Posts tagged: Infant Nutrition

Milk is a hot topic in parent’s group. When, how much and what type/kind of milk to choose? Due to more and more organic stores in the market, the confusing messages and nutrition myths, more parents are turning to milk alternatives (plant-based beverages) to fulfil their little one’s milk needs.

Unfortunately, the plant-based beverages (fortified or non-fortified) don’t provide enough nutrition. (here)

Your children are growing right before your eyes! Children more than double their height and weight between the ages of 2 and 12. During this time, a base is built for a body that will last them a lifetime.

Milk provides the building blocks children need – 16 essential nutrients, plus energy for fuel to grow. (here) 

WHAT YOU NEED TO KNOW ABOUT YOUR MILK CHOICES 

Children under 12 months of age should have breast milk or formula for their main drinks.

Milk is key not only for energy as well as tissue growth, but also for building strong bones and teeth and regulating muscle control.

It is safe to introduce cow’s milk between the ages of 9-12 months of age, however, I recommend waiting until 12 months. There are a few reasons why you should think twice about introducing fresh milk too early.

1. The proteins present in fresh milk are hard for babies to tolerate and digest. (WHO, 2009)
2. Milk contains too much sodium, potassium and chloride which can tax your baby’s kidney. (WHO, 2009)
3. Milk is lack of important vitamins and minerals such as iron, Vitamin E and Zinc.
4. Higher risk for iron deficiency anemia and if your baby drinks too much cow’s milk, he or she is also at a risk for internal bleeding.

That being said, once your baby reaches about 12 months, his/her digestive tract is mature enough to handle milk and reap the many nutrition benefits from it. It’s a nutrition powerhouse full of protein, carbohydrates, Calcium, Vitamin D and Vitamin A.

When they turn one, I encourage moms to continue breastfeeding if they are already, even with the introduction of cow’s milk. If your baby is on formula, you can slowly transition to homogenized cow’s milk (assuming your baby does not have  a milk allergy) at one year. Don’t rush, because your baby’s digestive system needs time to adapt to the new proteins and other nutrients present in fluid milk. Start with 1-2 tbsp a day and slowly increase this amount until fully transitioned. Again, you can continue breastfeed as long as possible.

Recommendations:

1-2 years old: 2-3 cups (16-24 oz) of milk per day.

2-8 years old: 2 cups (16 oz) of milk per day.

(Lower-fat milk or fortified plant-based beverages can be offered).

9-18 years old: at least 2 cups (16 oz) of milk per day.

P/S: If your baby is still breastfeeding, he/she may not need as much.

PLANT-BASED BEVERAGES 

Plant-based beverages are made from plant foods such as soy, rice, almond, coconut, oat, potato and hemp. They look like milk and are often called “milks” but may not have the same nutrition as cow’s milk.

Plant-based beverages are often lower in protein and energy than cow’s milk. They may also be lower in important nutrient like Calcium and Vitamin D, especially if homemade. Also, these milks often do not contain enough calories, protein or fat for a growing toddler. Some plant-based beverages can also be high in certain minerals that can be harmful if a child drink too much.

Read the Nutrition Facts table on each beverage package. Some beverages are fortified (have nutrients added) and some aren’t. The nutrients in plant-based beverages can vary.

CHOOSE A PLANT-BASED BEVERAGES FOR YOUR 2 YEARS OLD 

Plant-based beverages are not recommended for children under age 2 because they can be low in important nutrients like fat, protein and calories. If offering a plant-based beverage instead of cow’s milk to a child age 2 and older, choose a product that:

• is labelled as fortified or enriched (example: fortified with Calcium or Vitamin D) – Most milks in Malaysia don’t fortified with Calcium or Vitamin D. 
• provides at least 6 g of protein per 1 cup (250mL)
• provides at least 30% Daily Value of Calcium and Vitamin D per 1 cup (250 mL)
• contain less than 10 g of sugar per 1 cup (250mL)

Since plant-based beverages are generally low in protein, children 2 years of age and older who are drinking a plant-based beverages as their main milk sources should be offered a variety of lean meats, poultry, fish, beans and lentils, eggs, tofu and nuts to ensure adequate intake of protein.

