Choosing the Right Cooking Oil for Your Baby

Choosing the Right Cooking Oil for Your Baby

by with No Comment Baby Led WeaningChild & Family NutritionToddler Nutrition

Introducing solids is an exciting milestone – messy, yes, but full of learning and discovery. If you’re starting Baby-Led Weaning (BLW), you’ve likely spent time thinking about safe textures, iron-rich foods, and how to reduce choking risks. But one question that often gets overlooked is: What cooking oil should I use when preparing food for my baby?

As a mom and dietitian, I know how overwhelming the oil aisle can be. From avocado oil to ghee to the “should I avoid palm oil?” debate, it’s easy to feel lost. The truth is fat is essential for babies’ growth, brain development, and nutrient absorption. But not all fats are created equal. This guide will help you understand which cooking oils are most suitable for your little one, especially in the first year of life.

WHY FATS MATTER IN BABY’S DIET

Babies need more fat in their diets than adults. In fact, 40–50% of their total calories should come from fat in the first year. Healthy fats support brain and nerve development, help absorb fat-soluble vitamins (A, D, E, and K), and provide energy for all the crawling, babbling, and growing your baby is doing.

Cooking oils are one way to provide these beneficial fats. A drizzle of oil can also help soften textures and enhance the taste of vegetables, grains, and proteins, making foods more enjoyable for babies exploring solids.

WHAT TO LOOK FOR IN A COOKING OIL FOR BABIES

When choosing a cooking oil for your baby, especially during the early stages of Baby-Led Weaning (BLW), the quality and nutritional profile of the oil really matters. First, look for oils that are rich in healthy fats, particularly unsaturated fats like monounsaturated and polyunsaturated fats. These support your baby’s brain development, hormone production, and the absorption of fat-soluble vitamins such as A, D, E, and K. It’s also important to choose oils that are minimally processed, look for labels that say “cold-pressed,” “virgin,” or “unrefined,” as these methods help retain more nutrients and avoid harmful chemicals or excessive heat during production.

Another key factor is smoke point, which refers to the temperature at which oil begins to break down and produce harmful compounds. For cooking methods like sautéing or pan-frying, you’ll want oils with a moderate to high smoke point (e.g., avocado oil, ghee, or refined coconut oil) to keep meals safe and nutritious. For drizzling over food or using in no-cook recipes like dips or baby hummus, lower smoke point oils like extra virgin olive oil are perfectly fine. Also, consider the oil’s flavour, mild-tasting oils are usually better accepted by babies who are just getting used to different textures and tastes. Lastly, choose oils without added salt, preservatives, artificial flavours, or colourings. Simpler is always better when feeding little ones, especially in their first year of life.

 

BEST COOKING OILS FOR BABIES

Here are baby-friendly oils you can feel good about using in your kitchen:

Avocado Oil

  • Why it’s great: High in heart-healthy monounsaturated fats and vitamin E
  • Smoke point: Very high (~270°C), ideal for cooking and pan-frying
  • Taste: Neutral and light, making it baby-friendly
  • How to use: Drizzle over roasted veggies or use for sautéing soft meat strips

Coconut Oil

  • Why it’s great: Contains medium-chain triglycerides (MCTs) that are easily digestible
  • Smoke point: Medium (~175°C)
  • Taste: Slightly sweet, which some babies love
  • Note: Use in moderation due to higher saturated fat content
  • How to use: Works well in baby pancakes, sweet potatoes, and baby muffins

Extra Virgin Olive Oil (EVOO)

  • Why it’s great: Rich in antioxidants and anti-inflammatory compounds
  • Smoke point: Moderate (~160–190°C), best for light cooking or drizzling
  • Taste: Mild and fruity
  • How to use: Stir into baby-friendly pasta or mashed lentils for extra flavour and nutrition

Ghee

  • Why it’s great: Clarified butter that’s lactose-free, rich in vitamin A and short-chain fatty acids
  • Smoke point: High (~250°C)
  • Taste: Nutty and aromatic
  • How to use: Perfect for Indian or Asian-inspired BLW dishes like soft lentil patties or veggie rice

Unsalted Butter

  • Why it’s great: Offers fat-soluble vitamins (especially A and D), a familiar taste
  • Smoke point: Low (~150°C), so best for light cooking
  • How to use: Melt a little into porridge or spread thinly on toast

Sesame Oil (in moderation)

  • Why it’s great: Flavourful and contains both mono- and polyunsaturated fats
  • Note: May be allergenic; introduce with caution and as per your pediatrician’s guidance
  • How to use: Add a drop to stir-fried soft tofu or baby noodles for older infants (8–9 months+)

Red Palm Oil (Sustainably Sourced)

  • Why it’s worth considering: Widely used in Asian cooking and contains a mix of saturated and unsaturated fats, along with vitamin E
  • What to note: Choose MSPO-certified (sustainable) red palm oil if possible
  • How to use: In traditional dishes like baby-friendly nasi lemak or vegetable curry with minimal spices

 

OILS TO AVOID OR USE WITH CAUTION FOR BABIES

Not all cooking oils are created equal, some may look harmless on the label but are actually less suitable for your baby’s delicate system. During the first year of life, babies are especially vulnerable to certain fats, additives, and industrial processing methods. As a dietitian and mom, I always encourage families to keep baby’s first foods as close to whole and minimally processed as possible, including the oils we cook with.

1. Avoid hydrogenated or partially hydrogenated oils

These are industrially processed fats that contain trans fats, which have been strongly linked to heart disease, inflammation, and impaired brain development. Although most countries are phasing out trans fats, they can still sneak into processed foods and some commercial oil blends, especially in products like margarine, baked goods, or instant noodles. Always check the label, and steer clear of any ingredient list that mentions “partially hydrogenated oils.”

