The Importance Of DHA For Mom And Baby

The Importance Of DHA For Mom And Baby

by with No Comment Fertility & Women's HealthInfant NutritionMotherhoodToddler Nutrition

When considering the most important nutrients for pregnant moms, many people immediately think of folic acid, iron, and perhaps Vitamin D. Similarly, when it comes to nutrients crucial for babies starting solids, iron often tops the list. While these are indeed essential, there’s another vital nutrient that deserves attention for its role in growth and development: Omega-3s, particularly DHA.

DHA is essential for brain and eye development in babies, and it supports heart health, mood stability, and cognitive function in moms. Let’s dive into why DHA is so important for both mom and baby.

 

OMEGA-3S

Not all omega-3 fatty acids are created equal. Among the 11 types, the three most important are ALA, EPA, and DHA.

  1. Alpha-Linolenic Acid (ALA): ALA is the most common omega-3 fatty acid in the our diet and is primarily found in plant-based sources such as walnuts, seeds (flax, chia, hemp) and oils (canola, soybean, walnut, flaxseed). ALA is a an essential fat because it cannot be made by the body and is needed for normal human growth and development. While ALA can be converted into EPA and DHA, this conversion process is quite inefficient in humans.
  2. Eicosapentaenoic Acid (EPA): EPA is found primarily in fatty fish and seafood. It plays a significant role in reducing inflammation throughout the body, which is crucial for preventing chronic diseases such as heart disease and arthritis. EPA also has benefits mental health, potentially reducing symptoms of depression.
  3. Docosahexaenoic Acid (DHA): DHA is a key structural component of the brain, retina, and many other parts of the body. It is essential for brain development and function, making it particularly important during pregnancy and early childhood. DHA can be obtained either through conversion of ALA or directly from food sources rich in DHA, such as fatty fish, seafood or DHA-fortified foods.

 

THE CONVERSION OF ALA TO DHA

While ALA can be converted into EPA and then DHA, this conversion process, which primarily occurs in the liver, is highly inefficient, with rates reported to be less than 15%.

Additionally, studies have shown that increasing ALA intake during pregnancy does not significantly raise DHA levels in the blood (here, here). Therefore, consuming foods rich in DHA directly (or DHA supplements) is crucial for ensuring an adequate supply of this essential nutrient during pregnancy, supporting both maternal and fetal health effectively.

The active form of DHA found in foods is more beneficial than the converted form from ALA.

 

WHY IS DHA IMPORTANT DURING PREGNANCY?

DHA plays a crucial role in the development of a fetus’s cell membranes, particularly in the brain and retina. Ensuring adequate DHA intake during pregnancy and the first few years following birth is therefore very important. Prior to birth, the DHA required for proper fetal development is provided by placental transfer from the mother. Following birth, babies must receive DHA through breast milk, formulas fortified with DHA, or DHA supplementation (e.g., fish oil).

  1. Brain Development: Throughout pregnancy, DHA requirements increase, especially during the third trimester. As pregnancy progresses, maternal blood volume expands, and both the placenta and the developing baby require more DHA. Therefore, DHA is required to support fetal growth and brain development, especially during the third trimester when the fetus undergoes a rapid “brain growth spurt.”
  2. Eye Development: DHA is also essential for the development of the eyes, as it is the major fatty acid found in the retina, constituting approximately 93% of all omega-3 fatty acids. This high presence of DHA underscores its significance in eye health and visual development.

Studies indicate that during the last trimester, a fetus receives approximately 67 mg of DHA daily from the mother. This requirement increases to 70-80 mg daily during breastfeeding. The substantial demand for DHA during pregnancy and breastfeeding can deplete the mother’s DHA stores to below pre-pregnancy levels by up to 50%, and it can take months to partially replenish these levels. This depletion may pose health risks for the mother, including postpartum depression.

Research has demonstrated that sufficient DHA intake during pregnancy results in several positive outcomes for babies, such as better social behaviour, higher social development scores, enhanced verbal intelligence and reduced risk of pre-term labor, pre-eclampsia, and low birth weight.

 

RECOMMENDATIONS FOR PREGNANT MOMS

When it comes to recommendations for omega-3s, the guidelines can vary depending on the source. To help clarify, I’ve summarized some of the key recommendations below:

The Ministry of Health Malaysia (RNI)

  • 200mg DHA daily

American Pregnancy Association

  • 300 mg DHA daily
The American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women, women who may become pregnant, and breastfeeding mothers to follow the FDA and EPA (US Environmental Protection Agency)’s advice:
  • Consume 2-3 servings of low mercury fish per week, 8-12 ounces of fatty fish in total.

RECOMMENDATIONS FOR MOMS: 

Those who are pregnant or breastfeeding should aim to consume 200 to 300 mg of DHA each day, which means eating 8 to 12 ounces (2 to 3 servings) per week of a variety of fish lower in mercury.

RECOMMENDATIONS FOR BABIES AND TODDLERS

The Institute of Medicine (IOM) has not established specific intake recommendations for EPA and DHA. The current recommendations for total omega-3s intake for babies aged 0-12 months is 0.5g per day, and for toddlers aged 1-3 years old, the recommendation increases to 0.7g ALA per day. These targets can be met if the mother is adhering to her recommended DHA intake and breastfeeding.

American Pregnancy Association

  • Infants (1-18 months & < 15 lbs): 32 mg/lb EPA + DHA
  • Children (1.5-15 years): 15 mg/lb EPA + DHA

FDA

Children should consume two servings of fatty fish per week.

  • A serving size is about:
    • Ages 1-3 years: 1 ounce
    • Ages 4-7 years: 2 ounces
    • Ages 8-10 years: 3 ounces
    • 11 years and older: 4 ounces

RECOMMENDATIONS FOR CHILDREN: 

  • Offer ultra-low mercury fish weekly, aiming for at least 2 x 1 oz. servings of DHA rich options per week.
  • Offer low mercury fish once every two weeks.
  • Offer moderately high mercury fish once every month.
  • Avoid high mercury fish for babies altogether.

 

THE FOOD SOURCE OF DHA

DHA is primarily found in fatty fish and shellfish such as salmon, herring, sardines, and trout. However, it’s important to be mindful of mercury levels, especially for pregnant women and children.

High-mercury fish like fresh/frozen tuna (big eye), tilefish, shark, swordfish, king mackerel, marlin, and orange roughy should be completely AVOIDED  during pregnancy and up to 2 years old for your baby’s safety.

But don’t worry, there are plenty of low-mercury fish options packed with DHA to help you meet your nutritional needs.

ULTRA LOW-MERCURY FISH  

Here are some ultra-low mercury fish (0.06 ppm of mercury or less) and rich in DHA. Offer these fish as often as you like, aiming for at least twice per week.

**The fish in bold are high in DHA with at least 0.4g DHA/100g** (reference)

  • Anchovies 江鱼仔
  • Atlantic mackerel 大西洋鲭鱼
  • Black sea bass 黑鲈鱼
  • Butterfish 奶油鱼
  • Catfish 鲶鱼
  • Clam 蛤蜊
  • Crawfish 小龙虾
  • Flounder 比目鱼
  • Haddock (Atlantic) 黑线鳕
  • Mullet 鲻鱼
  • Oyster 牡蛎/生蚝
  • Plaice 欧蝶鱼
  • Pollock 狭鳕
  • Salmon (Atlantic farmed, fresh, canned) 三文鱼
  • Sardine 沙丁鱼
  • Scallop 扇贝
  • Shad 西鲱
  • Shrimp 虾
  • Smelt 胡瓜鱼
  • Sole 鳎鱼
  • Squid 鱿鱼
  • Tilapia 罗非鱼
  • Trout, freshwater 淡水鳟鱼
  • Whiting 怀廷鱼

LOW MERCURY FISH 

Offer low mercury fish (0.07 and 0.15 ppm of mercury) once every two weeks.

  • Atlantic croaker
  • Cod 鳕鱼
  • Crab 螃蟹
  • Hake 无须鳕
  • Herring 鲱鱼
  • Lobster (American and spiny) 龙虾（美洲和刺龙虾）
  • Pacific chub mackerel 太平洋黑鲭鱼
  • Perch (freshwater and ocean) 鲈鱼（淡水和海洋）
  • Pickerel 狗鱼
  • Skate 鳐鱼
  • Canned light tuna 罐装淡金枪鱼
  • Whitefish 白鱼
  • Buffalo fish 牛鱼
  • Carp 鲤鱼
  • Sheepshead 羊头鱼
  • Tilefish (Atlantic Ocean) 方头鱼（大西洋）

MODERATELY HIGH MERCURY FISH 

Offer moderately high mercury fish (0.16-0.25 ppm) once every month.

  • Halibut 大比目鱼
  • Mahi mahi 鲯鳅鱼
  • Monkfish 安康鱼
  • Snapper 红鲷鱼
  • Spanish mackerel 西班牙鲭鱼
  • Striped bass 条纹鲈鱼
  • Weakfish / sea trout 海鲂鱼

HIGH MERCURY FISH 

The following fish, with mercury levels between 0.25 and 0.45 ppm, are considered very high in mercury and should be completely avoided for babies and pregnant moms.

  • King mackerel 鲭王鱼
  • Marlin 枪鱼
  • Orange roughy 橙鲷
  • Shark 鲨鱼
  • Swordfish 剑鱼
  • Tilefish (from Gulf of Mexico) 方头鱼（墨西哥湾）
  • Big eye tuna 大眼金枪鱼
  • Bluefish (Atlantic) 蓝鱼（大西洋）
  • Chilean sea bass 智利海鲈鱼
  • Grouper 石斑鱼
  • Sablefish 黑鳕鱼
  • Tuna albacore / white tuna, canned 长鳍金枪鱼 / 白金枪鱼，罐装
  • Tuna albacore / white tuna, fresh/frozen 长鳍金枪鱼 / 白金枪鱼，新鲜/冷冻
  • Tuna yellowfin 黄鳍金枪鱼
  • White croaker / Pacific croaker 白石首鱼 / 太平洋石首鱼

 

NOT A FISH EATER OR PICKY EATER

If you find it challenging to consume fish regularly during pregnancy or you have a picky eater at home, consider omega-3 enriched eggs, which typically provide 75-100mg of DHA per serving.

 

FOR FORMULA-FED BABIES 

For babies who haven’t started solids yet, they rely on breastmilk or formula for their DHA needs. If you’re breastfeeding, prioritize consuming DHA-rich foods to benefit both you and your baby. If formula feeding, opt for a formula with approximately 11.5 mg/100 mL of DHA, similar to the average level found in breast milk. This ensures your baby receives adequate DHA for healthy development.

 

EPA+DHA OR DHA ONLY

A common question is whether babies need both EPA and DHA or just DHA. While EPA is important for immune and heart health at any age, it isn’t stored in significant amounts in the brain and retina. DHA, on the other hand, is crucial for early development, especially for the brain and eyes. This is why healthcare professionals often emphasize DHA when talking about omega-3s during pregnancy and early childhood. However, since healthy fats support overall brain health and neural connectivity, it’s beneficial for babies to have adequate levels of both EPA and DHA.

