The Ultimate Gift Guide For Babies And Toddlers

The Ultimate Gift Guide For Babies And Toddlers

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionMotherhoodToddler Nutrition

If you are searching for fun, practical and educational food and eating-related gifts for children and parents, I hope you will enjoy this guide of my favorite feeding tools, books, and gadgets. I used most of them myself and those that I did not are definitely on my wish list.

BABY FEEDING GIFT ESSENTIALS 

A GOOD QUALITY HIGH CHAIR

If you’re getting ready to start solids, or even if you’ve already started and looking for a comfortable, ergonomic and easy to clean high chair for your baby, here is my top 3 recommendations:

1. STOKKE TRIPP TRAPP HIGH CHAIR

The Stokke Tripp Trapp is a high quality wooden chair with an adjustable footrest. It is made to grow with your baby so they can continue to use it into toddlerhood and beyond. Be sure to purchase the Tray and Baby Set for feeding infants 6 -18 months.

 

2. NOMI HIGH CHAIR

The Nomi High Chair is a modern upgrade to the Tripp Trapp. It is light and easy to move or hang on the table for clean-up. The adjustable footrest and seat do not require tools.

You can get 10% off Nomi High Chair with the code YETING: click here to shop.

 

3. IKEA ANTILOP HIGH CHAIR

Another budget friendly high chair. For most babies, the seat is very big and can have a large gap between the baby’s chest and the tray, which means baby will have to lean over to reach for foods. I suggest buying the ANTILOP support cushion that’s sold separately to help fix this issue. This high chair doesn’t have a footrest, so what I suggest is buying a footrest to solve this problem too!

 

EZPZ FIRST FOODS SET

This set consists of 1 EZPZ Tiny Bowl, 1 Tiny Cup and a 2-pack of the Tiny Spoons. This set contains everything you need to get a safe start to solid foods.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

EZPZ TINY SPOON TWIN-PACK

Longer-handled spoons are useful when baby is being fed by a parent or caregiver, but for self-feeding babies, shorter handles, wider handles or handles with guards are better. EZPZ Tiny Spoon is designed to help baby learn how to feed independently. Adult-size spoons are too large for a baby’s mouth, so these tiny spoons have narrow spoon bowls that will help with portion control and prevent overfeeding and gagging. It actually works for both purees and the baby-led weaning feeding methods, therefore you’ll need to invest in at least two or three baby spoons for feeding.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

NUM NUM PRE-SPOON GOOtensils

When babies are just learning to handle a spoon, the food tends to slide right off. These spoons are great for “grabbing” the puree during self-feeding (or baby led weaning).

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

GRABEASE BABY FORK & SPOON SET

These utensils feature short easy to grab handles that make it impossible for your little one to stick too far into their mouth. Additionally, the ergonomically shaped handles are easier for tiny hands to grab. When first starting I like to help them practicing poking and then showing them how they can bring the food to their mouth. This is a great first set, but don’t expect your baby to be proficient until closer to 12+ months.

 

SUCTION PLATES & BOWLS

When introducing solid foods to your baby, messy mealtimes are common. Suction bowls and plates help minimize the mess, so be sure to select baby bowls and plates with great suction.

1. OXO TOT STICK & STAY SUCTION BOWL

This bowl is made of BPA-free plastic so they are unbreakable. This bowl features a secure suction base that sticks firmly to surfaces, so can prevent accidental tipping to help prevent spills. The curved walls are designed to promote self-feeding skill such as scooping.

 

2. MARCUS & MARCUS SUCTION BOWL WITH LID

I also purchased some silicone bowls with lids because I’m constantly putting a bowl of half eaten yogurt or rice in the fridge for later.

 

3. AVANCHY BAMBOO SUCTION BABY BOWL + SPOON

If you’re looking for a bamboo option, which is a safe choice too, this is a great option. It comes with one of my favorite baby spoons and has a silicone suction base, which detaches for easy cleaning.

 

CUP

You might be surprised to learn that babies can start using an open cup as early as 6 months. All three of these cups are excellent options or teaching babies to drink from an open and/or straw cup during infancy.

1. EZPZ TINY OPEN CUP

EZPZ Tiny Cup is only 2 oz, perfect for little hands and the angle of the cup helps to control the flow as babies learn to use open cups. Additionally, the weighted base makes it harder to tip over. This tiny cup is made of food grade silicone, so great for teething. This cup doesn’t seal, so it’s not the best for an on-the-go life.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

2. EZPZ MINI CUP + STRAW TRAINING SYSTEM

This cup is super versatile as you can also use it as an open cup. It’s 4oz so it would be perfect size for toddlers learning to drink from straws as most straw cups are much larger than this.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

3. Weighted Straw Cup

This straw cup is perfect for younger babies learning how to drink out of straw cup. They don’t spill and I love that they have handles. The weight at the bottom can keep the straw pointing down into the liquid which means your baby can drink at almost any angle.

Grosmimi PPSU Weighted Straw Cup & Munchkin Click-Lock Weighted Straw Cup are both of my favourite.

 

BAPRON BABY

A bib is an ESSENTIAL accessory for any baby or toddler, whether you are doing baby led weaning or not.

I have tried so many different styles and my favorites are definitely the ones that are easiest to clean.

  • Bapron bib is made from a waterproof fabric that is super soft, made from an eco-friendly type of polyester. You can rinse the Bapron bibs in the sink right after meals, dry them on the drainboard and they’re ready to go for the next meal.
  • Sleeveless so they don’t weigh your baby down or restrict their range of motion.
  • If your baby doesn’t tolerate a bib, tie-on ones are harder to yank off than velcro ones. Bapron baby bibs tie in the back under your baby’s shoulder blades – not all up in their neck which can be a negative sensory experience.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

SPLASH MAT

Eating solids is a dirty business, both spoon-feeding or baby led weaning. A waterproof  mat to go under your baby’s highchair makes for easy cleaning. The Bapron Splash Mats are made from the same amazing fabric as their bibs. You can rinse them under water and dry in between feeding.

These mats are also perfect for indoor/outdoor picnic, crafts and sensory play, if you’re out and about and they fold down so small you can easily transport them in your diaper bag.

Singapore:You can get 10% off with the code YETING: click here to shop.

 

TOOTH BRUSH

The Nuk™ Brush is a toothbrush-like teether with a nubby textured silicone “brush” at the end. Perfect shape and size for little mouthes. Initially, this brush was designed for teething infants, it has made its way into therapeutic settings as an invaluable tool for oral massage, oral stimulation and sensory exploration. So it is usually used in speech therapy and feeding therapy to help with oral motor skills and to de-sensitize the gag reflex.

The Nuk™ Brush can be perfect tool if you have a child who is struggling with certain food textures or gagging and spitting the food up.

 

BOOKS

Children deserve to learn about good nutrition and develop positive attitudes about eating. These 3 books that teach nutrition are perfect to get you started!

1. LULU’S LUNCH BY CAMILA REID & AILIE BUSBY

 

2. EATING THE ALPHABET BY LOIS EHLERT

 

3. THE VERY HUNGRY CATERPILLAR BY ERIC CARLE

TODDLER FEEDING GIFT ESSENTIALS

1. EZPZ MINI FEEDING SET

If your baby is ready to move to the table (without a tray), a suction plate can be helpful. They are also great to bring to restaurants or in-laws for your baby to eat off of. Also, if your baby or toddler does not like his food to touch, this divided plate is a perfect choice. The built-in separators help keep the servings small and make it easier for parents to offer a variety of foods like puree and finger foods each meal. This set consists of 1 EZPZ Mini Mat, 1 Mini Spoon and 1 Mini Fork.

Singapore:You can get 10% off with the code YETING: click here to shop.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

2. UTENSIL SET

This OXO TOT Fork & Spoon Set is easy for young eaters to learn self-feeding. A flat spot on the handles prevents the fork and spoon from rolling off the table or high chair tray, and the soft grips are shaped to keep them from sliding into bowls or plates. The depth of the spoon is ideal for scooping up food. The stainless steel body is extremely durable.

 

3. LEARNING CHOPSTICKS

Marcus & Marcus Learning Chopsticks is one design that fits both right-handed and left-handed toddlers. They are so easy to use and toddlers can learn using the chopsticks in a day! The rings support them to hold onto the chopsticks and they can be adjusted to a comfortable angle for perfect fitting on each individual hand.

 

4. SNACK CUP

This is perfect for on-the-go snack and great for keeping snacks from spilling, such as cereal.

Malaysia:You can get 10% off with the code YETING: click here to shop.

 

5. LUNCH BOX

Choosing a lunch box can be overwhelming as there are many different varieties, styles and sizes of lunch boxes to choose from, not to mention different materials. We all want to pick a non-toxic lunch box that won’t harm our children, while also making sure it’s easy to clean!

To narrow down your list, here are the things that I believe we should look out for:

  1. BPA-Free – The lunch box should be safe to store food inside.
  2. Stay Fresh – A box that will seal and keep an unwrapped item fresh.
  3. Easy to Clean – I prefer one lid for the lunch box, easy to clean and store when drying.
  4. Sections – Separate spaces to place different foods.
  5. Size – It’s not too big to fit into the child’s school bag, or take up most of the space.
  6. Perfect Portions – Sections that are big enough for the amount of food the child will eat.
  7. Reusable – Save the environment and your pocket, don’t use plastic zip lock bags.
  8. Dishwasher safe – For those days I don’t have time to hand wash.
  9. Easy to store – not too bulky to store when not in use.
  10. Machine Washable – lunch bags can easily be washed in the washing machine.

I personally prefer lunch boxes that seal tight and keep an unwrapped food fresh, eliminating the use of plastic wrap or sandwich bag which saves money and the environment. Also, most children prefer to graze on a variety of foods as opposed to just a sandwich and piece of fruit and so the bento style boxes and accessories are very clever at making the food fun and exciting.

My son has been using YumBox since he was three. It is designed for easy to open, and 100% leak proof – perfect for on-the-go or school lunch or snack!

Another favourite lunch box is from local Malasyia’s brand Wild Mums Enterprise.

Malaysia: Check out Wild Mums Enterprise for Mumu M3: 3-Compartments Detachable Lunch Box and Mumu M3: 3-Compartments Lunch Box.

6. SENSORY FUN FOOD PLAY GUIDE

If you think your child can benefit from Sensory Food Play to help with their eating, check out Sensory Fun Food Play E-book. It has over 100 activities I created with a focus on picky eaters. Join me for lots of fun sensory food play.

 

7. BOOKS FOR PICKY EATERS 

Looking for a great book to help your picky eater? One of the ways you can help your picky eater as a parent is to talk about food at times other than mealtime when things are a bit more mellow and no one is furstrated or hangry. Check out some of my favorite books for picky eaters that help teach confidence, get them excited about trying new foods.

1. I WILL NEVER NOT EVER EAT A TOMATO BY LAUREN CHILD

 

2. DAISY EAT YOUR PEAS BY KES GRAY

 

3. BURGER BOY BY ALAN DURANT

MY FAVORITE GIFT FOR NEW PARENTS 

1. PEACEFUL MEALTIMES ONLINE COURSE

Feeding is one of those milestones that gives parents a lot of stress. That’s why I offer my online course as gifts! I designed this online course to help parents go from feeling overwhelmed and nervous about picky eating and meeting nutrient needs, to feeling confident, calm, and knowledgeable about their children eating independently. BUY THE COURSE AS GIFT NOW.

 

2. FIRST AID & CPR COURSE

Although choking is a very rare risk it is also a very real risk. Knowing basic CPR skills can save your baby’s life and I suggest that everyone (partner, husband, mother-in-law, babysitter…) who helps or is going to help feed your baby should know CPR.