2. Highly refined vegetable oils

Corn oil, soybean oil, sunflower oil, and conventional canola oil are also worth using with caution. While these oils are commonly used in households and restaurants, they undergo heavy processing and are often extracted using high heat or chemical solvents. This not only strips away beneficial nutrients, but can also increase oxidation, which contributes to inflammation in the body. Some of these oils are also high in omega-6 fatty acids, which, when consumed in excess and without enough omega-3s, may promote an imbalanced inflammatory response, not ideal for growing bodies.

3. Flavoured oils or blends with additives

Oils infused with garlic, chilli, herbs, or artificial flavours may sound gourmet, but they can be too strong for babies’ developing taste buds and digestion. Some may also contain preservatives or allergens not suitable for infants. Save these oils for family meals after baby’s first year.

4. Nut oils like walnut or peanut oil should be introduced cautiously.

While nuts can be part of a baby-safe diet when introduced properly (and under pediatric guidance if there’s a family history of allergies), these oils can be more allergenic and unstable when heated. If you’re introducing nut-based oils, do so gradually, with supervision and preferably in cold applications like drizzling over cooled food.

5. Reused cooking oils, such as oils used for deep-frying.

These oils break down at high temperatures and can produce harmful compounds that aren’t suitable for any age, let alone babies. Always use fresh oil for baby’s food, and avoid giving them anything that’s been fried in reused or overly heated oil.

PRACTICAL TIPS FOR PARENTS

When introducing cooking oils into your baby’s meals, simplicity and moderation are key. Babies don’t need large amounts of oil, just a small drizzle (about 1/2 to 1 teaspoon per serving) is enough to add healthy fats without overwhelming their tiny digestive systems. A little goes a long way in softening textures, improving mouthfeel, and making food more palatable, especially for naturally bitter vegetables like spinach or broccoli.

One helpful approach is to rotate between different oils to offer a variety of healthy fats. For example, you might use avocado oil when roasting vegetables one day, and olive oil to sauté baby’s scrambled eggs the next. This diversity helps ensure a more balanced intake of monounsaturated, polyunsaturated, and saturated fats, all of which play different roles in growth and development.

Always consider how the oil is used. For higher heat cooking like stir-frying or baking, choose oils with a higher smoke point like avocado oil, ghee, or refined coconut oil to reduce the risk of harmful byproducts. For finishing touches or no-cook dishes, like stirring into mashed lentils or drizzling over baby-friendly porridge, extra virgin olive oil or cold-pressed oils work beautifully and add a subtle flavour boost.

Be mindful when introducing oils that are more allergenic or culturally less familiar, such as sesame or peanut oil. If there’s a history of food allergies in your family, consult with your pediatrician or a pediatric dietitian before introducing these oils. When you do introduce them, do it one at a time and observe your baby for any signs of allergic reaction over the next few days.

Lastly, trust your baby’s cues. Some babies may initially resist the new mouthfeel that added oils bring, and that’s okay. Keep offering small amounts and pair them with familiar foods. Remember, you’re not just feeding a baby, you’re laying the foundation for a lifetime of healthy eating habits, and every thoughtful choice you make adds up over time.

BOTTOM LINE 

There’s no single “perfect oil” for every baby. The key is to choose oils that are wholesome, age-appropriate, and support your baby’s nutritional needs. Whether you’re preparing soft scrambled eggs with olive oil or stir-frying tofu with a dash of ghee, rest assured, your efforts to nourish your little one are meaningful and impactful.

If you’re ever unsure about introducing a particular oil, speak to your pediatrician or a registered dietitian who’s experienced in baby feeding.

Every baby is different, and so is every family kitchen. But with a little guidance, choosing healthy fats can be simple, nourishing, and even fun. Happy cooking!

Feeding Your Baby According to Their Personality

Feeding Your Baby According to Their Personality

by with No Comment Baby Led WeaningToddler Nutrition

Babies may be small, but their personalities can be really big and often show up the most at mealtimes! If you’ve ever wondered why your baby is so different from your friend’s baby, or even from your older child, you’re not alone. Personality-based baby feeding can help you understand how temperament affects mealtime behaviors and guide you in creating an approach that works for your little one.

As both a dietitian and a mom, I know firsthand that feeding isn’t just about offering nutritious food, it’s about understanding who you’re feeding. And that means paying attention to your baby’s temperament.

Let’s talk about what that means and how you can support your baby’s eating journey in a way that suits their unique little self.

WHAT IS TEMPERAMENT IN PERSONALITY-BASED BABY FEEDING?

Temperament is basically your baby’s natural way of reacting to the world. Some babies are calm and slow-to-warm-up, while others are intense and energetic from day one. These traits are believed to be inborn and tend to stay quite stable as your child grows, though they can shift a bit with experience and support.

And guess what? You also have a temperament! Sometimes your style matches well with your baby’s, and sometimes it feels like you’re speaking two different languages. That’s okay. The key is to be aware of it.

When it comes to personality-based baby feeding, understanding temperament can help reduce stress, increase connection, and make mealtimes more enjoyable. Recognizing your baby’s temperament allows you to shape personality-based baby feeding strategies to suit their unique needs. Let’s check out!

7 TEMPERAMENT TRAITS AND HOW THEY AFFECT FEEDING 

Here are some common temperament dimensions that can show up during mealtimes and some practical, gentle tips for each.

1. Activity Level: The Wigglers vs. The Watchers

Some babies are super chill—they’re happy to sit with a few toys, quietly play, and observe the world around them. Then there are the babies who seem to be born moving! Even before they can crawl, they’re already twisting, rolling, and trying to explore everything.