IF YOU EAT FISH, DO YOU STILL NEED DHA SUPPLEMENTS?

You might wonder if consuming fish provides enough DHA, do you still need to take DHA supplements as part of your plan for nutrition during pregnancy.

Pregnant and lactating women should consume 2-3 servings  of a variety of fish weekly. However, even with this recommendation, you may not reach the desired DHA levels. The DHA content varies across fish species, and commonly consumed fish in Malaysia, like Indian mackerel (kembong), anchovies (ikan billis), yellow-tail and yellow-stripe scads (selar kuning), tuna (tongkol), torpedo scads (cincaru), Indian and short-fin scads (selayang), pomfret (bawal), red snapper (merah), king mackerel (tenggiri), merine catfish (jahan) and stingray (pari) have lower DHA levels compared to fish like salmon, herring, or canned white tuna.

In light of this, DHA supplementation offers a convenient solution to ensure you meet your daily DHA requirements. It simplifies monitoring your DHA intake, guaranteeing adequate levels each day, irrespective of variations in fish consumption.

Cod liver oil contains fish oil but because it also contains vitamin A, it should be AVOIDED in pregnancy.

 

WHAT ABOUT VEGAN? 

Since fish is not a part of vegan diets and may also be excluded from certain vegetarian diets, obtaining enough DHA solely through diet can be challenging. While fish remains the best source of DHA, there are plant-based alternatives (ALA) such as walnuts and flax seeds that are rich in Omega-3 fatty acids.

Unfortunately, the conversion of ALA to DHA is inefficient, making it difficult to obtain adequate levels solely from plant-based sources. Therefore, I recommend considering an Omega-3 supplement containing at least 200 mg/day to ensure sufficient DHA intake. Additionally, for those following a vegan lifestyle, there are now vegan-friendly DHA supplements (Microalgae Oils) available, derived from algae rather than fish, providing a reliable source of this essential nutrient without compromising dietary preferences.

 

WHAT ABOUT ALLERGIC TO FISH?

Finned fish and shellfish are considered two different top allergens. Finned fish include species like salmon, cod, and sardines, while shellfish include shrimp, crab, and lobsters.

If your child is allergic to shellfish, it doesn’t necessarily mean they will be allergic to finned fish, as the two are biologically different. Both types of fish should be introduced EARLY and OFTEN when your child shows all signs of developmental readiness for starting solids, typically around six months.

Fish is among the top 9 allergens. For detailed guidance on introducing allergen-containing foods, refer to my post on How to Prevent Food Allergy When Starting Solids.

Also, fish bones can be a choking hazard. Be sure to carefully check for bones when offering fish to your baby!

 

HOW TO CHOOSE AN OMEGA-3 SUPPLEMENT 

There are various omega-3 supplements available on the market, when it comes to choosing an omega-3 supplement for your child, there are several important factors to consider:

1. Quality and Purity

  • Third-Party Testing: Ensure the fish oil manufacturer provides documentation of third-party lab results showing the purity levels of their fish oil, down to the particles per trillion level.
  • Manufacturing Standards: Check the quality standards the manufacturer uses. Reputable standards include the Norwegian Medicinal Standard, the European Pharmacopoeia Standard, and the Council for Responsible Nutrition’s 2006 monograph. These standards guarantee quality by setting maximum allowances for toxins.

2. Form of the Supplement

  • Child-Friendly Forms: Since children often find capsules difficult to swallow, look for omega-3 supplements in the form of jelly, oil, gel capsules, or chewable tablets.
  • Gummies Caution: Fish oil gummies are popular, but the typical dosage required to meet daily omega-3 needs might be high, leading to a high sugar intake and potential cavities. Be cautious of this and try to balance with other low-sugar options.

3. Dosage and Safety

  • Age Appropriateness: Choose a supplement suitable for your child’s age. Always follow the instructions on the package and do not exceed the suggested dosage.
  • Avoid Choking Hazards: For children under 3 years of age, avoid giving capsules as they are a choking hazard. Opt for gummies or liquid forms instead.

4. Source of the Supplement

  • Refined Oils vs. Fish Liver Oils: Purchase supplements made from refined oils from the flesh of fish rather than fish livers. Cod liver oils, which contain fish oil, vitamin D, and pre-formed vitamin A (retinol), can be problematic due to the fat-soluble nature of vitamin A. Excessive intake can cause serious health issues. Different brands contain varying amounts of vitamin A, so be mindful of the Recommended Dietary Allowance (RDA) for your child’s age:
        • 1 to 2 years: 250 mcg
        • 3 to 6 years: 300 mcg
        • 7 to 10 years: 400 mcg
        • 10 to 12 years: 575 mcg

 

BOTTOM LINE

In addition to their well-known benefits for heart health, cholesterol levels, and brain function, omega-3 fatty acids are especially important during pregnancy and infancy. DHA, a type of omega-3, is vital for the development of the fetal brain and eyes, particularly in the third trimester and early childhood.

Omega-3 fatty acids play a crucial role in promoting various aspects of overall health, including heart health, cholesterol levels, and brain function.

 

References: 

  1. https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish-questions-answers.html
  2. https://www.who.int/news-room/fact-sheets/detail/mercury-and-health
  3. https://seafood.oregonstate.edu/sites/agscid7/files/snic/omega-3-content-in-fish.pdf
  4. https://www.fda.gov/food/consumers/advice-about-eating-fish
  5. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
how-to-help-your-child-to-gain-weight-photo

How to Help Your Child to Gain Weight

by with No Comment Child & Family NutritionInfant NutritionToddler NutritionWeight Management

So often in the media we hear about the obesity epidemic and how too many children are overweight or obese. But what about those on the flip side of the coin? Some children may have difficulty eating due to selective food choices, aversions, or underlying medical concerns, making it challenging for them to consume enough calories to support their growth and development.

Being underweight is not the same as simply being thin or slender. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity.

The child’s weight can cause great worry to the parents.

IS YOUR CHILD REALLY UNDERWEIGHT?

Assessing whether your child is truly underweight is the first step in addressing any concerns you may have. It’s important not to let comments from others or comparisons with other children cause unnecessary worry.

If you’re concerned about your child’s weight, it’s best to seek professional advice from your health care professionals. Weight loss or inadequate weight gain can sometimes be a sign of an underlying medical condition, so it’s important to have your child evaluated if you’re worried.

By consulting with health care professionals, you can get a better understanding of your child’s weight status and any potential issues that may need to be addressed. This will help ensure that your child receives the appropriate support and guidance to promote their overall health and well-being.

THIN OR UNDERWEIGHT? CHECK THE GROWTH CHART 

Children demonstrate their thriving and well-being through normal growth and development, which is typically assessed and monitored using growth charts. Public health nurses or pediatricians routinely plot a child’s weight, length, or height on these charts during well-visits and check-ups.

By tracking a child’s growth over time and comparing it to standardized growth curves, health care professionals can assess whether the child is growing at an appropriate rate for their age and identify any potential concerns. This allows for early intervention if there are any signs of growth faltering or deviation from the expected growth trajectory.

There are 4 nutrition indices to define nutritional status of children as measure through anthropometric measurements – body weight and height.

  1. weight-for-age (risk for underweight)
  2. height-for-age (risk for stunting)
  3. body mass index (BMI)-for-age (risk for overweight)
  4. weight-for-height (risk for wasting)

Percentiles (from 3 to 97) represent the normal window of growth we can expect for children.

The 50th percentile shows the AVERAGE – This is where most children are.

It means that below 50th percentile is lower than the average, but still normal. Above 50th percentile is above the average, but still normal too!

Here’s what the percentile values on a growth chart do mean:⠀

A 2 year old boy who places on the 48th percentile on the weight-for-age growth chart means that 52% of all the boys (same age) out there weigh more than him and 48% weigh less than him.⠀

OR

Even if your child is at the 8th percentile for his weight, meaning that 92% of kids his age weigh more than he does, if he has always been at the 8th percentile, then he is likely growing normally. It would be concerning and it might mean there was a problem with his growth if he had previously been at the 50th or 75th percentile and had now fallen down to the 8th percentile

What you should actually look at is how they progress over time on the growth chart and whether or not they’re staying on THEIR particular curve. Children who are growing normally will track their growth predictably on their own personal growth curve. Whether 48th percentile or 8th percentile, it doesn’t mean that his particular weight is good, bad, right or wrong. There is no “goal” to reach here. It just shows that body come in all shapes and forms. Some children are meant to be more petite or smaller, some are meant to be more largely built or much taller. Just look at their parents and family history as a good indicator! Genetics will win!

If time passes and you notice they’ve dropped from the 48th to the 15th percentile, that’s more of a concern! Same thing goes when it’s a big jump from the 60th percentile to the 85th percentile. That’s more of what we would call “falling off the growth curve”. It could be, of course, due to over/under-eating, malabsorption issues or some other underlying medical issue or it could be something as simple as a growth spurt.⠀

The key message here is that there’s no right or wrong percentile for your toddler! Every child has their own established growth curve. Where another child has nothing to do with where your child should be. Having a chubby or a skinny toddler does not mean they are healthy or not healthy. And trying to actively change their natural curve does a lot more harm than good.⠀

Last, the growth chart is a good indicator of your child’s overall nutritional status.  If your child appears to be maintaining a usual and predictable pattern on the curve, you can rest assured that your child is getting adequate calories for normal growth.

It is not just about extra calories.

 

WHAT HAPPENS IF FALTERING GROWTH OR UNDERWEIGHT IS DIAGNOSED? 

If faltering growth or underweight is diagnosed in a child, it can be an indicator of underlying health conditions or developmental concerns. In such cases, the doctor will typically refer the child to a pediatrician, a specialist child doctor, for further investigations.

Additionally, the pediatrician should refer the child to see a Pediatric Dietitian to assess their diet and eating routine. If this referral does not occur, it’s important for parents to advocate for their child and request a referral. They can also choose to seek assistance from a private dietitian specializing in pediatrics.

 

GETTING STARTED 

Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to feed them high calorie foods to boost their weight.

First, building a healthy food relationship (not just calories) is more important.

Understand the Feeding Relationship 

A parent’s role is to choose what foods to offer, when, and where. Parents should provide healthy foods and offer regular meals and snacks.

A child’s role is to decide how much to eat and whether or not to eat at each meal.

Zero Pressure

Sometimes your child may refuse meals or snacks. Don’t beg, bribe or threaten your child to eat certain kinds or amounts of food.

Pressuring a child to eat can make them eat less. 

Away from Distraction 

Families should enjoy healthy eating together. Your child shouldn’t be singled out from the rest of the family. Everybody eats at the table together. Your child will focus on eating with fewer distractions. Turn off the TV, computer, IPad, and put toys aside around feeding time.

Stick to Mealtime Schedule

Regular meals and snacks will help your child eat enough food to grow well and be healthy. Offer food every 2-3 hours at planned times.

