Nutrition and Breastfeeding Articles

I have spoken to many parents feeling a little concerned that Christmas & school holidays may throw their nutrition routine out the window. Whilst that is ok for a short time, it is absolutely possible to celebrate and have some balance too, hooray! . Try these tips for your family:

• Don’t restrict yourself or the kids. Feed yourself and children as usual leading up to social events. So for Christmas lunch, eat a normal breakfast and morning tea if late lunch. It is best not to attend events so hungry that it is difficult to think straight, as this often leads to eating beyond fullness and makes it difficult to listen to those body cues.
• Encourage and guide your children to learn their hunger and fullness cues, practice eating slowly and waiting 20-30 minutes after eating to decide if still hungry.
• At other times, stick to meal structure, try to choose foods from the five core food groups; fruit, vegetables, meat and meat alternatives, dairy and dairy alternatives and grains/cereals, as these foods provide best energy for growing and learning.
• Engage in active play as a family. Take a ball or Frisbee to a picnic.
• If you are taking a plate, why not try a balanced option, such as wholegrain crackers, chopped fruit, vegetables, cheese, dips such as hummus & tzatziki.

 
Healthy snacks at home:
Choose fresh, natural, unprocessed foods, where possible:
-        Cheese (tasty or cottage) on seeded crackers
-        Fresh fruit cut-up
-        Carrot, cucumber or tomato cut-up and served with hummus.
-        Yoghurt
-        Popcorn (for children over 3 years of age).
-        Healthy bliss balls
-        Boiled eggs
-        Nuts and seeds
-        Canned beans e.g. chickpeas
 
How do treat foods fit in?
There is no such thing as a ‘bad’ food, as balance is the key. Treat foods do fit into healthy eating, sometimes. Parties and special occasions are those time to include these foods, the rest of the time, offer healthy snacks and meals.
 
Is nutrition actually important over school holidays?
School holidays add up to 14 weeks of the year – that is over 3 months, or 25% of your child’s total diet! Keep a similar routine to school, with meals at similar times. Encourage eating at designated times rather than snacking throughout the day to promote hunger at meal times. Promote physical activity, encourage your kids to play outside and reduce time spent on screens. Hunger levels may be different to the school year, if activity levels are different too.

​By Emma McShane (Dietitian) & Nicole Bando (APD, IBCLC), December 2022

Many people worry that eating too much on Christmas day will ruin their health goals, however some perspective can help. It is one day of the year, and is meant to be enjoyed, so don’t worry about your activity goals or healthy eating habits for this day. One day will not break the healthy habits you have created for yourself. It is only if these habits carry through for days and weeks that our health can be impacted.
 
Are you catering for Christmas Day and feeling overwhelmed by the task and dietary requirements?
We recommend following our easy structure for the perfect Christmas spread:

1.  2x Protein: Meat e.g. Beef, chicken, ham or turkey. This can be barbequed or roasted depending on what is easiest for you.
A great vegetarian or vegan option is a mushroom wellington, whole roasted cauliflower with tahini sauce or a vegetable lasagne.

2.  2-3x Vegetables (make this the rainbow – use different vegetables with different colours).-       
Starch: No Christmas spread is complete without roasted potatoes, pumpkin or sweet potato. Chop roughly, place in a baking tray with garlic, rosemary, salt, pepper and a generous drizzle of olive oil. Roast for about 40 minutes for crispy goodness.
Greens: Steamed green beans with a drizzle of lemon and olive oil and seasoned with salt and pepper are simple & fresh. Or Brussel sprouts pan-fried with some coconut oil.
Steamed carrots with a sprinkle of cinnamon & roasted almonds (if no allergies)
Note that all these vegetable dishes are gluten, dairy and egg free.
 
1-2x Salads
Examples include:

• A fresh garden salad with lots of green leaves, tomatoes, cucumber, carrots, and olives can be delicious. Add a simple dressing made from olive oil, mustard, lemon juice, and vinegar for extra flavour.
• Pulse salad e.g. lentil salad with baby beetroot and spinach is a hearty protein option for vegans/vegetarians.

3. Bread: good quality sourdough or wholegrain breads are great options. Gluten free brands include Helga’s and GF Precinct. 
4. 1-2x Desserts -       
Why not try our smoothie popsicles, great for kids, the recipe can be found here: https://www.nicolebando.com/articles/allergy-friendly-party-food
Pair dessert with a fruit platter using fresh, in-season fruits such as cherries, raspberries, strawberries, pineapple and mango. Why not try our orange yoghurt dip as a fresh accompaniment to the fruit.

We hope that this structure makes catering for Christmas a little easier so you can spend more time enjoying Christmas with the ones you love.

By Emma McShane, Dietitian, December 2022

Drinks may be flowing in December, are you worried about overdoing it? Try these tips:

• Space them out: Alternate alcohol with water or bubbly water, to reduce overall alcohol and keep you hydrated.
• Pouring at home? Know your serves: 100mls wine & sparkling, 30mls spirits, 285mls beer (less than a stubby), 425mls light beer, 285mls cider.
• Limit cocktails, they are very high in sugar and contain multiple standard drinks.
• Be the nominated driver: If you have lots of parties, can you go alcohol free for some?
• Try zero alcohol options: a great alternative to alcohol. Check the labels before buying as remember they may also be high in sugar and added chemicals. We found these good options:
• Dash peach infused sparkling water
•  Polka botanical non-alcoholic spirit
• Iced tea homemade e.g. with a teabag and sparkling water