If your baby is more of a “watcher,” they may enjoy sitting in the high chair, slowly exploring new foods with their hands or fingers. Mealtimes with them can feel more calm and focused.

But if you’ve got a little “wiggler” who can’t sit still, you’re not alone! These babies may not enjoy long meals in the high chair and might get bored or fussy quickly. For them, it often helps to offer smaller meals or snacks more frequently throughout the day.

Tip: Don’t stress if your active baby doesn’t want to sit for long. Let them explore food in short bursts and keep mealtimes fun, not forced.

Every baby has their own rhythm, some eat slow and steady, some like to grab a bite and go. Both are okay!

2. Biological Rhythmicity: The Clock Baby vs. The Go-with-the-Flow Baby

Have you noticed that your baby gets sleepy, hungry, or cranky at the same time every day? That could mean your little one has a strong internal rhythm, which is a natural body clock that runs like clockwork. Some babies nap and poop on schedule, while others are more unpredictable. You just never know when they’ll be hungry or ready to sleep.

For babies with a regular rhythm, sticking to a consistent schedule for meals and naps can really help. They feel more secure knowing when food is coming. You’ll probably find it easier to plan your day too, such as  fitting in a quick lunch or grocery run during nap time!

But if your baby is more flexible or random in their cues, it’s okay to take a more laid-back approach. Follow their hunger signs, maybe they’re not hungry at the usual 12pm lunch, but ready to eat again at 1:30pm instead. Go with the flow.

Tip: In many Malaysian homes, meals tend to follow routines naturally, like bath after meal. These gentle patterns can help build a sense of rhythm too.

And yes, juggling naps, milk, solids, and everything else can get overwhelming. If you’re not sure where to start, it’s okay to try out a simple schedule and adjust from there. Your baby will guide you.

3. Distractibility

Some babies can sit and focus on their food; others get distracted by everything. A small sound, a passing cat, or even the shadow on the wall can pull their attention away from the plate in front of them.

This is called distractibility, and just like adults, some babies can tune things out better than others. For babies who are still learning how to chew and swallow safely, distractions can make things a bit trickier (and sometimes a little messy).

To help your baby stay focused during mealtimes, try to reduce distractions as much as you can. Turn off the TV, put away toys, and maybe let the pets chill in another room for a while.

Tip: If your baby’s high chair is near their play area, try throwing a thin cloth to cover the toys. Out of sight, out of mind!

A calm, simple eating environment helps your baby focus on tasting, chewing, and learning all about food. And for babies who get distracted super easily, keeping things quiet and predictable can make a big difference.

4. Approach vs. Withdrawal

Some babies jump straight into new things without blinking; others prefer to take their time, slowly warm up, and observe first before trying anything new.

Starting solids is definitely one of those big new things! And just like adults, babies respond differently. Some are super excited to eat, while others need time to get used to new tastes, smells, and textures.

Here’s how I often see it play out:

  • The Observers: These babies are the slow starters. They might frown, poke at the food, or just stare at it for a while. This is normal! Give them time to explore and don’t rush them. Let them touch, smell, and get familiar first. In our culture, sometimes the pressure from excited grandparents “Eh, you don’t like it?” can make us feel worried, but trust your baby’s pace.

  • The Eager Eater: These babies are ready to eat from day one! They open their mouths wide, reach for food, and don’t seem fussy at all. You might find yourself saying, “Wah, you like everything?!”

  • The In-Between Baby: Most babies are somewhere in the middle. Maybe they love banana the first time but need a few tries to enjoy carrot or tofu. That’s okay! Exposure and patience are key.

Tip: Whether your baby is a little hesitant or very adventurous, follow their lead. Try not to compare with other babies—every child learns in their own way and time. Some babies need 10–15 exposures before they accept something new. That baby who rejected porridge on day 1 might love it by day 10.

5. Adaptability: Go-with-the-flow or Needs Time to Adjust?

Adaptability is about how easily your baby or toddler can handle changes, especially when switching from one activity to another. For example, going from playtime to mealtime, or leaving the playground when it’s time to go home.

Some babies are very flexible. You say, “Time to eat!” and they come happily. Others need more time to adjust. They might fuss, cry, or resist when asked to stop playing even if they’re hungry.

This is completely normal. If your child struggles with transitions, one of the best things you can do is create a simple pre-meal routine to help them shift gears smoothly. This gives their body and brain a heads-up that it’s almost mealtime.

Your pre-meal routine doesn’t need to be fancy. A few simple steps repeated daily can make a big difference. For example:

  • Washing hands
  • Cleaning the table together
  • Saying a short blessing or mealtime phrase
  • Singing a little song

These steps create a sense of rhythm and predictability that helps less adaptable children feel more secure and prepared.

Tip: Some toddlers do really well with visual routines, like a chart showing pictures of “wash hands –> sit down –> eat.” It helps them understand what’s coming next.

Every child is different. If yours needs a little extra time or support to adjust between activities, that’s okay. A consistent routine gives them the comfort and structure they need to enjoy mealtimes with less stress.

6. Attention Span & Persistence: Focused or Frustrated Easily 

Some babies stay focused and keep trying, even when something is difficult. Others may lose interest quickly or give up if things don’t go smoothly.

This is where persistence comes in. It’s a great quality (even if it sometimes feels like “stubbornness” to us parents!).

For example, a very persistent baby might insist on feeding herself. She wants to hold the spoon, grab the food, and do it all on her own—even if most of it ends up on the floor! It can be messy and tiring, but this determination is actually a good thing. She’s learning through practice.

On the other hand, a less persistent baby may give up easily. If self-feeding feels too hard, she might just push the food away or wait for you to feed her instead. That’s okay too! These babies often just need a little more encouragement, patience, and small steps to build their confidence.