My go-to 2 days First Aid & CPR Training course from @YS First Aid is on now open for register!

If you want to focus on Infant/Child CPR, Choking and Injury Prevention Course, you can check out  @Little Beh’s 急救课.

YS First Aid: ysfirstaid6@gmail.com, 019-689-3413

Little Beh’s 急救课: jbmacademyplt@gmail.com, 016-206-8643

 

3. CERAMIC COOKWARE

Color King 100% Ceramic Cookware (Non-Toxic , No PTFE, No PFOA) is one of the best investments you can make. It will drastically improve your cooking experience and make your meals taste better. It performs well in a range of temperatures from -20°C to 400°C. It works great on gas and electric stoves as well as with ovens. Also, it has excellent heat retention that can preserve the flavor and nutrients of your dishes.

Check out their Facebook Page or contact their customer service representatives for any questions you have at 018-277-7802. 

 

4. CRINKLE CUTTER

This is another tool that I am getting lots of questions about. Some people call it a crinkle cutter because it makes fun grooves on the food.

If you are doing baby led weaning, it doubled as a finger food cutter, because the grooves it makes on food make it easier for small hands to grab and hold it, especially if it is slippery. Some examples of finger foods I created using this crinkle cutter: mango, avocado, kiwi, pineapple, very ripe pear, steamed carrots and apples sticks and slices.

Singapore: You can get 10% off  YAY Crinkies with the code YETING: click here to shop.

 

5. SPIRALIZER

My son love helping me spiralize fruit and veggies into fun shapes and it saves a lot of time spent chopping and slicing. We spiralize raw fruit just for fun and to use in salads and roast spiraled root veggies like sweet potato and beets. Raw spiraled zucchini, carrots, and jicama work great in salads.

Malaysia: Check out the Spiralizer here. 

 

6. MINI COOKIE & VEGETABLE CUTTER

These little tools are my hard-working kitchen helpers. From cookies to veggies and from fruit to sandwiches, they cut everything into super cute shapes that my children love. This newer option comes with silicone holders which makes them even more child-friendly.

 

7. LUCKY IRON FISH

The Lucky Iron Fish is a simple and effective cooking tool that is designed to add natural iron to any liquid-based meals. It’s easy: simply drop Lucky Iron Fish into boiling water or liquid-based meals for 10 minutes to release a portion of your daily recommended iron. Great for postpartum moms who are struggling with iron deficiency anemia.

 

8. POPSICLE MOLD

This popsicle mold puts a fun and creative way to eat a nutritious snack. You can freeze pretty much anything in them, from breastmilk to smoothies. I always use the molds to freeze the leftovers smoothie. No waste and a yummy snack always on hand.

 

9. BOOKS FOR NEW PARENTS

Are you looking for books and resources on nutrition, feeding children, picky eating and baby led weaning?  I wanted to share my favourite child health and nutrition books with you.

1. Child of Mine by Ellyn Satter

The Gold Standard reference for building trust in feeding children and establishing positive feeding, using the Division of Responsibility. A must-read for all new parents.

 

2. Helping Your Child with Extreme Picky Eating: A Step-by-Step Guide for Overcoming Selective Eating, Food Aversion and Feeding Disorders by Katja Rowell and Jenny McGlothlin

Family doctor specializing in childhood feeding, Katja Rowell, joins forces with speech pathologist, Jenny McGlothlin, to help support children with food aversion and end meal-time anxiety (for your child and you) once and for all.

 

3. Baby-Led Weaning: The Essential Guide―How to Introduce Solid Foods and Help Your Baby to Grow Up a Happy and Confident Eater by Gill Rapley Ph.D. and Tracey Murkett

Still not sure if BLW is for you? Let Gill Rapley, the generally acknowledged pioneer of baby-led weaning, walk you through this approach.

If you want to understand the history and theory behind baby-led weaning, this could be the one for you. The book goes into the essentials and basic principles of why the method works. It also explains in detail the benefits your little one can get by following baby-led weaning.

The book uses an easy and clear tone. Its claims are backed with science-based facts. The topics are clearly divided, so you can skip forward or just choose a topic you like.

The updated edition includes the latest research on allergy prevention and safety. This thick, big book can be a good reference or a go-to book for your BLW questions.

 

10. COOKBOOKS FOR BUSY PARENTS 

Whether you have a new eater, picky eater or extremely picky eater, there are steps you can take to make trying new food fun, enjoyable and pressure-free. I have some cookbooks to keep you excited about planning your baby’s weaning meals.

1. The Baby-Led Weaning Cookbook: Delicious Recipes that’ll Help Your Baby Learn to Eat Solid Foods―and That the Whole Family Will Enjoy by Gill Rapley PhD, Tracey Murkett

Gill Rapley’s Baby-Led Weaning Cookbook is more than just a cookbook. Before getting to the recipes, you will also be given a comprehensive guide on baby-led weaning.

It’s like a summary of Rapley’s Essential Guide to remind you what to consider while preparing meals. The book details the importance of baby nutrition and safety.

Recipes are made not just for the baby but also for the rest of the family. The book provides a huge range of recipe ideas. It offers simple meals and healthy and nutritious store-cupboard meals to new recipes.

With more than 130 recipes, there’s always something for everyone. Even your family’s picky eaters can find something they might enjoy. This big book has plenty of meal plans from baby snacks, healthy sweets, and filling meals for the family.

There are stories and messages from parents who practice baby-led weaning to keep readers inspired. There are also easy-to-follow tips on minimizing the mess during the baby’s feeding time.

 

2. Recipes to Boost Immunity / Pre-Pregnancy Meal Plans

Two cookbooks with over 100 recipes which are family-friendly to ensure nutritious meals for all.

 

HAPPY SHOPPING!

That’s all for my 2023 gift guide! All of these products are great for baby led weaning and into toddlerhood. Truly an ultimate guide for Holiday or Birthday shopping for your baby, toddler, and any new parents in your life.

Disclaimer: Please note that all opinions are my own and I was not paid to promote any of these products. The post contains affiliate links that allow me to receive a small commission to help run this blog. Thank you for your support and understanding!

Nutrition Boosters Chia, Flax, and Hemp Seeds

Nutrition Boosters: Chia, Flax, and Hemp Seeds

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

Looking for an easy way to add a nutrition boost? Chia, flax and hemp seeds are all in healthy fats and super versatile. Read more about their nutrition benefits, tips of buying and storing, and ways to enjoy.

WHAT ARE SUPER SEEDS?

Frequently called super seeds or super foods – chia, flax, and hemp seeds are super tiny yet packed with nutrition.

CHIA SEEDS

Small, round, and white or black in color, similar looking to poppy seeds, with a neutral flavour. They were a staple food for the Aztecs and Mayans as they were prized as an energy booster, which is actually how they got their name as “chia” is the Mayan word for “strength.”

HEMP SEEDS

It can be called hemp hearts, which have a mild nutty flavour. These seeds come from the Cannabis sativa plant. Before you start worrying about THC (the active ingredient in marijuana) and getting high, hemp seeds contain only trace amounts of THC (0.3%) and is very unlikely to cause any psychoactive side effects or even show up in a drug test. In fact, hulled hemp seeds have GRAS (Generally Recognized as Safe) status by the FDA.

FLAX SEEDS

Flax seeds are thought to be one of the world’s oldest crops. These nutrient-dense seeds and their oil have been used for medicinal purposes for thousands of years. Nutty and grassy flavor, these brown or golden seeds can be purchased whole or pre-ground.

NUTRITION & HEALTH BENEFITS

Despite their small size, these super seeds are loaded with nutrients and linked to numerous health benefits.

CHIA SEEDS

Chia seeds are a great source of fiber, 2 tbsp contain 8 grams of mostly soluble fiber. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

HEMP SEEDS

Hemp seeds contain all the essential amino acids, making them a complete protein source. However, hulled hemp seeds (hemp hearts) contain very little fiber because the fiber-rich shell has been removed. Hemp seeds are also a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Hemp seeds contain 3X more omega-6 fatty acids than omega-3 fatty acids, which may benefit skin disease and provide relief from eczema and improve dry or itchy skin.

FLAX SEEDS

Flax seeds are one of the best sources of an antioxidant called lignans, which may protect against cancer. Flax seeds are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that our body doesn’t produce. Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism.

Overall, thanks to their high fiber content, healthy fats, and antioxidant content, all three seeds have been associated with a reduced risk of chronic diseases, including heart disease, certain types of cancer, and type 2 diabetes.

HOW AND WHERE TO BUY THEM

All three super seeds can be found in health food stores or at larger supermarkets. Of course, you can also buy these seeds online.

For flax seeds, you have the option to buy them whole or pre-ground. Ground flax seed is much easier to digest than whole flax seed. Due to the outer shell of a flaxseed contains insoluble fiber, which does not dissolve in water, so whole flax seeds may pass through your intestine undigested. Therefore, crushing, milling or grinding the whole flax seeds before consuming can increase the absorption of the nutrients.

You can still buy whole flax seed, grind it in a coffee grinder, and store the ground flax seed in an airtight container for easy use.

For hemp seeds, look for “hemp hearts” or “hulled hemp seeds”, which are just the soft inner seeds with the inedible outer shell removed. Also be aware of where the seeds are from as different countries have varying levels of hemp regulation.

HOW TO STORE THEM

Thanks to their high fat content, these super seeds will last longer when stored in the fridge or freezer, but that doesn’t mean you have to store them that way. The most important thing is to store these seeds in airtight containers. 

  • CHIA SEEDS: last 2 years in the pantry and 4 years or more in the fridge.
  • HEMP SEEDS: 3-4 months in the pantry, 1-2 years in the fridge, and at least 4 years in the freezer.
  • WHOLE FLAX SEEDS: 6-12 months in the pantry and 1 year in the fridge.
  • GROUND FLAX SEEDS: 1 week in the pantry and 1-2 months in the fridge and 6 months in the freezer. If your ground flax seed tastes at all bitter, then throw it away – bitterness is a sign of rancidity!

USING SEEDS IN YOUR DIET

Flax and hemp hearts both have a mild, nutty flavor, while chia seeds have more of an earthiness to them. All three can be easily added to many different foods, such as smoothies, yogurt, overnight oats, salads or baked goods.

Moderation is important. You don’t need to eat a lot of seeds to reap their health benefits. All seeds are high in fat, which makes them high in calories. A serving size of 1 to 2 tablespoons each day is a great addition to a healthy diet and lifestyle.

Here are some ways to incorporate these nutrient-rich seeds into your meals and snacks.

CHIA SEEDS

You don’t need to grind or cook the chia seeds. What makes chia seeds unique is that they form a gel-like texture when submerged in a liquid. As a result, you can use them to thicken sauces and as an vegan egg substitute, such as adding to puddings, smoothies, jams, or baked goods.

For 1 medium egg = 1 tbsp chia seeds + 3 tbsp water

You can also sprinkle dry chia seeds on top of cereals, salads, granola, and yogurt.

HEMP SEEDS

In addition to sprinkling over foods, hemp hearts can be used to make hemp milk and also make for a protein-rich coating for “slippery” foods like avocado, banana, mango.

To really bring out their nutty flavor, you can roast hemp hearts prior to using (they also make for a great nut substitute!).

FLAX SEEDS

As I mentioned earlier, ground flax seed is much easier to digest than whole flax seed, so you want to grind them before eating/using in cooking. You can also buy pre-ground flax seeds, which are often labeled as flaxseed meal.

Ground flax seeds can be added to baked goods, yogurt, oatmeal, pancakes, and smoothies. Like chia seeds, they can be used as an egg substitute in baking recipes – a great trick if your family is vegan or your child has an egg allergy!