I’m breastfeeding, can I drink alcohol?
The safest option whilst pregnant and breastfeeding is to avoid alcohol altogether, as it can reduce breastmilk production and impact baby’s growth and development. Alcohol is present in breastmilk in the same levels as the bloodstream and it takes approximately 2-3 hours for the mother’s body to clear the alcohol in one standard drink. This time increases with each drink consumed. So if choosing to consume alcohol, wait around 2 hours before breastfeeding. Any milk expressed before the 2-hour window will need to be discarded, as it is not safe for the baby to consume. If there are times where a mother plans on drinking more than one standard alcoholic drink, plan ahead and express some breast milk beforehand to feed baby during this time. Below are two links to resources for further information:

• NHMRC Infant Feeding Guidelines
• Feed Safe App

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC
​

1.      Balance
When life gets a little crazy busy, aim to be prepared for the weeks with meal prepping. Try double batch cooking and freezing. Keep canned or frozen foods handy, such as vegetables, eggs, baked beans & wholegrain bread for quick and healthy meals. If you can, take some time for yourself to do something you love.                                                                                                                                            
2.      Don’t restrict yourself
Though there may be more treats around than usual, it’s important not to restrict yourself before or after social occasions, by skipping meals. Stick to fresh whole foods where possible, with loads of fruits and vegetables, and remember this season is a small part of the year, so enjoy it and listen to your body. 
 
3.      Find time to move
Movement is so important for both your physical and mental health. Small steps count, so even 10-15 minutes of activity is a great start, try gradually building up to 30 minutes a day.  Switch off by playing a podcast or your favourite music.
 
4.      Listen to your hunger cues
It’s easy to overeat when food is plentiful. Tune into your hunger & fullness signals by taking your time. Remember it takes 20-30 minutes after eating for these signals to occur. Eat with awareness; choose foods you really feel like, to avoid mindless grazing.
 
5.      Perspective
Don’t let a day, a week, or even a month derail your overall health and wellbeing. It’s a small part of the year and whilst it’s important to make healthful choices and keep moving, it is also ok to indulge sometimes. If you can give yourself permission to enjoy, and tune into your body's messages, it can help to avoid unhelpful guilt. Aim to keep routine and structure where possible.

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC
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​Transitioning from breastfeeding or formula to family foods is a natural progression for a baby. A breastfed baby may continue to breastfeed beyond the first 12 months of life, whilst including dairy and family foods.
 
If your child is 12 months or older, it is safe to give your child whole cow’s milk (or fortified dairy milk alternatives) as a drink. Do not give cow’s milk as a drink 12 months of age, continue to breast or bottle feed. Beyond 12 months, formula is no longer required, this includes toddler formula, which is ultra-processed and creates a preference for sweet foods & takes up tummy space for core food groups, making fussy eating more likely.
 
Beyond 12 months:
 
By 12 months, a breastfed baby may include dairy in cereal, yoghurt and cheese as a snack. Continue breastfeeding as you wish, as breastmilk continues to provide ongoing benefits for health and immunity, and is a source of calcium and other nutrients.
 
A bottle fed baby may only be including a morning and night bottle of formula by 12 months. The morning feed can be replaced with a larger breakfast; add milk into cereal such as oats or Weet-bix, or try yoghurt and fruit or cottage cheese on toast. Incorporate dairy into snacks, e.g. small bowl of natural yoghurt with fruit, cheese and crackers or ½ cup of full cream milk, either after some meals or offered as a snack. . Offer dairy 3 times a day to ensure adequate calcium for growing bones.
 
What about the night time bottle?
 
Many parents report that their toddlers drink milk before bedtime and worry that stopping it will upset the bedtime routine. Parents are often concerned that their child isn’t eating enough during the day, especially if dealing with a fussy or selective eater.

There are many good reasons to change the evening milk routine. The evening bottle of milk may fill your child up and affect their appetites, which may contribute to fussy eating. Drinking milk out of a bottle or after teeth brushing can contribute to dental caries. Dairy contains 10 essential nutrients, including protein for growth, zinc for immunity and vitamin B12; essential to nerve cell function. However, it does not contain iron, so children who drink large quantities of milk are at risk of iron deficiency, as milk may replace other foods in their diet. Also other nutrients in milk can interfere with the absorption of iron, when consumed in excessive quantities.
 
Whilst your child adapts to the change, it may be a good time to alter the evening routine. Offer a small amount of milk at the end of the evening meal in a cup if concerned that dairy needs have not been met during the day. Perhaps a feeding chair can become the story chair, or moved out of the room if no longer needed.
 
Is toddler formula necessary?
Toddler formula is not required for healthy children. Formula may make your toddler too full to accept a variety of other solid foods. It is ultra-processed and creates a preference for sweet tasting foods. As it takes up tummy space for core food groups, fussy eating is more likely. Toddlers do not grow as much in their second year of life and will have variable appetites, which means some days they may eat more than others. Continue to offer a variety of foods across the core food groups to your toddler and trust their appetite, to meet individual growth needs. If you are feeling worried about your toddler’s intake, see a paediatric dietitian for support.
 
