We are one month post Chinese New Year, but do you still feel like you’re running around without purpose? Even with Chinese New Year decorations packed away, and you still feels like you are always rushing to catch up.
Daily routines and schedules go out the window.
Meals are often “catch as catch can”, with sugary, fatty snacks counterfeiting as nourishment.
Bedtimes get delayed due to visiting, family trips, school works.
Like post-vacation blues that leave you with an “overall decrease in well-being and work productivity following a satisfying vacation” the month after the holidays can leave us feeling let down. And our children feel it too. They had free time, parties, treats, and fun throughout February.
The only way out?
It’s not nagging. It’s not yelling.
It’s a routine.
That’s right. Routines bring in the structure your children are needing right now. Even if your child can tell time, he won’t always order his day by hours and minutes. Rather, to a child, life is a series of events. And when those events are predictable and routine, your children develop a healthy sense of structure. That structure helps them feel safe which means they’re happier, more cooperative, and less inclined to fight.
Now that the holidays have passed and all the big plans and parties that filled your schedule are no more, mealtime and bedtime can finally be your priority again. Use these tips to get your family back into routine after Chinese New Year.
START WITH BEDTIME
We all know our children don’t function well if they’re not getting enough sleep. With extracurricular activities (sport practice or tuition class) restarting after the holiday break, your bedtime routines may be getting pushed back a bit.
Take time to reconnect with children at bedtime using reliable rituals, like singing a lullaby or reading a bedtime story together.
FIGURE OUT THE BEST WAKE-UP TIME
With enough sleep under their belts, your children will be able to wake up with plenty of time to get everything done in the mornings. Add up all their morning tasks, estimate how much time they each take, and then add an extra five-minute cushion. Now, using that time, count backwards from the time they need to be walking out the door. That’s the time they should be waking up each day.
REGULAR AND STRUCTURE MEALTIME
Eating at the same time every day not only reduces hangry but also eliminates snacking between meals.
Mealtime is a good way to introduce good eating habits.
Make sure that your children are eating a healthy breakfast every day. Breakfast is important for every member of your family as it improves your concentration, strength, endurance, and performance.
EAT TOGETHER
Your meals don’t have to be fancy, or pretty. But the act of spending set time together can have a big impact on our children. Sit around the table and share some thoughts, such as a highlight of each person’s day – each person takes a turn describing a good thing that happened that day and a tough problem they had to deal with.
TOSS THE SWEETS
If you don’t want your children to come home from school and choose cookies over healthier snacks. Toss or give away the rest of those candies or cookies that are sitting around. Make plenty of healthy choices available to them.
PHYSICAL ACTIVITY
Make time for exercise during the day as it helps to tire your child out and improve their appetite at mealtime.
BOTTOM LINE
There’s no one magic food or drink that will counter nutritional damage done over the Chinese New Year. All in all, the most important thing is to get back to the basics of building a healthy eating pattern and routine – get a good night’s sleep, make exercise a part of your daily routine, choose healthier foods and clear all the sweets out of your house.
What area has been especially challenging for you to keep as a routine after holidays?
As a mother and a dietitian, I know how challenging it can be to get your children to eat enough fruits and vegetables. We are so removed from our food supply, teaching children about how food is grown will help them appreciate what is on the table. When they involve in gardening, they learn that food comes from the ground, not from supermarket. More and more research (here, here) shows that when children help grow fruits and vegetables, they are more likely to eat more produce and try different kinds, too.
YOU CHILDREN CAN BE PART OF THE PLANTING AND GROWING PROCESS
Depending on their age, children take the gardening differently. For example, preschoolers tend to be fascinated with exploring dirt, digging holes, planting seeds and working the garden hose, while older children may be more interested in how a single seed turns into an edible plant. Ask children which fruits and vegetables they would like to grow. Teach children responsibility by assigning each child a watering, harvesting or weeding task. Allowing children to be involved in every step of the process will get them excited to taste the fruits and vegetables of their labor.
ENCOURAGE TASTE TESTING
Gardening exposes your children to a variety of fruits and vegetables so encourage taste testing straight from the ground (after a quick rinse to remove dirt) and at the dinner table. Show kids how a tomato can taste delicious from the vine or in dishes such as pasta sauce.
Children are fascinated by both very small and very large objects — including vegetables. Whether in the ground or pot, cherry tomato plants grow to the perfect height for little hands to pick right off the vine.
INDOOR HERB GARDEN
Herbs are perhaps the easiest plants to grow and can be a good place to start to interest children in gardening. Most herbs can grow in small pots on indoor windowsills. Herbs usually grow easily, so you’ll probably have more than enough. Choose a few herbs to start, such as parsley, basil, rosemary, green onion. Don’t worry if you have too much herbs in the end.
An excess of basil can be made into pesto, frozen in ice cube trays and stored in the freezer to use later. And, all herbs can be dried.
START FROM WHAT YOU EAT
Begin small by creating a garden with a dinner salad in mind. Plant salad greens, carrots, tomatoes and cucumbers — all are kid-friendly and easy to grow. Children like to see the result of their effort, so consider planting crops that grow quickly such as green beans or carrots; or those that produce heavily such as grape tomatoes.
GARDENING IN SMALL SPACES
No yard? No space? No problem! Try using large pots/containers/planters, you can placed on the balcony or porch to grow foods such as tomatoes, salad greens, peppers and even cucumbers.