Offer 3 meals and 2-3 snacks each day. 

Watch Empty Calories

Limit foods like sugary drinks, candies, potato chips and donuts. These foods don’t help children grow well.

Set Mealtime Boundaries

Set some table rules at meal times such as “everyone stays at the table until dad/mum’s finished”, even if your child doesn’t want to eat what you’ve served. Because they are sitting with food in front of them, they may end up picking at it! This is useful if your child wants to rush off and play rather than eat. But don’t force or nag them to eat. You’re just asking them to stay at the table. You don’t want to turn mealtimes into a battle.

Avoid Filling Up on Fluids 

Drinking too many fluids like milk and juice may make a child less hungry for meals and snacks.

Serve no more than 2-3 cups of milk each day. Limit fruit juice to 0-1/2 cup each day.  

Read Label

Limit foods and drinks labelled “light”, “low fat”, “fat-free”, “low calorie” or “sugar-free”.

Watch Your Languages 

Watch your language and conversation around body size and shapes. If you talk about people being fat, on a diet, over-eating, or you are watching your own weight by counting calories or you obsess over food labels and your own body shape, then a child picks up on this quickly. Children mirror a parent’s pattern and chatter. Catch yourself out and avoid this kind of chatter, especially if your child has suddenly started eating less and is starting to lose weight, they may have started dieting because of this unhealthy conversation.

 

CAN FOOD INTOLERANCE AFFECT MY CHILD’S WEIGHT?

Yes, food intolerance can potentially contribute to a child’s low weight if it leads to inadequate food intake or nutrient absorption. For example, lactose intolerance may necessitate restricting certain dairy products, which could impact a child’s overall nutrient intake if suitable alternatives are not provided.

It’s crucial to ensure that any foods omitted from a child’s diet due to intolerance are replaced with suitable alternatives to prevent nutritional deficiencies. Unfortunately, many children may not receive proper guidance on how to replace missing nutrients when certain foods are eliminated from their diets.

Consulting with a Pediatric Dietitian can provide tailored dietary advice to ensure that your child receives all the necessary nutrients for growth and development, even in the presence of food intolerances. A dietitian can help identify suitable alternatives and ensure that the child’s diet remains balanced and nutritious.

 

CAN CONSTIPATION CONTRIBUTE TO POOR APPETITE?

Yes, constipation can contribute to poor appetite in children because they may feel full or uncomfortable, leading to a decreased desire to eat.

To help alleviate constipation and improve appetite, you can incorporate the following strategies:

  1. Offer fruits and vegetables at least five times a day. These foods are rich in fiber, which can aid digestion and alleviate constipation.
  2. Ensure your child drinks at least eight glasses of water each day, and even more in warmer weather. Staying hydrated can help soften stool and promote regular bowel movements.
  3. Replace white versions of breakfast cereals, pasta, rice, and bread with wholemeal or wholegrain versions. Whole grains are higher in fiber, which can help regulate bowel movements and prevent constipation.

Implementing these dietary changes can help manage constipation and promote a healthy appetite in children. Additionally, I have another blog on managing constipation, you can read here.

 

FOODS TO GAIN WEIGHT 

Parents and caregivers often ask: “How can I help my underweight child gain weight with calorie-dense foods?” or“How many calories should my children be eating?”.

They are usually struggling with knowing which foods to feed their child to help them gain weight.

Every Bite Count 

Every bite of food and every gulp of liquid can make a contribution to your child’s ability to gain weight and grow. Offer foods high in calories and rich in nutrients at every meal and snack.

Make some simple switches to double up their energy intake without making them eat more. 

THE RIGHT WAY TO INCREASE CALORIES 

In Malaysia, it’s easy to find highly processed sugary snacks, many are packed with empty calories lacking in essential nutrients like protein, fiber, vitamins, and minerals.

When aiming to increase your child’s calorie intake, it’s crucial to prioritize nutrient-rich foods. Here’s what to look for:

1. High Protein

Protein plays a crucial role in supporting growth hormone levels and may aid in increasing height and weight, especially in children who are extremely picky eaters or experiencing stunted growth. Complete protein sources contain all the essential amino acids necessary for child growth. These include:

  1. Lean meats
  2. Poultry
  3. Fish
  4. Eggs
  5. Milk
  6. Cheese
  7. Yogurt
  8. Soybeans
  9. Quinoa

However, even if a protein source is incomplete, you can still combine different sources strategically throughout the day to ensure your child receives all the necessary amino acids.

Here are some examples of high-calorie protein sources:

  1. Eggs
  2. Greek yogurt
  3. Cottage cheese
  4. Meat, poultry, and fish
  5. Tofu
  6. Beans and other legumes
  7. Hemp seeds
  8. Nutritional yeast
  9. Protein powders (which may be beneficial in some cases, but it’s important to choose high-quality brands)

 

2. Healthy Fats

Healthy fats are essential for providing concentrated calories, supporting brain function, and aiding in the absorption of fat-soluble vitamins like A, D, E, and K. Including a good source of healthy fats in each meal is ideal for overall health. Here are some examples of healthy fats:

  1. Avocado
  2. Coconut, coconut oil, and coconut milk
  3. Olive oil
  4. Full-fat dairy products such as cheese, milk, yogurt, and kefir
  5. Fatty fish like salmon, tuna, sardines, and mackerel
  6. Nut and seed butters (great for adding to smoothies)
  7. Chia seeds and flaxseeds
  8. Tahini and sesame seeds
  9. Butter and ghee
  10. Good quality mayonnaise

 

3. Iron

It’s well known that iron deficiency leads to a failure to grow at normal rates, and with the high rates of iron deficiency even in Malaysia, focusing on iron (and vitamin C for absorption) is critical for underweight/short stature children.

Examples of high calorie iron rich foods include:

  • Beef
  • Chicken
  • Fortified Oats
  • Beans and lentils
  • Tofu
  • Dried apricots

 

4. Calcium and Vitamin D

Calcium and Vitamin D are vital for bone growth, especially in growing children. Ensuring an adequate intake of calcium is particularly important for vegan children to support their overall health and growth. Here are some high-calorie sources of calcium and Vitamin D:

  1. Full-fat yogurt
  2. Full-fat cheese
  3. Salmon, rainbow trout, sardines (also rich in Vitamin D)
  4. White beans
  5. Soybeans (edamame)
  6. Egg yolks

 

5. High Fibre

In addition to these sources, quick forms of calories from high fibre starchy fruits and vegetables are essential for providing energy from unprocessed foods in your child’s diet. Some examples include:

  1. Sweet potato
  2. Potato
  3. Winter squash
  4. Banana
  5. Grapes
  6. Pineapple
  7. Goji berries
  8. Raisins, prunes, dates

SOMETHING TO KEEP IN MIND 

Here are some tips to effectively increase your child’s calorie intake:

1. Customize Meals

Prepare meals with added calories specifically for your child without altering the entire family’s diet. For instance, add extra oil or butter to one serving of pasta, spread more nut butter on your child’s bread, serve whole milk with meals, or mix in additional cream and maple syrup to oatmeal.

2. Opt for Individual Servings

Purchase smaller packages and individual servings of foods to minimize waste while experimenting with different options.

3. Consider Portion Size

Recognize that young children have smaller stomachs and may not be able to consume large volumes of food. Choose foods from above that offer higher calorie in smaller portions.

For example, while hummus provides 25 calories per tablespoon, cream cheese offers 50 calories per tablespoon, and peanut butter provides 100 calories per tablespoon. If your child consumes small amounts, opt for calorie-dense options like cream cheese or peanut butter when serving with toast.

4. Maintain Balance

Ensure a balanced diet by incorporating high-calorie foods (that your child actually enjoy) alongside nutritious options. For example, if your family is having grilled chicken for dinner, pair it with high-calorie side dishes like sweet potato fries and steamed broccoli. Then, add extra butter to the portions for the child who requires additional calories.

 

ACTIVE LIFE 

Give your child more time to be active. Being active can make children hungrier for meals and snacks. Limit screen time, like watching TV and using other electronics. Read this post to learn how to increase physical activity level of your child.

 

BLUR PIC

I’ve also got another free FOODS TO GAIN WEIGHT guide you can use for your children to get you started so you can start feeling better about every bite your child takes.

BOTTOM LINE 

If you’re concerned about your child’s weight but they haven’t been diagnosed as underweight, it is important to discuss your concerns with their pediatrician. The pediatrician can review their growth history and determine if further evaluation or dietary adjustments are necessary.

Remember, the need for high calorie nutritious foods may be short term, and it’s essential to prioritise your child’s overall health and well-being. While it’s important for your child to eat, at the same time not to turn mealtime into a battle or power struggle. Creating a positive eating environment can help promote healthy eating habits in the long run.

If you’re struggling to put weight on your child or worried about their nutrition, consider seeking guidance from a pediatric dietitian. A dietitian can work with you to develop a tailored plain to meet your child’s nutritional needs and ensure they are receiving the necessary nutrients for growth and development. Ultimately, the goal is to have a healthy, happy, and confident child.

Are you worried about your thin child? Are you thinking that you might want some one-on-one nutrition counselling, either for you, or your baby or child? Check out my one-on-one nutrition counselling services here. 

Protein Foods For Vegetarian Child

Protein Foods For Vegetarian Child

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

If you’re dealing with a picky eater who doesn’t like meat, you might be concerned about their protein intake. There are plenty of nourishing non-meat protein sources to explore. Even if your family isn’t vegetarian, your child’s aversion to meat could come from various reasons. Perhaps they find meat difficult to chew or haven’t discovered a preferred way of eating it yet. It’s also possible that they’re making a connection between their love for animals and the food on their plate.

But here’s the good news! Meat is not the only source of protein! I’m here to break down the protein requirements for children and show you how to meet them, even if your children aren’t keen on meat. With a little creativity and exploration, you can ensure your child gets the protein they need for healthy growth and development.

WHAT IS PROTEIN? WHY DO WE NEED PROTEIN?

Protein is one of the three macronutrients that provide calories (or energy) in the diet, along with carbohydrates and fats. It’s essential for our health because it serves several important functions in the body.Firstly, protein plays a crucial role in building and repairing tissues, including muscle tissue. This makes it essential for supporting muscle growth and maintenance.Additionally, protein is involved in the production of hormones, enzymes, and other important molecules in the body. Hormones regulate various bodily functions, while enzymes facilitate chemical reactions that are necessary for metabolism and other physiological processes.Protein also plays a key role in supporting immune function, helping to defend the body against infections and illnesses.Every protein molecule is made up of smaller building blocks called amino acids.

