Nutrition and Breastfeeding Articles

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)

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.
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 Meal prep for beginners

By Emma McShane, Dietitian, September 2022
 

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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