MY GARDENING EXPERIENCE IN CANADA
Gardening helps our children engage their curiosity, learn to be resourceful and gain self-confidence. It also is a great way to get the entire family outside for fresh air and physical activity.
If you’re like me and you’re new to gardening, the idea of starting a garden might be a bit overwhelming. After a lot of research and some trial-by-error and tweaking, last Summer my 3-year-old son, husband and I planted our first backyard container garden.
Here is what you need to start your indoor or outdoor garden:
Pots, planters (if space is limited)
Some soil (Look for Organic soil under any brand, most nurseries have them)
Seeds (You can buy them from nurseries)
Plenty of water
Sunlight
Space (patio, balcony, backyard)
Patience
Summer 2017
After a couple of months, the hard work will pay off with your own fresh and delicious fruits and vegetables for the whole family to enjoy.
Summer 2017
No matter what you plant and whether your carrots look like carrots or something different, have fun. Odds are kids and parents will enjoy the time they spend together and learn a little something along the way. And remember: children are going to get dirty; that’s part of the fun!
Summer 2018
Harvesting roots and tubers can be a treasure hunt. What’s more fun for a child than yanking a carrot out of the ground, washing it and taking a bite?
Summer 2018
Children will be fascinated by the growing process, whether it’s indoors or out. Small children may find it exciting to watch how low-maintenance, easy-to-grow and brightly colored berries grow and expand during the season.
Unfortunately, the winter is quite long in Canada, the growing season can be very short. So, we are planning to grow more indoor herbs this year.
WHAT ABOUT MALAYSIA? MALAYSIANS CAN ENJOY A YEAR-ROUND HARVEST
Start an herb garden
Herb gardens are great for kids and it doesn’t matter the season.
Growing herbs doesn’t take much work – some soil, lots of sunlight, and water. The process, from seed to skillet, is similar to growing a garden. Let children relish in trying new flavor profiles they had a hand in growing!
Guide them in exploring and researching other decisions that go into a garden, like what fertilizer to use, pest management (go organic!), co-plantings, etc.
When gardening with groups of small children, don’t forget to make it fun and creative. Break up the “hard work” like weeding, seedling, watering, etc.
Don’t forget to hang out in the garden and enjoy the space!
TRY: lettuce, long bean, kale, sweet peppers, chili, kangkung, choy sum, cucumbers, tomatoes, spinach, cabbage, okra.
BOTTOM LINE
It’s a great way to teach children where their food comes from and to help them gain the satisfaction of growing something themselves.
Children who grow food and prepare it are more likely to try it.
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.
There is no cure for Autism Spectrum Disorder (ASD); the ideal treatment includes educational and behavioral interventions that meet the specific needs of the child. Because autism is incurable, many parents seek alternative therapies, including specialized diets. Although research is limited and results vary, several diet strategies have been suggested as possible treatments for ASD.
One of the most popular diets eliminates gluten (a protein found in most grains, including wheat) as well as casein (a milk protein). Other dietary interventions include restricting food additives; including probiotics in the diet; following a yeast-free diet; and supplementing the diet with vitamins and minerals.
The amount of information available via internet, books, parent network and other organizations to parents of children with ASD, can be overwhelming and often contradictory.
SPECIAL DIETS
There are many diets parents say work for their children to improve health, behaviour, attention, sleep and reduce ASD symptoms. Although some of these diets are a popular treatment for ASD but there is a lack of consistent and good quality scientific evidence to support their recommendation as a treatment for ASD symptoms.
All diets have something in common – unprocessed foods. Feeding your special needs child a healthy and balanced diet help with therapy results and behaviour. Let’s take a look at these diets.
GLUTEN FREE CASEIN FREE (GFCF) DIET
The most commonly tried and the most studied diet is the Gluten Free Casein Free (GFCF) Diet. Gluten is a type of protein found in wheat, rye and barley. Casein is a protein found in milk.
Picture source: Examine.com
It has been suggested that people with ASD have a “leaky gut”. The poorly digested casein and gluten leak into the bloodstream where these “opoid-like” proteins interfere with the normal functioning of the nervous system, affecting mental function and behaviour. Therefore, it is proposed that by eliminating foods containing gluten and casein from the diet, autistic behaviours may be reduced.
How To
Prior to starting a gluten free diet, it is important to test for Celiac Disease especially if the child exhibits any potential signs or has first degree relatives with Celiac or other auto-immune disorders. The reason this is suggested is that gluten needs to be consumed for the test for Celiac to be accurate and in case the family chooses to stay on the diet, it is important to test first.
Also, prior to starting the diet, the family requires education regarding foods to avoid, foods to eat and hidden sources of gluten and casein.
It is really important to not just focus on what not to eat, but to explore what the child can eat.
There are many expensive gluten free products available but there are also many foods that are NATURALLY gluten free and less costly then the specialty products.
It is helpful to eliminate gluten or casein one at a time so that you can assess the effects of each protein. Normally, casein is easier to remove from the diet first.
Evidence
GFCF diets can increase the challenge of ensuring adequate nutrition. Some studies indicate that these diets may be effective for certain children, controlled scientific studies have not proven this to be true so more research is needed.