20 different amino acids

There are 20 different amino acids that the body uses to build proteins, and each protein has a unique combination of these amino acids. Nine of these amino acids are considered ESSENTIAL because the body cannot produce them on its own, so they must be obtained from the diet. The remaining 11 amino acids are NONESSENTIAL because the body can synthesize them from other amino acids or compounds. For example, your body needs to consume enough of the essential amino acid phenylalanine for it to synthesize the nonessential amino acid tyrosine. Additionally, since your body can’t store essential amino acids, it’s crucial to continually provide your body with the protein it requires.<

9 essential amino acids:
  • histidine
  • isoleucine
  • leucine
  • lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine
Non-essential amino acids:
  • alanine
  • arginine
  • asparagine
  • aspartic acid
  • cystine
  • glutamic acid
  • glutamine
  • glycine
  • proline
  • serine
  • tyrosine

 

COMPLEMENTARY PROTEINS

Animal-based foods like meat, fish, poultry, eggs, and dairy are considered COMPLETE PROTEINS because they contain all nine essential amino acids that our bodies need. Plant proteins vary in their amino acid profiles, and different plant-based foods provide different essential amino acids.

Examples of plant-based complete protein foods include:

  • Ancient grains, like quinoa and amaranth
  • Buckwheat
  • Chia seeds
  • Hemp seeds
  • Soy products (edamame, tofu, tempeh, miso, soymilk)
  • Nutritional yeast
  • Spirulina

Examples of plant-based incomplete protein foods include:

*Legumes – lentils, peas and beans. 

Incomplete proteins can be paired together at meals or throughout the day to make a complete protein. This concept is often referred to as COMPLEMENTARY PROTEINS.

 

MEAL EXAMPLES

Grains + Legumes

  • Black bean soup and rice
  • Whole wheat bread and peanut butter
  • Oatmeal top with peanut butter
  • Pita bread with hummus

Nuts & Seeds + Legumes

  • Hummus (chickpeas and sesame seed paste)
  • Mixed roasted nuts, seeds, and peanuts

Veggies + Nuts & Seeds 

  • Spinach salad with nuts & seeds

By combining incomplete proteins you can ensure that you are getting all 9 amino acids. You don’t need to eat complementary proteins together at every meal. If you ate beans for lunch and then had some raw almonds for a snack later, you would be adding the methionine that you had missed out on during lunch.

As long as you get a variety of protein sources throughout the day can ensure you’re getting all the essential amino acids your body needs.

 

HOW MUCH PROTEIN DO CHILDREN NEED?

Babies from birth to 6 months:

At this stage, babies need at least 8 grams of protein per day. Babies are in big-time growth mode and require sufficient protein to meet their body’s needs. From 0-6 months, babies get all of the protein they need from breast milk or formula.

Babies from 7 to 12 months:

At this age, babies require at least 10 grams of protein per day. It can come from a combination of breastmilk and/or formula and the solid foods that they are eating. If it sometimes feels like more food ends up in the highchair or on the floor than it does in baby’s mouth, that’s normal! Rest assured that they are still getting protein from breastmilk/formula, and some from food, too.

Toddlers from 1 to 3 years:

As your child gets bigger, protein requirements increase. At this stage, toddlers need at least 12 grams of protein per day.  Of course, that’s just a minimum – they can get more than 13 grams! If they are not big eaters, don’t worry: 13 grams of protein equals just 1 egg and a small serving of Greek yogurt. Or it could be a couple of tablespoons of meat, some milk, and a small piece of cheese. It doesn’t take much to meet their needs.

Children age 4 to 6 years:

At this stage, children require at least 16 grams of protein per day. As with toddlers, it’s fine if they get more than this amount. Serve a variety of protein-rich foods at meals and snacks.

 

BEST PROTEIN FOR CHILDREN WHO REFUSE TO EAT MEAT 

For children who want to be a vegetarian, or refuse to eat meat and other animal sources of protein, I often ask them “Are you getting enough protein in your diet?”. Although meat often comes to mind first as a good source of protein, there are other foods that offer plenty of protein as well. The trick is to include protein-rich plant foods at EVERY MEAL AND SNACK can help meet their nutritional needs.

VEGETARIAN PROTEIN

Here’s a list of vegetarian protein sources that you can incorporate into your family’s diet:

  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy (milk, cheese, cottage cheese, kefir, Greek yogurt)
  9. Eggs
  10. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  11. Protein Powder
  12. Mycoprotein (Quorn, veggie burgers)
  13. Seitan
  14. Spirulina
  15. Nutritional yeast
  16. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)
VEGAN PROTEIN 
  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy free milk products (plant-based)
  9. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  10. Protein Powder
  11. Mycoprotein (Quorn, veggie burgers)
  12. Seitan
  13. Spirulina
  14. Nutritional yeast
  15. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)

Additionally, when opting for vegan dairy alternatives like cheese, yogurt, milk, butter and ice cream, it’s essential to check labels for protein content as it can vary widely among products.

NUTRIENTS THAT MAY BE DEFICIENT IN A VEGETARIAN DIET

It’s important for vegetarians or vegans to be mindful of potential nutrient deficiencies in their diet. Here are some nutrients that may be deficient in a vegetarian diet:

Calcium 

Calcium is an important mineral that’s essential for bone health, muscle function, and wound healing. While dairy products are well-known sources of calcium, there are plenty of plant-based options available as well. Here are some vegetarian sources of calcium:

  • Cheese
  • Yogurt
  • Milk (both dairy and fortified plant-based options like almond milk, soy milk, or oat milk)
  • Tofu (especially tofu processed with calcium sulfate)
  • Beans and pulses (such as chickpeas, black beans, and lentils)
  • Fish canned with bones (such as sardines or salmon)
  • Wholemeal bread
  • Fortified cereals
  • Dark green leafy vegetables (including broccoli, kale, collard greens, and bok choy)
Vitamin D

Vitamin D is an essential nutrient that contributes to healthy bones and also helps to control the amount of calcium in our blood. While oily fish and eggs are notable dietary sources of vitamin D, obtaining sufficient amounts solely from food can be challenging.

Also, in regions with hot climates like Malaysia, it can be challenging to safely expose babies/children to sunlight due to the risk of overheating and sunburn.

One option is to provide vitamin D supplements, as recommended by healthcare professionals. Vitamin D drops or supplements specifically formulated for infants are available and can help meet their vitamin D needs.

Iron

Iron plays a vital role in various bodily functions, including the production of hemoglobin for oxygen transport and supporting a healthy immune system. It’s important to note the difference between heme iron, primarily found in animal sources, and non-heme iron, found in plant-based foods. Since non-heme iron is less readily absorbed by the body, vegetarians may need to consume slightly more iron-rich foods to meet their daily requirements.

Including a variety of plant-based iron sources in meals is key. Some examples of iron-rich vegetarian foods include beans, lentils, tofu, tempeh, nuts, seeds, fortified cereals, and dark leafy greens like spinach and kale. Combining these foods with sources of vitamin C, such as citrus fruits, strawberries, tomatoes, or bell peppers, can enhance iron absorption.

Zinc

Zinc is another mineral with important functions in the body including cell and enzyme production, as well as wound healing. However, phytates found in plant foods like whole grains and beans can inhibit the absorption of zinc. Therefore, it’s essential to include adequate sources of zinc-containing foods in the diet. Here are some good sources of zinc: beans, whole grains, nuts & seeds, fermented soy (tempeh and miso).

Vitamin B12

B12 needs for the formation of healthy red blood cells, cell division, and maintaining nerve structure and function. It is primarily found in animal products, individuals following a vegetarian or vegan diet need to pay special attention to their B12 intake. If dairy and eggs are part of a child’s vegetarian diet, they are likely to obtain sufficient B12 from these sources. However, for those who exclude dairy and eggs, fortified cereals (Cheerios) and plant-based milks can serve as alternative sources of vitamin B12. Additionally, considering a B12 supplement for children following a vegetarian or vegan diet is a wise option to ensure they meet their nutritional needs.

Omega-3 Fatty Acids

Ensuring an adequate intake of omega-3 fatty acids is essential for overall health, including heart health, brain function, and inflammation regulation. While oily fish is a significant source of EPA and DHA omega-3 fatty acids, vegetarians can still obtain these nutrients from various plant-based sources.

Walnuts, flaxseeds (linseed), hemp seeds, chia seeds, and soybeans are excellent vegetarian sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. Additionally, oils such as hemp, rapeseed (canola), and flaxseed oils contain ALA and can be incorporated into cooking or salad dressings.

Omega-3 enriched foods, including eggs and certain dairy alternatives like milk, yogurt, bread, and spreads, can also provide a convenient source of omega-3 fatty acids for vegetarians. When choosing these products, look for labels indicating omega-3 enrichment to ensure you’re getting the desired nutrients.

Iodine

Iodine is an essential micronutrient that play a role in helping our bodies to make thyroid hormones. It can be found in dairy products, eggs and white fish and shell fish. If your children do not consume, it’s essential to consider fortified sources of iodine, such as milk alternatives or supplements.

 

CAN MY CHILD FOLLOW A VEGAN DIET?

Ensuring that vegetarian and vegan children receive adequate nutrition for healthy growth and development is crucial. While studies have shown that the growth of vegetarian children is comparable to meat-eating children, vegan children may sometimes be slightly shorter and lighter, though still within normal ranges.

A vegan diet excludes all animal products, which can increase the risk of deficiencies in certain nutrients, including calcium, vitamin D, iron, zinc, omega-3 fats, vitamin B12 and iodine. Vegan diets can sometimes be bulky and high in fiber, which may fill up toddlers’ stomachs without providing enough calories. Including energy and nutrient-dense foods like avocados, vegetable oils, seeds, nut butters, tofu, and pulses can help increase the nutrient and energy density of their diets.

WHAT TO OFFER VEGETARIAN CHILDREN?

For vegetarian children, offering full-fat dairy products such as milk, yogurt, and cheese, as well as eggs, can provide nutrient-dense sources of protein, fats, and energy. It’s essential to ensure a balanced and varied diet for children following vegetarian or vegan lifestyles to meet their nutritional needs for growth and development.

While a vegetarian or vegan diet may pose challenges in meeting nutritional needs, careful planning can ensure that it remains balanced and provides all the necessary nutrients for your child’s health and well-being. With attention to fortified foods and diverse plant-based sources of essential nutrients, a vegan diet can be nutritious and suitable for children.

At the same time, I believe the emotional and social aspects of a vegan diet are crucial considerations, especially for children and teenagers. It’s essential to support your child’s dietary choices while also being mindful of their emotional well-being and ensuring they have a positive relationship with food. Open communication within the family about the reasons behind their dietary preferences and strategies for navigating social situations can help foster a healthy approach to veganism. If there are concerns about eating disorders or challenges with social interactions related to the diet, seeking support from a healthcare professional or counselor may be beneficial.

 

DO MY CHILDREN NEED PROTEIN POWDER? 

NO, typically children do not need protein powder. Protein powders often contain additional ingredients that are unnecessary for children, including excess protein. Children generally obtain sufficient protein from their regular diet.

While it’s okay for children to consume a smoothie made with protein powder OCCASIONALLY, it’s not necessary to specifically incorporate protein powder into their diet. Regular food sources usually provide an adequate amount of protein for children’s nutritional needs.

