enhance immune function (here). In fact, beta-carotene helps form white blood cells, which track down and destroy pathogens.

Pairing these foods with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help your child absorb the nutrients more effectively.

Berries 

Berries are packed with antioxidants that reduce oxidative stress and keep immune cells functioning well. Strawberries, blueberries, raspberries, cranberries, and blackberries – fresh or frozen.  Add them to yogurt, oatmeal, or enjoy as snack.

Dark leafy greens

Kale, spinach, bok choy and gailan contain carotenoids, another antioxidant group linked with immune health. If your children not a fan of salads, just blend them into smoothies, stir into pasta sauces, or add to muffins.

Nuts

Almonds, peanuts and hazelnuts contain vitamin E, which helps increase T-cell count (T-cells directly kill infected host cells and regulate immune responses) (here).

Walnuts also stand out for their omega-3 fats. Offer a mix for variety, but remember: for toddlers, use thin nut butter spreads or finely chopped/slivered nuts to reduce choking risk.

Seeds

Pumpkin, sunflower, sesame, hemp, and flax seeds contain vitamin E, zinc, and omega 3 fatty acids.

Sprinkle on yogurt, blend into smoothies, or spread seed butter thinly on toast.

Oatmeal

Oats contain immune-supporting nutrients like selenium and zinc. But they also contain a special type of fibre called beta-glucan, which increases immune defense by enhancing macrophages (cells that detect and destroy bacteria and viruses) (here). A warm bowl of oats makes an easy immune-supporting breakfast.

Eggs

Eggs are a high-quality protein source, often used as the gold standard for measuring protein quality. Eggs contain selenium and vitamins A, D and E, all important for immune cell development and function.

Fatty Fish

Salmon, tuna, trout or sardines provide vitamin D and omega-3 fats. Vitamin D deficiency is linked to higher infection risk (here), while omega-3 fats are part of the structure of all immune cells (here). Try canned tuna in a sandwich or salmon in sushi rolls.

Fermented Foods 

Kefir, fermented vegetables (sauerkraut or kimchi), kombucha and yogurt contain probiotics that support gut health, which is closely tied to immune function (here). While research continue to identify which probiotic strains are most helpful, including fermented foods is a safe and beneficial choice.

Tumeric 

This golden spice contains curcumin, which has been linked to enhance immune responses. Because curcumin isn’t easily absorbed, pair it with black pepper to increase bioavailability by up to 2000% (here). Use in curries, soups or even a turmeric latte, known as golden milk.

HYDRATION MATTERS TOO

Water helps regulate body temperature, keeps cells functioning properly, and supports the clearance of irritants from the lungs and nasal passages. Especially in hot, humid climates like Malaysia, staying hydrated is essential for immune health.

 

SEASONAL FLU SHOT 

One important way to help protect children from getting seriously sick is the seasonal flu shot. Because flu viruses change from year to year, the vaccine is updated annually to match the strains most likely to circulate. That’s why experts recommend getting the flu shot once every year, usually before the flu season starts. While it doesn’t “boost” the immune system in the way marketing often suggests, it does train the immune system to recognize and fight the flu more effectively,  reducing the risk of severe illness, complications, and hospitalisation in children.

 

WHAT ABOUT PROBIOTIC SUPPLEMENTS

Currently, there isn’t enough strong evidence to recommend routine probiotic supplements for children. Not all probiotic strains have the same effects, and in some cases, the wrong strain could suppress immunity instead of supporting it. For most families, probiotics from food sources are the safest and most beneficial option.

 

BOTTOM LINE

You don’t need a special pill, powder, or “immune-boosting” food to protect your child. Instead, focus on the basics:

  • A balanced, varied diet rich in fruits, vegetables, protein, and healthy fats
  • Enough sleep, physical activity, and hydration
  • Including a mix of the nutrient-dense foods above in daily meals

These habits won’t prevent every cold or flu, exposure to germs is part of childhood. But they will give your child’s immune system the support it needs to respond effectively.