 

References:

1. Nicholas K. How to transition from formula to milk: 5 tips. Peanut app. 2022. Available at: https://www.peanut-app.io/blog/how-to-transition-from-formula-to-milk
2. Centers for disease control and prevention. Weaning. Nutrition. 2021. Available at: https://www.cdc.gov/nutrition/infantandtoddlernutrition/breastfeeding/weaning.html
3. Nicole Bando. Dairy & toddlers. Nicole Bando Paediatric & Family,  Dietitian & Lactation consultant. 2019. Available at: https://www.nicolebando.com/articles/previous/3

 
​By Emma McShane & Nicole Bando, November 2022
​

Eczema is a disorder of the immune system caused by an abnormal skin barrier, dryness and inflammation.
30% of people with atopic dermatitis (eczema) also have an allergy.  A food allergy may trigger eczema, but it is not the cause of the eczema. Some foods such as dairy may exacerbate eczema.
 
Eczema can be normally well managed by maintaining, protecting and treating the skin by:
-         Applying moisturiser (at least twice/day)
-        Use non-soap based wash or oil in the bath or shower
-        Avoiding soap and washes that produce bubbles or foam (as these may cause the skin to dry out)
-        Using anti-inflammatory creams and ointments, such as topical steroids
-        Treating bacterial skin infections with antibiotics
-        Use immune modulating treatments if prescribed by your doctor or dermatologist.
 
Food exclusion diets are only recommended to be tried in children with eczema when the above treatments don’t work. Food exclusion diets should be guided by a clinical immunologist or allergy specialist and dietitian. Only short term food exclusion is needed to determine if the food allergy is causing the eczema.
 
Dairy is often a common trigger for eczema, even if they are not allergic to dairy but to something else. Research has shown that more often than not food exclusion diets can be short-term. This is because eczema is an immune response, and in children, their immune system is not fully developed. It is predicted that as a child’s immune system develops, they are likely less sensitive to dairy causing eczema and can slowly introduce these foods back into their diet. It is important that this is done under close guidance of a paediatric dietitian.

References:

1. Eczema and food allergy. Fast facts. ASCIA. 2020. Available at: https://www.allergy.org.au/patients/fast-facts/eczema-and-food-allergy

 

1. National eczema association. Everything you need to know about eczema and food allergies. 2018. Available at: https://nationaleczema.org/blog/eczema-food-allergies/

 

1. Nikolovski A, Rallis S (2020) The Impact of Dairy Elimination on Pediatric Atopic Dermatitis. J Nutri Med Diet Care 6:044. doi.org/10.23937/2572-3278.1510044

 
 

Dairy is a common allergy in babies. In Australia and New Zealand, more than 2% of infants are allergic to cow’s milk protein. Mild or moderate signs of a dairy allergy include:
-        Swelling of lips, face, eyes
-        Hives or welts on the skin
-        Stomach pain
-        Vomiting
-        Diarrhoea
 
Severe rapid onset allergic reaction (anaphylaxis): This reaction is life threatening, and immediate medical attention should be sought by calling 000.
-        Noisy breathing
-        Wheezing
-        Swelling or tightness in throat
-        Young children may be pale and floppy
 
Delayed reactions to cow’s milk and other dairy foods can occur, and reactions usually occur hours or days after consuming dairy.
Symptoms may include:
-        Eczema
-        Delayed vomiting
-        Diarrhoea
-        Blood in the stool
 
Lactose intolerance is caused by the lack of the enzyme, lactase, which helps to digest the milk sugar, lactose. It commonly occurs after the age of 5 years.
Symptoms of a lactose intolerance include:
-        Vomiting
-        Diarrhoea
-        Stomach pain
-        Gas (wind or bloating)
These symptoms are uncomfortable but are not life threatening. Lactose-free dairy is the best alternative. Very rare lactase insufficiency in babies can present as very poor growth, severe diarrhoea and is a medical emergency.
 
Secondary lactose intolerance: may occur due to conditions such as gastroenteritis, which damages the gut lining and will resolve once the virus passes. Lactose intolerance can also present with a new diagnosis of coeliac disease; once treated, it will resolve.
 
Functional lactose overload: may occur in breastfed babies who are receiving large amounts of lactose-rich milk, often in a case of over-supply. This can be managed with the right breastfeeding support, there no need to stop breastfeeding or switch to a lactose-free formula.
 
If you notice any of the above symptoms in your child, it is important to speak to your doctor, dietitian or lactation consultant, so the appropriate action may be taken.
 
For up-to-date, evidenced based information on allergies, check out the Australasian Society of Clinical Immunology and Allergy (ASCIA) website: https://www.allergy.org.au/ 

By Emma McShane, Dietitian, edited by Nicole Bando (APD, IBCLC), November 2022

​​

​Dairy products contain 10 essential nutrients; calcium, potassium, phosphorus, magnesium, carbohydrate, protein, vitamin A, riboflavin, vitamin B12 and zinc, important for healthy immune and blood systems, eyesight, muscle and nerve function, healthy bones, skin, energy, growth and repair of your body. If your child cannot have dairy, whether it be due to an allergy, intolerance or dislike, it is important to find alternatives that provide these nutrients.
 
Soy milk has the most similar nutritional profile to cow’s milk and is considered the best choice if your child cannot have dairy, unless they have a soy allergy. Soy milk is also high in protein. Look for soy milks with added calcium, Vitamin A, B1, B2, and B12. When opting for a milk alternative, always look for brands that contain 120mg/100mL of calcium.
 
If your child cannot have dairy and soy, other options are:
-        Oat; contains protein, fibre and is high in carbohydrates. Choose those fortified with calcium.
-        Almond milk; low in protein and carbohydrates. Again choose unsweetened brands with added calcium.
-        Coconut: High in saturated fat, and low in most nutrients e.g. protein, carbohydrates, vitamins and minerals.
-        Check out our article comparing plant vs dairy milks: https://www.nicolebando.com/articles/which-milk-a-review-of-plant-vs-dairy-milks
 
For dairy-free brands, see our article; https://www.nicolebando.com/articles/dairy-free-andor-soy-free-foods-supermarket-brands-to-look-for.
See here for information on how much dairy kids need.
 