If you are living with a picky eater, why not join PEACEFUL MEALTIMES.

 

BOTTOM LINE

Well-planned vegetarian diets can be nutritious and provide all the necessary nutrients for good health at every stage of life. However, careful planning is essential to ensure that all nutrient needs are met.

With the help of a dietitian, parents can create balanced and diverse vegetarian meal plans that meet their child’s nutritional needs and preferences. By working together, parents can ensure that their children thrive on a vegetarian diet and enjoy optimal health and well-being.

A multivitamin may be necessary to ensure they are getting essential nutrients. Always prioritize your child’s health and well-being by seeking professional advice when making dietary choices.

What are your favourite plant-based protein foods?

Can My Baby Get Enough Iron Using Baby Led Weaning

Can My Baby Get Enough Iron Using Baby Led Weaning

by with No Comment Baby Led WeaningInfant Nutrition

While I’m a fan of Baby Led Weaning (BLW), the concern about not getting enough iron intake is real, especially since many moms like to offer fruits and veggies as starter foods for their babies. In fact, this is one of the top mistakes parents make when practising BLW!

Iron deficiency is estimated to be the most common deficiency worldwide. It can lead to anemia, impaired growth and development, as well as impaired cognitive function, including delayed attention, learning difficulties and social withdrawal. According to Malaysia’s National Health and Morbidity Survey (NHMS) 2022 Maternal and Child Health report, 46.5% of children between 0-5 years old were anemic. Therefore, in contrast to the popular saying, “food before 1 IS NOT just for fun.”

INCREASED NEEDS

By the age of 6 months, your baby’s iron stores, acquired during pregnancy, begin to deplete. This depletion is influenced by factors such as the mother’s iron levels during gestation, delayed cord clamping at birth, and the baby’s gestational age at birth. Around eighty percent of the baby’s iron stores accumulate during the third trimester of pregnancy. If your baby is born “overdue,” it can be one of the advantages in this context.

While breast milk contains a smaller quantity of iron (0.5 mg/L) compared to formula, but the iron present in breast milk is significantly more easily absorbed – approximately 50% absorption, as opposed to the 10% absorption rate in iron-fortified formula. Consequently, both breastfed and formula-fed infants receive comparable amounts of iron.

As infants reach six months of age, they continue to obtain some iron from their breast milk or formula, but introducing solid foods becomes crucial to provide a supplementary source. These solids are commonly referred to as “complementary foods,” as they complement the nutritional intake from a baby’s milk.

The question then arises: How much additional iron do babies require, and where should they get it from to ensure adequate intake?

HOW MUCH IRON DOES MY BABY NEED?

So, how much iron does a full-term, healthy-weight baby need?

In North America, the Recommended Dietary Allowances (RDA) for iron

  • BABIES 0-6 MONTHS: 0.27 mg/day
  • BABIES 6-12 MONTHS: 11 mg/day
  • TODDLERS 1-3 YEARS: 7 mg/day

In Malaysia, The Recommended Nutrient Intake (RNI)

  • BABIES 6-11 MONTHS: 9 mg/day (10% bioavailability); 6 mg/day (15% bioavailability)
  • CHILDREN 1-6 YEARS: 6 mg/day (10% bioavailability); 4 mg/day (15% bioavailability)

Therefore, I think it depends where you are. The good aiming point is about 7-8 mg of iron daily for 6-12 month olds who consume meat. For vegetarian babies, a better target is probably 9-11 mg per day.

It is important to note that 11mg (RDA) is an average requirement (from breastmilk/formula and food) for ages 7 to 12 months. Babies’ iron needs don’t suddenly surge overnight, it’s a significant increase that we should strive to approach as quickly as possible. There can be a big difference in size and appetite between a 7 month old and a year old child. 12-month olds will need more iron than seven-month olds, but they can also eat more food, so they will work up to this amount gradually. The great news is that babies progress very quickly to consuming a fair amount of food with BLW.

Furthermore, you do not need to be counting the exact amount in milligrams of iron your child consumes each day – this is wearisome and stressful. The main goal is to provide as many iron-rich foods throughout the day as possible.

SIGNS OF IRON DEFICIENCY

If you’re worried that your child isn’t getting enough iron, here are some signs and symptoms of iron deficiency you can watch for:

  • Slow weight gain
  • Little or no appetite
  • Pale skin
  • Always tired
  • Cold hands and feet
  • Brittle nails
  • Poor immunity (often sick or frequent infections)

To prevent anemia, the American Academy of Pediatrics recommends conducting a blood test on all 12-month-olds to assess their iron levels. In Malaysia, if you’ve concerns about your child’s iron intake or notice signs of deficiency, it is advisable to consult a doctor and request a blood test.

If the levels are significantly low, it is necessary to provide your child  with iron supplements for a few months, as relying solely on food is unlikely to be enough to restore iron levels to normal levels.

CAN BABY LED WEANERS GET ENOUGH IRON (RESEARCH)

According to Baby-led Introduction to Starting SolidS (BLISS) study, two hundred families from New Zealand were divided into two groups: the BLISS group and the control group.

In the BLISS group, parents were taught to prevent choking, growth faltering and how tonsure an adequate intake of iron-rich foods while self-feeding. They were encouraged to offer at each meal:

  • High iron food (e.g., red meat and fortified cereals)
  • Energy-rich food (e.g., cheese or avocado)
  • Easy-to-eat food ((e.g., fruit or veggie)

A study originating from the BLISS trial, titled “Impact of a Modified Version of Baby-Led Weaning on Iron Intake and Status: A Randomized Controlled Trial,” examined the effects. Nutrient intake at 7 and 12 months of age was assessed through weighted 3-day diet records. Additionally, the iron status of the babies was analyzed using a blood sample taken at 12 months of age.

The results indicated that 83% of babies in both the control and BLISS groups had adequate iron levels, with 5% in the control group and 7% in the BLISS group showing signs of anemia. No significant differences were observed between the two groups in terms of iron levels and stores at either 7 or 12 months of age.

This is indeed promising news! With additional education on the safe implementation of BLW, it has the potential to serve as a nutritious and safe approach to introducing solid foods.

So, Can BLW Babies Get Enough Iron?

The short answer is YES! It is possible.

The main source of iron for traditionally weaned babies is iron-fortified rice cereal, which is usually skipped in BLW. But, baby led weaners can absolutely get enough iron in their diets! In fact, BLW babies typically consume meat if it’s part of the family’s diet, whereas traditionally weaned babies might not eat meat right away at the beginning of starting solids. As long as parents focus on offering iron-rich foods at each meal, there is no significant difference in the iron status between babies following the BLW approach and those being fed purees.

Vegetarian and vegan infants might encounter more challenges in obtaining sufficient iron, yet this goal is achievable through strategic planning by parents. By conscientiously providing iron-rich foods or incorporating rice cereal, the necessary iron intake can still be achieved.

WHAT FOODS ARE HIGH IN IRON

There are two types of iron sources: heme and non-heme. Heme iron, is found in animal products like meat, fish, and poultry, the human body has a high absorption rates at approximately 20%. Conversely, non-heme iron is found in plant sources like soy, lentils, beans, and even eggs, but it is less easily absorbed by the body, with only around 10% uptake. It is crucial to recognize that iron sources vary in their bioavailability.

I don’t believe in focussing on numbers and exact amounts of iron/foods to give, as this approach can lead to unnecessary stress. However, I do think it is useful to know the amounts of iron found in realistic serving sizes of some of the foods mentioned below. Here are a few examples along with approximate iron levels:

HEME-IRON FOODS:

  • Liver (chicken, turkey, lamb), cooked* = 6.2-9.7 mg
  • Ground beef (75 g) = 1.3-2.2 mg
  • Ground chicken/pork (75 g) = 0.8-1.2 mg
  • Chicken (75 g) = 0.4-2 mg (dark meat has higher levels than white meat)
  • Sardines, canned (75 g) = 1.7-2.2 mg
  • Tuna, light, canned in water (75 g) = 1.2 mg

*While liver is an excellent source of iron, it contains an excessive amount of preformed Vitamin A, which could be toxic. The Upper Limit recommended for ages up to 3 years is 600 micrograms, whereas just 1 oz of liver contains over 5,000 micrograms. Plus, the liver is the filter for our body, and it can also contain metals.

How to serve heme-iron foods in BLW:

  • Ground meat sauce
  • Baby burgers or meatballs
  • Offer no-added salt canned sardines as finger food
  • Pressure or slow-cooked pork or beef roast, shredded
  • Pork ribs or chicken legs (removed of gristle)
  • Boneless chicken thighs, cut into finger-sized strips
  • Fish or salmon cakes

NON-HEME IRON FOODS:

  • Eggs (2 eggs) – 1.2 – 1.8 mg
  • Edamame (1/2 cup) = 1.9-2.4 mg
  • Tofu (¾ cup) = 2.4-8 mg
  • Lentils (¾ cup) = 4.1-4.9 mg
  • Beans (white, kidney, navy, pinto, black, etc.) (¾ cup) = 2.6-4.9 mg
  • Hummus (¼ cup) = 1.4 mg
  • Oatmeal, instant, cooked (¾ cup) = 4.5-6.6 mg
  • Wheat germ (1 tbsp) = 1.2 g
  • Spinach, cooked (½ cup) = 2.0 -3.4 mg
  • Hemp hearts (1 tbsp) = 1.4 mg
  • Blackstrap molasses (1 tbsp) = 3.6 mg

How to serve non-heme iron foods in BLW:

  • Eggs fried and sliced in strips or scrambled
  • Firm tofu strips sautéed or roasted.
  • Blend soft tofu into smoothies for variety.
  • Add blackstrap molasses to baking.
  • Sprinkle wheat germ or hemp hearts on yogurt or blend into a smoothie.
  • Serve hummus on a strip of toast.
  • Black beans are a good finger food to practice the pincer grasp.
  • Smush larger beans like chickpeas with your finger, so they’re not a choking hazard.
  • Bean or lentil patties.
  • Nut butters on toast fingers.

TIPS TO GET ENOUGH IRON WHILE USING BLW (6-12 months)

  1. Continue providing adequate breast milk or formula as the baby’s main source of nutrients. At this age, solid foods serve as complimentary options to to boost baby’s nutrient intake and gradually prepare their digestive system for a complete transition to solids.
  2. Ensure that every meal includes a source of iron, both heme and non-heme iron.
  3. Incorporate fortified powder infant cereal baked into finger foods. You can also substitute half of the flour in your pancake recipes with fortified infant cereal.
  4. Pair iron-rich foods with vitamin C rich foods, to increase the absorption of non-heme iron in the body. Consider top[ing fortified pancakes or cereal with fruit compote; serve lentils in stewed tomatoes and adding spinach to a fruit smoothie.
    Other good sources of vitamin C, including bell peppers, tomatoes, broccoli, citrus fruit and berries, etc. Ground meat in a tomato-based sauce forms an ideal combination.