For 1 medium egg = 1 tbsp ground flax seeds + 3 tbsp water

BOTTOM LINE

Hemp, flax and chia seeds each have a unique nutrition profile, so there’s no reason to stick to eating only one. They’re an excellent source of plant-based protein, fiber, omega-3 fatty acids, antioxidants, and a number of minerals. If you’re looking for a nutrition boost, mix them up, include one to two tablespoons of one or more types of seeds in your diet each day.

How does your family enjoy eating these superseeds? Share in the comments!

Nutritional Yeast Benefits and How to Use

Nutritional Yeast – Benefits and How to Use

by with No Comment Child & Family NutritionInfant NutritionPicky EatingToddler Nutrition

Nutritional yeast, also called “nooch,” is a popular vegan food product with a savory, nutty or cheesy flavor. When I first heard the term “nutritional yeast”, I thought it was a product used to bake bread that had some vitamins added to it.

Every now and then I use nutritional yeast in a recipe I get asked questions about it so I figured I need a full blogpost explain what nutritional yeast is, reviews its health benefits, and suggests creative ways to use it.

WHAT IS NUTRITIONAL YEAST?

Nutritional yeast is sold as thin flakes, granules, or powder. You can find it in the spice or condiment section at most grocery stores or in bulk bins of health food stores. It has a pale yellow color and may come packaged in a bag, shaker, or plastic container. It’s low in calories and sodium, dairy-free, soy-free, gluten-free, sugar-free, fat-free and vegan so  it fits into a lot of restrictive diets.

HOW IS IT PRODUCED? 

To produce nutritional yeast, Saccharomyces. cerevisiae (a type of yeast) cells are grown for several days on a sugar-rich medium, such as molasses. Once the yeast is mature, it is heated up to deactivate the yeast (which inhibits its leavening properties), then it is washed, dried, crumbled and packaged into small flakes.

TYPES OF NUTRITIONAL YEAST

There are two types of nutritional yeast: unfortified and fortified:

  • Unfortified: This type doesn’t have any added vitamins or minerals. It only contains the nutrients that are naturally found in the yeast itself.
  • Fortified: This type has vitamins added during the manufacturing process to boost nutrient content. Any additional vitamins are included in the ingredient list. Fortified nutritional yeast is the most common type and offers the most benefits. However, it is important to note that different brands have different concentrations and types of nutrients, so read labels closely and adjust the serving size accordingly.

BAKER’S YEAST vs NUTRITIONAL YEAST vs BREWER’S YEAST

Brewer’s, baker’s and nutritional yeasts are technically made from the same species of yeast (Saccharomyces cerevisiae), they are indeed different products.

  • Brewer’s yeast: Brewer’s yeast can be purchased alive and is used to brew beer. Darker in color. The dead yeast cells leftover from the brewing process can be consumed as a nutritional supplement but have a very bitter taste. Brewer’s yeast is rich in a complex of vitamins, including vitamin B, chromium, selenium, and protein.
  • Baker’s yeast: Baker’s yeast is purchased alive and used to leaven bread. The yeast is killed during cooking but adds an earthy, yeasty flavor to bread.
  • Nutritional yeast: This yeast is grown specifically to be used as a food product. The yeast cells are killed during manufacturing and not alive in the final product. It is used in cooking and has a cheesy, nutty or savory flavor.

WHAT ARE THE BENEFITS OF NUTRITIONAL YEAST?

Nutritional yeast gets its name from the nutrients it contains, including protein and a wide array of vitamins, minerals, and antioxidants.

  • PROTEIN: It’s a great source of plant-based protein, with all 9 of the essential amino acids (complete protein). 2 Tbsp = 8 grams of protein.
  • VITAMIN B12 (COBALAMIN): Most nutritional yeasts are fortified with B12. It’s essential for the production of of red blood cells and nerve health. It’s largely found in animal products so if you follow a vegan or plant-based diet, you may not be getting enough.
  • OTHER B VITAMINS: You’ll also find vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B9 (folate). They help to convert food into fuel to keep us energized and while many of them work together they each play their own role in our health as well, from healthy skin and hairs, to working as antioxidants, to their role in mood, sleep and brain health
  • MINERALS: Fortified nutritional yeast also includes zinc, selenium, manganese and molybdenum, which are involved in gene regulation, metabolism, growth, and immunity
  • ANTIOXIDANTS: Glutathione and Selenomethionine can help protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins.
  • BETA-GLUCAN (a type of fibre): It may help to lower cholesterol levels, which may benefit heart health. It may also boost the immune system.

WHAT DOES NUTRITIONAL YEAST TASTE LIKE?

It has a nutty, cheesy, salty, umami flavor and is often used to add a cheesy flavor to dairy-free or vegan dishes. Also, it helps to thicken dressings, sauces and soups.

IS NUTRITIONAL YEAST HEALTHY FOR BABIES?

Nutritional yeast is not a common choking hazard and not considered a common allergen. Therefore, it can be a healthy addition to a baby’s diet, especially in families that prefer vegan and vegetarian cooking.

If your baby has a MTHFR genetic mutation, it may be best to avoid nutritional yeast that has been fortified with folic acid, the synthetic form of vitamin B9. The MTHFR mutation causes impaired folic acid metabolism.

HOW DO YOU USE NUTRITIONAL YEAST?

Aside from its many health benefits, nutritional yeast is affordable, easy to use and can be sprinkled on just about anything to produce a delicious nutty, cheesy flavor

It’s versatile and here are some fun ways to use it:

  • Add to soups, stews, chili or sauces
  • Sprinkle on top of pasta dishes, casseroles, baked potatoes, mixed green salad, and roasted vegetables
  • Toss it with homemade fries before baking
  • Toss it into a tofu scramble or scramble eggs
  • Mix it into mashed potatoes or mashed cauliflower
  • Spread toast with olive oil and then sprinkle on top
  • Sprinkle over popcorn or kale chips (no popcorn for children under 4)
  • Combine with soaked cashews, lemon, garlic, salt, pepper, and water to make vegan cashew cheese sauce

Serving sizes for nutritional yeast depend on the recipe, but you typically use 2–4 teaspoons (5–10 grams).

BOTTOM LINE

Nutritional yeast is a really great versatile food. It’s such a great addition to a variety of healthful dishes and can be added to a variety of snacks and meals while providing a delicious umami flavor! Nutritional yeast is very high in Vitamin B12, a nutrient that of often difficult to find in most adult diets as well as a child’s diet. But remember, not all nutritional yeast is fortified with vitamin B12, so it is important to check the label for ingredients.

Does your family use nutritional yeast? What are some of your children’s favorite ways to eat it?

does-my-child-need-to-take-probiotic-photo

Does My Child Need to Take Probiotics?

by with No Comment Child & Family NutritionDigestive HealthInfant NutritionSupplementationToddler Nutrition

You’ve heard that probiotics are important for good digestion and immune function. Does that mean you should supplement your kids? What strain will help provide the best support for your child’s digestive system and relieve their constipation? I dive into the latest research about probiotics and health and provide tips for choosing the right supplements for your children. 

WHAT ARE PROBIOTICS?

Probiotics are a combination of live beneficial bacteria (and/or yeasts) that naturally live in our body. We have two kinds of bacteria constantly in and on our body — good bacteria and bad bacteria. Probiotics exist naturally in some foods and are also available as dietary supplements in powder, capsule, and tablet forms. The World Health Organization and the Food and Agriculture Organization of the United Nations call probiotics the “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.”

So we hear that probiotics are good for us. But a lot of the information that you will find about probiotics is not all that useful and does not help us decide whether the probiotics found in food are good enough, or if we need supplements. And if we need supplements which strain of probiotic should we get? How much of a dosage do we need to see a benefit? How long to take it for? And what type of benefit can I expect?

THE PROBIOTIC STRAINS ARE KEY 

There are many different species of probiotics, and many different strains within species. That means when we say “probiotics”, we are actually referring to many different types, not just one.

GENUS: A genus is a biological classification of living organisms. The term comes from the Latin genus meaning group. A genus contains one or more species. Examples of common probiotic genera include Bifidobacterium and Lactobacillus.

SPECIES: ‘Species’ refers to a type of microorganism existing within a genus or family. For example, acidophilus is the name of a species within the Lactobacillus genus.

STRAIN: A probiotic ‘strain’ is a genetic variant or subtype of a species. Different probiotic supplements contain different strains, which may be classified under the same species and genus. However, one acidophilus is not equal to another acidophilus. It’s the strain level that matters when you choose a probiotic in order to help with a specific health condition. If you neglect to pay attention to the specific strains in the kids probiotic, you may not be able to gain the health benefits you desire, and as such, be wasting your money.

In general, you’ll find many supplements will have a variety of Lactobacillus and Bifidobacterium species some limited to just one or two strains, others with several.

Bifidobacterium longum BB536;

Bifidobacterium breve M-16V;

Bifidobacterium infantis M63;

Lactobacillus acidophilus LAC 361;

Galacto-oligo saccharides (GOS)

THE NUMBERS OF THE PROBIOTIC STRAINS MATTER

Probiotics are measured in colony forming units (CFU), which indicate the number of viable cells. Amounts may be written on product labels as, for example, 1 x 109 for 1 billion CFU or 1 x 1010 for 10 billion CFU. Many probiotic supplements contain 1 to 10 billion CFU per dose, but some products contain up to 50 billion CFU or more. However, higher CFU counts do not necessarily improve the product’s health effects.

Manufactures should have storage conditions listed on the label. Stability testing is conducted under the same temperature as the recommended storage condition on the label.  Because probiotics must be consumed alive to have health benefits and they can die during their shelf life, users should look for products labeled with the number of CFU at the end of the product’s shelf life (the expired date), not at the time of manufacture.

When choosing your child’s probiotic, considering the amount of each strain is important. Most research suggests the minimum quantity of bacteria needed to generate therapeutic effects is 1 x 109 for 1 billion CFU. So you need to think billions when selecting a supplement.

Some of the gummies and chewable probiotics targeted to kids or packaged probiotic foods like bars you’ll find in the supermarket, simply don’t have a high enough dosage to gain any health benefits.

For infants, the dosage should be 5-10 billion CFU per day. For children over the age of 2, the desired dosage should be 10-25 billion CFU per day.

CONSIDERING YOUR CHILD’S AGE IS IMPORTANT

An infant’s gut microbiome is very vulnerable and lacks diversity compared to adults. It’s estimated young babies have approximately 10 different species whereas an adult has over 1000 species. A baby’s microbiome born vaginally is predominantly made up of Bifidobacterium species verses an adult’s microbiome which is dominated by Lactobacillus species.

After the age of 2, the child’s gut microbiome composition resembles that of an adult and is much more stable.

As a result, you’ll want a probiotic supplement that contains a higher dosage of beneficial bacteria in children over the age of 2. And, you won’t necessarily need to be limited to just kids specific products and brands.

If you’re breastfeeding, you may also want to assess your own gut health as bacteria will be transferred from the intestines to your baby’s through your breastmilk.

WHEN YOUR CHILD NEED A PROBIOTIC SUPPLEMENT?

 Antibiotic-Associated Diarrhea

Antibiotics can reduce the amount of friendly bacteria in the gut, both good and bad bacteria, which lowers the body’s defenses against other types of invaders, including bacteria, yeasts, fungi, and parasites. Taking probiotics containing Lactobaciallus rhamnosus GG and Saccharomyces boulardii may help to replace the bacteria lost as a result of antibiotic use and reduce the risk of antibiotic-associated diarrhea, which occurs in 40% of children on antibiotics (here, here).

Most probiotics should be taken after taking the antibiotics, so that they won’t be affected by the antibiotic.