Full cream or low fat milk?
The latest evidence suggests that full cream milk is recommended from the age of 12 months onwards, even into your adult years, unless you have high cholesterol, and then reduced fat is recommended.
 
Infants (0-12 months of age) should only be given breastmilk or infant formula. Cow’s milk as a drink is not suitable for infants under 12 months of age. Cow’s milk may be consumed as part of a meal, e.g. in cereal. 

By Emma McShane, Dietitian, November 2022 (Edited by Nicole Bando, APD, IBCLC)

Eggs: how many is too many?
Eggs are a great source of nutrition, including protein, iron, choline, Vitamin D, B12, and selenium. Eggs contain heart healthy monounsaturated fats and also some saturated fat (which can increase cholesterol in excess). Include up to seven eggs a week, this won’t increase risk of heart disease. Those at increased risk of heart disease can eat up to six eggs per week.
 
How often should I eat fish?
Research supports including 2-3 portions of fish per week.  Try to choose sustainably sourced fish and limit high mercury options, such as shark, swordfish, barramundi, orange roughy and ling. Low mercury fish include salmon, mackerel, tuna, sardines and shellfish.
Fish are a great source of omega-3 fatty acids (unsaturated fats – known as good fats!) which contributes to brain health and development and reduces risk of heart disease.
Protein, selenium, zinc, iodine, and vitamins A and D are other important nutrients in fish.
 
Vegetables: what’s 5 a day?
We may have all heard that adults need five serves of vegetables a day. To help figure this out, a serve of vegetables is ½ cup of cooked vegetables, canned or cooked legumes, or 1 cup of green leafy vegetables or chopped salad. To achieve this, aim to include half a plate of vegetables at lunch and dinner.
 
Did you know that toddlers need 2-3 serves per day, increasing to 5 serves by aged 9? A great way to increase vegetable intake, is to offer them 2-3 times per day, for important nutrients, including potassium, fibre, Vitamins C & A. Eat from the rainbow by choosing lots of different coloured vegetables. If 5 a day feels a bit tricky, start small and try to add some chopped carrot or cucumber to your morning snack. Frozen, canned and fresh are all great options.

By Emma McShane, Dietitian, edited by Nicole Bando (APD & IBCLC), October 2022
​​

Water is essential for our body’s vital functions; to maintain healthy cells, eliminate by-products and excess electrolytes (salts), regulate body temperature, aid digestion and more. In a child over 12 months, it is the first choice of fluid. Many drinks (other than milk and water) contain sugar (or artificial sweeteners), colourings and limited nutrients. These drinks can impact healthy growth and reinforce a preference for sweet foods. Why not try to flavour water with mint leaves, frozen fruit pieces, orange or lemon rind?
 
Are sugar free drinks ok?
Sugar free drinks contain large amounts of artificial sweeteners, colours and flavouring to substitute the sugar. They are not a great choice for children as can promote preference for sweet foods. Carbonated drinks are acidic and can erode tooth enamel.
 
Is fizzy water ok?
Fizzy water is recommended in small amounts, as the bubbles can cause tummy upset. Research has also shown that excessive sparkling water can erode tooth enamel.
 
What about juice?
Consume in small amounts, for a child this may mean ½-1 glass occasionally. The sugar content of juices is high, as it can take 4 pieces of fruit to make 1 cup of juice! Juicing removes vital components of fruits and vegetables, such as fibre which is important for our bowels and stomach health. When making juice, use 1 piece of fruit and add vegetables such as carrot, celery, cucumber, spinach etc.
 
Are probiotic drinks ok?
Kefir is a great example of a healthy probiotic drink for children and adults. It’s a great source of Vitamins A, D, protein and calcium. Alternative, high sugar probiotic drinks on the market are not recommended for children.
 
Smoothie recipe:
 
Smoothies can be a good way and versatile way to use up fruit and vegetables in your fridge, and cook with your child. Try using this structure to make a smoothie for 1:

1. Liquid base -  e.g. 1 cup milk/alternatives (e.g. soy milk with added calcium)
2. Add 1 piece of fruit, try frozen for a creamy consistency.
3. Vegetables – add in 1-2 vegetables such as spinach
4. Flavour – add a teaspoon of nut butter, cinnamon or 1 tb of cacao.
5. Extras: 1 tb chia seeds, 2 tb of yoghurt or 2 tb of oats will boost the nutrition of the smoothie.
6. Add a handful of ice.
7. Blend and enjoy!!

By Emma McShane, Dietitian, edited by Nicole Bando (APD & IBCLC)

​Fruit contains vital nutrients including fibre, slow release carbohydrates, and myriad vitamins, minerals, plant nutrients & antioxidants (prevent damage to cells). The amount of fruit an individual needs depends on their age and stage. The type of sugar found in fruit is generally slow release energy and different to the free sugar added to processed foods, making it an excellent component of the daily diet. Leave the skin on for added fibre, to assist regular bowels and happy gut bacteria. Choose a variety of fresh, frozen or canned in juice. Watch out for products such as fruit straps, stringers & puffs as they tend to be high in fruit puree, concentrates & added ingredients, making them high sugar, low nutrient options.
 
