Ye Ting Tan, Author at Simple Balance Nutrition

Why Shouldn’t Babies Eat Honey?

March 13, 2019

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition

Both the American Academy of Pediatrics (news) and the World Health Organization (WHO) strongly advise that honey should not be given to infants younger than 12 months of age. This recommendation applies to all types of honey — raw, unpasteurized, local, store-bought, and even foods or baked goods made with honey.

The concern is not about sugar or sweetness, but about safety.

WHY IS HONEY UNSAFE FOR BABIES?

Honey can contain spores of a bacterium called Clostridium botulinum. While harmless to older children and adults, these spores can germinate in a baby’s immature digestive system. Once established, they produce a dangerous toxin that leads to infant botulism — a rare but potentially life-threatening illness.

Honey should never be given to a child under the age of 12 months old.

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM

Symptoms typically appear within 12-36 hours after consuming contaminated food, but may occur within a few hours or up to 10 days.

Muscle weakness or floppiness
Flat facial expression
Reduced movement
Poor feeding or weak sucking
Weak or unusual cry
Constipation

These signs result from muscle paralysis caused by the toxin. If you notice these symptoms, seek emergency medical care immediately. Bring along any suspected food samples for testing.

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS?

YES. For children over 12 months and adults, honey is considered safe. By this age, the gut microbiome is more mature, and natural stomach acids prevent spores from producing toxins.

WHAT ABOUT FOODS CONTAINING HONEY?

Parents are often surprised to learn that honey in baked goods, cereals, crackers, or yogurt is still unsafe for babies under 1 year old. Normal cooking and baking temperatures DO NOT destroy Clostridium botulinum spores.

That means products like:

Honey graham crackers
Honey nut cereals
Honey wheat bread
Yogurt sweetened with honey

are not suitable for infants younger than 12 months.

Honey is unsafe in any form under one.

BOTTOM LINE

Honey may seem like a natural and wholesome food, but it is unsafe for babies under 1 year of age in any form. Once your child turns 12 months, you can safely introduce honey in moderation as part of a balanced diet.

Remember: honey is still a source of sugar, so use it sparingly even for toddlers and older children. Always check food labels carefully, as honey is often used as a natural sweetener in packaged foods.

Struggling with introducing solids or worried about your baby’s nutrition? Baby’s First Bites online course gives you step-by-step support to help your little one explore food safely and confidently.

Update: August 25, 2025

Get Your Kids Back into a Routine after Chinese New Year

March 3, 2019

by Ye Ting Tan with No Comment Child & Family Nutrition Toddler Nutrition

We are one month post Chinese New Year, but do you still feel like you’re running around without purpose? Even with Chinese New Year decorations packed away, and you still feels like you are always rushing to catch up.

Daily routines and schedules go out the window.

Meals are often “catch as catch can”, with sugary, fatty snacks counterfeiting as nourishment.

Bedtimes get delayed due to visiting, family trips, school works.

Like post-vacation blues that leave you with an “overall decrease in well-being and work productivity following a satisfying vacation” the month after the holidays can leave us feeling let down. And our children feel it too. They had free time, parties, treats, and fun throughout February.

The only way out?

It’s not nagging. It’s not yelling.

It’s a routine.

That’s right. Routines bring in the structure your children are needing right now. Even if your child can tell time, he won’t always order his day by hours and minutes. Rather, to a child, life is a series of events. And when those events are predictable and routine, your children develop a healthy sense of structure. That structure helps them feel safe which means they’re happier, more cooperative, and less inclined to fight.

Now that the holidays have passed and all the big plans and parties that filled your schedule are no more, mealtime and bedtime can finally be your priority again. Use these tips to get your family back into routine after Chinese New Year.

START WITH BEDTIME

We all know our children don’t function well if they’re not getting enough sleep. With extracurricular activities (sport practice or tuition class) restarting after the holiday break, your bedtime routines may be getting pushed back a bit.

Take time to reconnect with children at bedtime using reliable rituals, like singing a lullaby or reading a bedtime story together.

FIGURE OUT THE BEST WAKE-UP TIME

With enough sleep under their belts, your children will be able to wake up with plenty of time to get everything done in the mornings. Add up all their morning tasks, estimate how much time they each take, and then add an extra five-minute cushion. Now, using that time, count backwards from the time they need to be walking out the door. That’s the time they should be waking up each day.