FEINGOLD DIET (PROGRAM)
This diet is food elimination program developed by Ben F. Feingold M.D. This diet is created for individual who has behaviour disorders, such as hyperactivity, learning problems, and attention deficit disorder (ADD). It removes all synthetic colourings and flavourings, certain preservatives (BHT, BHA and TBHQ) and salicylates from the diet (Check out the list).
SYNTHETIC (ARTIFICIAL) COLORS & FOOD DYES
Nearly all food dyes (Blue 1 and 2, Green 3, Red 3, Red 40, and Yellow 5 and 6, Citrus Red 2) found in modern food, medicine, toothpaste, beverages, vitamins, cosmetics are synthetic. They are made from petroleum.
A dye which is listed as “FD&C” is permitted by the Food & Drug Administration (FDA) to be added to foods, drugs, and cosmetics.
A randomized, double-blinded, placebo-controlled trial was conducted at Southampton University in England. They found a link to food dyes and hyperactive behavior in children. The research does not prove that food colorings actually cause ADHD behaviors but there does seem to be a link.
SYNTHETIC (ARTIFICIAL) FLAVOURING
Used as low-cost substitutes for natural flavourings. An artificial flavoring may be composed of hundreds of separate chemicals which are not usually listed individually, there is no restriction on what a company can use to flavor food. You may see them listed as “flavouring”, “artificial flavouring”, “butter favouring” .
Artificial flavorings are combinations of many chemicals, both natural and synthetic.
“Vanillin” (sometimes listed as “vanilla flavoring”) is very common artificial flavoring that causes problems for many people. “Natural flavoring” does not always mean “all-natural flavoring” – it depends on the brand.
The only vanilla accepted for the Feingold Program’s Foodlist is vanilla that actually came from a vanilla bean.
Most flavorings have simply never been studied for “side effects” relating to human health, and none has ever been studied for neurotoxicity.
Of course, out of the thousands of artificial flavorings commonly used, some are surely perfectly safe; however, nobody knows which ones they are – and even if we knew, we still would not know which ones were in what food products. Therefore, the Feingold Program must simply eliminate all of them.
ARTIFICIAL PRESERVATIVES
Preservatives are used primarily to prevent fats and shortening from becoming rancid. They allow foods to have a longer shelf-life. Most preservatives are not believed to be a health hazard, but the three petroleum-based preservatives that are eliminated by the Feingold Diet have been found to trigger behavior and health problems:
BHA (Butylated Hydroxyanisole, E320)
BHT (Butylated Hydroxytoluene, E131)
TBHQ (Tertiary Butylhydroquinone, E319).
While the avoidance of particular additives is very common, there has been little good quality research on the affect of food additives on people with ASD.
ARTIFICIAL SWEETENERS
Aspartame, acesulfame-K, neotame, and saccharin have been known to cause headaches, mood changes, nausea, vomiting, and diarrhea in the general population (here).
SALICYLATES
Salicylates are a family of plant substances found naturally in a variety of fruits, vegetables, nuts, herbs, jams and juices. Also, these chemical compounds are similar to aspirin. Salicylates may be elevated in produce that is picked early and shipped long distances and in concentrated foods such as tomato sauce, ketchup or fruit juices.
Foods high in salicylates include almonds, apples, apricots, avocados, berries, broccoli, cherries, citrus fruits, cloves, coffee, cucumbers, dried fruits, grapes, kiwis, nectarines, olive oil, peaches, peppers, pickles, pineapple, plums, prunes, raisins, rose hips, strawberries, tea and tomatoes.
How To
Current recommendations of the Feingold diet would recommend a two-stage plan. Stage One lasts 4 weeks, and eliminates the above-listed ingredients, plus natural salicylates (including aspirin products). After a person has been successfully on this Stage One diet for 4-6 weeks, the food containing natural salicylates are added back in carefully to to test for tolerance. The effects of natural salicylates are dose-dependent. Some people find they need to remind on Stage One, while others are able to tolerate some salicylate-containing items occasionally, and still others can eat them freely. The artificial colors, flavours, preservatives, and sweeteners listed above are not re-introduced.
Evidence
The Feingold diet can involve significant inconvenience and cost, as well as significant limitations on what child can eat. At this time no rigorous randomized trials have been conducted to evaluate the efficacy of the Feingold diet for easing the symptoms of ASD.
YEAST FREE DIET
It is believed that a “leaky gut” in people with ASD, may be caused by an overgrowth of yeasts (Candida) in the gut, resulting in symptoms such as fatigue, headache, mood swings, sinus, congestion, depression, poor memory and concentration and cravings for sweets. Excess yeast in the gut is thought to penetrate the intestine wall, causing yeast and other unwanted particles to be absorbed into the body. The absorbed yeast particles are thought to active the immune system, resulting in an allergic hypersensitivity to Candida.
How To
Yeast live and feed on sugar. Therefore, the diet requires to avoid all foods that contain any type of yeast, and foods that break down into simple sugars.
Evidence
Yeast overgrowth in the gut is usually treated by prescribed medications and there is no evidence that eating less dietary sources of yeasts helps.
SPECIFIC CARBOHYDRATES DIET (SCD)
The Specific Carbohydrate Diet (SCD) helps children with autism who may be experiencing difficulty with digestion or malabsorption in the intestine resulting in GI issues. SCD starts to help and restore balance in the intestines by eliminating complex carbohydrates the the body has difficulty breaking down, which causes an overgrowth bacteria. The bacteria in the intestines feed off the complex carbohydrates creating more bacteria, which SCG refers to as the vicious cycle.