  5. Cook with cast iron cookware. Cooking with cast-iron pots and pans safely introduces additional iron to the prepared dishes. If you don’t have one, you can try a product called the Lucky Iron Fish®. This is a simple, reusable and effective cooking tool that adds extra iron to your daily foods, soups or drinks. It is an affordable solution, especially for those with iron deficiency anemia.
  6. Cook with garlic or onion. Preparing meals with allium-containing ingredients (such as garlic and onions) can help increase iron absorption.

BOTTOM LINE 

Regardless of which feeding approach you choose, it is recommended to introduce iron-rich foods at around 6 months of age depending on their developmental readiness for trying solid foods.
A baby following the baby led weaning approach can indeed obtain sufficient iron intake, by offering a variety of iron-rich food sources.

For more help with baby led weaning and how to help you baby succeed with eating, be sure to check out my 3 months TRANSFORM program. 

Know the Difference between Gagging and Choking When Starting Solids

Know The Difference Between Gagging and Choking When Starting Solids

by with No Comment Baby Led WeaningInfant Nutrition

Many parents are terrified of feeding their baby beyond purees or finger foods.

“Is there a risk of my baby choking if I introduce finger food?”

“What is the difference between gagging and choking?”

“How to prevent my child from choking?”

“What should I do if my baby starts choking or gagging?”

“How can I overcome my intense fear of choking when feeding my baby?”

DOES BLW INCREASE THE RISK OF CHOKING? (WHAT THE RESEARCH SAY)

A 2021 review study quoted: “Fear of choking was an important factor in parents’ decision not to implement BLW; however, this fear was not supported by the literature.”

Today, I will provide a breakdown of two studies that have examined the risk of choking associated with Baby Led Weaning as a method for introducing solids.

THE BLISS STUDY

BLISS stands for “Baby-Led Introduction to Starting Solids”. This clinical trial on choking was published in the “Pediatrics” journal and titled “A Baby-led Approach to Eating Solids and Risk of Choking” This study included 206 families.

During the study, parents completed questionnaires at 6, 7, 8, 9, and 12 months of age regarding their baby’s choking and gagging experiences. Additional follow-up questions were asked to parents who reported incidents of choking to gather information about the type of food consumed and how the choking was resolved.

The findings revealed that approximately 35% of babies experienced at least one episode of choking between the ages of 6 and 8 months. There was no significant difference in the incidence of choking between the two groups at any of the assessed time periods.

However, it was observed that babies who started with Baby Led Weaning initially experienced more frequent gagging at 6 months, which decreased by the time they reached 8 months. On the other hand, babies in the puree group exhibited an increase in gagging incidents by 8 months, likely due to their progression to consuming finger foods. It is important to note that the gagging stage is a normal part of learning to eat and cannot be entirely avoided.

Regarding cases where medical assistance was required due to choking, two babies choked on milk, while one choked on food that was placed in their mouth by a caregiver (it is not recommended with Baby Led Weaning). This highlights the fact that choking can occur with any type of food or substance.

Furthermore, the researchers discovered that both groups frequently offered choking hazards to their babies, and not all parents closely supervised their babies during feeding.

ANOTHER STUDY PUBLISHED BY Dr. Amy Brown

This observational study was titled “No difference in self-reported frequency of choking between infants introduced to solid foods using a baby-led weaning or traditional spoon-feeding approach. “

The survey also inquired about instances of choking experienced by the babies, including the frequency and the type of food involved (smooth puree, lumpy puree, or finger food).

The results indicated that 13.6% of the babies (155 out of the 1151) had experienced choking incidents. However, no significant correlation was found between the chosen method of introduction (BLW or traditional) or the frequency of spoon-feeding purees and the occurrence of choking.

It is noteworthy that among the babies who experienced choking, those following a traditional weaning approach had a higher number of choking episodes associated with finger foods and lumpy purees compared to babies following either strict or loose BLW.

This observation raises potential hypotheses: BLW mothers might exhibit lower anxiety levels, leading to less overinterpretation of choking incidents or excessive assistance during feeding, which can pose risks. Alternatively, the higher incidents of choking among traditional weaning babies could be attributed to their lower exposure to finger foods in the early stages, resulting in less practice when the gag reflex is more sensitive. This finding emphasizes the importance of introducing finger foods from the beginning, regardless of whether purees are included in the feeding approach.

Overall, based on the research, it suggests that the potential risk associated with BLW is not significantly higher compared to a traditional approach when initiating solid foods.

IS MIXED FEEDING SAFE?

Both Health Canada and the National Health Services (NHS) in the UK actually recommend a combination approach when introducing solids, which includes offering both finger foods and purees right from the start.

Despite some adamant claims made by Baby-led Weaning Facebook groups suggesting that this method increases the risk of choking, both research findings and personal experiences from my clients and my own child have not supported this belief.

Therefore, if you choose to incorporate both pureed foods and finger foods into your baby’s diet, there is no need to strictly adhere to the label of “Baby-led Weaning.” The important thing is to follow responsive feeding practices when spoon-feeding purees, being attentive to your baby’s hunger and fullness cues to avoid overfeeding. Additionally, make sure to offer finger foods during each meal to provide opportunities for your baby to practice self-feeding.

Ultimately, what matters most is following a feeding approach that suits your baby’s needs and abilities, regardless of the specific labels or guidelines, while prioritizing their safety and nutritional needs.

GAGGING

WHAT IS GAGGING?

Gagging is a natural reflex that helps prevent choking by stopping us from swallowing. It’s a normal and important part of learning to eat solid foods for babies. Gagging brings the food up to chew more before it goes back down, ensuring that only well-chewed food reaches the back of the throat to be swallowed.

Gag reflex effectively keeps larger food pieces near the front of the mouth, only allowing very well-chewed foods to the back to be swallowed.

During the initial stages of introducing solid foods, your baby’s gag reflex is positioned at the front one-third of their tongue. However, as they gain experience and exposure to different solid foods, the reflex gradually shifts further back. Eventually, it settles at the top of the throat, where the gag reflex is typically located in most adults.

WHAT TO DO IF YOUR BABY IS GAGGING

If your baby is gagging, avoid patting their back or attempting to stick your fingers in your baby’s mouth to remove the food, as this could cause the food to move deeper and potentially result in choking. Instead, demonstrate coughing the food up and spitting it out. Remember to stay calm and relaxed, as your reaction can influence your baby’s response to gagging and make the eating experience less enjoyable for them.

Never interfere! Allowing your baby to stay in control and figure it out on his own.

HOW TO PREVENT GAGGING

To help prevent gagging, there isn’t much you can do during your baby’s mealtime. However, you can start preparing them for learning how to eat by bringing them to the table around 5 months of age. Offer them a “hard munchable” item to chew on, such as a rib bone, celery, or a raw carrot. Although they won’t actually consume it, this will make your baby feel included in the family meal and increase their awareness of their mouth and how it functions. It can also strengthen their mouth muscles and potentially reduce a highly sensitive gag reflex.

WHEN TO GET HELP FOR GAGGING

If your baby continues to gag with every bite after a few weeks of introducing solid foods, it may be necessary to seek assistance from an Occupational Therapist or Speech-Language Pathologist.

Occasionally, babies may gag to the point of vomiting, which is also relatively common. To minimize this, try spacing out milk feedings from solids to ensure their stomach is not overly full during mealtime. This can reduce the likelihood of vomiting and prevent significant calorie loss.

If your baby consistently gags and vomits when eating solids exclusively, it might be beneficial to take a break from introducing solids for now. Your baby may not be quite ready, so waiting until they reach six months of age and then trying again could be a good approach.

For babies older than six months, consider offering purees for a week or two before reintroducing finger foods. While babies can still gag on purees, it might be easier for them to manage initially. Remember, it’s important to follow a baby-led approach if it aligns with your preferences and situation.

CHOKING

WHAT IS CHOKING?

Choking occurs when food accidentally enters the airway instead of the esophagus (food pipe).

During choking, a baby will not make much noise or may be completely silent as their air pipe becomes blocked. It is important to remember that loud gagging noises can be a positive sign in such situations.

When a baby is unable to obtain oxygen due to choking, their breathing is compromised, and their lips and face may turn blue.

IS CHOKING NORMAL FOR BABY LED WEANING

Fortunately, choking is significantly less common than gagging.

When reviewing the research, it is worth noting that approximately 13%-35% of babies in these studies were reported to have experienced choking at least once. Personally, I consider myself fortunate as I never had this experience with any of my children.

WHAT TO DO IF BABY CHOKES?

Choking is much more serious than gagging, and requires immediate intervention.

If there is another adult or older child present, quickly shout for their help and instruct them to call ambulance. In the absence of someone else, immediately make the call yourself while initiating infant CPR. Taking an infant first aid course can provide you with the knowledge and skills to handle such situations with confidence, even though the chances of it happening are unlikely.

KNOW THE DIFFERENCE BETWEEN CHOKING AND GAGGING

GAGGING 

Loud and red = gagging, let baby work it out

  • Face may turn bright red
  • Tongue will thrust forward
  • Making gagging noises
  • Sputtering coughing
  • No life threatening

It is advisable to avoid overreacting when your baby experiences gagging during mealtimes, as this may create fear and increase stress for both you and your baby. It is recommended to allow your baby a moment to handle the gag reflex independently without any intervention from you.

CHOKING

Silent and blue = choking, baby needs your help immediately

  • Face will start to go blue
  • Unable to make noise
  • May attempt to cough
  • Loss of consciousness
  • Can be life threatening

Choking occurs when food passes beyond the gag reflex and obstructs your baby’s airway, leading to either partial or complete blockage. This can result in a significant reduction or complete cessation of oxygen reaching the lungs, making it difficult for your baby to breathe. Choking is a severe situation that demands IMMEDIATE intervention, and if your baby is choking, it is crucial to promptly initiate infant CPR.

CHOKING HAZARDS 

It is important to note that BLW does carry a potential risk of choking compared to offering purees, especially when certain types of foods are introduced. Choking incidents occur when the airway becomes obstructed, which can happen if a baby bites off a piece of hard food that perfectly blocks the air passage. Therefore, careful attention must be given to the size and texture of foods offered during BLW. It is crucial to closely supervise your baby during mealtime and consider taking an infant CPR course as a precautionary measure.

HERE’S A FULL LIST OF POTENTIAL CHOKING HAZARDS

  • Raw hard vegetables (carrots or beets)
  • Raw leafy greens
  • Fibrous and stringy foods (celery, pineapple, or asparagus)
  • Firm fruit with and without peels (apples)

  • Fruits with pits or seeds, that haven’t been removed (whole plum or peach)
  • Whole grapes
  • Whole blueberries
  • Whole cherry tomatoes
  • Dried fruits (raisins, dried apricots)
  • Chunks of firm meat (steak)
  • Fish with bones

  • Whole hotdogs or sausages
  • Cheese sticks

  • Whole nuts and seeds
  • Think globs of nut butter

  • Hard candies, mints, or cough drops
  • Gummy bears
  • Popcorn
  • Marshmallows
  • Hard chips or nachos
  • Chewing gum
  • Snacks with toothpicks or skewers

ALTERNATIVE WAYS OF SERVING:

  • Steam vegetables and fruit.
  • Peel and grate hard vegetables and fruit like carrots, apples, and zucchini.
  • Grate cheese.
  • Always remove pits and seeds from fruit.
  • Slice small and round foods into quarter lengthwise.
  • Thinly spread any nut or seed butter on toast.
  • Remove bones from fish or meat.
  • Serve fresh, frozen, or canned (rinsed) corn instead of popcorn.