REGULAR AND STRUCTURE MEALTIME

Eating at the same time every day not only reduces hangry but also eliminates snacking between meals.

Mealtime is a good way to introduce good eating habits.

Make sure that your children are eating a healthy breakfast every day. Breakfast is important for every member of your family as it improves your concentration, strength, endurance, and performance.

EAT TOGETHER

Your meals don’t have to be fancy, or pretty. But the act of spending set time together can have a big impact on our children. Sit around the table and share some thoughts, such as a highlight of each person’s day – each person takes a turn describing a good thing that happened that day and a tough problem they had to deal with.

TOSS THE SWEETS

If you don’t want your children to come home from school and choose cookies over healthier snacks. Toss or give away the rest of those candies or cookies that are sitting around. Make plenty of healthy choices available to them.

PHYSICAL ACTIVITY

Make time for exercise during the day as it helps to tire your child out and improve their appetite at mealtime.

BOTTOM LINE

There’s no one magic food or drink that will counter nutritional damage done over the Chinese New Year. All in all, the most important thing is to get back to the basics of building a healthy eating pattern and routine – get a good night’s sleep, make exercise a part of your daily routine, choose healthier foods and clear all the sweets out of your house.

What area has been especially challenging for you to keep as a routine after holidays?

Frozen Yogurt Bark

February 2, 2019

by Ye Ting Tan with No Comment Picky Eating Recipes

My son has always loved Frozen Yogurt Bark and although it can get very messy, I like the fact he is getting a healthy snack yet he thinks he is getting a “treat”.

What is Frozen Yogurt Bark?

Frozen yogurt bark is simply yogurt frozen on a tray with lots of different foods stirred through and/or added to the top of the yogurt. It is very simple to make and can be easily customized to suit taste.

What Yogurt Should You Use?

Any yogurt will work but I prefer to use plain greek yogurt and sweetened it with fruit.

Make it Healthier?

Like most foods, not all frozen yogurt bark is created equally. It will all depend on the yogurt used and the toppings/stir-ins that you choose to add.

Don’t offer very often – If your yogurt bark is made from an added sugar yogurt with toppings such as candy and chocolate.
If you use a plain yogurt with toppings, such as fruit and nuts, then you have yourself a healthy snack.

Can I Give it To a Baby?

Once your baby has started solid foods then YES you can offer frozen yogurt bark. One word of warning though, prepare for a lot of mess! The yoghurt melts fast and tends to go everywhere!

Things to consider when making frozen yogurt bark for a baby:

Do not add honey to sweeten the yogurt. Babies under one should not consume honey. If you wish, you can use a different sweetener, such as maple syrup, but I don’t encourage adding sweeteners to babies food. I’m sure they will be more than happy with this snack unsweetened.
Do not add whole nuts or big pieces of nuts to the bark, they can increase the choking risk.
Cut fruit into small pieces, to the size that your baby is used to eating (blueberries, raspberries, bananas, shredded apples, grapes, etc).

Enjoy!

Notes

Best if enjoyed right away as it melts very quickly.

What toppings would you put on your frozen yogurt bark?

Frozen Yogurt Bark

Frozen Yoghurt Bark is a great after school snack or after dinner dessert. It takes minutes to prepare and is ready after 4 hours of freezing. Store pieces in a ziplock bag for an instant frozen snack.

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Prep Time 10

Cook Time 4

Total Time 4 10

Course Snack

Servings 6 people

Ingredients

2 cups plain yogurt
2 tbsp honey (optional)
1 tbsp vanilla extract (optional)

Toppings

Berries
Dark Chocolate chips
Nuts/Seeds
Dried Fruits

Instructions

Mix together the yogurt, honey and vanilla.
Spread onto a parchment lined baking sheet and sprinkle with desired toppings.
Freeze for at least 4 hours or overnight, then break into pieces and serve.
Place broken pieces into a resealable container or bag, store in freezer up to 3 months.

Notes

Best if enjoyed right away as it melts very quickly.

Cold Soba Noodles with Peanut Sauce

January 10, 2019

by Ye Ting Tan with No Comment Recipes

Soba noodle salad. Why not? Peanut sauce. Oh Yeah !

In the hot summer weather, nobody likes to turn on the oven. So I decided to make this meal so that everyone will enjoy chilled.