Acute gastroenteritis (not related to antibiotic use)

Sometimes your child will just have diarrhea for a variety of reasons (most likely due to a viral or bacterial infection). Research has shown that there can be a reduction of stool frequency and duration of diarrhea experienced (by about 1 day) in children when probiotics containing Lactobacillus rhamnosus GG and Saccharomyces boulardii are taken (here).

Constipation

There is very limited evidence at this point, but some studies do show an increase in stool frequency with the use of probiotics. However, there is not good consensus on the dose or the type of probiotic (here).

Atopic Dermatitis / Eczema

Several studies and reviews have looked at the role of probiotics in preventing and treating atopic dermatitis. While some of the research has provided mixed reviews, many studies have found that infant at risk for developing eczema have benefited from taking probiotics with the  Lactobacillus rhamnosus GG strain (here). Other beneficial strains include Bifidobacterium lactis UABLA-12 and Lactobacillus acidophilus DDS-1 (here)

And, the protective effect of probiotics may be strongest when given to pregnant mothers.  Three studies using Lactobacillus rhamnosus GG given to pregnant women for 2-4 weeks before labour and continued treatment post-birth found significantly lower rates of eczema/atopic dermatitis during the first 2 years of life (here, here, here) so we probably want to make sure that moms are getting a good supply of these beneficial bacteria before baby is even born.

A New Zealand study was the first randomised controlled trial to show that Lactobacillus rhamnosus HN001 can be beneficial for childhood eczema. The key is to start supplementation with rhamnosus HN001 early from 35 weeks of pregnancy until two years of age (here).

The health benefits of rhamnosus HN001 include reduced risk of childhood eczema by 44% until the child’s 6th birthday and beyond. The protection continued even after supplementation was stopped by the child’s 2nd birthday. This confirms that not all probiotics are the same. Rhamnosus HN001 is also thought to reduce symptoms of postpartum depression in women.

Functional Gastrointestinal Disorders

A recent systematic review focused on probiotics and functional gastrointestinal disorders in children birth – 18 years yielded no studies on infants and young children (birth – 2 years old). While their search included studies on probiotics that reported on gastrointestinal outcomes such as abdominal pain, stool frequency, stool consistency and bloating/flatulence, these studies did not include infants and young children. Therefore, as evidence is not available for infants and young children, no probiotics can be recommended to improve functional gastrointestinal disorders for those 2 years and under at this time (here).

Infantile Colic

Colic is difficult to understand, and even more difficult to treat.  As a parent who has lived through colic, I know and understand the desperation in trying to find a solution. Research shows that a specific bacterial strain called Lactobacillus reuteri 17938 has been associated with decreased crying spells in exclusively breastfed infants during the first three months of life (here, here, here, here. here, here).

Immune Health 

As parents, we’re always looking for ways to reduce the number of colds and flus that find their way into our lives! Maintaining a healthy population of gut bacteria, along with a healthy diet and lifestyle may be key to staying healthy during cold and flu season. A recent meta-analysis of probiotic use (specifically Lactobacillus and Bifidobacterium strains) in children and adults revealed significantly fewer numbers of days of illness per person, shorter illness episodes by almost a day, and fewer numbers of days absent from day care/school/work (here).

WHAT TO LOOK FOR IN PROBIOTIC SUPPLEMENTS 

If you’ve decided to buy a probiotic supplement for your kids, prepare yourself for a dizzying array of options. The particular brand you purchase doesn’t matter as much as a few key criteria, which I’ve outlined for you below:

  • “Live, active cultures.” Make sure the supplement you choose contains this actual phrase right on the bottle, so you can be sure you’re getting an effective product. Some brands of probiotic supplements even come refrigerated to help protect these living cells.
  • High bacteria count. The concentration of bacteria in probiotic supplements is measured in CFUs (that’s “colony forming units.”) Look for a probiotic supplement that has, at a minimum, 1 billion CFUs (on the “expiration” or “use by” date on the product label).
  • Multiple strains. Balance matters! Different strains of probiotics can have different health effects. A supplement with eight or ten different strains of bacteria may help to diversify the bacteria that make up your kids’ microbiome.
  • Enteric coating. This refers to a hard coating on the outside of the pill that lets it survive the journey through the harsh, acidic stomach. An enteric coating means that bacteria are released in the intestines, where they can thrive.

FOODS CONTAINING PROBIOTICS

Many parents forget to consider probiotic strains that can be included in the child’s diet to enhance gut bacteria diversity. If you’re choosing a probiotic supplement to provide general support for your child’s immune health or digestive function, please focusing on foods first.

Common foods containing probiotics include yogurt, Kefir, kimchi, sourdough bread, sauerkraut, kombucha, miso, tempeh, fermented vegetables.

YOGURT VS PROBIOTIC 

The most common strains found in yogurt are L. bulgaricus and S. thermophilus. Yogurts labeled as having “live active cultures” must have at least 100 million live active bacteria per gram.

The key to introducing probiotic foods to your child is to start low and go slow to reduce any unpleasant side effects such as bloating and flatulence. Start with half a teaspoon every second day and slowly build up from there. To increase bacteria diversity and encourage a healthy gut environment, include a selection of different probiotic foods into your child’s diet and don’t forget about prebiotics.

BOTTOM LINE

There’s a lot of anecdotal evidence supporting probiotic use in children. But the health benefits may be strain-specific. A strain that helps one condition may be useless against another. For that reason (and due to lack of research), there’s no clear answer as to whether you should give your child probiotics, especially for long periods of time.

Giving probiotics to children isn’t without risk. Children with compromised immune systems may experience infection. Others may have gas and bloating. Probiotics can cause serious side effects in very sick infants. Check with your pediatrician before giving probiotic supplements to your child.

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.

does-my-child-need-to-take-multivitamins-photo

Does My Child Need to Take Multivitamins?

by with No Comment Child & Family NutritionSupplementationToddler Nutrition

If you have a toddler who has a meltdown at the thought of eating more than two bites of something green, you know that getting children to eat a well-balanced diet isn’t easy. Whether to start giving your child vitamins is a question many parents have, as well as at what age they should start? Which brand to choose? What should be in multivitamins? However, for most healthy children, vitamins are unnecessary.

According to the American Academy of Pediatrics, children receiving a normal, well-rounded diet do not need vitamin supplements at all. Still, it can be difficult to know how many vitamins your child is getting each week. A toddler’s plate after dinner is finished may look like a crime scene. Did they actually consume any of that broccoli, or did it just get pushed around?

REASONS TO GIVE YOUR CHILD A MULTIVITAMIN 

When parents aren’t sure their children are getting the proper nutrients to achieve good health, their first route will immediately jump to a multivitamin. In my Peaceful Mealtimes online course, I teach parents how to analyze their child’s diet, they often find their “picky eater” is actually getting more variety than they initially thought. But under certain circumstances, some children don’t eat a normal, well-balanced diet, and may need to supplement with vitamins or minerals, such as those who:

  • are extreme picky eater and struggle to eat a variety diet
  • have food allergy
  • follow a vegetarian or vegan diet
  • have abnormal growth pattern
  • have a medical or digestive condition that affects the absorption of or increases the need for nutrients, such as celiac disease, cystic fibrosis, inflammatory bowel disease (IBD) or cancer

If your picky eater has a poor appetite or has been omitting whole food groups for a long period of time, you will likely need to temporarily support them with a multivitamin as picky eater may experience with low intake of zinc and iron.

Children who follow vegetarian or vegan diets may need to take specific supplement (ex:  vitamin B12 – found in animal foods). Another example, if a child who doesn’t consume seafood, I may recommend supplementation with Omega-3 fatty acids (DHA & EPA). For a child who is allergic dairy or does not consume dairy products, I’d recommend vitamin D and calcium.

If your child is experiencing declining or stagnant growth on their growth curve, it could mean that they’re not absorbing nutrients (medical or digestive problems) or their appetite is low due to a mineral deficiency (ex: iron deficiency anemia).

Children who have inflammatory bowel disease or celiac disease might have difficulty absorbing several minerals and vitamins like vitamin D, calcium, iron and zinc. It is because the diseases cause damage to the areas of the gut which absorb micro-nutrients. Additionally, kids with cystic fibrosis have trouble absorbing fat and may not absorb fat-soluble vitamins – A, D, E, and K. Children who take certain medications that interfere with intake may need a supplement.

Giving a multivitamin with various vitamins and minerals that aren’t actually targeted at what your child needs based on what is lacking in their intake is like shooting in the dark. You’re unlikely to actually see good results! Instead, work with dietitian to analyze your child’s diet, and help you find targeted supplements that might help.

THE RISK OF TAKING TOO MUCH SUPPLEMENT 

MegaDose 

A lot of marketing companies are constantly trying to convince us that children are just generally “picky” and need a multivitamin to fill the nutrition gap. And often these marketing campaigns are targeted at children themselves and their apparent need for a wide range of low dose multivitamins. This type of marketing can be very misleading, especially if you have a fairly healthy child that is eating a generally varied diet as is. As a result, parents may be spending money on something that is just not needed, or risking giving their children too many vitamins, resulting in overdose on certain vitamins, especially Vitamins A, D, E and K. Be very careful when you see a multivitamin that contains 100% of a vitamin/mineral dose per day or more (even when ingredients, etc. look great! See example here).

Not a magic pill 

Some parents also treat multivitamins as an insurance policy, a way to ease a parent’s worry. But, it can also mask the underlying problem of an extremely unhealthy eating habit, no supplement can replace feeding kids a well-balanced diet.

Avoid artificial colours and sugar 

So many popular multivitamins out there are just full of sugar, dyes and fillers. You want your children’s multivitamin to taste good enough that they’ll take it, but you’ll also want to avoid products that are high in sugar and/or include artificial sweeteners like high fructose corn syrup or Aspartame. Also, the sugars in gummy vitamins can contribute to dental cavities.

Never refer to vitamins as ‘candy’

Finally, the fact that many look and taste exactly like candy. Always read the label on the back for how many vitamins your child should be taking (usually one a day) and keep them out of sight of your children, as kids often think of them as candy and try to eat more than one per day.

WHAT AGE SHOULD MY CHILD START TAKING VITAMINS? 

I know we all want to do the best for our children but if your child eats a healthy, well-balanced diet, they don’t need vitamin supplements. However, infants do have different nutrient needs than older children and may require supplements. For example, some breastfed babies need a vitamin D supplement.

It’s important to ask your pediatrician if your child may require any supplementation, and always check with your child’s doctor first before administering any vitamins or supplements.

WHAT SHOULD I LOOK FOR? 

The National Pharmaceutical Regulatory Agency (NPRA) under the Ministry of Health Malaysia (MOH) is the only agency to regulate the registration, licensing, surveillance and quality control as well as Good Manufacturing Practice of supplements in Malaysia.

Every health supplement registered with MOH has two key features. The first key feature is the registration number (known as the MAL registration number) that starts with the letters MAL followed by eight digits ending with the letter N (ex: MAL 12345678 N). The letter “N” at the end of the MAL registration number indicates the type of product, which in this case stands for “supplements”.

The second key feature of registered health supplements is the presence of a “MOH Hologram” sticker on the packaging. This hologram sticker is considered a safety feature for all MOH registered health products as it is highly sophisticated and cannot be replicated.

When selecting a child’s multivitamin, you’ll be looking two options: with and without iron. The choice is yours based on your child’s diet and the perspective of their pediatrician. Most vitamins are water-soluble, which means that your child will simply eliminate whatever they don’t need in their urine. But vitamins A, D, E, and K are stored in the body’s fat. This means that there is a risk of toxicity (levels higher than the recommended). So, when buying a multivitamin, be sure to look at the label. You want to avoid multivitamins that contain more than 100% of the daily value of vitamin (especially of the fat-soluble ones).