Tip: Whether your baby is strong-willed or more laid back, try not to rush. Offer support when needed, but let them take the lead as much as they’re willing. Feeding is not just about nutrition, it’s also about learning skills and building independence.

Every child develops at their own pace. The goal isn’t perfection, it’s helping your baby feel safe and supported as they learn.

7. Intensity of Reaction: Big Feelings or Calm and Quiet?

Some babies feel things deeply and they show it! I sometimes joke that this is the “Drama King or Queen” trait. These little ones might cry loudly when they’re unhappy, squeal with joy when they’re excited, or push food away with dramatic faces when trying something new.

On the flip side, some babies are much more mild. Even if they’re feeling unsure or uncomfortable, it might not show on their faces at all. These babies are harder to “read” because their reactions are subtle.

When it comes to feeding, high-intensity babies might react strongly to new tastes, textures, or even temperature. That doesn’t always mean they dislike the food, they just feel everything a little more! So don’t worry if your baby makes a funny face or gags slightly the first few times. It could just be their way of processing something unfamiliar.Smile and calmly say, “It’s okay, we’ll try again another day.”

Tip: Try to stay calm and neutral during mealtimes. If your baby sees a big reaction from you, positive or negative, they might copy that. The goal is to let them decide how they feel about a food, without any pressure.

Whether your baby is super expressive or quiet and gentle, all reactions are normal. With time, patience, and repeated exposure, most babies will get used to new foods in their own unique way.

 

RESPONSIVE FEEDING: THE HEART OF BABY FEEDING PERSONALITY TYPES

Responsive feeding means tuning in to your baby’s hunger cues, respecting their personality, and creating a positive mealtime experience. Whether you’re breastfeeding, formula-feeding, doing puree or baby-led weaning, your baby’s personality matters.

Some days will be smooth. Some days, your baby might throw food, cry, or refuse to eat. That’s okay. Take a deep breath. Every mealtime is a chance to build trust and connection.

BOTTOM LINE

Feeding isn’t just a task, it’s a relationship. Your baby is learning so much every time they sit at the table, not just about food, but about trust, safety, and joy.

You know your baby best. Observe, adapt, and above all, enjoy the journey. Their little quirks today will be your sweet stories tomorrow.

What have you noticed about your baby’s feeding personality? Share with us, I’d love to hear from you!

Helping Picky Eaters Thrive Tips for Creating Stress-Free Mealtimes

Helping Picky Eaters Thrive: Tips for Creating Stress-Free Mealtimes

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Feeding a picky eater can be challenging, often turning mealtimes into battles filled with stress, tears, and frustration. When a child refuses multiple meals or consistently rejects new foods, it’s natural for parents to feel concerned and even resort to rules like the “three-bite rule” or offering dessert only if dinner is eaten. However, these approaches often increase the stress of mealtimes, leading to more food refusals, tantrums, and anxiety. This guide will help you navigate feeding a picky eater in a way that fosters a positive relationship with food and reduces mealtime stress.

 

WHY DO CHILDREN BECOME PICKY EATERS?

Picky eating often begins as children transition from infancy to toddlerhood, as their growth slows and their willingness to try new foods declines. This can be a normal part of development, but other factors may contribute:

  1. Routine and Structure
    • Consistent mealtime routines help children build an appetite and associate specific times with eating.
    • Regular meals and snacks about 2.5 to 3 hours apart, with only water offered in between, support a balanced appetite.
  2. Temperament
    • Some children may naturally be more sensitive or cautious, and this can affect their willingness to try new foods. Consider your child’s temperament and how it might influence their eating behaviors.
  3. Medical or Sensory Issues
    • Conditions like acid reflux, constipation, or sensory processing challenges can make eating uncomfortable, contributing to picky eating.
    • Mechanical issues, such as difficulties with chewing or swallowing, can also play a role. If you suspect an underlying issue, consult a healthcare provider for tailored advice.

 

THE DIVISION OF RESPONSIBILITY

Registered dietitian Ellyn Satter introduced a model called the Division of Responsibility (DOR), a framework that creates boundaries while honoring a child’s natural appetite and preferences. DOR outlines distinct roles for both the parent and the child, allowing parents to guide mealtimes without pressuring children to eat. By respecting these roles, parents can ease the stress around meals and help children build lifelong healthy eating habits.

PARENT’S RESPONSIBILITIES IN FEEDING 

1. WHEN the child eats

  • By age one, children typically benefit from three meals and two or three snacks a day.
  • Snacks should be scheduled and not constant, as this allows children to build up a natural appetite before meals.

2. WHERE the child eats

  • Family meals at the table provide consistency and foster positive social interactions around food.
  • Studies show that children who have regular family meals tend to make healthier choices, perform better academically, and have a lower risk of engaging in risky behaviors.

3. WHAT the child is offered

  • Parents are responsible for choosing which foods to offer. Aim to provide a balanced meal with diverse food groups. Avoid becoming a “short-order cook” by preparing special meals solely to meet your child’s preferences.

CHILD’S RESPONSIBILITIES IN FEEDING 

1. HOW MUCH to Eat

  • Allow children to decide how much food to eat, respecting that their appetites can fluctuate day-to-day.
  • Avoid pushing children to “clean their plate” to help them develop a healthy relationship with their hunger and fullness cues.

2. IF They Choose to Eat

  • Especially with toddlers and young children, it’s normal for them to occasionally refuse a meal entirely. Trust that they are listening to their body’s signals, and avoid turning this into a power struggle.