Peanut Sauce

This recipe can be made ahead of time for meal prep, but I would recommend storing the peanut sauce with the noodles to keep them moist. You may want to make a double batch of sauce and drizzle a little extra over your meal every day for an extra burst of flavor.

Salad Bowl

Carbohydrate: Soba noodles made from Buckwheat. You can usually find them in the Asian/Oriental section of most grocery stores, They keep well as leftovers but are more flavorful than traditional pasta, which makes them a great ingredient for a noodle salad bowl.

P/S: Not all Buckwheat Noodles are gluten free, so if you are GF, please be sure to read the ingredients before you purchase.

Veggies: You can load with crunchy veggies like purple cabbage, carrots, bell peppers, and cucumber.

Protein: If you’d like to add more plant based protein to this meal, feel free to add in some chopped tofu, tempeh, fried egg, or nuts.

Now that’s a meal!

Enjoy !

For more delicious, family friendly recipes, check out my Facebook Page and follow me on Instagram !

Cold Soba Noodles With Peanut Sauce

This cold Soba Noodles with Peanut Sauce is a filling vegetarian entree that is perfect for an on-the-go lunch or light dinner.

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Prep Time 10

Cook Time 5

Total Time 15

Course Light dinner, Lunch

Servings 4 people

Ingredients

6 ounces soba noodles

PEANUT SAUCE

6 tbsp water (add more if too dry)
1/2 cup natural peanut butter
2 tbsp reduced sodium soy sauce
1 tbsp rice vinegar
1/2 tbsp ginger grated
1 tbsp sirracha sauce

FOR THE BOWL

Thinly sliced assorted veggies (I used carrots, bell peppers, cucumber)
Lemon wedges
Chopped peanuts

Instructions

Cook soba noodles according to package directions. Rinse under cold water to cool. Set aside.
In a small mixing bowl, mix together all the peanut sauce ingredients with a whisk until sauce forms.
Chop your desired veggies.
To assemble, divide the noodles between 4 dishes and top with veggies and drizzle the peanut sauce on top.

Banana Clafouti

January 8, 2019

by Ye Ting Tan with No Comment Recipes

Clafoutis is a popular baked French dessert of fruit. Traditionally a Clafoutis is made with cherries, but it can be made with any fruit you wish.

To finish off the seemingly endless supply of over ripe bananas, I made this banana clafoutis a couple of weeks ago and it was delicious.

This dessert is so easy and simple to make and will be perfect for breakfast or dessert. I usually have ripe bananas lying around, and I hate to waste them. I know I can save it for banana bread later, but I love having a few good banana recipes from which to choose.

Enjoy !

Banana Clafouti

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Prep Time 10

Cook Time 35

Total Time 45

Servings 6 people

Ingredients

1/2 cup all-purpose flour
1/3 granulated sugar
4 eggs
1 tsp vanilla extract
2 cups milk
2 bananas
2 tsp lemon juice

Instructions

Preheat oven to 400 degree F (200 degree C). Lightly grease or spray with a non-stick spray a 9 -inch (23 cm) deep-dish glass pie plate or a 8-inch (20 cm) glass baking dish.
In a bowl, combine flour and sugar; which in eggs and vanilla until blended. Gradually whisk in milk until frothy. Set aside.
Cut bananas into thin slices and place in a bowl with lemon juice. Toss gently to coat in juice. Arrange banana slices in the bottom of prepared baking dish, overlapping slightly. Gently pour milk mixture over top of bananas.
Bake in preheated oven for about 25 minutes or until top is golden brown and centre is puffed. Let cook on a wire rack for 15 minutes. Serve warm or let cook completely.

Sunday Breakfast Crepes

January 7, 2019

by Ye Ting Tan with No Comment Recipes

Sunday breakfast.

Pour 1/3 cup batter into centre of skillet, tilting and swirling to coat bottom.

Enjoy !

Recipe adapted The Ultimate Crepes.

If you like this recipe, you might also want to try this delicious Sunday Apple Pancakes.

Sunday Breakfast Crepes

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Prep Time 5

Total Time 5

Course Breakfast

Servings 10 people

Ingredients

1/3 cup all purpose flour
1/4 tsp salt
4 eggs
1 1/2 cup milk (I use unsweetened almond milk)
1/4 cup butter melted

Instructions

In bowl, whisk flour with salt
In a separate bowl, whisk together eggs, milk and half of the butter. Pour over flour mixture and whisk until smooth.
Cover and refrigerator for 1 hour.
Heat nonstick skillet over medium heat. Brush skillet with some remaining butter.
Pour 1/3 cup batter into centre of skillet, tilting and swirling to coat bottom.
Cook, flipping when edge begins to curl away from skillet, until set and edge is light golden.
Transfer to plate and eat it warm.