Well it’s possible for your baby to choke on food (or toys/coins/may other objects), there is a lot you can do to prevent choking.

TIPS TO PREVENT CHOKING WITH BLW

  1. Ensure that your baby is developmentally ready for solids.
  2. Positioning: Make sure your baby is sitting upright during mealtime and avoid a reclining position. Provide proper support by using a high chair that keeps your baby well-supported. Using rolled-up towels if needed to ensure proper positioning, with the tray (or table) positioned between their nipples and belly button.
  3. Minimize distractions: Avoid having toys or the TV on during meals as it may distract your baby and increase the risk of choking. Also, discourage running around with food once baby starts walking.
  4. Supervise mealtime: Always watch your baby while they eat and avoid sitting them on your lap during meals. It is important to have a clear view of your baby’s face while they are eating to ensure their safety.
  5. Let them self-feed: Never put a piece of food into your baby’s mouth. If you put food into their mouth, it may immediately fall to the back, without baby having a chance to control it with their tounge and chew it. Let them feed themselves. Also, never attempt to fish food out of their mouth.
  6. Offer safe size of food: Avoid round items like raw hard pieces of vegetables and fruit. Instead, either grate them or slice them thinly. Whole grapes, blueberries, or cherry tomatoes should also be sliced lengthwise into quarters, so they are not a round shape.
  7. Offer soft foods: Test the foods to make sure you can mash them with gentle pressure from your thumb and forefinger. This is called the “squish test“. If the food is harder, make sure it’s in a safe shape (ex: grated or sliced thinly)
  8. Take an infant CPR course.

BOTTOM LINE

It’s very important for parents to recognise the difference between gagging and choking and the different ways each scenario should be treated.

Remember that gagging is a normal reaction that weaning babies have as their gag reflex is triggered while learning to eat. Choking is when their airway gets blocked, and requires immediate first aid and medical attention.

Hope this was helpful. Please check out more about food textures, finger foods and choking on my IG highlights.

Did you know that we offer personalized nutrition counselling for kids and families? If this is something you’d like to learn more about, please visit here. 

Benefits of Introduction Solids with Baby Led Weaning

Benefits of Introducing Solids with Baby Led Weaning

by with No Comment Baby Led WeaningInfant Nutrition

Baby-led weaning (BLW) is an approach to introducing solid foods to babies that emphasizes self-feeding and allowing the baby to explore a variety of foods at their own pace. While BLW does offer several practical benefits, such as convenience and cost-effectiveness, there are also physiological reasons why it can be advantageous for your child. Here are some ways in which these benefits of baby led weaning can extend into your child’s lifetime:

INDEPENDENCE & AUTONOMY

BLW fosters independence and autonomy from an early age. By allowing babies to self-feed and choose what to eat, they gain a sense of control over their food choices. This empowerment can positively impact their self-esteem, decision-making skills, and confidence in their ability to make healthy food choices throughout their lives.

SELF-REGULATION & PORTION CONTROL

One of the key principles of BLW is allowing babies to control their own food intake. By offering a variety of nutritious foods in appropriate sizes and shapes, babies learn to recognize their hunger and fullness cues, promoting self-regulation of food intake. This self-regulation can help prevent overeating or undereating. It sets the stage for portion control and can reduce the risk of developing unhealthy eating patterns or weight-related issues as they grow older.

MOTOR DEVELOPMENT

BLW encourages the development of fine motor skills, hand-eye coordination, and chewing abilities. By allowing babies to handle food and feed themselves, they have the opportunity to practice and refine their motor skills, including grasping, picking up small pieces of food, and bringing it to their mouths. This can contribute to their overall motor development.

SENSORY EXPLORATION 

BLW exposes babies to a variety of textures, flavors, and smells from a wide range of foods. This early sensory exposure can help in developing their taste preferences, expanding their palate, and promoting a positive relationship with food. Research suggests that babies who experience a variety of flavors during weaning are less likely to develop texture aversions or picky eating behaviors later in life.

ORAL DEVELOPMENT 

The process of chewing and self-feeding during BLW stimulates the muscles involved in oral development. It encourages the baby to move their tongue and jaw, promoting the development of oral motor skills necessary for speech and swallowing. BLW can also contribute to the strengthening of jaw muscles, which may aid in preventing issues such as oral aversions or delayed speech development.

FAMILY MEALTIME DYNAMICS

BLW promotes the inclusion of infants in family mealtimes from the start. This practice creates a foundation for regular family meals, which have been associated with numerous benefits. Eating meals together as a family encourages communication, bonding, and social interaction. It also provides an opportunity for parents to role model healthy eating behaviors, table manners, and conversation skills. These positive mealtime habits established during BLW can carry over into adulthood, fostering healthier eating patterns and stronger family connections.

OTHER BENEFITS OF BABY LED WEANING BASED ON MY PERSONAL EXPERIENCES 

TIME & MONEY SAVING 

As a parent practicing BLW, I have experienced firsthand the practical benefits it offers. By allowing my twins to self-feed with appropriately-sized pieces of our family meals, I have saved time that would have been spent making or buying separate baby food. This has not only made meal preparation more convenient but has also resulted in reduced stress levels for me, as I can focus on enjoying mealtime and fostering a positive relationship with food for my twins, without the pressure of spoon-feeding or monitoring exact amounts consumed.

STRESS-FREE

With this approach, I found myself less concerned about my baby’s weight and felt less inclined to apply pressure or restrictions during feeding. This allowed for a more enjoyable and relaxed mealtime experience. Moreover, I noticed that my twins displayed a remarkable openness to different flavors and textures. Additionally, the early exposure to a variety of flavors and textures helps expand their palate, promoting a willingness to try new foods.

BOTTOM LINE 

Indeed, the benefits of introducing solids through baby-led weaning can have long-lasting effects on your baby’s eating habits and overall well-being. However, it’s important to note that while BLW can have physiological benefits, it may not be suitable for every baby or family. It’s always recommended to consult with a pediatrician or a dietitian to determine if it’s appropriate for your baby based on their individual needs and development readiness.

Personally, as a dietitian, I loved baby-led weaning as a way to start solids and totally recommend it! Two years later I still see so many benefits of doing it. I’m happy to answer any questions you may have about baby-led weaning. Just leave them in the comments and I’ll respond!

Happy Feeding!

You might also interested in reading about Introducing Solids To Your Baby: Baby-Led Weaning Vs. Spoon Feeding.

How to Feed Your Children When They Are Sick

How To Feed Your Children When They’re Sick

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

HIt seems like everyone is sick recently. COVID-19 is still circulating like crazy, but children are also getting hit with Respiratory Syncytial Virus (RSV), strep throat, stomach bugs, HFMD, the flu and other seasonal viruses. As disruptive as illness can be for work, school, and your family’s plans, it can also impact how you and your child eat. How can we feed our children who are sick so they’ll get better faster?

LOWER YOUR EXPECTATIONS

In most cases, when children are sick, it is very normal to see them have very little appetite, no interest in eating, and may even refuse food they usually eat. Even as adults, when we’re not feeling well, we tend to prefer bland, plain foods that are easy to eat as well our favourite comfort meals. We don’t usually fancy a huge variety of exciting foods when we’re not feeling well.

However, it doesn’t mean that you have to ONLY offer bland or favourite snacks to your children. The best thing to do during sick days is to keep your normal feeding routine as much as possible and rely on your child’s internal body signals. Because it’s important to help them keep their energy up and prevent pickiness after illness, and we know it’s usually only for a short period of time and it’s not going to undo any of the work that you’ve done in encouraging them to enjoy a variety of foods.

Responding to their appetite

You can continue to serve other foods alongside to keep up the variety that they are actually familiar with, but don’t be surprised if they’re not touched, or even expect them to try new foods, or foods that they’re less keen on at this time. Their appetites are likely to be all over the place, it can be hard to predict. Therefore, offering foods at set schedule whether they ask for it or not, and trust their body instincts to do the rest in terms of whether food is accepted or how much is accepted.

If they ask for food outside of mealtimes or seem hungry, that’s perfectly fine to give it to them, especially if you’re finding that there have been a few days where not much at all has been eaten. So let them follow their appetite and give them the chance to eat if they show interest. REMEMBER, it’s ok for the routine to slip as it is only for a short period of time. However, once they start to feel a little better, it’s helpful to start to build in some more structure to get things back on track.

FEED YOUR CHILDREN WHEN THEY’RE SICK WITH

i) a cold and respiratory illness

When your child has a cold or respiratory illness, it may affect their appetite and drive to eat. Between coughing, fatigue, a runny nose and sore throat, they might not want to eat or drink like they usually do. They might be tired or uncomfortable, or maybe they’re unable to smell or taste food appropriately.

The biggest concern during illness is keep the body well-hydrated to prevent dehydration. While a child might not eat as much as usual, as long as they’re drinking adequately they should be okay in the short-term.

Babies:

For babies under 12 months, getting enough milk to stay hydrated is most important during illness. Babies will likely prefer sticking to breastmilk or formula, and that’s OK. If your baby has really bad congestion, the use of a bulb suction or Nasal Spray to clear up the congestion might make eating and drinking easier. Focus on regular breastfeeds or bottle feeds and watch for 5-6+ wet diapers per day. If your baby is eating solids (6+ months), offer solid meals like usual but don’t be surprised if your baby isn’t interested. Stay consistent and continue to include your baby in family meals, as long as they’re not upset when they sit in their high chair.

Toddlers ++: 

Continue to offer the regular food/meals you normally would at regular times but trust their hunger and fullness cues. Focus on lots of veggies, fruits, protein foods, whole grains and fats. Do not force or pressure them to eat. Nutrition is important during illness, but their appetite and food preferences almost definitely change. You may find your child gravitating toward certain foods or surviving on familiar beige foods like bread and crackers – this is OK. You might want to just feed them whatever sounds good for a while until they feel better. As best you can, try to offer some variety in the food groups you serve, too. They might surprise you when they are suddenly interested in something again.

Sometimes it helps to integrate warm foods into their diet, like clear soup, porridge, mee sua soup or oatmeal. The steam from these foods can help loosen mucus and provide relief from nasal congestion.

The pain of a sore throat can make swallowing food and liquids uncomfortable, which may make your toddler eat less even if they feel hungry. Acidic foods can irritate an already inflamed sore throat.