What types of milk are appropriate for a child under 2 years of age who is allergic to cow/goat’s milk or lactose intolerance

If your child is allergic to milk or lactose intolerant, you may want to consider keeping him/her on formula or a follow-up formula until the age of 2 to ensure proper nutrition. There are soy varieties or hydrolyzed protein/hypoallergenic varieties out there for babies with allergies or intolerances. You should offer the same quantity as you would cow’s milk. Check with your child’s doctor or a dietitian.

In Malaysia, there are 3 main companies providing infant formula – Nestle, Abbott, MeadJohnson.

Do you have a child who has milk allergy or lactose intolerance? You not sure what type/kind of milk to choose for your toddler? Contact Me about starting a nutritional counselling program.

The immune system plays a very important role in your overall health (and the health of your children). It defends against viruses and bacteria. It’s made up of interconnected white blood cells, antibodies, bone marrow, the spleen, thymus and lymphatic system, which work together in harmony to find and destroy pathogens (the things that cause illness).

With Covid-19 in the news, you’ve probably seen many articles and blog posts about “how to boost your child’s immune system”. As a parent, I can imagine that you’re especially curious about this if you have children who are in school, as we want to protect our children from all the viruses or bacteria going around them.

But here’s the thing: the idea of boosting the immune system with supplements or specific foods is misleading and scientifically inaccurate (here). Do you know an overactive immune system is linked with autoimmune diseases such as lupus or multiple sclerosis. “Immune boosting” is a marketing term, not a medical term.

THERE IS NO SINGLE PRODUCT THAT CAN BOOST IMMUNITY

Scientists are still a long way from understanding the complex interplay of parts that allow the immune system to perform at its optimum level, which means there’s no product you can take to “boost” it. Instead, it’s important to focus on supporting your (and your childrens’) immune systems so they function normally. There are many things we can do to support immunity, such as getting enough sleep, being physically active, minimizing stress and eating nutritious foods. As a busy mom, I love finding foods that are not only nutritious and convenient, but also immune supporting.

The easiest way to get these nutrients is by eating a healthy and balanced diet.

Certain nutrients, such as zinc, selenium, iron, protein, vitamins A, C, D and E are critical for the function of immune cells. However, I can’t promise you that you can totally shield your children from getting sick by eating foods with these nutrients.  In fact, you can build up your children’s immune systems with nutrient-dense foods.  Certain foods have the exact nutrients that can help your children’s immune systems be as strong as possible, so when they are exposed to the inevitable germs, they are ready to fight. 

FOODS CONTAIN THESE IMPORTANT NUTRIENTS 

Orange vegetables and fruits 

Carrots, sweet potatoes, pumpkin and cantaloupe are among the best sources of beta-carotene, a precursor of vitamin A. Beta-carotene has several health benefits, including the antioxidant activity that protects cells from free radical damage and help enhance immune function (here). In fact, beta-carotene plays a role in making white blood cells, which are responsible for hunting down and quashing viruses. Pairing these foods with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

Berries 

Berries are full of antioxidants, which help your body fight oxidative stress caused by free radicals.  This helps keep our immune system fighting! There are many different berries you should try to include in your children’s diet:  strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few.  Don’t worry; when berries aren’t in season frozen berries are just as nutritious. You can add them to yogurt and oatmeal, or eat them as a nourishing snack.

Dark leafy greens

Choose kale, spinach, chard, arugula or collards. Dark leafy greens are high in carotenoids (similar to beta carotene), and have similar immune-supporting effects. If your children not a fan of salads? Use leafy greens in smoothies, muffins or stir-fry.