Roasted Pumpkin Seeds

January 6, 2019

by Ye Ting Tan with No Comment Recipes

Every Halloween, we will crave a spooky Halloween pumpkin faces or buying an extra pumpkin to make homemade pumpkin soup, I always save those edible seeds inside.

What are you going to do with the seeds? Don’t toss the seeds. Let’s roast the seeds for healthy snacks. This healthy snack recipe is easy to make at home and a fun project to get the kids involved.

Can I Eat the Whole Pumpkin Seeds?

Pumpkin seeds are composed of two parts: the cream-coloured shell and the kernel or peptic which is olive green in color. BOTH ARE EDIBLE (the seeds from carving pumpkins and pie pumpkins are edible), so you can roast the whole seed and enjoying the maximum nutritional benefits.

STEP 1: Remove the Seeds

Use a large spoon to remove the inside pulp, stringy fibres, and entangled raw seeds from the pumpkin.

STEP 2: Wash and Dry Seeds

Add the seeds to a colander, wash and remove any pulp left on the seeds. It’s okay if some flesh remains. Make sure to dry the seeds as much as possible in between a towel. This process will help to crisp up the seeds during roasting.

STEP 3: Season the Seeds

Toss the seeds in a bowl with oil and seasonings. Make sure to separate and spread the seeds evenly on a lightly baking sheet for even roasting.

STEP 4: Roast the Seeds

The seasoned pumpkin seeds get roasted at a moderate heat of 325°F for about 20 to 30 minutes.

When the seeds give a nutty aroma and golden brown color, they are ready!

Enjoy !! Happy Roasting!

Notes

1. Roasted pumpkin seeds can be stored in an airtight container for up to 2 weeks.

2. The recipe can be easily doubled or tripled depending on how many seeds your pumpkin yields.[br]3. 1 serving = 1 tablespoon pumpkin seeds

Halloween isn’t the only time to roast pumpkin seeds. They are so tasty, you can do it throughout Fall and Winter. You can even roast the seeds of other hearty squashes – butternut or spaghetti squash. The method stays the same, although you may find the smaller seeds don’t need as much time in the oven.

If you try this recipe, let me know how it goes. For more healthy snack recipes please head over to my Facebook Page and Instagram Feed !

Roated Pumpkin Seeds

Don’t waste the seeds from pumpkin, let’s make a tasty and healthy snack in a few simple steps.

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Prep Time 10

Cook Time 30

Total Time 40

Course Snack

Servings 1 cup

Ingredients

1 cup pumpkin seeds from 1 lartge carving pumpkine
1 tbsp Avocado oil (1 tbsp per 1 cup seeds)
1 healthy pinch turmeric, curry powder, and cinnamon (or garlic powder, paprika, salt & black pepprt)

Instructions

Preheat oven to 325 degree F (162C) and line a baking sheet with parchment paper.
Scoop the seeds from your pumpkin and try and remove most of the stringy parts. Then place in a colander or fine mesh strainer and rinse thoroughly to remove any of the leftover goop from the pumpkin.
Arrange cleaned pumpkin seeds on a towel or paper towel and dry thoroughly. This will help the pumpkin seeds crisp up in the oven.
Arrange washed and dried pumpkin seeds on baking sheet and drizzle with oil.
Add seasonings and toss to thoroughly coat.
Bake for 20-30 minutes or until crisp and light golden brown.
Let cook completely before transferring to a sealed container, such as mason jar.
Keep at room temperature for 1 week or more, or in freezer up to 1 month.

Notes

1. Roasted pumpkin seeds can be stored in an airtight container for up to 2 weeks.

2. The recipe can be easily doubled or tripled depending on how many seeds your pumpkin yields.[br]3. 1 serving = 1 tablespoon pumpkin seeds

The Best Apple Pie

January 5, 2019

by Ye Ting Tan with No Comment Recipes

This is my favourite Apple Pie recipe in the Fall. I usually make two of them so my family can enjoy one for leftovers. Oh Ya, this apple pie is at its best the next morning for breakfast.