How To
This is not a “low carb diet” or “Paleo Diet”. The diet eliminates foods that contain complex carbohydrates (rice and potatoes), and replaces with simple carbohydrates (banana, and squashes). The diet will continue to keep the body well feed but starve the microbial flora. The SCD also encourages the use of fermented foods, especially homemade yogurt, and probiotics. The consumption of fermented foods and probiotics replaces the starving microflora with beneficial bacteria. Given enough time, the diet changes the nature of the microbial flora and gives the body the nutrients and environment needed to heal.
Evidence
The SCD is a very strict, complex and restrictive diet which requires an individual to prepare foods on his own. More scientific studies are needed for people with ASD.
People with autism may have abnormal or impaired metabolic or biochemical processes and high doses of vitamins or minerals may be needed to correct for this (here) . Also, children with autism are selective eaters and supplement use may just by improving overall nutrient intake.
The treatment may provide “benefit” but may not be “treating” the autism.
There are numerous dietary supplements which have been suggested as possible treatments for people with ASD including Vitamin B6, Folic Acid, Vitamin B12, Vitamin C, Vitamin D, Magnesium, Omega-3 fatty acids, Probiotics and Digestive Enzyme.
BOTTOM LINE
More research is needed to support a link between autism symptoms and nutrition. If you are considering a supplement or a special diet, speak with your child’s doctor or a Registered Dietitian first. They can help you make the right choice and lower the risk of possible side effects or nutrient deficiencies.
Keep in mind that restrictive diets require careful planning to make sure your child’s nutrition needs are being met.
If you enjoyed this post, you may also also be interested in learning about Nutrition Concerns for ASD, check out my last blog post.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
Autism Spectrum Disorder (ASD) is a complex developmental and neurological condition that typically appears during the first three years of life. ASD includes:
Autism 自闭症
Asperger Syndrome 阿斯伯格综合症
Pervasive Developmental Disorders (PDD) 广泛性发育障碍
Rett’s disorder 雷特氏症
Childhood Disintegrative Disorder (CDD) 儿童期崩解症 or Heller syndrome 海勒症候群
People with ASD have trouble with social interaction and communication. They may also have unusual interests, activities, and behaviours. (CDC).
It is about four times more common in boys than in girls.
PREVALENCE
According to the Centres for Disease Control Prevention, one in every 59 children in United States is diagnosed with autism. In Malaysia, there is no official registry for the number of individuals diagnosed with autism. The only statistics which shed some light into the occurrence of autism in Malaysia is a local survey conducted in 2008 which revealed that autism affects one in 625 children.
SIGNS & SYMPTOMS
Trouble communicating with people include delayed talking
Trouble interacting with people including not wanting to be held or cuddled and poor eye contact
Behaviour that is different than other people
Lack of interest in playing with other children
Lack of interest in food or uncommon food preferences
Trouble with motor skills including picking up small objects, catching a ball and riding a bike
Autism affects each person differently and can range from mild to severe.
DIAGNOSIS
There is no medical test, like a blood test, to diagnose the disorders. A medical diagnosis of ASD is most frequently made by a Family Physician, Developmental Pediatricians, Child Neurologists, Child Psychologists or Psychiatrists. (CDC).
ASD can sometimes be detected at 18 months or younger. By age 2, a diagnosis by an experienced professional can be considered very reliable (here). However, many children do not receive a final diagnosis until much older. This delay means that children with ASD might not get the early help they need.
CAUSES & RISK FACTORS
There is no known cause for ASD, but both genetics (here) and environment are believed to play a role, such as advanced parental age (here), medications during pregnancy (here, here), parental obesity (here) and environmental pollutants (here).
TREATMENT
There is no known cure for autism. Treatment is based on individual, such as early intervention, physiotherapy, speech therapy, occupational therpy, behavioural therapy, to help individuals cope with their symptoms.
Behaviour modification needs to be tailored to each individual child and family situation.
NUTRITION CONCERNS
Child with ASD often repeat behaviors and have narrow, obsessive interests. These types of behavior can affect eating habits and food choices, which can lead to the following health concerns.
Social impairment.It may limit a child’s ability to learn eat through modeling. The child may not be motivated by eating with peers or family members.
Restrictive, repetitive and rigid behaviours.The child may have difficulty accepting new foods due to sensitive to the taste, smell, color, texture, temperature and packaging of foods. They may limit or totally avoid some foods and even whole food groups. Rigidity may also lead to an insistence on sameness in food, including the presentation of food, utensil use, brand and location where to eat. Common dislikes include fruits, vegetables and slippery, soft foods; prefer crispy and crunchy foods (potato chips, French fries, crackers).
Not eating enough food.The child may have difficulty focusing on one task for an extended period of time. It may be hard for a child to sit down and eat a meal from start to finish. Allergies or intolerances appear to be more common in children with autism and can decrease overall food intake.
Constipation. This problem usually is caused by a child’s diet low in fibre and high in processed foods, abnormal function of GI tract and sensory response (withholding due to discomfort with the sensation of defecation).
Medication interactions.Some stimulant medications used with autism, such as Ritalin, lower appetite. This can reduce the amount of food a child eats, which can affect growth. Other medications may increase appetite or affect the absorption of certain vitamins and minerals. If your child takes medication, ask your healthcare provider about possible side effects.