 

TIPS FOR REDUCING MEALTIME STRESS

To create a positive and low-pressure mealtime environment, consider these strategies:

1. Respect Your Child’s Appetite

  • If your child isn’t hungry, avoid force feeding. Forcing a child to eat can lead to negative associations with mealtime and weaken their sensitivity to hunger cues and fullness cues.

2. Remove Pressure

  • Avoid incentives or ultimatums like “two more bites for dessert” or “if you finish, you get screen time.” Even well-intentioned praise for eating can increase pressure. Instead, keep mealtimes relaxed and focus on enjoying the experience as a family.

3. Limit Distractions

  • Minimize iPads, TVs, and toys during meals. Creating a calm environment allows children to focus on their food and listen to their body’s signals of hunger and fullness.

4. Get Kids Involved in Food Prep

  • Let children help with age-appropriate tasks like rinsing vegetables, stirring batter, or setting the table. Involving them in meal preparation encourages a positive attitude toward food and can increase their willingness to try new things.

5. Sneak in Nutrients Thoughtfully

  • While “sneaking” vegetables or other refused foods into favorite dishes should not replace exposure to whole vegetables, it can be a helpful strategy for nutrient intake (short term only). Smoothies, sauces, and casseroles are great options for adding hidden veggies or proteins.

 

 

BOTTOM LINE

Picky eating can be frustrating, but it’s helpful to approach mealtime with patience and flexibility. By implementing a balanced approach to your child’s feeding responsibilities, involving them in the kitchen, and setting consistent routines, you’re laying a strong foundation for positive eating habits. Picky eating can be a phase, and with patience, your child will likely develop a healthier relationship with food over time.

I completely understand how challenging it can be to make these changes, and I appreciate the daily struggle of living with a child who has a limited diet. It can be overwhelming and exhausting, and many parents tend to unfairly blame themselves. You’re not alone! If you need more personalized help, I’m here for that too. I’ve successfully worked with many families to create custom action plans to get a child—or the whole family—back on track with healthy eating.

Looking for support in implementing the Division of Responsibility in Feeding in your household? Check out my Peaceful Mealtimes online course here.

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
Tips To Help Children Be Mindful About Sweets

Tips To Help Children Be Mindful About Sweets

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

When it comes to desserts and treats for children, finding the right balance is crucial. Restricting sweets can backfire. Research indicates that the more attention we give to desserts or treats, the more fixated a child becomes. This fixation can lead to sneaking and increased consumption, potentially causing children to internalize guilt as they perceive sweets as a forbidden food. However, it’s essential to provide useful tips to help children be mindful of sweets, as giving in to these requests may reinforce the behaviour and lead to further demands.

In this post, I will outline a healthy approach to handling desserts or treats with children.

 

WHAT IS SWEETS? TREATS? DESSERTS? 

“Sweets” generally refers to foods high in added sugar, calories and/or saturated fats, often consumed as desserts or treats. This category includes items like candy, cookies, cakes, pastries, ice cream, chocolate, chips, and other confectionery products. While they’re enjoyable to eat, it’s important to remember the tips to help children be mindful about sweets. Sweets shouldn’t be served to children under two years old, and their consumption should be moderated in older children. Nonetheless, sweets are a part of life, and it’s essential for parents to teach their children how to enjoy sweets mindfully.

“Treats” and “desserts” can overlap with sweets but may also include healthier options. Treats are indulgent foods often enjoyed occasionally, while desserts are sweet dishes typically served at the end of a meal. Here are some healthy dessert or treat ideas:

  1. Smoothie
  2. Energy bites
  3. Apples and peanut butter
  4. Frozen yogurt bark
  5. Granola bars

These options provide sweetness and satisfaction while also offering nutritional benefits.

 

TIPS TO HELP CHILDREN BE MINDFUL ABOUT SWEETS  

FLEXIBLE SWEETS POLICY (FSP)

Here are some key points to consider when crafting a FLEXIBLE SWEETS POLICY (FSP) for your family:

1. SERVE DESSERT WITH MEAL NOT AFTER MEAL

“You shouldn’t offer dessert with dinner. They’ll just eat the dessert.”

I know you are worrying that your child will only eat the dessert. And yes, that is a possibility.

But, do you ever remember sitting at the dinner table telling your parents you are full, but you still had room for dessert? I do!

Ellyn Satter, a renowned dietitian and feeding specialist, suggests incorporating a small portion of dessert into dinner to normalize its consumption. Serving dessert with a meal takes away its special power and sends the message that this is just another food we are eating today.

The crucial aspect is to refrain from offering seconds of dessert and allowing children the freedom to consume the meal in any order they prefer. A lot of children will choose to eat the dessert first if it’s offered, but then they will go on to eat the other foods at the meal, too.

By serving dessert with a meal, you’re avoiding the notion of it being a reward only after finishing the meal. Each child should receive one serving of dessert, whether it’s two small cookies, a scoop of ice cream, or a small piece of cake. Surprisingly, in my own experience, serving dessert alongside the meal often results in they eat the dessert first , they will then finish most of their meal.

Instead of using a restriction statement like,

“You can’t have ice cream until you eat your carrots.”

Child learns ice cream are better than other foods and needs to be earned.

Try a neutral statement like,

“Let’s have a scoop of ice cream with dinner, which one do you want?”

Child learns that ALL FOODS can fit into a healthy lifestyle.

Some children might eat the dessert first, like what you are worrying, and some might not even touch anything else at that meal, or some might ask for more dessert. I just want you to know it’s completely normal for children and human beings in general, to enjoy some foods more than other.

 

2. CALL THE NAME

It’s important to note that a treat in one household might not be considered a treat in another. For example, in my home, we often have baked goods like cookies, muffins, energy balls readily available. We also enjoy freezing grapes, strawberries and bananas and occasionally dipping them in chocolate. In my mind, I considered all of these foods as “treats”, others may have different perspectives.