The Best Apples

It’s best to use a mix of different types of apples in your pie. Some apple varieties cook up faster than others. Some cook up firm, some more soft; some apples are more tart, some more sweet.

Granny Smith, Honey Crisp, Gala and Golden Delicious are some year round favourites. Mix two or three different varieties of apples will give you a more complex flavour to the apple filling.

The Method

Peel, core and cut the apples and sprinkle them with a little lemon juice to keep from browning. Toss them with sugar and spices, and let the filling sit for about 2 hours to release the juices.

Then take the juices along with some cornstarch, and boil them until they are thick and translucent. This mixture will add back to the sliced apples which results in delicious apple filling. The method can prevent a gap forming between the domed top crust and the apple filling.

Gently place the top crust over the apples.

After placing the top pie crust over the apples, and tuck the edges of the top pie crust over and under the bottom pie crust edges. Crimp with your fingers to seal.

At any point during the baking the top of the pie begins to brown too much, just tent it with aluminum foil. I usually tent the pie about halfway through the baking with foil.

The Crust

If you are making a homemade crust, you can make the dough a day or two ahead, and keep the dough disks chilled in the refrigerator.

If using a store bought frozen crust (like me), follow the directions on the crust package for working with the crust.

Enjoy !!

Recipe adapted from Joy of Baking.

How to Store Apple Pie

Apple pie will easily last a couple of days, wrapped with plastic wrap, on your counter at room temperature. Beyond that, you can keep it chilled for a few more days in the fridge.

For easy, family-friendly recipes, check out my other recipes!

The Best Apple Pie

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Prep Time 2

Cook Time 55

Total Time 2 55

Course Dessert

Servings 8 people

Ingredients

PIE CRUST

2 pie shells

APPLE PIE FILLING

6 medium apples, peeled, cored, and cut into 1/4 inch thick slices
1 tbsp lemon juice
1/4 cup brown sugar
1/4 cup granulated white sugar
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
2 tbsp cornstarch
1/2-1 tbsp water
2 tbsp butter, cut into small pieces (optional)

EGG WASH

1 large egg
1 tsp water

Instructions

For pie filling: Place the slices of apples in a large bowl and toss with the lemon juice. Add the sugar, ground cinnamon, nutmeg, and salt and toss to combine. Put the apples in a large strainer, cover with plastic wrap, and place over a large bowl (to capture the juices). Let the apples drain for about 1 to 2 hours.
After the slices of apples have macerated for about 1 to 2 hours, you should have about 1/2 cup of apple juice. Pour the juice into a saucepan. Place over medium high heat and boil the juices for about one minute. Then remove from heat. In a small bowl whisk the cornstarch with about 1/2 – 1 tbsp water, until you have a thick paste. Whisk the cornstarch mixture into the apple juices. Return to heat and boil, whisking constantly, until the mixture is translucent (about 1-2 minutes). Let cool to room temperature.
Transfer the drained apples slices to a large bowl, add the cooled apple mixture, and toss to combine. Pour the apple filling into the chilled pie crust. Dot with the butter (optional).
Gently place the top crust over the apples. Tuck any excess pastry under the bottom crust and then crimp the edges using your fingers or a fork. Using a sharp knife, make five 2-inch slits from the centre of the pie out towards the edge of the pie to allow the steam to escape. Cover the pie with plastic wrap and place in the fridge to chill the unbaked pie while you preheat the oven.
Preheat the oven to 425 degree F (220 degree C). Place the oven rack in the lowest position and place a baking sheet on the rack before preheating the oven (to catch any drippings from the pie).
In a small bowl whisk the egg with the water. With a pastry brush, brush the top of the chilled pie with the egg wash.
Set the pie on the baking sheet and bake for about 45 to 55 minutes or until the pastry is golden brown and the juices start to bubble through the slits. About halfway through baking (about 30 mins), check to make sure the pie isn’t browning too much, if needed, cover the edges of the pie with a pie shield or tent the pie with a large piece of aluminum foil to prevent over browning.
Remove the pie from the oven and place on a wire rack to cool for about 3-4 hours before cutting.
Serve warm or at room temperature with vanilla ice cream or whipped cream.
Store at room temperature for 2 days or in the fridge for 3-4 days.