Nuts

I’m often asked which nut to eat and I say, “mix it up!” Each nut has a different nutritional value, so choose a variety for the best immune support. Almonds, peanuts and hazelnuts contain vitamin E, which helps increase T-cell count (T-cells directly kill infected host cells and regulate immune responses) (here). Walnuts are significantly higher in omega-3 fat than any other nut. Enjoy some trail mix, or add nuts to salads, pasta or cereal. Or enjoy them in a granola bar or energy ball. Nuts can be choking hazard for babies and young toddlers, so make sure to serve your little one slivered or sliced almonds, or natural nut butters spread thinly on toast.

Seeds

Serve your children a variety of seeds, such as pumpkin, sunflower, sesame, hemp, and flax seeds, to support their immune systems.  By eating a wide variety of seeds, you’ll be getting vitamin E, zinc, and omega 3 fatty acids, all of which help the immune system fight off invading bacteria and viruses. You can add seeds to smoothies, yogurt and salads, spread pumpkin or sunflower seed butter thinly on toast.

Oatmeal

Oats contain immune-supporting nutrients like selenium and zinc. But they also contain a special type of fibre called beta-glucan, which increases immune defense by enhancing macrophages (cells that detect and destroy bacteria and viruses) (here). Start your day with oatmeal.

Eggs

Protein is needed for proper immune system functioning, and eggs are the gold standard for their high-quality protein. When scientists measure protein quality – known as “biological value,” it’s often evaluated compared to eggs, which are given the perfect score of 100 (here). Eggs are also a source of immune-supporting selenium and vitamins A, D and E. So, scramble up a few eggs for breakfast today.

Fish

Fatty fish such as salmon, tuna, trout or sardines are excellent choices. They contain a winning combination of vitamin D and omega-3 fats, which both support the immune system. Vitamin D deficiency is associated with an increased susceptibility to infection (here), and omega-3 fats are part of the structure of all immune cells (here). Try canned tuna in a sandwich; enjoy some salmon sushi roll; or try a bagel with cream cheese and smoked salmon or trout.

Fermented foods 

Choose kefir, fermented vegetables (sauerkraut or kimchi), kombucha or yogurt made with active cultures. These foods contain probiotics, which mediate and regulate the immune system (here). Researchers are still trying to figure out which specific probiotic strains to use for different health problems, and the pieces of this puzzle remain incomplete. If a specific probiotic is marketed as an immune-booster, don’t believe the hype. Science isn’t there yet.

Tumeric 

You know that perfect buttercup-yellow hue of mustard? That comes from turmeric, a spice that contains curcumin, which has been linked to an enhanced immune response. There’s one problem. Curcumin is unstable and not well absorbed by the body. However, researchers found a solution: when using turmeric, add a dash of black pepper. It helps increase the bioavailability of curcumin by 2000% (here) Try turmeric in stir-fries, curries, stew or make a turmeric latte, known as golden milk.

IN ADDITION TO WHAT YOU DO EAT, IT’S ALSO IMPORTANT TO GET YOUR BODY HYDRATED

Staying well hydrated can provided just the right balance for hormones, enzymes and cells to function properly, especially Malaysia’s weather is extremely “hot” and humid.  Also, it reduces lung and nasal secretions so that your body can efficiently move virus and irritants out of your body instead of getting stuck inside where they can multiply in a nice cozy host (you).

WHAT ABOUT PROBIOTIC SUPPLEMENTS

Giving your child a probiotic supplement isn’t the answer. There’s just not enough research out there on various strains of probiotics and what their functions are in the body.  Probiotic supplements won’t prevent infections from happening, and the risk in taking them is that each and every probiotic strain has a specific use and may actually suppress the immune system, which could cause problems.

BOTTOM LINE

Don’t stress about loading your children up with specific immune-boosting foods or a whole bunch of vitamins and supplements during flu season (or any time of the year), because there’s no such thing, and it turns we don’t want to “boost the immune system” either!

Instead, focus on staying nourished with balanced nutrient-rich meals and snacks, including the foods mentioned above.

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