If mealtimes with your little one often feel like a battle, you’re not alone. My online class Peaceful Mealtimes is designed to give you practical tools, proven strategies, and confidence to help your child eat better without the stress and power struggles. Join today and bring calm back to your family table.

 

Update: August 25, 2025

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies

by with No Comment Recipes

Since I am still breastfeeding, I have been looking for oatmeal cookie recipe to boost up my milk supply. It’s taken me a few times to perfect this recipe and now I am sharing it with you. I’ve added as little sugar as I could without taking the “cookie” taste away, and I’ve opted for a mixture white and 100% whole wheat flour without making them too healthy.

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This is one of my favourite cookie recipes. If I am looking for a healthy and delicious snack, this will be my first choice. Also, my son fully approves of this recipe and I am sure your kids will love it too! Don’t forget to pair these cookies with a glass of milk and cut up fruit for a healthy yet yummy snack.

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Enjoy !!

 

For more delicious, kid-tested recipes, check out my Facebook Page and Instagram.

 

Oatmeal Raisin Cookies

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Snack
Cuisine American
Servings 60 cookies

Ingredients
  

  • 3/4 cup non-hydrogenated margarine
  • 1/2 cup brown sugar
  • 1 egg beaten
  • 2 tsp vanilla extract
  • 3/4 tsp baking soda
  • 2 tbsp water or milk  (I use homogenized milk)
  • 3/4 cup unbleached, all-purpose flour (I use 1/2 cup whole wheat flour and 1/4 cup all purpose flour)
  • 1/2 tsp cinnamon
  • 3 cups rolled oats
  • 1 cup raisins (optional)

Instructions
 

  • Preheat oven to 350F.
  • In a bowl, cream together margarine and brown sugar. Stir in beaten egg and vanilla. Add baking soda dissolved in water or milk. Beat until light and fluffy.
  • Add flour and cinnamon to creamed mixture, blending thoroughly. Stir in rolled oats, and ground flaxseed or raisins (if desired). Combine well.
  • Spray cookie sheet or cover with parchment paper and drop spoonfuls of cookie dough about 2 inches apart on cookie sheets.
  • Bake for 10-12 minutes, or until the edge are golden brown and the centres are still soft. Do not overbake. Remove from oven and let cool on baking sheet for several minutes before transferring to wire rack.
  • Makes about 45-60 cookies.

Notes

To prepare oatmeal cookies with ground flaxseed, replace 1 tbsp (15 mL) of margarine with 1 tbsp water and 3 tbsp of ground flaxseed for the low flaxseed cookie. Or replace 2.5 tbsp (40 mL) of margarine with 2.5 tbsp of water and 7.5 tbsp of ground flaxseed for the high flaxseed cookie.
Keyword oatmeal, oatmealcookies

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Foods to Avoid During Pregnancy

by with No Comment Fertility & Women's HealthMotherhood

A healthy, well-balanced diet is important during pregnancy. Most fresh foods are completely safe for pregnant women, however, some foods should be avoided during pregnancy or if you’re trying to conceive, because most pregnancies are unplanned.

I’ve compiled a list of foods to avoid during pregnancy to serve as a quick guide.

WHY WE SHOULD AVOID THESE FOODS DURING PREGNANCY? 

Food may carry germs that can make you sick. During pregnancy, your ability to fight off infections is decreased. Food poisoning (Food-Borne Illness) can also affect your unborn baby, such as listeriosis (李斯特菌病), salmonellosis (沙门氏菌病), toxoplasmosis (弓形虫病), and campylobacteriosis (弯曲杆菌病). Handling, preparing and storing food properly can reduce the chance of getting sick from food poisoning.

Pregnant women are 10 times more likely than other people to get a Listeria infection. Listeria infection can cause miscarriage, stillbirth, and preterm labor (here).  

Raw or Undercooked Meat

Raw or Undercooked Meat

All meat needs to be thoroughly cooked during pregnancy because of the risk of infection from several bacteria or parasites, including, Salmonella (沙门氏菌), E.Coli  (大肠杆菌), Listeria (李斯特菌) and Toxoplasma (弓形虫).