What is a serve of fruit?
-          1 medium apple, banana, etc.
-          1 cup of canned fruit in juice
-          2 small stone fruit or kiwi
-          30g dried fruit = 4 dried apricots halves, 1 ½ tb of sultanas (include dried fruit occasionally, around once per week).
 
So how much does a child or adult need per day?
-          1-2 years: ½ serve = e.g. ½ medium apple, ½ cup canned fruit or 1 small apricot
-          2-3 years: 1 serve = e.g. 1 medium apple, 1 cup of canned fruit or 2 small apricots
-          4-8 years: 1 ½ serves = e.g. 1 apple & ½ cup strawberries,
-          9-18+ years: 2 = e.g. 2 medium apple/banana, etc. or 4 small apricots/kiwi/plums.
 
Aim to mix up the variety of fruit across the day and week. For example, a 4 year old may have 1 medium apple, and 1 small apricot to reach 1 ½ serves.
 
If your child loves fruit and is eating more than is recommended, it may mean they are missing out on other foods from the core food groups. Also, excessive fruit can lead to tummy upsets, due to the overload of fructose (this does not mean they are fructose intolerant). Try these alternative healthy snacks:

• Vegetable sticks e.g. carrot, cucumber and celery with dips

●       Corn on the cob
●       Boiled eggs
●       Cheese on crackers
●       Yoghurt
●       Nuts (if older than 5 years)
●       Snack size canned chickpeas and edamame
●       Popcorn (if older than 5 years)
 
See our article on Healthy Lunchboxes for other healthy snack ideas: https://www.nicolebando.com/articles/a-healthy-lunchbox
 
References:
Eat for Health. Recommended number of serves for children adolescents and toddlers. 2015. Available at https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and

​By Emma McShane, Dietitian, edited by Nicole Bando, APD

Plastic waste is affecting our main and freshwater ecosystem globally. One study suggests that 19 to 23 million metric tons entered our aquatic ecosystems in 2016.  Waste in our oceans poses a great threat to our aquatic wildlife, which get caught up in plastic bags or attempt to eat plastics. Small steps to reduce plastic in a household can help to reduce the amount entering our aquatic ecosystems.
 
More sustainable living doesn’t mean having to change your entire lifestyle, as this can be daunting and to be quite frank, a very large task! Small, attainable steps to a more sustainable lifestyle make a huge difference at a broader level.
 
 Here are some tips to reduce plastic waste:

1. Use glass containers to store food

-         Dry spices, and grains can be stored in glass jars.
-         Glass containers can be bought and used for food leftovers.
-        There are many shops that reduce food packaging by using ‘serve yourself’ boxes e.g. bulk flour that you scoop in your own container. An example of one of these shops is ‘The Source bulk food store’ available in various locations around Australia.
-        Try to avoid single use serves, buy foods in larger quantities and decant into smaller containers.

2. Grocery Bags Supermarkets are making positive steps to reduce plastic waste by banning single-use plastic bags. You can also move away from plastic bags for fresh fruit and veg, perhaps try reusable cotton bags instead. Try keeping some in your car for those last minute grocery runs!

3. Beeswax wraps Instead of using plastic cling wrap to cover food, try using other options instead, such as beeswax wraps, which can be reused (over 6-12 months) and simply cleaned in hot, soapy water. Beeswax wraps are made from organic ingredients that use materials that would often be wasted post use. Purchase some from our friends, here: (not sponsored) @littlebumblewraps
Or, simply cover bowls and dishes with a clean plate – simple!

4. Keep cups Single-use coffee cups go straight into landfill and are a major contribution to the world’s waste. If you love a takeaway coffee, why not bring along a keep cup. As a bonus, many cafes offer a discount if you BYO cup. Keep one at home, the office and car, to cover all bases. Or, take 10 minutes and enjoy a quiet coffee at your local cafe. 
 
5. Reusable water bottles
Reusable water bottles are a simple way to reduce the use of single use plastic water bottles, which contribute to landfill. We are so lucky in Australia to have safe drinking water, a glass & tap will do! Keep a bottle at home, work & in the car. Water is the healthiest option and may save you reaching for a soft drink or juice.

​6. Soft plastic recycling Sometimes it is hard to completely avoid plastics and that is okay, as a society we will gradually move towards this. Did you know that you can recycle soft plastics at the supermarket? These include bread bags, cat and dog food pouches, cereal box liners, frozen food bags, pasta bags, and zip lock bags. They are recycled into outdoor furniture, signage, roads and concrete.

By Emma McShane, Dietitian, September 2022

Humans have lived according to the seasons for millennia. Seasonal eating is better for the environment as buying local, seasonal vegetables reduces food miles (i.e. how far the food has travelled to get to your plate), it is also more economical for a family. Transportation and additional packaging contribute to carbon emissions. Also, seasonal food tastes sensational. Why not take along reusable produce bags on your next grocery shop and try fresh spring produce:

Fruit:
Avocado
Apple
Banana
Fig
Grapes
Kiwifruit
Lemon
Lime
Oranges
Passionfruit
Peach
Pear
Plums
Quinces

Vegetables:
Asparagus
Green Beans
Beetroot
Broccoli
Cabbage
Carrots
Cauliflower
Cucumbers
Eggplant
Lettuce
Mushrooms
Potatoes
Pumpkins
Snow peas
Spring onions
Sweetcorn
Tomatoes
Turnips
Zucchini

By Emma McShane, Dietitian, September 2022

The planet's population is increasing, therefore meat intake continues to rise. Livestock production has negative effects on our environment as meat produces more energy emission per unit than plant-based foods, and livestock production produces methane, affecting the earth’s temperature and climate.
 