STRATEGIES FOR DEALING WITH SELECTIVE EATING
Because children with ASD often have restricted diets as well as difficulty sitting through meal times, they may not be getting all the nutrients they need, particularly iron, calcium and protein. Here are some nutrition strategies that you can use to help make feeding a little easier. These strategies may help in the slow and steady process of improving feeding issues.
1. Be Prepared for Pickiness
Many parents find their child’s sensitivity to tastes, colors, smells and textures the biggest barriers to a balanced diet. Getting your child to try new foods — especially those that are soft and slippery — may seem nearly impossible. You may find that your child avoids certain foods or even entire food groups.
Get your child involved. Have your child visit the supermarket with you to choose a new food. When you get home, research it together on the internet to learn about where it grows. Then, decide together how to prepare it. When you are done, don’t worry if your child doesn’t want to eat it. Simply becoming familiar with new foods in a low-pressure, positive way eventually can help your child become a more flexible eater.
Avoid snaking all day. This decreases appetite, willingness to try new foods, and the number of total calories taken for the day.
Limit mealtime. Limit mealtimes and snacks to 15-30 minutes.
Use the rule of 3. Work to broaden the variety of a child’s diet expanding on already accepted food groups. A good rule of thumb is to only offer three foods at a time. Include one to two foods your child already likes and one food your child does not yet like. If your child will not tolerate the new food on his or her plate, place the new food near him or her on a separate plate to help get your child used to the new food.
Food presentation. Present new foods in small bites and in fun, creative or familiar ways to make it more likely that your child will eat it.
Reward positive behaviours. Offer praise when your child approaches or tries new foods. Immediate rewards, such as a sticker, can be helpful to encourage new feeding behaviors. Remember that rewarding good mealtime behaviors will increase the likelihood that they will happen again.
Ignore Negative Behaviors. When possible, ignore your child when he or she is doing things such as spitting, throwing or refusing food. Remember, you don’t want to encourage these behaviors by paying attention to them.
2. Make Mealtimes Routine
A child with ASD will have to work harder at mealtimes because a busy kitchen, bright lights and even the way the furniture/utensil is arranged all are potential stressors.
Set a feeding schedule and routine. Serving meals at the same time and same place every day is one of the simplest ways to reduce stress. You can use visual timetables and visual schedules. Written timetables or picture symbol schedules detailing when and where they will eat, what will be eaten and the type of behaviour expected at meal times makes mealtimes more predictable and a less anxious occasion for the child.
Provide comfortable and supportive seating. Place your child in a high chair or booster seat that he or she is ale to sit upright without leaning or dangling his or her feet. This physical stability promotes good feeding behaviours and reduces distracting behaviours by allowing them to feel “grounded” and safe.
Remove all distractions. Distractions such as the TV or iPad which can take the focus off the food and the task at hand. Feed your child only when he or she is alert and attentive. If your child is sensitive to lights, try dining by candlelight.
3. Regular Bowel Movement
Traditionally, a high-fiber and fluid diet, as well as regular physical activity are recommended to treat constipation but this is not always an effective recommendations. Making a dietary change is a long process but is necessary. First is to make it safe and comfortable for the child to have bowel movement.
Stool softeners or lubricants may be used to reduce the potential of pain with defecation.
Regular bathroom routine are needed to reduce anxiety and facilitate normal bowel movement.
BOTTOM LINE
Caring for a child with ASD can be challenging on many levels, and healthy eating is no exception. For children with ASD, a nutritious, balanced diet can make a world of difference in their ability to learn, how they manage their emotions and how they process information.
Changes in dietary intake will be a slow process and not all strategies will work for each child.
A Dietitian can identify any nutritional risks based on how your child eats, answer your questions about diet therapies and help guide your child on how to eat well and live healthfully.
If you enjoyed this post, you may also be interested in learning about Special Diet for Autism.
Disclaimer:
The above information is not meant to diagnose or treat and should not take the place of personal consultation, as appropriate, with a qualified healthcare professional.
Lactose is is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.
However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.
Some people may have a temporary lactose intolerance due to viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.
SYMPTOMS
bloating
abdominal pain due to gas
tummy cramps
nausea
loose stool or diarrhea
If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.
Lactose intolerance is NOT an allergy to milk.
DIAGNOSIS
To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.
Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.
WHAT FOODS CONTAIN LACTOSE?
Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.
Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose.
IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED?
Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.
The second step is to find nutritious substitutions for those items you’re removing:
Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.
Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.
OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET:
Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
Eat small amounts of lactose-containing foods spaced throughout the day.
Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
Aged cheese tend to have lower lactose content.
Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.
Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here.
Physical activity has many benefits for children. Being active is important to help kids grow and develop. Did you know? Physical activity can also help children:
Lower the risk of childhood overweight and obesity
Promote fitness and bone health
Increase self esteem and social skills
Increase concentration, help improve academic performance in school
Improve sleep
Promote heart health and lower the risk for heart disease and Type II diabetes
Even though increasing physical activity can seem like a challenge, the benefits are worth it! Read on to learn more about physical activity and get tips on how to encourage your children to get active.
Habits formed early can last a lifetime.
HOW MUCH PHYSICAL ACTIVITY DO CHILDREN NEED?