Try your best to avoid any artificial colours and dyes that come in a multivitamin or supplement. Be aware that again, there are a lot of multivitamins that are very much like candy and full of sugar.

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

  1. Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
  2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
  3. The third party certifications we can trust are: ConsumerLab, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
  4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
  5. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Multivitamins come in a variety of forms:

  • Chewables
  • Gummies
  • Liquid
  • Powdered

The one you choose will be up to you depending on what your child accepts more easily and what the vitamin content of each one is.

For example, most kids enjoy chewable gummies, however they usually contain a bit more sugar than other versions. That being said, this may be the only way you can consistently get your child to take the vitamins, and so in that case, it may be worth it to purchase these. However, gummies don’t usually have high levels of iron in them. You also want to be conscious of the fact that gummies are a choking hazard for kids under 4, so if offering them, chop it up into smaller pieces to make it safer for younger children.

Chewable tablet vitamins tend to have higher iron doses,  so pay attention to this if this is a main nutrient of concern for your child. The liquid and powdered supplements can come in many flavours and parents often find that mixing them into a smoothie or yogurt is the best way to get it in. The trick here is, making sure your child takes the smoothie or yogurt + vitamin mixture daily!

Of course, taking into consideration cost of a product, accessibility, as well as all the other factors described above is going to be important and individual to every family. Weight out your pros and cons and remember to consult a doctor or dietitian for specific advice.

BOTTOM LINE

Research tells us that for healthy toddlers, a nutritious diet is the best way to be getting all the vitamins and minerals they need. Whole foods offer more/better absorbed nutrients than multivitamins can offer. So generally speaking, if your child is healthy (growing along their growth curve, no medical/nutritional diagnosis), eats a decent variety of foods, is active and sees a doctor regularly, they should not need a multivitamin.

Finally, if you have a picky eater, or are unsure of how to feed your toddler or what to feed your toddler to raise a healthy, happy eater, you can check out my Peaceful Mealtimes course for help. You will learn how to slowly begin introducing more fresh, whole foods to your toddler so that eventually, they may not need to rely on a multivitamin anymore.

For more tips and tricks when it comes to feeding your family, head over to Peaceful Mealtimes online course to learn more. 

sensory-fun-food-play-photo

What You Should Know About Sensory Food Play

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

Sensory food play is an extremely hands-on activity, which lets children engage with their senses through the exploration of different foods and textures through play. When sensory play is focused on food, it becomes even more stimulating   a b   se food is the ultimate sensory experience.

I know FOOD PLAY is usually not considered a good thing by parents as it is messy, but it is important for them to explore the foods through play.

Sensory food play is not just about playing foods      

WHY?

In a study published in Public Health Nutrition, researchers from Finland describe “sensory-based food education” programs that are common in preschools there. The programs include activities like preparing salads, growing vegetables in a garden or on a windowsill, taking field trips to pick berries, and participating in “sensory sessions” where children touch, listen, taste, and smell different kinds of foods—then share observations with each other.

They found that preschoolers who participated in this food education chose more fruits and vegetables from a buffet compared to those who didn’t receive it. Researchers say this sensory-based education helps children explore food with all five senses and instills a joy of eating. They also note that the findings held true even if there was a high level of pickiness in the group—which shows that “positive peer modeling” can also encourage children to try new foods.

  • Explore: When we let children explore and play with food, it gives them an opportunity to get to know their food and become comfortable with how it will eventually feel in their mouths.
  • Stress-free: Some children are anxious about unfamiliar foods, and Sensory Food Play provides them with some much-needed relaxation when faced with the overwhelming sensory experience of a new food. Smashing, squishing, poking, rolling, pouring, and dumping the food can provide stress relief as well as teach them how that food might feel in their mouth (and they just might try it!).
  • Build Trust: The use of Sensory Food Play can assist the child with touching, smelling and playing with the texture in an environment with little expectation. As the child develops trust and understanding of this texture it helps build positive pathways in the brain to say it is safe to engage with this food.

SENSORY FOOD PLAY RULES:

You can set a time and place for playing with food. You can also set the rules and boundaries for this exploration process. If you are worried about the mess or expense,  make a rule about that.

  • Mess: You can help your children manage their mess with consistent directions and rules. Before you get started, make sure that you have decided where your children are going to be playing. If it is going to be on the floor, put down a splash mat, old shower curtain or blanket. You could also play in the car porch to avoid lots of mess (handy for a rinse over afterwards!). I love to put the infant (6 months+, support with cushion) in highchair and put the messy/food play activity on highchair table. Just remember, the goal is for your children to develop positive feelings and connections with their food, so let them have a little fun with it.
  • Clean up: Have a clean up bin ready, such as baby wipes, apron, sponge, paper towels, cleaning spray.
  • Expense: Most of my sensory food play items I buy in bulk (e.g., rice, pasta, beans, cereal, oatmeal, yogurt, food coloring, toothpicks, etc.), which saves money in the long run. I often buy canned food items (peas, pears, fruit cups, etc.) or use leftovers. Also, I use items I receive for free at fast food restaurants (ketchup packets, straws, and other dipping containers).

Sensory food play is so important and beneficial for babies and younger children.  Not only is it lots of fun, but there is a lot of learning going on when they are playing that you might not realise. I am going to should you some benefits when a child engages in sensory food play.

SENSORY FOOD PLAY SKILLS:

  • Sensory system (learning and developing new tastes, textures and smells)
  • Gross motor skills (body balancing)
  • Fine motor skills (scooping, pincer grasp, writing, dipping)
  • Mealtime skills (pouring, tasting)
  • Language skills (maths, food vocabulary , following directions)
  • Play skills (imaginary play, solitary play)
  • Social skills (turn taking, manners) with other children
  • Problem solving skills (How to..)
  • Brain development (enhancing memory, ability to complete more complex learning tasks)
  • Learning cause and effect (what happen after squishing blueberries)
  • Growing independence through play
  • Creativity and FUN
  • Exploring shapes and colours

Here are some fantastic ideas and activities for sensory food play:

Digging in Beans – Get ready to dig, lift, dump, and pour. Fill a pan with dried beans, noodles, or rice and get little trucks or cars out. My son was crazy about this one.

Yogurt Paint – Paint  with yogurt. Get your little one touch new veggies while making beautiful art.

Shape Matching – Simple, quick and easy.

Learning Letters – use yogurt to make a letter, and trace the letter with berries or pomegranates.

Stacking – make a tower or building.

Rainbow Toast – Painting on food you can eat!

Counting Game – an easy educational game you can create for your little one.

Food Ribbons – use a peeler to turn a fruit or vegetable into ribbons.

I recommend Sensory Food Play at least once a week at home for picky eaters or problem eaters. Playing with food away from table (without pressure to eat or eat it now) offers your child the opportunity to look at, touch, smell and hopefully tasting the foods.

Sensory food play is vital for a child’s development and learning process! After you discover the key benefits of sensory food play for children in my article today, you may want to initiate sensory food play at home.

DON’T KNOW HOW

If you have no idea, you can check out this SENSORY FUN FOOD PLAY GUIDE. This guide takes you step by step through how to set up food play at home and get your children engaged in more than 100 sensory food play activities. Don’t be afraid to be silly and creative!

Happy Playing!

CHECK OUT NOW

children-books-about-nutrition-photo

Children Books about Nutrition

by with No Comment Child & Family NutritionToddler Nutrition

We all want our children to learn about nutrition in a fun, creative, and entertaining way. Combine story time with educating children about nutrition, and you have a recipe for success.

It is important to remember that just reading to your children is success itself. Don’t let technicalities or worrying about “doing it the right way”, get in the way of doing it at all. Children love to listen to stories and learn. They love a good character and a fun adventure.

WHAT TO LOOK FOR IN A BOOK:

  • Humor
  • An interesting story
  • Interesting illustrations
  • How to overcome challenges
  • The opportunity for ongoing conversation (ex: what would you do?)
  • A message about nutrition

QUICK TIPS TO MAKE STORY TIME A SUCCESS:

  • Repetition is key!  You may get tired of the same books every night, but repetition helps children learn.
  • Be dramatic!  Change your voice to reflect emotion and emphasize different points of the story.
  • Let your children repeat back to you. Mimicking is a powerful tool for learning.
  • Point to the pictures as you identify and say what they are (point to an apple, when you say the word, Apple). This is great for stories that are mostly pictures, like Eating the Alphabet. Don’t just say “banana”, point to it as well!
  • Don’t rush through it! I know it’s tempting to skip pages and rush through bedtime stories, but get to bed 10-15 minutes earlier than normal and enjoy the time together.  Remember, they are only little once, and they won’t be as attentive to story time when they are teens!
  • Discuss the story after you read it. Talk about what they learned, and what changes they can make to their diet to reflect the lessons they learned.

I’ve put together a reading list for kids including 52 children’s books (26 English and 26 Chinese books) about nutrition to help you entertain and educate at the same time.

These children books include information about healthy eating, where food comes from, how to prepare it, how foods digest in our body, and more.

ENGLISH CHILDREN BOOKS

Bread and Jam for Frances by Russell Hoban

  • Bread and Jam for Frances by Russell Hoban

Frances is a fussy eater. In fact, the only thing she likes is bread and jam. She won’t touch her squishy soft-boiled egg. She trades away her chicken-salad sandwich at lunch. She turns up her nose at boring veal cutlets. Unless Mother can come up with a plan, Frances just might go on eating bread and jam forever! It is great for kids ages 0-5 years old.

  • Cami Kangaroo Has Too Many Sweets! by Stacy C. Bauer

Cami Kangaroo loves sweets. In fact, she can’t stop thinking about them. She loves them sooo much, that even after Mommy catches her eating from a bucket of ice cream, she still finds ways to sneak them. Will Cami ever be able to follow the rules about junk food? It is great for kids ages 0-5 years old.

  • Cloudy with a Chance of Meatballs by Judi Barrett

The tiny town of Chewandswallow was very much like any other tiny town except for its weather which came three times a day, at breakfast, lunch and dinner. But it never rained rain and it never snowed snow and it never blew just wind. It rained things like soup and juice. It snowed things like mashed potatoes. And sometimes the wind blew in storms of hamburgers. Life for the townspeople was delicious until the weather took a turn for the worse. The food got larger and larger and so did the portions. Chewandswallow was plagued by damaging floods and storms of huge food. The town was a mess and the people feared for their lives. Something had to be done, and in a hurry. It is great for kids ages 0-5 years old.

  • Creepy Carrots! by Aaron Reynolds

Jasper Rabbit loves carrots—especially Crackenhopper Field carrots. He eats them on the way to school. He eats them going to Little League. He eats them walking home. Until the day the carrots start following him…or are they? It is great for kids ages 0-5 years old.

  • Daisy Eat Your Peas by Kes Gray 吃掉你的豌豆

Daisy doesn’t like peas. And there is nothing that will get her to eat them. Mum says she can have an extra pudding, a chocolate factory or a space rocket with double retro laser blammers – but it just won’t work! Can quick-thinking Daisy save her tea time and come up with a cunning plan to turn the tables on Mum? This wickedly funny story will appeal to cheeky children everywhere (especially fussy eaters!). It is great for kids ages 0-5 years old.

  • D.W. The Picky Eater by Marc Brown

D.W. is very picky about what she eats. She doesn’t seem to like anything. Her dining out days with her family are cut short when she refuses to eat her salad and flings it to the floor. Will her table manners improve in time for her Grandma Thora’s special dinner out? It is great for kids ages 0-5 years old.

  • Eating the Alphabet by Lois Ehlert

This is a more of a picture book, but kids enjoy reading and seeing all the foods that are associated with each letter. A glossary at the end provides interesting facts about each food. It is great for kids ages 2-3 years old.