There is no need to cut out meat entirely, however reducing the amount of meat your family consumes is beneficial for the environment and overall health.
 
Try slowly reducing the amount of meat you eat by implementing one meat-free night per week and then slowly building this up, aiming for 3-4 meat free days per week.  You may be asking, what can I eat instead? 
 
Meat substitutes include:
-Legumes; lentils, chickpeas, butter beans
-Tofu & tempeh
-Vegetables e.g. mushrooms, eggplant
-Cheese e.g. paneer, ricotta
-Egg

Try this easy roast vegetable recipe, simply add a drained can of chickpeas for a balanced meal.
 
If reducing your meat consumption is not for you and/or your family at the moment, there are some meats that are considered more sustainable than others. Kangaroo is a high protein, lean meat that requires less feed and water during production than other meats, sustainably caught fish is also another good option. If choosing chicken, try buying free-range.  Grass fed beef isn’t necessarily better for the environment overall, given the demand for this has increased over the last few years. Or try adding a can of lentils to your bolognaise to boost plant intake and make the meal go further. 

By Emma McShane, Dietitian (edited by Nicole Bando, APD, IBCLC), September 2022

Follow these 4 small steps to make sustainable food choices, to save money and make a positive change to our environment:

1. Reduce food waste

-          Be prepared. Meal plan your week to ensure you are only buying the ingredients you will need and use.
-          Be savvy with your storage; freeze leftovers, store spices and pantry items in airtight containers and jars,  freeze fruit and vegetables to use at a later date for smoothies or soups.
-          Leftovers become handy lunches, so use containers and take any food to work the next day.
-          Use sustainable food wrapping e.g. beeswax to cover food rather than plastic.
-          Be savvy with your food, use all aspects of fruits and vegetables, or start your own composting or feed to the animals.

1. Frozen vs Fresh

Fresh doesn’t always mean better. Frozen fruit and vegetables are just as nutritious and make food preparation easier. Frozen food lasts longer leading to reduced food wastage. Frozen fruit and vegetables are cheaper, and means that non-seasonal vegetables can be consumed all year long if needed.

1.  Meal planning

As briefly touched on before, meal planning can help to reduce wastage and help to reduce excess landfill entering our environment.
-           Plan your week of meals, and write a list before going shopping[NB2] .
-          Only buy the amount you need and will use, this can be done by using recipes with specific measurements.
-          Use frozen items from your freezer in your cooking, to prevent food build-up in your freezer.
-          Check your pantry, freezer and fridge before shopping so you don’t double up.

1. Avoid excess plastic packaging

-          Use material reusable shopping bags, and leave some in your car as this can help with those last minute ingredient pick-up at the supermarket!
-          Small mesh bags can be used instead of plastic bags when buying fruit and vegetables.
-          Try choosing fruit and vegetables that are free from plastic in the supermarket i.e. not already packaged.
Make sure you check out upcoming article for more alternative plastic packaging ideas.

1. Limit takeaway meals

Take-away can be a quick, easy meal every now and then, but they provide limited nutrition. They also provide excessive amounts of packaging, we may over order, further contributing to food waste. If you are choosing takeaway meals, choose only the amount you will consume and take your own packaging e.g. a container to collect your food!

Additional resource.
​
 Meal prep for beginners

By Emma McShane, Dietitian, September 2022
 

We have lots of parties on the weekend, how do we manage to eat healthily as a family?

 Children have a lot of parties to attend, which may make it seem hard to establish healthy eating patterns. These tips can help you navigate busy social times:

• Make sure you feed your child as usual leading up to the party, and don’t restrict meals or food. It is important to continue to model healthy eating habits both prior to, during and after the party. Let your child’s appetite guide their eating after the party. They may not feel like much for dinner, or be a little less hungry the next day, that is OK.

 

• All food is good food, it is about balance. Treat foods can be eaten sometimes, we choose foods from the  five core food groups most of the time. These are; fruit, vegetables, meat and meat alternatives, dairy and dairy alternatives and grains/cereals. They give us fuel and energy for learning, playing and growing.

 

• Honour the appetite. Discuss what if feels like to feel hungry & full (the concept of the happy tummy vs a sore and unhappy tummy when overfull). By learning these cues, your child will learn to let their appetite be the guide. This will help to prevent overconsumption of party food.

 

• Provide a positive food environment for your children at home, and aim to keep the talk around food and eating positive. There is no such thing as bad food.

 

• Make the change: when planning your children’s parties, choose healthier food options, you will be impacting the health of those around you too & reducing your carbon footprint with less processed options.

 

• Plan healthy lunchboxes, see our tips here;

By Emma McShane, Dietitian. Edited by Nicole Bando, APD & IBCLC

​

Children attend multiple parties every year. If each party provides lolly bags (alongside party food), our kids are likely to consume excessive amounts of sugar, with minimal nutrients. These foods take the place of healthier options and can impact healthy growth, mood & concentration, not to mention the copious plastic packaging that ends up in landfill. We can have a positive impact on our children and planet by choosing healthier party food options & lolly bag alternatives. Why not give these ideas a try for your next children's party?
 
-          Craft to-do sets e.g. scrapbooking materials
-          Colouring in books
-          Play-Doh kits
-          Pencils and notebooks
-          Books
-          Seedlings to grow a garden
-          Frisbee or sporting equipment such as a ball
-          Recipe cards to healthy recipes to make at home
 
Try providing these in paper bags instead of plastic bags to make your party more environmentally friendly. 