Notes

1. A mix of apple varieties gives the best flavour result.

2. Always taste the fruit before adding sugar. If very sweet, you can reduce sugar by a tablespoon.

Choosing a Calcium Supplement

December 8, 2018

by Ye Ting Tan with No Comment Supplementation

If your intake of calcium rich foods are low, or your doctor or dietitian has suggested a calcium supplement, it can be overwhelming to know just which one to select. The following information may help you decide.

WHY IS CALCIUM IMPORTANT?

Calcium is the most abundant mineral in the body. It is key for building and maintaining strong bones and teeth as well as supporting nerve function and muscle contraction. Calcium is also a mineral that is involved in blood pressure and blood clotting. Getting enough calcium is important for preventing osteoporosis, high blood pressure, colon cancer and may even help with premenstrual syndrome.

It’s best to get your calcium from foods; milk, cheese, and dark green leafy vegetables as they are good sources of calcium.

HOW MUCH CALCIUM DO I NEED EACH DAY?

It depends on how much you’re already getting in your diet.

The Recommended Dietary Allowance (RDA) is the total amount of calcium suggested from foods and supplements each day.

The Tolerable Upper Intake Level (UL) is the amount you should not exceed per day between food and supplements to prevent adverse effects.

TOO MUCH OF CALCIUM?

More than the recommended daily amount isn’t good for you. It may even be harmful. Your body gets rid of extra calcium through your kidneys, and it goes into your urine, raising the risk of kidney stones (Nephrolithiasis) for some people. High levels of the mineral in your blood (Hypercalcemia) can lead to kidney problems (Hypercalciuria), as well as hardened blood vessels and tissue. Some studies also link high calcium intake, particularly from supplements, with a greater risk of heart disease, though the results aren’t settled (here, here, here, here, here, here). High calcium intake can cause constipation. It might also interfere with the absorption of iron and zinc, though this effect is not well established.

STEPS TO CHOOSE A CALCIUM SUPPLEMENT

The best supplement is the one that meets your needs based on tolerance, convenience, cost and availability. Calcium supplements are available with and without a prescription in a wide range of preparations (i.e. tablets, chews, and liquids) and in various strengths.

To choose a good calcium supplement, first look for brand names you recognize.
IF YOU ARE IN CANADA: Be sure to check the bottle for a Natural Product Number (NPN). This means that the product has been assessed by Health Canada and is considered safe, effective and high quality. Avoid buying supplements over the Internet or outside of Canada. There is no guarantee that they have met the safety standards set by Health Canada. which indicates that the product meets quality control standards.
IF YOU ARE IN MALAYSIA: check out this post about what you should look for when choosing supplements.
The calcium in supplements is found in combination with another substance, typically carbonate or citrate.
Bypass those made from calcium phosphate, calcium lactate or calcium gluconate, because these contain only small amounts of “elemental calcium” (the actual amount of calcium in each supplement), less common and tend to be more expensive
Calcium carbonate tends to be the best value, because it has the highest amount of elemental calcium. The compound calcium carbonate contains 40% calcium by weight, while calcium citrate is 21% calcium. This means that you may need to take more tablets of a calcium citrate product in order to meet your daily needs.
Calcium carbonate requires extra stomach acid for absorption, it’s best to take with food. Most people tolerate calcium carbonate well. However, some people might experience gastrointestinal side effects including gas, bloating, constipation, or a combination of these symptoms.
Calcium citrate is absorbed more easily than calcium carbonate and can be taken on an empty stomach.
Calcium citrate is preferred in patients receiving proton pump inhibitors, are taking acid-blocking medication, or have decreased stomach acid (bariatric patients) since these medications reduce the acid in the stomach, thus making calcium carbonate harder to absorb.
Another advantage of calcium citrate is that it may cause less gas, bloating and constipation than calcium carbonate.
Steer clear of products containing oyster shell, bone meal or dolomite, because these ingredients can potentially be contaminated with lead or other toxic metals.
If you are not keen on swallowing pills you can also consider a liquid or chewable calcium supplement.
Regardless of which calcium supplement you choose, be sure to look at the label carefully to assess the dose in each calcium pill. Look on the side of the package or container to find out how much elemental calcium is in each supplement.
The more calcium you take at one time, the harder it is for your body to process it. Aim for 500 milligrams or less each time. You may want to take a smaller amount at each meal throughout the day to add up to your total.
Try to stay close to the recommended daily allowance of calcium for your age, and do not exceed the upper-level limit.