  • Good Enough to Eat by Lizzy Rockwell

A practical, hands-on tool for families who want to eat a healthy diet, this book explains nutrition from carrots to cookies. This book is good for ages 4-8 years.

我觉得这简直是一本给小朋友看的营养学教材，用绘本和讲故事的方式，简单介绍了我们吃的食物都有什么营养，包括碳水化合物，蛋白质，脂肪，水，维生素和矿物质的概念，每种营养素的功能，哪些食物含有哪些营养素，每个孩子每天需要多少营养素，我们的身体如何消化食物，以及卡路里的知识，营养很重要，如果宝宝从小就对此有所了解，对他们以后的人生和健康也非常有帮助。

  • Green Eggs and Ham by Dr. Seuss

Have you ever tried green eggs and ham? Sam-I-Am suggests all kinds of ways to try green eggs and ham. This classic Dr. Seuss book is a staple for beginner and emergent readers. This book is good for ages 4-8 years.

  • Gregory, the Terrible Eater by Mitchell Sharmat

Gregory isn’t like most goats. Instead of indulging in delicacies like old shoes, boxes, and bottle caps, he prefers to eat fruits, vegetables, eggs, and fish. Mother Goat and Father Goat are disgusted, and after several attempts to get Gregory to eat like a proper goat, they finally take him to see Dr. Ram. But when Gregory finally develops a taste for flat tires and broken violins, he’s not just eating like a goat—he’s eating like a pig! Will Gregory be able to find a healthy balance before he eats everything in the house? It is great for kids ages 0-5 years old.

这本书堪称对付挑食小朋友的经典之作，第一版出版于1980年，很多当年看过这本书的挑食小朋友现在已经变成了挑食小朋友的爸妈。Gregory是个小山羊，他喜欢吃水果、蔬菜、鸡蛋和鱼，但是山羊们眼中的健康食物与垃圾食物跟我们刚好相反，在它的爸爸妈妈看来，这些都是不健康的食物，它们希望Gregory多吃些旧鞋、罐头、瓶盖、衣服、报纸等它们眼中的“美味佳肴”。后来爸爸妈妈带Gregory去看医生，终于勾起了它对破轮胎和坏了的小提琴的食欲，Gregory胃口大开吃了很多，最后它肚子疼了……这本书也让我们开始反省，我们希望宝宝吃的东西就一定是健康的吗？宝宝吃的很多很饱就是好的吗？无论如何，医生给Gregory爸爸妈妈的建议中有一条是正确的：如果宝宝挑食，应该每次只给他吃一种它不喜欢的食物，而且把这个食物放在他喜欢的食物中，像Gregory的爸爸妈妈，就是把鞋带掺在意面里给他吃。

  • How Did that Get in My Lunchbox? by Chris Butterworth 餐盒里食物的故事

One of the best parts of a young child’s day is opening a lunchbox and diving in. But how did that delicious food get there? From planting wheat to mixing dough, climbing trees to machine-squeezing fruit, picking cocoa pods to stirring a vat of melted bliss, here is a clear, engaging look at the steps involved in producing some common foods. Health tips and a peek at basic food groups complete the menu. This book is good for ages 4-8 years.

上了学的小朋友们每天最开心的就是午餐时刻，打开lunchbox，看看妈妈又给准备了什么好吃的。这本书通过食物介绍了营养的有关概念，比如蛋白质、碳水化合物等，但是也有不同的地方，就是利用小朋友的好奇心，说明了午餐盒中的食物都是怎么制作出来的，比如面包、苹果汁等，它们虽然是在超市里买的，但是可不是在超市里长出来的，这个制作过程可以让宝宝对食物多了一层了解，也许会更亲近。

  • How to Feed Your Parents by Ryan Miller 

Who’s the picky eater? Not Matilda! A little girl with adventurous tastes turns the tables on her food-fussy parents and teaches them that dinner can be more than chicken nuggets. Matilda Macaroni loves to try new foods, whether it’s her grandma’s jambalaya or sushi at a sleepover. But, in this fun, twisted picture book, it’s finicky mom and dad–not the child–who eat only pizza with pepperoni (delivered), burgers from a bag, or noodles from a box. Eager to experience new flavors, Matilda secretly sets out to learn how to cook, satisfy her hunger for something more . . . and expand her parents’ palates, too. There’s also a Macaroni family recipe for quiche that young cooks can try!

  • If You Give a Cat a Cupcake by Laura Numeroff

If you give a cat a cupcake, he’ll ask for some sprinkles to go with it. When you give him the sprinkles, he might spill some on the floor. Cleaning up will make him hot, so you’ll give him a bathing suit . . .It is great for kids ages 0-5 years old.

  • If You Give a Dog a Donut by Laura Numeroff

If you give a dog a donut, he’ll ask for some apple juice to go with it. When you give him the juice, he’ll drink it all up. Then, before you can say “Woof” . . . Dog is off on a backyard adventure! It is great for kids ages 0-5 years old.

  • If You Give a Moose a Cookie by Laura Numeroff

If you give him a cookie, he’ll ask for a glass of milk. He’ll want to look in a mirror to make sure he doesn’t have a milk mustache, and then he’ll ask for a pair of scissors to give himself a trim….It is great for kids ages 0-5 years old.

  • If Your Give Mouse a Muffin by Laura Numeroff

If a big hungry moose comes to visit, you might give him a muffin to make him feel at home. If you give him a muffin, he’ll want some jam to go with it. When he’s eaten all your muffins, he’ll want to go to the store to get some more muffin mix. It is great for kids ages 0-5 years old.

  • If You Give a Pig a Pancake by Laura Numeroff

If you give a pig a pancake, she’ll want some syrup to go with it. You’ll give her some of your favorite maple syrup, and she’ll probably get all sticky, so she’ll want to take a bath. She’ll ask you for some bubbles. When you give her the bubbles… It is great for kids ages 0-5 years old.

  • I will Never Not Ever Eat a Tomato by Lauren Child 我绝对绝对不吃番茄

Lola is a fussy eater. A very fussy eater. She won’t eat her carrots (until her brother Charlie reveals that they’re orange twiglets from Jupiter). She won’t eat her mashed potatoes (until Charlie explains that they’re cloud fluff from the pointiest peak of Mount Fuji). There are many things Lola won’t eat, including — and especially —tomatoes. Or will she? Two endearing siblings star in a witty story about the triumph of imagination over proclivity. It is great for kids ages 0-5 years old.

Charlie和Lola 是一对兄妹，Lola是个非常挑食的小姑娘，有一天她的哥哥Charlie负责看她吃饭，面对Lola对各种蔬菜的抗拒，Charlie充分发挥自己的想象力，给胡萝卜（木星上的橙色树枝）、豌豆（绿色的雨）、土豆泥（富士山上的云）等蔬菜都编了个有趣的来历，于是Lola就愉快地吃下去了。

  • Llama Llama Yum Yum Yum! by Anna Dewdney

Get cooking with Llama Llama in this scratch-and-sniff board book! Llama Llama and his Mama are in the kitchen whipping up some delicious treats! Join in the fun by reading along with this super-sweet story and scratching and sniffing the fun scents on each spread, like pickles and ice cream sundaes! It is great for kids ages 0-5 years old.

  • Lulu’s Lunch by Camilla Reid 

An action-packed activity book perfect for all toddlers. Join Lulu on her exciting edible day as she discovers sticky honey, a banana to peel, a picnic box to unpack and a brilliant finale – a plate full of spaghetti! It is great for kids ages 0-3 years old.

 

  • Pancakes, Pancakes! by Eric Carle

Jack is so hungry that what he really wants is a large pancake for breakfast. Join Jack as he starts from scratch to help make his very own breakfast pancake! It is great for kids ages 4-8 years old.

  • Picky Nicky by Cathy East Dubowski

Picky eater Nicky declares that she would rather eat bees and parrots than peas and carrots until her inventive family devises a clever plan to overcome her finicky habits. It is great for kids ages 3-5 years old.

  • The Berenstain Bears & Too Much Junk Food by Stan and Jan Berenstain

Papa, Brother, and Sister are eating way too much junk food, and it’s up to Mama and Dr. Grizzly to help them understand the importance of nutritious foods and exercise. This story book is a perfect way to teach children about the importance of eating healthy and staying active! It is great for kids ages 0-5 years old.

贝贝熊经典系列是美国小学指定阅读书目，其中很多内容都与日常生活密切相关。这本书讲的是贝贝熊爸爸、哥哥和姐姐吃了很多的垃圾食品，于是贝贝熊妈妈和医生不得不出手干涉的故事。书后有50个贴纸，可以用来给小朋友作为好好吃饭的奖励。

  • The Very Hungry Caterpillar by Eric Carle

A children’s classic about a caterpillar who eats his way through the pages of the book. It is great for kids ages 0-5 years old.

  • Where Do Bananas Come From? by Arielle Lebovitz 

A Book of Fruits is the fruit edition in a series of children’s nutrition books for kids ages 4 and up. This colorful and playful guidebook introduces 108 fruits with full-color photography and charming illustrations. Learn fun facts from farm to table, fruit seasonality, nutrition information, an introduction to cooking with tasty recipes, and how to pick, store, and eat fruits too.

Kids will explore new fruits through experience-based learning with 100 descriptive words to guide their five senses on endless food adventures. It is great for kids ages 4-12 years old.

  • Where Does Broccoli Come From? by Arielle Lebovitz 

A Book of Vegetables is the vegetable edition in a series of children’s nutrition books for kids ages 4 and up. This colorful and playful guidebook introduces 102 veggies with full-color photography and charming illustrations. Learn fun facts from farm to table, vegetable seasonality, nutrition information, an introduction to cooking with tasty recipes, and how to pick, store, and eat veggies too.

Kids will explore new vegetables through experience-based learning with 100 descriptive words to guide their five senses on endless food adventures. It is great for kids ages 4-12 years old.