Cook meat, poultry and fish to a safe internal temperature and avoid contamination from cutting boards and cooking utensils.

  • Ground beef: 71°C (160°F )
  • Poultry: 74°C (165°F)
  • Fish: 70°C (158°F)

Raw or Undercooked Seafood and Raw Shellfish

Raw or Undercooked Seafood and Shellfish 

Raw or undercooked fish (including sushi, sashimi), especially raw shellfish (oysters, mussels and clams), should be avoided during pregnancy because of potentially harmful bacteria (Listeria) and parasites.

Smoked seafood is safe only when it is canned, shelf-stable, or cooked in a dish, such as casserole heated to 74°C (165°F).

Cooked sushi is safe to enjoy.

Deli Meats and Hotdogs

Deli Meats and Hotdogs

It’s advised to avoid deli meats and hotdogs if possible due to potential Listeria contamination. This bacteria can be killed through heat, so if you still want to eat deli meats during pregnancy, heat them until they are steaming hot, at least 74°C (165°F).

Hotdogs should also be heated until the middle is steaming hot.

Another concern is that deli meats and hotdogs often contain nitrites, and the effects of these ingredients on a developing fetus are still not fully understood.

Raw or Undercooked Eggs

Raw or Undercooked Eggs

Eating raw or undercooked eggs can put pregnant women at an increased risk of Salmonella poisoning. Always cook eggs until both the yolk and white are firm. Certain foods may contain raw eggs, such as homemade Caesar salad dressing, hollandaise sauce, mayonnaise, unpasteurized eggnog, Tiramisu, custards and ice cream .

Use pasteurized egg products when recipes call for raw eggs.

Unpasteurized Dairy Products and Juices

Unpasteurized Dairy Products and Juices

Raw (unpasteurized) milk is milk from any animal (goat, cow, etc) and has not been pasteurized to kill harmful bacteria. Raw milk can contain bacteria such as Campylobacter, E.coli, Listeria, Salmonella, or Toxoplasma. To avoid getting these food borne illnesses, only consume pasteurized milk.

Avoid unpasteurized soft and semi-soft cheese, especially blue-veined varieties such as Feta, Brie, Camembert, havarti, Queso blanco, Queso fresco and Panela unless clearly labeled as pasteurized. These cheese made with unpasteurized milk may contain Campylobacter and Listeria. It is important to read labels carefully, to make sure that the milk being used in these products has been pasteurized. Instead, choose safe options such as hard cheese – Parmesan, cheddar or Swiss.

Homemade ice cream made with raw egg-based custard should be avoided unless pasteurized eggs are used. Commercially manufactured ice cream is safe.

Avoid unpasteurized juices, such as some fresh-pressed or cold-pressed juices. Home-squeezed juice is safe if fruits and vegetables are thoroughly washed. Smoothie are an even better choice during pregnancy, as they provide both nutrients and fiber.

If the cheese is coming in from another country, it may not be pasteurized. 

Low Mercury Fish

High Mercury Fish

Fish is an excellent source of protein and healthy fats that support your baby’s brain and eye development. Pregnant women should eat at least 2 servings of fish per week.

However, some fish contain high levels of mercury, which is toxic to a developing fetus and can remain in the bloodstream for over a year.

Check out FDA Chart

High Mercury Fish:

  • swordfish (旗鱼)
  • tilefish (方头鱼)
  • king mackerel (鲭鱼)
  • shark (鲨鱼)
  • marlin (马林鱼)
  • orange roughy
  • canned white tuna (Albacore) (大眼金枪鱼)

Low Mercury Fish:

  • salmon (三文鱼)
  • trout
  • herring (鲱鱼)
  • sardines (沙丁鱼)
  • pollock (Boston bluefish)
  • sole (鳎目鱼)
  • flounder
  • anchovy (凤尾鱼)
  • char
  • hake
  • mullet
  • smelt
  • Atlantic mackerel (大西洋马鲛鱼)
  • cod
  • catfish
  • tuna (light canned)/skipjack tuna (罐装金枪鱼)

Raw Sprouts 

Raw sprouts, including alfalfa, clover, radish or mung bean sprouts, may be contaminated with Salmonella or E.coli. According to FDA, cook sprouts thoroughly can kill harmful bacteria and reduce the risk of illness.