WHAT FACTORS INFLUENCE CALCIUM ABSORPTION?

Vitamin D

Take calcium supplements along side a vitamin D supplement since it increases calcium absorption significantly.

Dose

The percentage of calcium absorbed depends on the total amount of elemental calcium consumed at one time; as the amount increases, the percentage absorption decreases. Take a maximum of 500mg of calcium at a time to maximize absorption.

Iron

Avoid taking calcium supplements at the same time as iron supplements since they compete for absorption.

Sodium

Be mindful of your sodium intake since high sodium diets increase calcium losses in the urine.

Caffeine

Coffee and tea have a moderate impact on calcium loss in the urine although 1 cup of coffee results in a loss of only 2-3 mg of calcium so the loss is considered insignificant.

Phytic acid & oxalic acid

Phytic acid naturally found in foods such as whole grains, beans and nuts as well as oxalic acid found in foods such as spinach, sweet potatoes, rhubarb and beans can reduce calcium absorption. If you are consuming a varied diet there is little reason to worry about the interactions.

Medications

Some medications can decrease calcium absorption so it is best to speak to your doctor and pharmacist for further advice.

Did you know that I provide personalized nutrition consultation service? If this is something you’d like to learn more about, please visit here.

Is Vegetarian Diet Better for Diabetes

November 28, 2018

by Ye Ting Tan with No Comment Diabetes

A variety of dietary patterns have been studied for people with diabetes. The type of diet a person chooses to follow is determined by their individual needs, preferences and abilities. There is no such thing as a perfect diet for people with diabetes.

New research shows the protective effects a plant-based diet can have on people at risk of developing diabetes or with existing diabetes. Vegetarians and vegans tend to live longer and have a lower risk of developing diabetes as well as other chronic conditions like heart disease, hypertension, certain types of cancers and obesity.

WHAT IS A PLANT BASED DIET?

According to the Academy of Nutrition and Dietetics recent position paper, a well-planned vegetarian diet that is rich in whole grains, nuts, legumes, soy, seeds, fruits, and veggies can be nutritionally adequate and suitable for all life stages.

Plant based diet exclude most or all animal products. There is no single version of a vegetarian diet, but rather a spectrum of vegetarian patterns that vary with the types of animal products (eggs, fish, dairy) they include. People choose to follow a vegetarian lifestyle for many reasons including animal rights, environmental factors or for better health. That being said, vegetarian diets do not necessarily equate to a nutritious diet. A person can avoid animal meat, but still consume excess calories from French Fries and potato chips as they are considered vegetarian.

Below are 6 different types of vegetarian diets:

Vegan: Excludes eggs, dairy or other animal-based products. Includes only foods from plants (fruits, vegetables, legumes, seeds, grains, and nuts).
Lacto-vegetarian: Includes dairy products but no eggs.
Ovo-vegetarian: Include eggs but no dairy products.
Lacto-ovo-vegetarian: Includes eggs and dairy products.
Pescatarian: Includes fish but no meat.
Flexitarian (semi-vegetarian): Eat mostly a vegetarian diet with limited meat, eggs, and dairy products.

HOW A VEGETARIAN DIET CAN IMPROVE BLOOD SUGAR CONTROL

Vegetarian diets are naturally higher in fibre and lower in saturated fat than more traditional diets.

Higher fibre intake may help with weight loss as it makes you feel full for a longer time after eating, resulting in eating less overall.
Lower saturated fat intake can promote a healthier heart and prevent heart disease, which in common among people with diabetes.

Research suggests that well planned, vegetarian diets that are rich in whole grains, fiber, legumes, nuts, and unsaturated fats can help improve blood sugar and may even prevent diabetes.

HOW TO FOLLOW A VEGETARIAN DIET IF YOU HAVE DIABETES

Following a plant-based diet will not “cure” the diabetes. Diabetes is a very individualized chronic condition – what works for you may not work for another.

Talk to your Dietitian

Vegetarians can be at risk for nutritional deficiencies, in particular, iron, vitamin B12, vitamin D and calcium. A dietitian will help you understand that fundamentals of vegetarian eating and teach you how to plan a well-balanced, nutritionally adequate vegetarian diet.

Watch your carbohydrates

Vegetarian diet is not a low carb diet. Whole grains, vegetables, fruits and beans contain carbohydrates and will impact blood sugars. People with diabetes still need to watch your portion sizes and read labels.