Regardless of how we define treats, I make a conscious effort not to label any food as a “treat” around my children. Instead, I refer to them by their names, such as “candy”, “Ice cream”, “cookie”, “chocolate covered strawberry.” For younger children, I use terms like “everyday foods” and “fun foods” or “not everyday foods.”

By avoiding categorizing foods as “good” or “bad,” I aim to foster a neutral perspective on food. Using terms like “treats” or “junk” can give theses foods a mystique or imply negatively, such as being forbidden or bad. Ultimately, they’re JUST FOOD.

 

3. FREQUENCY AND VARIETY

Dessert or treats can be a regular part of a healthy diet, and as a parent, you have the flexibility to decide how often they fits into your family’s routine. Some parents prefer to reserve dessert for weekends and special occasions, while others are comfortable with more frequent indulgence.

You can aim to incorporate dessert into your family’s meals on 3-4 nights per week without any plan in place. Avoid creating a pattern where children only receive dessert when they eat a good dinner.

Offering lots of “healthier” dessert options can help children feel like they have a choice. Consider options such as homemade oatmeal cookies, frozen yogurt barks, energy balls, or ice cream with nuts and fruits.

Using a positive approach, offer dessert as a choice alongside the main meal.

“Would you like fruits or vanilla yogurt with your dinner later?” 

On evenings when dessert isn’t on the menu, establish boundaries by simply stating,

“We’re not going to have any dessert tonight, but maybe tomorrow”

Emphasize a positive approach by saying “YES” to dessert rather than simply denying it.

“It’s not on the lunch menu right now, but we can save some to have with dinner.” 

 

PORTION CONTROL AND AUTONOMY SWEETS

Occasionally, it’s beneficial to offer unrestricted access to sweets during specific occasions or events where desserts or treats are plentiful, such as parties. For example, at a birthday party, you could place a plate of chips on the table and let your child take as many as they desire. By granting them free rein at the dessert table can be a way to empower them to make their own choices, learn self-regulation, and develop a healthy relationship with sweets.

These occasional opportunities for unlimited dessert consumption align with the tips to help children be mindful about sweets, as you’re teaching your child to listen to their body’s cues of hunger and fullness while also allowing them to enjoy treats in a balanced manner.

 

SETTING HEALTHY BOUNDARIES OF SWEETS

Implement strategies to neutralize the allure of sweets and promote a healthy attitude towards dessert consumption:

    1. Dessert should not come with conditions, such as finishing vegetables or cleaning the plate.
    2. Dessert should not be treated as a reward or bribe.
    3. Don’t soothe a crying child or anxious preschooler by using sweet food to calm the emotions.

 

WHAT WORKS FOR MY FAMILY

We’ve adopted a flexible once-a-day policy regarding sweets. On most days, we indulge in treats like dark chocolate, baked goods, or ice cream, though the frequency may vary – weekends tend to have more, while other days might have none at all.

During parties or event celebrations (CNY), my children are encouraged to freely enjoy sweets, provided they remain at the table while doing so. However, if dessert follows dinner about 2 hours later, we sometimes limit the amount, especially if it’s close to bedtime.

Now that my children are growing older (aged ten and three), they often regulate their sweet intake on their own, which has been a positive development. Every family is unique, so while my approach may suit us, others may find success with less frequent sweet offerings.

Your flexible sweets policy should be personalized and aligned with what feels right for your family. However, it’s essential to remain open to adjustments if you sense it’s not working or if your child becomes fixated on food.

Signs that your approach is effective include occasional requests or mild whining for sweets, which is normal. Overall, you should feel that your child is CONTENT  with the frequency of treats and doesn’t overly obsess over them. They may eat a lot of something they haven’t had in a while, but when they are done they stop thinking about it.

Conversely, signs that your approach may not be working include a child who CONSTANTLY asks for sweets and never seems satisfied after consuming them. They might resort to sneaking treats or exhibit excessive indulgence in sweets outside of the home. When these behaviors arise, it’s a clear indication that adjustments to the policy are necessary.

 

WHAT IF CHILDREN ASK FOR TREATS ALL DAY LONG? 

Establishing healthy boundaries is crucial when faced with persistent requests for treats or sweets throughout the day. Acknowledge that they want it and let them know they will get more at a later time. Better yet, get down to their level and talk calmly.

“I know you really want a chocolate. That’s not on the menu with lunch, but we can save one for dinner!”

“Did you enjoy your cupcake? Let’s leave some so we can have more tomorrow.”

If you don’t have any left, let them know you’ll put it on the grocery list for next time.

“I know you love cookies, let’s put them on the grocery list.”

As a parent, it’s essential to determine what feels comfortable for you and your family. Consider options such as allowing one treat per day or reserving treats for weekends while maintaining a no-dessert rule on weekdays. Having clear policies in place gives you a solid reason to say no when needed, even though your child may express disappointment.

Remember, children look to you to set boundaries and understand what’s appropriate. They rely on your guidance to navigate their choices, especially regarding treats. While it’s essential to stand firm in your decisions, flexibility is also key. If a day becomes particularly indulgent, such as during a school party followed by treats at home, adapt by offering healthier options like fruit for dessert in the following days. Being mindful of these situations helps maintain balance and reinforces healthy eating habits for your child.

 

BOTTOM LINE 

By following these tips to help children be mindful of sweets, families can create a healthy sweets policy that promotes moderation, autonomy, and a positive relationship with sweets. Remember, prioritizing nutrient-dense foods for the majority of meals provides children with essential nutrients while allowing room for occasional indulgence.