Unwashed Vegetables and Fruit

Unwashed Vegetables and Fruit 

It’s important to make sure that your vegetables are thoroughly washed to avoid any risk of Toxoplasmosis, because the soil in which vegetables are grown may be contaminated with E.coli or Salmonella.

Pregnant women should aim for 4-5 servings of vegetables and 2-3 servings of fruit daily. Keep cut vegetables and fruit in the fridge.

Flax Seeds and Flaxseed Oil

Flax seed may have mild extrogenic effects, and flaxseed oil has been  linked to a higher risk of preterm birth. Because evidence is limited, avoid consuming large quantities of flaxseed oil during pregnancy, however, it is still safe to consume moderate amounts flax seeds commonly found in foods, such as flax seed bread.

Artificial Sweeteners 

Moderate use of artificial sweeteners during pregnancy is considered safe. However, avoid Saccharin (Hermesetas®) and Cylamate (Sugar Twin®, Sweet N’Low®) as they are not recommended during pregnancy (here). Limit sweeteners in general, as they may replace more nutrient-dense foods.

Pregnancy and Liver

Liver

Liver is high in iron but also contains very high levels of Vitamin A. Too much vitamin A can harm your baby (here).

Limit liver to 75g (2.5 oz) every two weeks. 

Pregnancy and Alcohol

Alcohol

Drinking alcohol can be harmful to the baby. No one knows what level of alcohol is safe for an unborn baby.

While you’re pregnant, or thinking about becoming pregnant, it’s safest not to drink any alcohol. 

Alcohol passes directly from mother to baby through the placenta, baby’s liver can’t process it. Drinking increases the risk of miscarriage, preterm labor, low birth weight, and Fetal Alcohol Spectrum Disorder (FASD) that can lead to growth problems, development delays, learning disabilities, and deformed facial features.

Alcohol used in cooking, such as Chinese rice wine, is usually safe is the  dish has simmered or baked for at least one hour.

Caffeine

Caffeine has been associated with miscarriage, especially during the first trimester. However, small amounts of caffeine during pregnancy are fine for most people.

Limit your caffeine intake to about 300 mg per day or less (no more than 500 mL or 2 cups).

High caffeine intake during pregnancy has been shown to increase the risk of low birth weight and impaired fetal growth.

Caffeine is also found in tea (green and black teas contain about 30-50 mg per 250 mL or 1 cup), cola (23-40 mg per 250 mL or 1 cup), and chocolate (3-50 mg per 1 bar).

Herbal Teas 

You may be thinking you should switch to herbal tea if you’re trying to cut back on caffeine, but that may not necessarily be your best pregnancy drink. Herbal teas can be made with fresh or dried flowers, leaves, seeds and/or roots.

Even though tea is all “natural”, the research on herbal tea is sparse and in some cases, there is concern that if consumed in excess, it could be problematic for a wide range of reasons. Some herbal products may stimulate uterine contractions, or increase the risk of birth defects. Again, it’s likely just a concern if you’re drinking large amounts daily, but always speak to your doctor first before making anything a regular part of your routine. (here, here).

BOTTOM LINE

Food intake during pregnancy is not about perfection, but about balance. While there are some foods you should avoid or limit to protect yourself and your baby from harmful bacteria, toxins, or excess nutrients, the most important thing is to focus on a safe, nourishing diet that supports a healthy pregnancy. When in doubt, choose cooked over raw, pasteurized over unpasteurized, and moderation over excess. And remember a well-balanced prenatal diet rich in whole foods will always do more for you and your growing baby than stressing over a long “do not eat” list.

Did you know that I provide one-on-one nutrition counselling services? If this is something you’d like to learn more about, check out my service.

Update: August 25, 2025

Welcome to Simple Balance Nutrition

Welcome to Simple Balance Nutrition

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