CHINESE CHILDREN BOOKS

  • 爱吃青菜的鳄鱼 by 汤姆牛

种蔬菜的农夫在河边捡到了一只小鳄鱼，于是每天喂他吃各种蔬菜，吃得小鳄鱼又大又强壮。有一天小镇来了一个医生，检查出全镇的人肚子里都有咕噜咕噜的怪声， 了解到是因为大家都不吃蔬菜，导致便秘的问题，因此肚子里有很多细菌，以致于发出咕噜咕噜的声音；但是又发现小鳄鱼的肚子里很干净、很健康，只有他 一个人没有咕噜咕噜的怪声。

这本书故事简单，内容贴近幼儿的心，用亲切的方式，让小朋友看到青菜长大的过程，了解吃青菜的好处，而且觉得吃青菜是一件很快乐的事！

  • 爱吃水果的牛 by 汤姆牛

在 一座长满各种水果的森林里，住着一只爱吃水果的牛，主人每天喂它各种好吃的水果，日子久了，这只牛就变得既健康又强壮。有一天，主人和邻居们，都因平日营养摄取不均衡，加上天气多变化而感冒了，大家都倒在床上动弹不得，幸亏有 “爱吃水果的牛” 每天提供大家各种好喝又营养的 “香蕉牛奶” “苹果牛奶”，大家才恢复昔日的健康，又变得生龙活虎的了！

这个轻松而富有想象力的故事，虽然主题明确，但故事处理得一点也不说教，简单明了的故事让孩子对吃水果的好处一目了然，不需父母在旁叨叨絮絮费尽口舌，小朋友自然而然会被这只可爱的牛吸引，进而对水果产生好奇与兴趣。

  • 爱挑食的小狐狸 by 陈书韵

狐狸阿布特别挑食，这个不吃、那个不吃，弄得营养不均衡，最后连玩游戏的力气也没了！简单的故事点出偏食的坏处，以及营养均衡的重要。

  • 我的蔬菜宝宝 by 陈丽雅

适合0~2岁幼儿阅读。宝宝的首本蔬菜认知类自然生态绘本，通过近距离的观察，探索植物生长的奥秘。

  • 汉堡男孩 Burger Boy by 艾伦•杜兰 (Alan Durant)

维尼讨厌蔬菜。他不喜欢红萝卜。也不喜欢各种各样的蔬菜。维尼喜欢汉堡。汉堡是维尼的最爱。其实维尼的食物名单只有汉堡而已。“总有一天，你会变成一个大汉堡！” 妈妈警告他。有一天，维尼竟然真的变成汉堡了。狗狗、牛、小男孩都追着他，想一口吃了他，维尼怎么办？妈妈能把他救回来吗？

  • 胖国王 by 张蓬洁 

这本书通过轻松幽默的故事，提醒孩子注意营养均衡，常常运动、保持身心健康，让孩子学到一些简单的饮食观念。父母也可以通过故事，引导孩子认知：胖国王最大的问题不是胖，而是不健康。所以不是要孩子成为一个瘦子，而是要孩子变成一个健康的人。

  • 瘦王后 by 张蓬洁

瘦皇后本来没有那么瘦的，但是因为担心胖国王太胖了，所以天天紧紧张张，又忙着藏胖国王的零食、忙着陪国王做运动，忙到不想吃东西、睡不着觉，有一天居然昏倒了……书中以轻松活泼的方式，提醒现代人注重营养均衡、适量运动，内容相当具有现代意义。

  • 挑食的小老鼠 by 何文楠

小老鼠青青刚开始的时候，非常偏食，只吃肉，不吃蔬菜。后来发生了什么事让青青一下子改变了挑食的坏习惯了呢？

  • 山姆吃饭了Sam, Go to Eat by (加)奥德里奇•加西亚

山姆是一个不爱吃饭的孩子。吃饭的时候，他只吃饼干，藏着自己的小脑袋或者挥舞自己沾满颜料的小脏手拒吃饭……咦，发生了什么事让山姆专心吃饭了呢？

 

  • 挑食的弗雷达 by 朱莉娅•贾曼

弗雷达的小女孩儿太爱挑食了，无论爸爸妈妈做什么菜肴，她都不喜欢吃；奶奶给她带来了美味的海鲜，她也不喜欢吃；从法国度假回来的舅舅带来了法国美食，可她依旧不爱吃。有一天，她突然变小了，不好，猫要把她当老鼠吃掉了。

弗雷达是如何从一个挑食的小女孩转变成一个胃口好，吃什么都香的孩子呢？其中的关键转变就是自己对坏习惯的意识，放弃与父母的对抗，从而学会对自己负责。家长们想尽一切办法，即辛苦又不讨好，可当孩子意识到问题的严重性以后，就会主动地去改正自己的行为，从而养成健康饮食的习惯。

  • 挑食的弗莱娅 by (英)凯瑟琳•夸恩比

弗莱娅的胃口原本要多好有多好，可突然有一天，她向大家宣布：“你们做的饭一点儿也不好吃。” 第二天她连香肠也不喜欢了。没多久，她就变得很瘦。妈妈无奈之下只好给外婆打电话讨救兵。“把弗莱娅送到我这儿来吧，我们会调教好她的，这个挑剔的小东西。” 于是， 弗莱娅动身去外婆外公家享受无上美味去了——在那儿，她还将学到一点令她终身难忘的东西。

对于挑食，有时需要淡化处理。如果孩子只是偶尔有那么一两样东西不吃，没什么大不了，完全可以不去管它，刻意的纠正有时反倒会强化“不吃”的心理。要是挑食过了火，影响了健康，我们可以从外婆的秘诀中取经。总之，不管用什么方法，大人首先要保持轻松的心态，以不伤害孩子的心理健康为大前提。

  • 不一样的小公主：公主小姐不想吃饭 by (法)克里斯汀•诺曼•维拉蒙

小公主不想好好吃饭的故事，她不喜欢这个不喜欢那个，于是爸爸妈妈决定让她扮演爸爸妈妈的角色去劝自己的小仓鼠吃饭。在自己要成为榜样的过程中，会发生什么事？公主小姐不想吃饭，谁来帮帮她？

  • 我可不吃那个！I won’t Eat That ! by (美)克里斯托弗•赛拉斯•尼尔

猫宣告它不吃又干又乏味的猫粮了，那它该吃什么呢？它走进自然界，去向乌龟、狐狸甚至是鲸鱼求助，可是它们吃的东西猫都不感兴趣。猫很沮丧，它还能找到自己爱吃的东西吗？

  • 如果不吃青菜 by 黄小衡

《淘气包明一》习惯养成系列绘本的其中一本。本书画风夸张、幽默、想象力爆棚，让孩子在笑声中认识到这些坏习惯的“可怕”后果，真正用孩子喜欢的方式寓教于乐。

  • 哪个是哪个？食物比一比 by 高岡昌江

先用清楚的图示、对比，让你一眼看出这些食物外观的不同，再详细介绍它们的种类、来源、演变、营养和料理方法等。超多图示让你一目了然学会如何区分这些食物，更进一步告诉你这些食物为什么这么好吃的秘密！

  • 用什么做的呀？by 大森裕子

适合0~4岁幼儿阅读。饭团是用什么做的呀？汉堡包、拉面、饺子、圣代又是用什么做的呢？我们大家又是用什么做的呢？通过不断的提问启发小朋友们思考事物是如何构成的。本书语言简洁、色彩柔和，小动物的形象生动活泼，小朋友们可以通过图文识别常见的食品及原料，是一本颇具美感又趣味十足的幼儿读物。

  • 食物从哪里来？by (意)阿戈斯蒂诺•特拉伊尼

餐桌上的米饭、面包、水果、点心都是怎么来的呢？跟随小小美食家的步伐，穿过田野，来到城镇，深入海底，逛逛市场，参观工厂，一起来了解食物是怎么来的，它们又是如何加工变成我们餐桌上的美食的吧。这本书以图解的方式和活泼的语言，将食物的来源、加工制作的过程讲解得轻松有趣。

  • 跟饭团一起插秧 by (日)加岳井广

适合3岁以上的儿童阅读。又到了饭团家插秧的日子了，附近村子的伙伴们都来到稻田旁集合，豆皮寿司、酸梅、干木鱼等和米饭相关的食材都来了。大家互相帮忙插秧真是太好了！努力了一上午，可是还有一大片稻田等着呢。真能完成插秧的任务吗？正当大家忍不住怀疑的时候，两位神秘的帮手出现了。他们是谁呢？饭团家能顺利插完秧吗？田园风光和劳动的结合，帮孩子们理解食物与生产劳动的关系。

  • 唤醒童心的美味秘方 by (加)京•麦克莱尔

茱莉亚从小就喜欢法国美食，她甚至爱上了动手制作。为了做出美味佳肴，她和好朋友西姆卡一起学习烹饪，在厨房里快乐地煮啊煮，并希望能永远做小孩儿。

这本书，讲述的不仅仅是美食、烹饪的艺术，还借由孩子的眼睛，提醒我们每一个人，放缓节奏，欣赏沿途的风景，不争不抢，品味每一个当下的时刻；放松心情，保有一颗童心，不急不躁，感受生活中的乐趣和美好。

  • 小豆子豆豆 Little Pea by (美)艾米·科考斯·罗森塔尔 Amy Krouse Rosenthal 

豆豆每天都过得很快乐，他喜欢做的事有很多，但是晚餐时间却是他的噩梦，豆豆如果不把他的晚餐，讨厌的糖果全部吃完，就没有她最爱的蔬菜点心，豆豆会否吃完她最讨厌的糖果？这是一本以逆向思考及幽默的方式讓小朋友學習輕鬆看待自己不喜歡的事物(挑食)

  • 一园青菜成了精 by 周翔

出了大门往正东，一园青菜在农夫走后开始了大战，它们个个成了精。在农夫回来后，一园青菜已然熟透……本书通过幽默风趣及夸张的表现手法，朗朗上口的儿歌语言，演绎了一个菜园里的热闹故事，给予儿童无穷的想象空间。

  • 蚂蚁和西瓜 by 田村茂

一个好热的夏天的下午，蚂蚁们发现了一大块西瓜。“真好吃，赶紧搬回家吧！”可是怎么搬回去呢？一只蚂蚁想到了好主意……简单的线条、漫画式的夸张，把勤劳、乐天、齐心协力的理念呈现得无比幽默，结尾别出心裁。

  • 肚子里有个火车站 by (德)安娜•鲁斯曼

肚子里有一群帮助食物消化的小精灵，如果吃的太多太快，精灵们就会游行示威、罢工抗议，肚子里就会乱作一团。这本书一种极其有趣的方式使我们了解自己的消化系统，从而帮助我们养成健康的饮食习惯。

  • 肚子里的小人 by 吉村亚希子

这本书解决了这一沟通难题。不说教、不示范，而是采用“共情”的方法，利用孩子天生的想象力，使之假想肚子里面有一个跟自己吃一样、喝一样的小人。如果自己习惯不好，那么肚子里的小伙伴可要遭殃了。这样的方式，生动、形象，而且讲过一次，便难以忘记。家长可以继续根据需要，创造出更多关于“肚子里的小人”的故事。

  • 影响孩子一生自我意识养成绘本第二辑（4册）

用充满趣味的语言解读身体的秘密，让孩子在童话故事中了解自己身体的秘密，自主养成好的生活习惯，拥有保护自我的意识，理性认识自我的能力。

  • 揭秘食物（10册）by 周东

让孩子探索食物的秘密爱上美食。

Let me know what you think! Is there a book you love that’s not on this list?

Salt:Sodium for Babies and Toddlers

Salt/Sodium for Babies and Toddlers

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

As parents, many of us are mindful of how much sugar we give to our little ones, but what about their salt intake, especially if you’re following mixed feeding approach.

HOW MUCH SALT IS TOO MUCH?

Due to limited data for babies, an AI (Adequate Intake) for sodium has been established.

  • For infants 6 months and younger, the AI for sodium is 110 milligrams per day (here).
  • For babies between 7 and 12 months old, the AI increases to 370 milligrams per day (here).

This means that for babies under 12 months, the recommended sodium intake is less than 400 mg per day, which includes sodium from both breastmilk/formula and solid foods. Considering that breastmilk and formula contain around 200 mg of sodium per 24 oz., babies should only be consuming about 200 mg of sodium through solid food daily.

The reason for this recommended intake level is that we assume that babies’ kidneys are still very immature and may not be able to process large amounts of salt properly. While there isn’t enough research to definitively say that 400 mg is the maximum safe level for babies under 1 year old, it’s best to stick to this limit until more data is available. Exceeding this could potentially increase the risk of health issues, so erring on the side of caution is recommended.

 

SALT VS. SODIUM

Salt and sodium are often used interchangeably, and you may see both terms on food labels. However, table salt is actually composed of 40% sodium and 60% chloride.

1 teaspoon of salt = 2300 mg sodium 

1 gram of sodium = 2.5 grams of salt 

Both sodium and chloride are essential electrolytes (along with potassium) and play vital roles in the body. They help transmit nerve signals, enable muscles contractions,  regulate fluids balance, enhance nutrient absorption, maintain acid-base balance, support potassium absorption, and control stomach bacteria levels.