REMEMBER, children under two years of age do not require regular dessert in their diets. Introducing dessert at this age can displace essential nutrients. Therefore, it’s best to offer alternatives like yogurt and fruit. As children grow older, they will have ample opportunity to learn self-regulation around sweets.

Every family is different and some like to eat dessert every night, others on occasion. Tell me your family’s rule in the comments, I’d love to hear. 

how-to-help-your-child-to-gain-weight-photo

How to Help Your Child to Gain Weight

by with One 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?

Mealtime Boundaries for Picky Eaters Tips and Strategies

Mealtime Boundaries for Picky Eaters: Tips and Strategies

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Mealtimes with young children can be challenging, especially if they’re picky eaters. Family dinners can easily turn into a power struggle, where parents struggling to get their children to eat certain foods, but facing even more resistance.

Parents often feel like their children are in control, while they desperately try to make them eat something healthy. They end up making special meals, using pleading phrases, coaxing, and even bribing, which only adds to the stress and leaves them feeling hopeless.

MEALTIMES FOR MANY PARENTS ARE ANYTHING BUT PLEASANT

When I encounter this dysfunctional and stressful feeding dynamic in my practice, it becomes evident that the roles of feeding within the household are completely reversed, and parents are unaware of it. Ultimately, children are in control of WHAT, WHEN and WHERE food is served, while parents exert great effort to control whether and how much their children eat.

THIS IS ACTUALLY THE OPPOSITE OF WHAT IT SHOULD BE!

To raise children who are healthy, happy, and self-assured when it comes to eating, parents need to establish clear boundaries and maintain their role as the ones in charge of WHAT, WHEN and WHERE food is served. Meanwhile, children should be allowed to fulfill their role as the ones who decide whether and how much they eat. This forms the foundation of the Division of Responsibility in Feeding (DOR), an approach advocated by Feeding and Childhood Nutrition Expert, Ellyn Satter.

By following the principles of DOR, you can create mealtimes that are more peaceful, reduce stress around eating, and raise children who are capable and confident eaters.

Does this sound familiar?

Your child refuses to eat, so you give in and stop asking him to come to the table for meals. 

He complains about what’s served, so you make him a peanut butter sandwich because you know he’ll eat it. 

He whines about feeling hungry before bed (Even though he didn’t eat at dinnertime an hour earlier) so you give him yogurt and a banana in hopes that he’ll go to bed peacefully and not wake up hungry.

If it does, you’re certainly not alone.

Here is my top strategy for creating more peaceful mealtimes and minimizing stress when it comes to feeding:

SET HEALTHY MEALTIME BOUNDARIES AND STICK TO THEM

By setting and consistently enforcing appropriate mealtime boundaries with your children, you can regain control over mealtimes and empower your children to take responsibility for the rest. It is ideal to establish these boundaries early, during infancy and early toddlerhood, but they can be implemented at any stage. Keep in mind that mealtime boundaries may vary among families, but here are some examples of ours:

1. Everyone MUST come to the table for meals, regardless if they plan to eat or not

A phrase you will frequently use is “YOU DON’T HAVE TO EAT.” If your child says, “But I’m not hungry” or “I don’t want rice again!” calmly respond with, “You don’t have to eat, but it’s mealtime and you must come to the table.” In most cases, your child will happily eat a fair amount of his/her meal. To ensure proper mealtime etiquette, your children should remain at the table for at least 10-15 minutes and ask to be excused. If you have a slow eater, consider setting a timer for 30 minutes to prevent meals from dragging on indefinitely. This approach allows your child to pace themselves during the meal.

2. There are NO toys, screens, or other distractions at meal

The goal is to keep mealtime as a special moment for family to connect and have conversations, discouraging any form of mindless or distracted eating.

3. Being rude ISN’T OK

In my household, I have certain rules that we follow during mealtime. These include sitting properly at the table, refraining from throwing food or making rude comments, using age appropriate utensils, and practicing good table manners and politeness.

4. There are NO special meals

I provide a wide range of food options and always include at least one dish that I know my children enjoy. However, I only serve one meal, and I do not cater to individual requests as a short-order cook would.

5. The kitchen is CLOSED after mealtime

If I believe my children haven’t eaten enough, I gently remind them that it’s important to ensure their tummies are satisfied because the kitchen will be closed until a certain time, like X o’clock or the next morning. Any requests or demands for snacks outside of these designated times are kindly declined, along with a reminder that they had an opportunity to eat at the previous meal or snack but chose not to. By consistently applying this approach, children gradually learn how to regulate their appetite in a healthy manner.

6. There’s NO grazing

I politely decline random requests for snacks or milk, and instead, I establish specific snack times based on our meal schedule. I typically offer a snack between meals and occasionally before bedtime, although not frequently. This allows for eating opportunities every 2-3 hours or so. It’s important to note that children have smaller tummies and require regular meals, but it’s not necessary for them to constantly graze throughout the day. In fact, excessive grazing can often lead to mealtime struggles.

Grab your FREE Mealtimes Boundaries Rules HERE .

BOTTOM LINE

These are my personal mealtime boundaries, which may also work well for your family. Remember that every family is unique, so it’s important to customize your own boundaries based on what works best for you and your family.

To assist you in establishing healthy mealtime boundaries, I have a printable kitchen resource available that outlines my family’s mealtime boundaries in a colorful and visually appealing format. It can serve as a starting point for you to create your own boundaries that align with your family’s needs and preferences.

If you’re facing challenges with a picky eater and would like to explore methods for reducing pressure on your child to eat, I recommend checking out my online course PEACEFUL MEALTIMES. This course provides comprehensive guidance on dealing with picky eaters and supports the development of a healthy relationship with food as your child grows. It covers everything you need to know to navigate mealtimes more peacefully and successfully.