Children and youth need a total of at least 60 minutes of moderate to vigorous physical activity per day. The 60 minutes doesn’t need to be done all at once to see health benefits. Any activity done for 10 minutes or more can count towards the total of 60 minutes per day.
Moderate aerobic activities make you sweat a little and breathe harder.
Vigorous aerobic activities make you sweat a lot and be out of breath.
Strengthening activities that build muscles and bones.
Three days a week should include activities that strengthen muscles and bones like sit ups, jumping and swinging on playground swings and bars. Vigorous activities such as running, swimming and biking should also be included at least 3 days per week.
HOW CAN I GET MY CHILDREN MORE ACTIVE?
Here are some budget-friendly ideas to get the kids up and moving:
Play outside!
Encourage your kids to play outside before homework time and dinner.
Any activity is better than no activity. But more is even better!
The longer the kids are active the better! Encourage them to play tag, hide and seek, jump in the leaves or build a castle in a sandbox. Arrange an outdoor treasure hunt, search for bugs and rocks. My toddler love going for a family bike ride. Head to different areas to discover new neighbourhoods and trails.
Bike Riding
Walk, run or skip!
Go for a walk after dinner or head to the neighbourhood park before starting bedtime routines. This is also a good time for older children and teens to be active before working on homework. A little running around can help them think clearer and be more efficient when doing their homework.
Evening walk
Join a program that includes regular physical activity
Check your community or child’s school for programs near you like dance, taekwondo, karate, basketball, volleyball, indoor soccer, swimming lessons, yoga, gymnastics, trampoline, or figure skating.
Swimming
Let’s Dance!
Dancing is popular for both boys and girls. Turn on your favourite music and dance! There are many different kinds of dancing; find one that is right for you. A few examples are hip hop, belly dancing, tap, jazz and salsa. My favourite is Zumba. Many cultures are famous for their styles of dances. Experience a dance from across the globe!
BOTTOM LINE
Physical activity can be easy and fun. Be a role model and get active with your children so that the whole family will benefit.
If you would like to take advantages of more tips, resources and advice on nutrition for children, check out my service.
We are busy! It’s challenging to find time to eat meals with friends and family. But, it’s important to share meals, because it opens dialogue, connects people and helps us eat a more balanced diet. It’s an enriching experience for people of all ages to share meals — from children to older adult.
WHY SHARE MEALS WITH OTHERS?
The biggest barriers to eating together are busy schedules like work and evening activities. It takes creativity to balance busy schedules, but it’s worth the effort because everyone benefits when you eat in the company of others!
Children who eat with their family have more nutritious diets, better academic performance, a lower risk for being overweight and less risk of eating disorders. Plus, children tend to have increased intake of vegetables and fruit, and a decreased intake of sugar-sweetened beverages.
Teens who share family meals get better grades, and are less likely to smoke, use drugs or alcohol, or to participate in serious fights.
Adults who eat with friends and family tend to eat more vegetables and fruits, drink less pop, eat fewer meals at fast food restaurants, and have lower body mass indexes.
Older adults who eat as part of a group have better diets, improved nutrient intake and lower rates of malnutrition.
People who come together in communities can eat together at community kitchens, where they learn to cook, share meals, try new foods, have fun and learn about nutrition.
START A CONVERSATION
For many people, sharing meals is a favourite time of day to interact with family and friends. It allows people to connect share traditions, learn, communicate and listen. If you are new to family meals, here are some Do’s and don’ts:
DO give everyone at the table a chance to speak.
DON’T use it as a time to scold or discipline picky eaters.
DO ask questions that require more than a “yes” or “no” answer. So, instead of “did you have a good day?” try asking “tell me something interesting that happened today.”
Grab your FREE Mealtimes Conversation Starters list HERE
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BOTTOM LINE
Sharing family meals doesn’t only mean dinner! If your evening schedule is hectic, share breakfast meals or have brunch together on the weekends. Most studies done on the benefits of family meals start with sharing at least four meals together per week. So, they all count!
Let’s enjoy the benefits of bringing families and friends together with food. How often do you have family dinner and how do you make it successful?
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
Starting from a young age, inspiring children to shop, cook and prepare food can set them up for a lifetime of healthy eating. A great way to teach children about food is to let them SHOP and COOK with you. Yet, a recent Ipsos survey found that 38 per cent of parents rarely or never let their child prepare a meal or snack – it’s a missed opportunity, but it can be easily fixed!
FIVE TIPS FOR COOKING WITH CHILDREN
It’s fun and rewarding to involve children in meal preparation – whether it’s at breakfast, lunch or dinner. Here are five tips for getting your children involved:
Pick a recipe together:Children need to be part of the plan from the beginning, and it helps if they prepare something that they love to eat. Shop for groceries together too!
Incorporate learning:Build on lessons they learn in school, such as math, social studies, media literacy, spelling, science and reading. Younger children can practice fine motor skills.
Keep it fun! Imaginative play helps children get deeply involved. Make a theme night or turn your kitchen into a restaurant or reality cooking show.
Be a role model: If you’re excited, they will be too. Try a new food, describe the flavour and be adventurous to inspire your eaters to do the same. Get other members of the family involved.
Be cool about the mess: Spills and accidental messes happen, and it’s important to remain calm about little mishaps. Keep kitchen towels handy for cleaning up spills.