 

SALT IN FOODS

Salt is found in almost all store-bought, processed, or packaged foods. It acts as a preservative and enhances flavor, so food manufactures often add it deliberately. Common foods that contain salt include:

  • Processed meats like deli meats, bacon, hotdogs, ham, and sausages
  • Frozen foods like fish sticks, chicken nuggets, and frozen meals.
  • Potato chips
  • Crackers
  • Canned soups
  • Gravy
  • Broths (vegetables, chicken, beef)
  • Olives, pickles, pickled vegetables (Kimchi)
  • Soy sauce

Other foods that are high in sodium, even though they may not taste very salty, include:

  • Cheese and other dairy products like yogurt and milk
  • Bread, bagels, English muffins, tortillas, and other bread products
  • Canned tomato and pasta sauce
  • Canned vegetables
  • Canned beans
  • Boxed cereal

*Fresh Milk  contains about 100 mg sodium per cup. This is one reason why milk is not recommended as the main drink for babies under one year old. However, a small amount of milk in cereal or baked goods is fine, so there’s no need to eliminate it completely.

 

WHAT SHOULD YOU DO?

As shown in the picture above, sodium is naturally present in many foods and is often added to processed foods. It’s found in nearly everything we eat. So do you need to completely eliminate salt from your baby’s solid foods?

AT HOME

When cooking meals for your family, you can hold off on adding salt until after you’ve taken out your baby’s portion. For example, when if you’re making a stir-fry, take out a small portion for your baby before adding soy sauce to the rest of the dish.

It’s important not to add salt to anything you prepare from scratch, even if you think it tastes bland. What may seem bland to you could be perfectly flavorful for your baby.  Instead of salt,. try using herbs and spices as to enhance the flavor.

During the first few months of eating, it’s very unlikely that a baby will consume a large amount of sodium, especially if you’re mindful of the foods you provide. Since babies don’t eat that much in the beginning, it’s difficult for them to take in  lot of sodium. Additionally, if your baby is self-feeding, it can take time for them to actually ingest a significant amount of food!

As you baby gets older and starts sharing more family-style meals, you’ll need to be more aware of their sodium intake, as hidden sodium can be found in many foods!

AT RESTAURANT

Restaurant foods tend to be much saltier than what you would make at home, and it’s hard to know exactly how much sodium is in a dish. Even if the nutritional information is available, chefs often add salt as they see fit, regardless of the recipe. Here’s how you can approach dining out with your baby.

Generally, I recommend not stressing too much about it. As long as you aren’t eating at a restaurant daily or multiple times a day, it will balance out. Try ordering dishes that are typically prepared with less salt, and don’t hesitate to ask the waiter’s or chef for suggestions.

If your baby isn’t eating much yet, or if they tend to eat small portions, you should be fine. However, if your baby has a good appetite, consider bringing some low-sodium food for home. Personally, I find that I can usually make do with what’s on the menu, and I want my child to experience a variety of flavors. But if you’re unsure, bringing your own is always a good backup.

The key is to be mindful and balance things over the next few days. For example, if one day your baby eat a a lot of cheese and bread, you can focus on offering low or no sodium foods the next day. If they eat a meal at a restaurant, you might serve fruit and a homemade muffin for their next snack.

Pick your battles and make the best choices you can. If you only eat out once or twice a week, just adjust your baby’s food choices for the rest of the week! Keep it truly balanced while continually striving to plan ahead.

 

BOTTOM LINE

Do your best to serve homemade meals whenever possible. Read labels and be mindful of what you and your baby are eating. This is a healthy habit for the entire family.

What you feed your child today helps shape their taste preferences for the future. 

adding-herbs-and-spices-to-baby-foods-photo

Adding Herbs and Spices to Baby Foods

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionPicky EatingToddler Nutrition

Herbs and spices provide our foods with a multitude of flavours, fragrances, and colours. However, many parents worry about adding flavour this way to their babies’ food, believing that spices are hot and not suitable for little ones’ taste buds.

Baby food doesn’t have to be bland!

There is a big difference between hot spices and aromatic ones. Aromatic spices, such as turmeric, garlic, ginger, dill, cumin, nutmeg, garlic, dill, and cinnamon, are perfectly fine to introduce to baby after 6 months.

This guide explains why I recommend parents adding herbs and spices to baby’s food, the benefits of adding them and gives some ideas on how to start introducing them to your baby.

WHY YOU SHOULD INTRODUCE HERBS AND SPICES TO BABIES

If your baby doesn’t have any digestive problems, I always encourage parents who are just starting weaning their babies, either by purees or baby led weaning (around 6 months of age), to experiment with herbs and spices from the beginning. The more you expose your baby to a variety of tastes and flavours, between 6-12 months, the more likely it is that they’ll accept a variety of food later on in life! This means adding herbs and spices right from the beginning helps reduce the chances of pickiness.

In fact, breastfed babies are often introduced to a variety of spices even before starting solids. Breast milk can change its flavour, depending on a mum’s diet. If mum enjoys spicy and flavoursome food, then her baby will be exposed to this through her milk, helping create and develop a taste for flavoured foods. Therefore, by flavouring food with a variety of herbs and spices, you’ll continue the benefits of flavour exposure found in breastmilk.

What about exclusively formula fed babies? We know that babies are made to handle various flavours from the first day of their life, they were capable of experiencing various spices without any issues. So bland food is actually not a requirement for them and it’s natural for them to experience different flavours. If your baby is exclusively formula fed, then they wouldn’t have that exposure, and so beginning with some herbs and spices when they start solids is a great way to get those taste buds primed for new flavours.

As salt and sugar should be limited in baby food, spices and herbs are a great way to flavour food.

BENEFITS OF INTRODUCING HERBS AND SPICES AT AN EARLY AGE 

  • Trains the baby’s taste buds to enjoy variety flavors and will set the foundation for healthy eating habits.
  • Teaches the baby to expect change with food. Offering a plain mashed banana one day and a mashed banana with a dash of cinnamon the next can have a valuable influence on the child’s evolving palate.
  • Fresh herbs are packed with antioxidants, vitamins and minerals.
  • Herbs and spices are great flavour enhancers without adding unnecessary sugar and salt.
  • Helps babies transition to family food, as your baby will be familiar with those tastes and more likely to accept them.

WHAT ABOUT HOT SPICY FOODS?

Hot spicy foods (cayenne pepper or jalapeño) can hold off for a while. But, it is recommended to use aromatic spice first, such as curry, cumin, oregano, turmeric, cinnamon, mint, basil, allow them to experience those flavours first, before adding small amounts of hot spices. We live in Malaysia, the 3 major cultures that have influenced Malaysian food are Malay, Chinese and Indian. A lot of Malaysian dishes can be classified under the hot and spicy category. So, once you start, use mild spices in small dosages, therefore, you can cook a dish that the whole family can enjoy.

POPULAR FLAVOUR COMBINATIONS 

Here is a list of baby friendly herbs, spices and natural flavor enhancers and the foods that pair well with them:

Vegetables 

  • Asparagus: Parmesan cheese
  • Banana: rolled in unsweetened coconut
  • Broccoli: nutritional yeast
  • Butternut squash: cinnamon, nutmeg, allspice or ginger
  • Carrots: basil and garlic; or cinnamon
  • Cauliflower: curry powder
  • Green beans: garlic powder
  • Mashed potatoes: dill or garlic
  • Pumpkin: cinnamon, nutmeg, or ginger
  • Sweet potato: cardamom, cinnamon, cajun spice or nutmeg

Fruits 

  • Applesauce: cinnamon, nutmeg, allspice, or ginger
  • Avocado: cilantro or parsley
  • Bananas: cinnamon or allspice
  • Pears: ginger or cinnamon

Grains/Cereals

  • Oatmeal: cinnamon and nutmeg
  • Pasta: basil, oregano, or garlic
  • Rice: cinnamon, nutmeg, cardamom, or ginger
  • Quinoa (sweet): cinnamon, nutmeg, cardamon, or ginger
  • Quinoa (savory): garlic powder, pepper, onion powder, basil, or oregano

Dairy

  • Plain yogurt: cinnamon or mint

Meat 

  • Chicken: ginger; rosemary, sage and thyme; lemon zest and pepper; or basil and oregano; paprika
  • Beef: garlic and pepper; or onion powder and pepper
  • Salmon: dill, lime or lemon

TIPS TO ADD SPICES & HERBS TO BABY FOOD

When adding herbs and spices, make sure to start simple and try not to add too much so as to overpower the food. Start out by adding one herb or spice to your baby’s food and then building it up from there by mixing with other flavours.

  • Storage: Store spices in airtight containers away from light and heat. Whole spices will keep for around 1-2 years but after around six months, ground spices will start to lose their aroma and flavour. So buy in small amounts and use often!
  • Pre-mix spice blends: Always read the packaging when using pre-mix spice blends (as they often have added sugar and salt), try making your own blends.
  • Start slowly: Start with plain foods so baby can try the taste of the food on its own.
  • Use small amounts: Once baby has tasted the food plain, you can gradually add spices and herbs you use when cooking for the rest of the family. Use small amounts to start with to allow your baby to get used to different flavours. You don’t want to overpower the food. Start out by adding just a pinch.
  • Prepare fresh leafy herbs properly: Wash fresh herbs and then puree or finely mince before adding to baby food. Large leaves can be a choking hazard
  • Don’t give up: If your baby rejects the flavour of the spices/herbs just remember that it can take up to 10-20 exposures for a new flavour to be accepted.

Let’s give our babies something other than tasteless mush or finger foods to eat!  I’m a firm believer that babies deserve the tasty goodness we feed ourselves. When you implement these tips, you will create a change in taste and expectation for your baby. When babies learn to accept change with food, they become less likely to get stuck in food ruts.

If you’ve added herbs and spices to your baby food, what’s your little one’s favourite combinations?

why-shouldnt-babies-eat-honey-photo

Why Shouldn’t Babies Eat Honey?

by with No Comment Baby Led WeaningChild & Family NutritionInfant Nutrition

The American Academy of Pediatrics (news) and the World Health Organization advises that honey should not be added to food, water, or formula that is fed to infants younger than 12 months of age. This technically, applies to raw and unpasteurized honey, local honey; even applies to all foods and baked goods containing honey.

Honey can contain spores of bacterium called Clostridium Botulinum, which can germinate in a baby’s immature digestive system and release the toxin that causes Infant Botulism – a potentially fatal 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 eating contaminated food, but may occur as early as a few hours and as late as 10 days.

  • muscle weakness
  • flat facial expression 
  • decreased movement 
  • lethargy in feeding or weak sucking
  • weak cry
  • constipation 

These are all a result of the muscle paralysis caused by bacterial toxin. If your infant has signs of botulism, it is recommended you visit the emergency room immediately as this is a life-threatening illness.  Be sure to keep samples of the potentially contaminated food for testing.

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS? 

These spores are usually harmless to adults and children over age one. In adults, the amount of botulism spores ingested (if any) from honey is really quite negligible because we have mature intestines. The intestines of an adult contain enough acids to counteract the production of toxins the botulism bacteria produce. Once an infant reaches the age of 1 year or older, their immune system is well developed and intestines have a balance of acids that help destroy and fight off any toxins that the botulism bacteria produce. 

WHAT ABOUT FOODS CONTAINING HONEY?

Children under age 1 should not be offered any foods with honey, including yogurt with honey and cereals and crackers with honey, such as honey graham crackers, honey nut cheerios, honey wheat bread. Cooking and baking do not reach temperatures high enough to kill or destroy the botulism spores. 

Honey is unsafe in any form under one.

BOTTOM LINE

Honey contains modest amounts of B vitamins and vitamin C, it can be a nice addition to your baby’s diet, but it’s important to wait until after 12 months of age. Remember, honey, a sweetener, does have a lot of calories, just like other natural sugars. Read labels carefully to see if processed foods contain honey.

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