Choose high fibre grains

Avoid highly-processed carbohydrates like white flour, pastries, and white bread. Instead, choose high-fiber grains like quinoa, brown rice, bulgur, and oatmeal. These whole grains have a lower glycemic impact due to the fiber and additional protein content.

Load up the greens and colourful fruits

As a vegetarian, make sure you are consuming at least 7-8 servings of fruits and vegetables per day. A good rule of thumb is to fill up half of your plate at every meal with vegetables.

Choose plant-based protein

Protein remains an important nutrient for people with diabetes because it can stabilize blood sugars as well as help with satiety. Make sure you replace your animal-protein choices with plant-based protein such as legumes, tofu, soy, nuts, and nut butter in every meal. For lacto-ovo vegetarians, eggs, cheese, yogurt, and milk are other nutritious sources of protein.

Choose healthy fats

Vegetarian diet can be lacking in omega-3 fatty acids due to eliminating eggs and fish. If you don’t eat fish or eggs, you may need an omega-3 supplement (DHA/EPA) or choose foods rich in ALA (alpha linolenic acid) such as flaxseed, walnuts, canola oil.

BOTTOM LINE

Do you need to become vegan or eliminate all animal products to see health benefits? Not at all. The research clearly states that eating more fruits, whole grains, and less meat is associated with overall improved health.

If you’d like to experiment with this way of eating, I recommend starting out with the semi-vegetarian approach. Instead of eliminating meat altogether, start to gradually reduce the amount of meat you consume. If you typically eat meat for lunch and dinner, try eating it at dinner time and having a plant-based meal at lunch. See how that works for you.

WHY IS HONEY UNSAFE FOR BABIES?

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS?

WHAT ABOUT FOODS CONTAINING HONEY?

BOTTOM LINE

Struggling with introducing solids or worried about your baby’s nutrition? Baby’s First Bites online course gives you step-by-step support to help your little one explore food safely and confidently.

START WITH BEDTIME

FIGURE OUT THE BEST WAKE-UP TIME

REGULAR AND STRUCTURE MEALTIME

EAT TOGETHER

TOSS THE SWEETS

PHYSICAL ACTIVITY

BOTTOM LINE

What area has been especially challenging for you to keep as a routine after holidays?

What is Frozen Yogurt Bark?

What Yogurt Should You Use?

Make it Healthier?

Can I Give it To a Baby?

What toppings would you put on your frozen yogurt bark?

Frozen Yogurt Bark

Ingredients

Toppings

Instructions

Notes

Peanut Sauce

Salad Bowl

For more delicious, family friendly recipes, check out my Facebook Page and follow me on Instagram !

Cold Soba Noodles With Peanut Sauce

Ingredients

PEANUT SAUCE

FOR THE BOWL

Instructions

Banana Clafouti

Ingredients

Instructions

If you like this recipe, you might also want to try this delicious Sunday Apple Pancakes.

Sunday Breakfast Crepes

Ingredients

Instructions

Can I Eat the Whole Pumpkin Seeds?

STEP 1: Remove the Seeds

STEP 2: Wash and Dry Seeds

STEP 3: Season the Seeds

STEP 4: Roast the Seeds

If you try this recipe, let me know how it goes. For more healthy snack recipes please head over to my Facebook Page and Instagram Feed !

Roated Pumpkin Seeds

Ingredients

Instructions

Notes

The Best Apples

The Method

The Crust

How to Store Apple Pie

For easy, family-friendly recipes, check out my other recipes!

The Best Apple Pie

Ingredients

PIE CRUST

APPLE PIE FILLING

EGG WASH

Instructions

Notes

WHY IS CALCIUM IMPORTANT?

HOW MUCH CALCIUM DO I NEED EACH DAY?

TOO MUCH OF CALCIUM?

STEPS TO CHOOSE A CALCIUM SUPPLEMENT

WHAT FACTORS INFLUENCE CALCIUM ABSORPTION?

WHAT IS A PLANT BASED DIET?

HOW A VEGETARIAN DIET CAN IMPROVE BLOOD SUGAR CONTROL

HOW TO FOLLOW A VEGETARIAN DIET IF YOU HAVE DIABETES

BOTTOM LINE

FOR EASY VEGETARIAN RECIPES:

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