Children are much more likely to eat what they make, so cooking at home is a great tip! If you have picky eaters. It’s fun for them to eat their art creation!
Cooking with children helps reduce mealtime battles and boost their willingness to try new foods. It’s great for their self-confidence too.
WHAT CAN MY CHILD DO?
Here’s a guideline of kitchen skills based on age:
2-3 year olds can wash vegetables and fruit or tear lettuce and salad greens
3-4 year oldscan mash potatoes and bananas or mix together batters
4-6 year olds can measure dry and liquid ingredients or set the table
6-8 year oldscan toss salad ingredients together or make a simple breakfast
8-12 year olds can make their own school lunch or help to plan meals
Teens can follow more complicated recipes or assemble and mix most ingredients. They can also be in charge of making one meal per week.
Did you teach your children how to shop and cook? Share your fun story.
Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.
When I think about Chinese New Year in the past, many of my memories involve food. Cooking with my Mom, buying homemade cookies, preparing deep-fried spring rolls and sipping sugary-sweetened beverages or fake alcoholic drinks.
No matter what your Chinese New Year traditions are, food is always a huge part of the celebration. That’s why I think it’s important to put all weight loss goals on hold, give yourself a break and enjoy holiday foods without feeling guilty. I also think it’s important, as parents, to let our children enjoy holiday foods too — without being a food police and monitored our children’s diet for 24/7.
The Chinese New Year, in fact, present a great opportunity for our children to learn about moderation and mindfulness, if we give them the chance.
TOP FIVE TIPS FOR HOW TO MANAGE INDULGENT HOLIDAY FOODS WITH YOUR CHILDREN
1. Have a healthy breakfast
If there is one meal that should be non-negotiable, it’s breakfast. Children are hungry in the morning, so it’s a great opportunity to take advantage of their rumbly tummies and serve your children a balanced meal. We know that eating breakfast offers a wide range of benefits, but when protein (such as yogurt, milk, nuts, meat, eggs etc.) is included, it can tame the cookie monster later on by helping to control appetite and blood sugar levels. Breakfast is often the only meal that we can rely on timing-wise during the holidays (and even this can be random), so try to maximize nutrition here.
2. Throw your timetable out the window
Without completely disregarding the time and allowing a food-free-for-all, try to be flexible when it comes to meal and snack timing during the holidays. Although you should ultimately maintain your role as the feeder (deciding what, when and where your child eats), it’s ok to relax a little during the holidays and go with the flow. Meals are often served earlier or later than usual, and snacking tends to be more frequent. When you do have some control over what is served (I focus on breakfast), try to include a nutritious variety of food, with milk or water to drink, and let the rest unfold as it will — holiday eating is random and fun and everyone (including children) should enjoy it.
3. Let your children decide
At family gatherings, there will be platters of delicious foods that everyone is going to want to try (including your children). If there is a buffet, let your children explore different foods by guiding them through and allowing them to choose what they would like to try (not what you want them to eat). Try not to steer them towards healthy foods, but instead give them control over what goes on their plate. Allowing them to explore different foods that aren’t offered at home on a regular basis will help to widen their palate and give them a sense of independence and confidence when it comes to food. Children will often choose some nutritious foods and some dessert foods–this is ok (and normal)! If you can, wait to visit the dessert table after your child has filled up on mealtime foods (or if you can’t avoid it the first round, visit it last). Sweet foods like chocolate, candy and cookies will almost always be gobbled up prior to nutritious mealtime foods, so children are more likely to fill up on them if given the chance.
Encourage balanced eating and mindfulness by modelling. Try to include veggies and fruits, lean protein-rich foods and some indulgent delicious foods too. Eat slowly and enjoy every bite. Leave foods that you don’t love (or that you’re too full to eat), behind, and have seconds of foods that you love and are hungry for. Modelling mindful, normal eating (regardless of what time of year), will benefit your child greatly, because they view how you eat as “normal”.
4. Don’t restrict treats and sweets
The holidays present a great opportunity to teach your children about moderation and handling easy-to-love indulgent foods in a mindful way. After all, there will come a time when they’re exposed to unlimited amounts of these foods, and you want to prepare them for that. The idea is to raise children who are relaxed around indulgent foods; who make mindful, matter-of-fact decisions about when and how much they indulge (long term). Evidence shows that children who are restricted in their indulgent food intake eat more of them when they get the chance and are more overweight than they might be otherwise!
But how do parents teach their children about moderation?
Ellyn Satter, who is a leader in the field of child nutrition and feeding (and the master-mind behind the “Division of Responsibility in Feeding“), suggests including some savoury, high-fat foods like chips or fries at a meal sometimes (along with nutritious foods), and if dessert is offered, including a small serving for everyone who wants it (allowing everyone to decide when to eat it–before, during or after a meal). The reason she suggests limiting desserts to one serving at a meal is because children will take the easy way out and fill up on dessert otherwise. To counteract this scarcity created at mealtime however, Satter suggests periodically letting kids have unlimited access to sweets at a sit-down snack time, where they aren’t competing with other mealtime foods. For example, putting out a plate of cookies and a glass of milk, and letting your children eat as much as they’d like. When children feel that treats are limited or forbidden, they’re more likely to go crazy on them. And snack time presents a good opportunity to let them have unlimited access (periodically), and naturally learn about moderation.