Avoid acidic foods until your toddler’s sore throat has healed:

  • orange and orange juice
  • pineapple juice
  • tomato soup

Offering extra-cold and smooth foods may help soothe a sore throat:

  • smoothies blended with frozen fruits
  • frozen yogurt barks,
  • popsicles
  • frozen fruits

Since many cough suppressant medications are not approved for use in young children, it’s hard to know what to do with the coughing child, especially for those night time coughing. Some evidences (here, here, here, here, here) suggest that a spoonful of 100% pure honey can work as a good cough remedy for children over the age of one.

(ii) hand, foot and mouth disease

Hand, foot and mouth disease can be particularly difficult for children and mealtimes. Their mouths can get SO sore, which obviously makes it uncomfortable for them to eat. It’s especially tough as they may actually WANT to eat, they just can’t because it makes the pain so much worse.

Foods for children with hand, foot and mouth disease:

  • SOFT foods such as yogurt, porridge, cereal or oatmeal are likely to go down well as they are easy to eat and shouldn’t cause too much pain to sore mouths
  • Scrambled eggs, muffins or pancakes
  • Soft toast fingers with toppings like avocado, cream cheese, butter or nut butter
  • AVOID acidic foods such as tomato, citrus fruits or fruit juice

(iii) stomach flu (diarrhea/vomiting)

Stomach bugs or acute gastroenteritis will almost certainly affect the amount and types of food your children eats.

Babies:

Just like with respiratory illnesses, hydration is most important when babies are sick with GI bugs. Dehydration is especially dangerous with stomach bugs because babies can quickly lose fluids from vomiting and diarrhea. Continue to offer regular breastfeeds and bottle feeds and watch for 5-6+ wet diapers per day. If your baby is continually vomiting or has profuse diarrhea and you’re worried about their hydration status, speak with your doctor right away. Make sure your baby can tolerate breast milk or formula before offering bland foods like banana or crackers, then offer a regular diet if bland foods are tolerated.

Toddlers++:

Some simple guidelines to remember when our children are vomiting or have diarrhea:

  • Start with small amounts of liquids to prevent dehydration.
  • If those are tolerated, move onto a bland foods like toast, soup/broth, porridge, crackers, oatmeal, eggs (steam) or certain fruits (applesauce, banana, avocado, berries).
  • Once bland foods are tolerated, move onto a regular, varied diet including complex carbohydrates, lean meats, dairy, fruits and vegetables. Just avoid super heavy and greasy foods like fried or fried chicken, pizzas. The BRAT (banana, rice, applesauce, toast) diet is no longer recommended by the American Academy of Pediatrics. The reason is this diet is low in calories, protein, fat, fiber and other nutrients, also it makes diarrhea last longer. Current research show that children who eat a balanced diet recover quicker from stomach flu.
  • Juice is generally not recommended during stomach flu because it contains a lot of fructose and sorbitol, which can actually worsen diarrhea. If juice is all your children will drink, make sure to dilute it.

Sometimes water isn’t sufficient to rehydrate children when they’re losing fluid quickly from profuse vomiting or diarrhea. Oral Rehydration Therapy (ORT), means to drink solutions that are made with an appropriate amount of salt, sugar and fluid to help your child’s body absorb lost electrolytes appropriately. Sugar is essential in Oral Rehydration Solutions (ORS) because it helps to get the electrolytes through the bloodstream quicker and to rehydrate your children faster.

Some families make their own inexpensive ORT at home using the World Health Organization recipe. It is just as effective as expensive rehydration drinks and doesn’t contain any harmful ingredients and no dyes.

  • 1/2 tsp salt
  • 6 tsp sugar
  • 1L water

HYDRATION IS REALLY IMPORTANT WHEN CHILDREN ARE SICK!!!

During periods of illness, the number one concern is DEHYDRATION.

Babies:

Under 12 months, babies should still be consuming at least 20-24 ounces of breast milk or formula.

Toddlers ++:

Toddlers and older children need to drink lots of water to stay hydrated and get better. Estimated fluid needs per the American Academy of Pediatrics are as follows:

  • 1-3 years: 4 cups (32 ounces or ~1 L)
  • 4-8 years: 5 cups (40 ounces or ~1.2 L)
  • 9-13 years: 7-8 cups (56-64 ounces or ~1.7-1.9 L)

Fever, diarrhea, vomiting, or just refusing liquids for a prolonged period of time can put your toddler at serious risk for dehydration.

How to prevent dehydration

The best way to prevent dehydration and replace fluids lost through vomit, diarrhea, or sweat is to keep a cup full and encourage your child to sip from it all day long. Using a favorite cup, or straw cup to spark a toddler’s interest in drinking more.

Water is the best choice, of course, but if you’re finding it a struggle to get your child to drink it, here are some other drink ideas:

  • Water or infused water
  • Honey lemon water (except children under the age of 1 can’t have honey due to the risk of botulism)
  • Breastmilk
  • Fresh cow’s milk/plain kefir
  • Plant-based milk (ex: soy, almond, oat)
  • Popsicles or freezies
  • Smoothies (If your child can tolerate some heavier textures, then a smoothie is a great way to boost nutrition along with fluids)
  • Bone broth (homemade bone broth has the benefit of protein and additional vitamins and minerals)
  • Coconut water (diluted 1:1 ratio with water) (offered occasionally, it can be a good substitute if your child likes the flavor, but it’s much lower in potassium than ORT and may not rehydrate as effectively).
  • Fruit juice (diluted 1:1 ratio with water) (offered occasionally, DON’T offer if experiencing diarrhea. The risk of dehydration FAR outweighs the risk of added sugars in a juice box)
  • Non-caffeinated tea in small amounts (¼ cup offered occasionally) like Chrysanthemum tea, barley tea, Luohanguo tea 罗汉果

In addition to offering more beverages, if they can still eat, make sure to offer lots of Hydrating Foods (foods with high water content) throughout the day.

Instead of worrying about how much they are actually drinking, watch your child. Make sure they’re urinating regularly and don’t show signs of dehydration.

WHAT ARE THE SIGNS OF DEHYDRATION

Dehydration can be dangerous for a child and severe cases may require hospitalization. If you suspect your child might be showing signs of dehydration, it’s best to call your doctor right away so they can guide you on what’s best to do. According to the American Academy of Pediatrics, the following are signs of dehydration:

Mild to moderate dehydration:

  • Less activity than usual
  • Less than six wet diapers a day
  • Less saliva or cracked lips
  • Fewer tears when crying
  • Sunken soft spot on the head

Severe dehydration (all the symptoms listed above, plus):

  • Very fussy or overly sleepy
  • Sunken eyes
  • Cool, discolored hands and feet
  • Wrinkled skin
  • Only 1 or 2 wet diapers in 24 hours
  • Dry tongue and mouth
  • No tears when crying

GAIN BACK APPETITE AFTER ILLNESS

Appetite after Illness

Ever notice that it takes a few days to even weeks for your children’s appetite to return after they have been sick? Try not to panic that they’ll never eat a variety again. During illness, this is not a good time to force them to eat anything or to buy them French fries, just to get them to eat.

Another thing to remember is after an illness, your child’s taste buds may be dampened. Viruses can inhibit taste and smell function, and sometimes congestion prevents them from smelling (and thus tasting) appropriately. You may experience this as an adult, too. Adding highly flavorful food to their regular meals can help “wake up” their tastebuds and get them back to eating like normal again!

One strategy I love to use is to offer a highly flavorful, crunchy, sour or salty food once or twice a day to help “wake up” their taste buds. I found that children who have been sick sometimes seek out these flavors so they can taste again. Try foods like:

  • Freeze-dried fruit (mango, strawberries, raspberries)
  • Cucumber or tomato paired with a strongly flavored dip like hummus or guacamole
  • Olives (remember to remove pits and quarter lengthwise for kiddos under 4 years old)
  • Ground meat seasoned with cumin and garlic
  • Cooking with flavorful spices like cinnamon, ginger and paprika

You can also try lemon, lime or spicy food (if your children usually enjoys and tolerates it).

Don’t be surprised if your child’s appetite takes a while to return to normal when they have been sick. If they seem to be losing weight or not improving over time, consult a dietitian.

DOES VITAMIN C HELP WITH ILLNESS?

There may be NO STRONG evidence to suggest vitamin C will cure a cold. While some studies have suggested that vitamin C may shorten the duration of illness, other research does not support this theory. Plus, giving your children high vitamin C doses can cause diarrhea and stomach upset.

According to the NIH, here are vitamin C needs based on age (daily):

  • 7-12 months: 50 mg (Adequate Intake)
  • 1-3 year-olds: 15 mg
  • 4-8 year-olds: 25 mg
  • 9-13 year-olds: 45 mg

In general, unless your child has an extremely limited diet or malabsorption issues, they likely don’t need a vitamin C supplement.

FOODS HIGH IN VITAMIN C

Since vitamin C can’t cure a cold, but it can support the immune system. Oranges are not the only way to get your daily dose of vitamin C! Many fruits and veggies – yes, even bell pepper – can fulfill a great percentage of your child’s daily needs. Below are some kid-favorite foods that are high in vitamin C:

  • Potato (medium, cooked) – 15 mg
  • Tomato (medium, raw) – 16 mg
  • Mango (1 cup)  – 45 mg
  • Broccoli (1/2 cup) – 61 mg
  • Orange (medium) – 70 mg
  • Kiwi (medium)– 75 mg
  • Strawberry (1cup) – 95 mg
  • Red bell pepper (1 whole, raw) – 312 mg

Breast milk and formula are great sources of vitamin C, too! In fact, babies’ vitamin C needs are met by their milk alone.

Interestingly, vitamin C also helps our bodies absorb iron, so pairing a high vitamin C food with high iron foods like meats, poultry, fish, lentils, beans and nut butters can help your child’s body absorb iron, a critical nutrient in childhood.

SHOULD MY SICK CHILD AVOID MILK AND DAIRY?

There have been many studies that have looked at the relationship between drinking milk and how it affects mucus production but there is NO scientific evidence to suggest that there is any relationship. However, if you notice your child’s symptoms seem to worsen after a cup of milk or yogurt, you can go ahead and remove it from their diet until they are healthy again.

If your toddler is having a stomach flu, serving dairy can be iffy. It is because sensitive stomach may have a hard time digesting dairy. Again, if you notice any changes or are worried dairy could potentially worsen their symptoms, it’s best to skip it for couple days.

HOW TO GET YOUR CHILDREN TO TAKE MEDICINE?

There’s nothing worse than a sick child who would feel much better if they just took their medicine. If your children refuses prescribed meds, here is an amazing blog post from physician Steve Silvestro, MD on various ways to make taking meds a little easier on everyone.

BOTTOM LINE

Caring for sick children is hard! Be sure to reach out for help and call on your support network for meals or runs to the pharmacy when needed! I hope this article helped to answer your question. For more support feeding children, be sure to check out my 3 months TRANSFORM program.

Note: This information does not replace medical advice. If you have any concerns about your little one’s symptoms, appetite or growth, please do speak to a pediatrician and follow their advice.

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?