​By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & LC

By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & IBCLC, August 2022

At a party, a small amount of sugary food is okay, though it is important to ensure the majority of the food includes healthy options for children to ensure they are being nourished for growth & their best health. Children may have many parties over a weekend, which means their opportunity to eat high sugar, processed foods is beyond their needs for growth.
 
For quick, easy packaged food options to include in your next kids’ party, check out this link:
https://www.nicolebando.com/blog/simple-packaged-snack-swaps
 
These colourful ideas also promote growth, mood, play & concentration:
 
-          Vegetable sausage rolls made with filo pastry
-          Assorted sandwiches using multigrain bread
-          Fruit skewers
-          Fruit and yoghurt cups
-          Wholemeal pita bread pizzas loaded with vegetables such as spinach, capsicum, tomato, mushrooms etc.
-          Healthy bliss balls
-          Popcorn for children over 3 years of age
-          Cheese and crackers
-          Rice crackers & dips
-          See our allergy friendly party food list 

Lolly bags have an excessive amount of sugar and minimal nutrients, and are generally not recommended. Try swapping out lollies for something else, such as colouring books and utensils, craft ideas or recipe cards for healthy foods to make at home. Or offer 1 small treat instead of a bag.

​If you are planning a party for children who have food allergies, it can seem overwhelming to know where to start. Follow these steps for safe and yummy party food. A food allergy is when a person’s immune system reacts to the protein in a food, causing symptoms such as hives, rashes or in more severe cases swelling of the mouth and throat (anaphylaxis).  Find out which allergens you need to exclude and take it from there. The key allergens are: peanuts, dairy, wheat, egg & fish.

1. Have a plan: Find out the symptoms of the child’s food allergy. Who will be supervising them? What is their allergy/anaphylaxis plan? Make sure they have their epi-pen & you or a supervising adult knows how to use it. Call an ambulance if the child demonstrates signs of an allergic reaction.
2. Know your key allergens and read the ingredients list. It is Australian law that processed foods must be clearly labelled to include allergens using their common names (e.g. egg or milk) so that they can be easily recognised. Allergens are often shown in bold in the ingredients list. There is also a ‘contains’ section that has a summary list of the allergens present in that food. Check food labels every time you buy the product, as ingredients and processes can change. 
3. What about ‘may contain traces of?’ This means that there is a potential cross-contamination risk.  It may be best to avoid these foods for safety reasons.
4. Food preparation and cross contamination: When the tiniest amount of an allergen comes into contact with another food (e.g. crumbs from wheat bread are on the bread board used to prepare gluten-free bread) it can be enough to cause an allergic reaction. Set up the food preparation area in a clean environment away from other foods being prepared. Use only clean (using hot, soapy water) equipment when preparing food. Make sure that your hands are cleaned prior to preparing and serving as well and that any products used haven’t been exposed to allergens (e.g. margarine previously used for wheat containing bread). 
5. So what party foods can I serve? Choose fresh over processed foods, it is easier to avoid multiple food allergens this way. Have fun with fruit, e.g. fruit skewers or try our simple allergy-friendly popsicle recipe: Blend 500ml of plant-based milk, 1 tb of maple syrup and your choice of 300g frozen fruit. Pour mixture into moulds, add an icy-pole stick & freeze until solid. Also try gluten-free pizza bases with vegetables (either without cheese or with vegan cheese), tofu and vegetable skewers, mini beef burgers with gluten free rolls, 100% corn chips & avocado dip, popcorn (over 3 years), rice crackers & dried fruit.  Consider party bags that are food free and perhaps involve craft, such as colouring.
6. What about the cake? Check out this allergy free birthday cake recipe! https://www.allergicprincess.com/egg-free-dairy-free-nut-free-cake/ - if looking for a wheat/gluten free option, swap out the plain flour for gluten-free flour.

 
References:

1. What is allergy? - Australasian Society of Clinical Immunology and Allergy (ASCIA) [Internet]. Allergy.org.au. 2022 [cited 9 July 2022]. Available from: https://www.allergy.org.au/patients/about-allergy/what-is-allergy
2. Avoiding Cross-Contact [Internet]. FoodAllergy.org. 2022 [cited 9 July 2022]. Available from: https://www.foodallergy.org/resources/avoiding-cross-contact
3.  [Internet]. Allergy.org.au. 2022 [cited 9 July 2022]. Available from: https://www.allergy.org.au/images/pcc/ASCIA_PCC_Dietary_avoidance_general_info_2019.pdf

 
 By Emma McShane, Dietitian, edited by Nicole Bando, Dietitian & LC, August 2022
​

A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.
 
The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Zinc can be found in food sources such as lean meat, fish, nuts, seeds, and legumes. Vitamin C is found in oranges, strawberries, tomatoes, broccoli, and kiwi fruit and Vitamin D is gained from the sun, eggs, liver, and oily fish. Other nutrients of importance are selenium, iron, and protein. Check out my latest blog posts on Zinc and Vitamin C for more information.
 
A hearty, nutritious soup such as chicken soup with large amounts of vegetables or a red lentil soup, or a pumpkin soup may help increase your immunity and help with relieving some of the symptoms of a common cold. The anti-inflammatory properties of whole ingredients, including vegetables, may reduce symptoms associated with upper respiratory tract infections.  Please see my latest blog posts, for hearty, nutritious, and tasty soup recipes.
 