It’s true, children will often go crazy at first (which is normal), but the novelty will wear off and they will tend to eat less and less. Try doing this not only during the holidays, but throughout the rest of the year too. Satter suggests offering nutritious sweets when you can, such as oatmeal cookies or banana bread, which will make it easier for you to trust the process!
5. Focus on family time, not food
Instead of fighting with your children to sit down to the table to eat dinner, let them know that they don’t have to eat if they don’t want to (after all, they have likely filled up on yummy snacks all afternoon with their siblings, friends or cousins) but that they do need to sit down at the table with everyone to visit, laugh and catch up. When you take the pressure off of children to eat, they are often more open to trying foods and being less “picky” with their choices. You may be surprised at how much your children end up eating, and even if they don’t, it’s OK. You will enjoy yourself so much more if you resist telling them to have “three more bites” and focus instead on creating happy holiday memories.
Halloween is here! As parents, many of us face the yearly challenge of a pillowcase full of treats or candies that lands on our kitchen table or living room floor, whether it is this year or in years to come. The question is: how will you handle it? Will you let your children have a candy free-for-all so it disappears quickly, or will you allow just one or two treats per day to make it last until Christmas? Maybe you’ll make the treats disappear in other ways, like encouraging your children to trade them for non-candy alternatives or even donating the haul.
Last year, my son was still young enough not to fully grasp what was going on. Candy hadn’t yet become the main attraction for Halloween. Instead, he was just excited to put on his “Superman” costume and head out for trick-or-treating.
Halloween 2016
How you choose to manage Halloween candy as a parent is personal. There’s no single “right” way to do it. But why should we be concerned about our children consuming lots of candy? If sugary treats are eaten too frequently and in large amounts, they can contribute to poor dental health, displace nutrient-dense foods, and lead to unhealthy weight gain.
So, how can we teach our children about “treats” in general?
As a dietitian and mom, I take the approach that there are NO BAD FOODS, JUST BAD DIETS. What matters most is what we do between this Halloween and the next – what happens on October 31 is only one day. Fun foods like candy and chocolate are delicious (let’s be honest!), and if we restrict them too much, they can become even more tempting.
This year, my son has a better idea of what Halloween is all about. And while part of me feels the urge to put on my “dietitian hat” and play the “Treats Police”, I try not to. I don’t want to take the joy of Halloween away from him. Instead, I use this time to teach him how to manage his treat intake on his own, both now and in the future, so he doesn’t feel the need to sneak, hide, or overeat treats. My goal is to use this fun holiday to help him build a healthy relationship with food.
Halloween 2017
Here’s what I’ve done now that my son has reached the stage where candy takes priority over cute costumes.
THE LAST MINUTE BUYER
Grocery stores are clever, they position huge piles of Halloween candy right at the entrance when your cart is empty AND where you can’t help but see them as you wait in the checkout lane. Therefore, I wait until the day before (or maybe a week) before Halloween to buy candy. This way, I don’t have to deal with the “SEE-FOOD SYNDROME“. I also make sure to buy least favourite treats to hand out – lollipop, gummy candies, smarties, etc. If I were to buy chocolate, well, that would be a different story.
If your favourite candies/treats are in the house, you and your family are more likely to eat them ALL. Remember: Out of sight, out of mind; In your sight, in your mind.
FULE UP BEFORE TRICK-OR-TREATING
Start the day with a wholesome, filling breakfast; encourage a healthy lunch, and make sure to serve a balanced dinner to fill their tummies before heading out for trick-or-treating. This way, you can prevent your children from turning into “candy monster” by the time they come home.
POUR IT OUT AND SORT IT OUT
Use a small bucket or bag and limit the number of houses your children visit, so their candy collection starts out smaller. Once you’re back home with your child’s little sack of goodies, before you do anything, pour it out and sort it out together. Have them separate “the favourites” from “the least favourite”, and ask if they’d like to share any with will you. This is a great opportunity to teach them to be “picky” about their choices. Observe how much they consume without making any comments or rules, you may be surprised how many children can self-regulate and eat only a few pieces.
SWITCH WITCH
Children can choose a few of their favourite candies and then leave the rest out for the “Switch Witch” who takes it away and replaces it with a desired toy or non-food gift, such as movie tickets, books, crayons or cash for older kids. Also, some families have their children donate extra candy to a local food bank or dental office.
LET THEM ENJOY
On Halloween night, I let my son pick two or three candies to try. For older children, you might allow them to enjoy as much as they want.
Forbidding them from having any candy can sometimes increase their desire for it.
Trust me, your child may surprise you by having a few pieces, then choosing to save the rest, or by gorging until they feel a little sick. Enjoying fun foods like candy and chocolate occasionally (even daily in moderation) is normal, and it’s important that children don’t label these foods as “bad” foods. This approach reduces the likelihood of them sneaking or over-indulging on candy when you’re not around.
And remember, one night of indulging in treats won’t affect their long-term nutritional status or weight. Often, the children seem to grow bored with their candy after a few days if it’s not overly restricted or rationed.
BOTTOM LINE
How can you make sure Halloween isn’t a nightmare for you or your children? Think of it as a perfect opportunity to teach them about MODERATION, BALANCE, MINDFUL indulging.
Happy Halloween !!
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Disclaimer: Information on this website is for general knowledge only and not meant to substitute care from a dietitian, physician or other health care provider. Please contact your health care professionals with your specific concerns.