Healthy After School Snacks That Won't Ruin Dinner

Healthy After School Snacks That Won’t Ruin Dinner

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Children are back to school! Busy schedule and active day. For many children after school is the hungriest time of the day. Often times children get home ravenous and ready to eat down the fridge. Many parents and caregivers struggle to figure out the best options to feed ravenous hangry children so that it won’t spoil their appetite for dinner.

WHAT MAKES A GOOD AFTER SCHOOL SNACK?

Children are going through an enormous amount of growth and development and need nourishment. Consider offering some of the foods that are often trickier to get them to eat since this is a time they are most hungry. For example, if your child doesn’t love veggies at lunch be sure to offer some of these such as raw veggies with hummus or Greek yogurt, celery with nut butter, smoothie or veggies muffins.

WHY AFTER SCHOOL SNACKS ARE TRICKY?

Depending on what time your family eats dinner, a hearty after school snack can cause children to be too full at dinner time. And children who come to the table full won’t want to eat much (if any) dinner and they definitely won’t be as receptive to trying new foods or recipes. Your goal is to strike a balance between quelling hunger and making sure they still have an appetite at dinner.

IDEAS FOR AFTER SCHOOL SNACKS 

Every child is different and that includes their appetite. Yours may be going through a growth spurt that makes them perpetually hungry. Or your child may have a smaller appetite and tend to fill up faster.

You know your children best, and different families need different solutions. But here are some ideas to get you started, depending on how far out you are from sitting down to dinner.

I always try to include at least two foods in my children’s snacks – something rich in protein (milk, yogurt, cheese, beans, lentils, nuts, seeds, meat, etc.) and a fruit or vegetables or a whole grain food.

IF DINNER IS 3 (OR MORE) HOURS AWAY 

You want a snack with some staying power, including carbohydrates for energy, and protein and fat to keep them fuller longer.

  • Greek yogurt parfait
Greek Yogurt Parfait

Layer greek yogurt with fresh or frozen berries in a tall glass. Top with a sprinkle of granola.

  • Mashed avocado on toast
  • Nut butter with banana wrap
Nut butter with banana wrap

Spread 2 tbsp of nut butter (any kind of nut or seed butter) onto a whole grain wrap and top with a sliced banana. Wrap the tortilla up, cut the wrap into bite sized pieces.

  • Tortilla chips with hummus
  • Half of sandwich and a glass of milk
  • Overnight oats
Overnight oats

This version of oats requires no cooking and is prepared the night before. The basic recipe is equal parts milk, greek yogurt and rolled oats. Place the ingredients in a container in the fridge and the oats will soak up the liquids overnight. Toss in your favourite toppings such as fresh fruit, cinnamon, or nuts in the morning.

Hard-boiled egg

These can made up to a week ahead of time and stored in the fridge with the shells on.

  • Small bowl of granola (recipe 1 & 2)
  • Nut butter with waffle

IF DINNER IS 2 HOURS AWAY 

The idea is to suppress their hunger with foods that are tasty but quick and easy to digest, so they’re still hungry for dinner later. Serve something light but satisfying.

  • Trail mix
Trail mix

A very easy recipe includes: plain Cheerios, raisins, almonds, pecan, pumpkin seeds, the ingredients can be easily customized to your tastes.

  • Homemade popcorn + apple slices or berries
  • Whole grain crackers + banana
  • Apple slices with nut or seed butter
Apple slices with nut or seed butter

Pre-slice an apple with 2 tbsp of nut butter to dip.

  • Homemade smoothie popsicle
  • Small bowl of whole grain cereal
  • Edamame beans
Edamame beans

These can usually be found in the frozen aisle.

  • Cheese stick + pretzels
  • Small handful of nuts + cup of unsweetened applesauce)
  • Cheese cubes and fruits
Cheese cubes and fruits

Cube a palm-sized amount of cheese to go along with grapes, strawberries, kiwi or other fruits of your choice.

Roasted chickpeas

Take a can of rinsed and drained chickpeas, toss with oil, and bake for 20 minutes at 400F. When out of the oven, sprinkle with your favourite seasonings such as paprika, cajun, garlic powder, red pepper flakes, chilli powder, etc.

Muffin-tin omelettes

Easy, mini-baked omelets are perfect to make ahead of the week. You can use some of your favorite omelet ingredients but you can switch it up and add whatever you like or have on hand.

IF DINNER IS 1 HOUR AWAY 

You want to tread carefully in this time-frame, since many snacks can spoil their appetite for dinner. Serve veggies.

This was the strategy I settled on with my eldest son, and it worked wonders! Our house rule was “only veggies in the hour before dinner.” I’d offer both the veggies I was prepping for dinner and any veggie in the fridge.

The beauty of this rule: Your children will come to the dinner table with a serving or more of veggies already in their bellies. Or if they chose to opt out of the pre-dinner veggie snack, they’re still hungry for dinner.

IF IT DOESN’T WORK 

Consider moving dinner earlier or later. Ditch the rules you have about what time you must eat dinner or waiting for husband to come home for dinner. After your children going to day care or preschool, your family schedule need to be changed. You can have a small after school snack, earlier dinner at 5pm or 6 pm, and small bedtime snack (8-9 pm); or having a large after school snack and later dinner, both are healthy options. Try out a few options and see what works best for your family schedule.

If your children just can’t get by without a big, filling snack after school, pushing dinner later might be the solution.

BOTTOM LINE

When your children get older, schedules shift and appetites grow, and your snack and dinner strategy will likely change too. Do what works for your family now.

Are you running out of creative and healthy snack ideas? Here are some tasty and easy options to try with your children and family. For more delicious, family friendly recipes, check out my Facebook Page and follow me on Instagram ! 

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.