Fermented foods promote the growth of good bugs in our gut, which help with immunity and digestion. Examples of fermented foods to include in your diet are sauerkraut, kombucha (if less than 5g of sugar per 100g), and kefir.
 
To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness.
 
SM post 1: What do I eat to improve my immunity this flu season?
A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.
The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Try out hearty soups full of vegetables and fermented foods this flu season to improve your immunity!
 
SM post 2: What foods potentially affect my immunity?
To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Try swapping some of these foods in your diet for foods from the five core food groups, especially vegetables to improve your immunity. Are you eating a rainbow of fresh food? Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness
 
References:
Nutrition Fact Sheet. Food and your immune system. Baker Heart and Diabetes Institute. Available from: https://baker.edu.au/-/media/documents/fact-sheets/baker-institute_food-your-immune-system.pdf. Accessed on 26 June 2022. 
 
TH. Chan. The Nutrition Source. 2020. Nutrition and Immunity [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].
 
​By Emma McShane, Dietitian. Edited by Nicole Bando (APD, IBCLC. July 2022

​Echinacea is a plant that is widely used to treat the common cold. There are nine known species that are all native to North America. The most common species used in dietary supplements are Echinacea purpurea or Echinacea angustifolia. Echinacea available for purchase can vary greatly due to different types, preparation, and parts of the plant being used. 
 
Many studies have investigated effects of Echinacea, with varying outcomes and no clear understanding that Echinachea helps to prevent a cold. However, studies have shown that some preparations of Echinacea purpurea can help to shorten the duration & severity of the common cold. This may be effective in adults, but not in children.
 
It is recommended that Echinacea preparations shouldn’t be consumed for longer than 8 weeks. At this stage, no harmful side effects are known, but the evidence for long-term use is still very limited. 
 
It is important to know that products of Echinacea on the market differ greatly. If taking Echinacea, look for Echinacea purpurea as an alcoholic extract, or pressed juice. Overall, the evidence is inconclusive & more studies are needed to determine if echinacea prevents or reduces the effect of the common cold. 
 

References:
Sachin A Shah, Stephen Sander, C Michael White, Mike Rinaldi, Craig I Coleman, Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis,The Lancet Infectious Diseases, Volume 7, Issue 7, 2007, Pages 473-480, https://doi.org/10.1016/S1473-3099(07)70160-3.
 
Linde K, Barrett B, Bauer R, Melchart D, Woelkart K. Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2006, Issue 1. Art. No.: CD000530. DOI: 10.1002/14651858.CD000530.pub2. Accessed 26 June 2022.
 
National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.
 
By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

Zinc is an important mineral involved in making new cells and enzymes to help your body fight infection. It also helps use to digest nutrients such as carbohydrates, fat, and protein in food and is vital in wound healing. Does supplementation help treat or prevent a cold? Which foods should you eat?
 
Good food sources of zinc are:
-      Meat
-      Shellfish
-      Dairy foods such as cheese
-      Bread – fortified with zinc
-      Cereal products – with added zinc
-      Nuts, seeds
 
Studies show that zinc may help to prevent or reduce the length of a cold (not COVID specific), though more research is needed. If you are vegetarian or vegan, you may need a supplementation as zinc is found mostly in animal products. The fibre in plant foods, such as legumes, can reduce the absorption of zinc. Supplements are not needed unless your diet is low in the above foods, or you are diagnosed with a zinc deficiency. Too much zinc can affect the absorption of other minerals, such as iron and copper, so it’s important to seek professional advice before supplementing. Include a good range of lean meats, fish, low fat dairy, wholegrains, nuts & seeds to meet your needs.

References:
Penny M, E: Zinc Supplementation in Public Health. Ann Nutr Metab 2013;62(suppl 1):31-42. doi: 10.1159/000348263
 
Wolfgang Maret, Harold H. Sandstead, Zinc requirements and the risks and benefits of zinc supplementation, Journal of Trace Elements in Medicine and Biology, Volume 20, Issue 1, 2006, Pages 3-18 ,https://doi.org/10.1016/j.jtemb.2006.01.006.
 
Office of Dietary Supplements. Zinc Factsheet for Health Professionals [online]. National Institutes of Health. 2021. Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [accessed 26 June 2022].
 
TH. Chan. The Nutrition Source. 2020. Zinc [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].
By Emma McShane, Dietitian, (Edited by Nicole Bando (APD, IBCLC),) July 2022

A balanced, nutritious lunchbox is important to support the growth and development of children. Food is fuel, that children need to learn, concentrate, thrive, play, and grow. A balanced lunchbox can help promote performance (academic, physical, emotional), as well as body image, mood and environmental sustainability. It also helps your child to learn to manage their hunger & fullness cues, a wonderful habit to take through life.
 
When providing food to children, it is up to the parent to provide:

1. The right types of food
2. Regular meals and snacks.

 
However, it is up to the child to decide:

1. What to eat
2. How much to eat

It can take up to 1-15 times for a child to accept new food, which may seem like a lot, however the lunchbox provides the perfect opportunity to introduce new foods. Role modelling and positive food environments play a key role in children trying and accepting new foods, so the school environment can have a positive effect on your child’s eating. To save time, pack lunches the night before, you can even use dinner leftovers packed into a thermos.
 
Choose an option from boxes 1-4 to create a balanced lunch box.

See below for 3 days of lunchboxes:
Also see our great resources on simple snack swaps and soy/dairy-free alternatives.

By Emma McShane, Dietitian & Nicole Bando, Dietitian, May 2022