Nutrition

Untitled-design.jpg

Milk substitutes are rapidly gaining popularity in the modern food supply. They’re chosen for different reasons by different people  – allergies, intolerances, vegan diets, environmental concerns, and of course health benefits. Do you choose any plant based milks in your family diet?

 

Readily available plant based milks include almond, coconut, soy, oat, rice, as well as couple of other more obscure varieties like cashew, hemp seed and flax seed milks.

Home made milk substitutes are also becoming more popular, with people enjoying knowing where their food is coming from, exactly what goes into it, and the lower level of environment impact from food prepared in the home.

Like with all food selection there are lots of factors that will guide your individual choice, depending on what’s important to you –  things like taste, nutrition, health conditions, availablilty, cost, and environmental sustainability.

I’m all for the availability of dairy milk substitutes. They’ve been a great source of nutrition for many of my clients, and I’ve personally included them in my diet over the last decade since having children with food allergies. Back then the choice available was much smaller, and asking for anything more exotic than a soy latte was unheard of!

These days I actually enjoy a variety of plant based milks in my coffee or with granola for breakfast, but I also drink cow’s milk regularly and eat other milk based products like cheese. Dietary variety is a key factor in meeting nutrient requirements after all!

If you want to make sure your milk choice is helping meet your nutrition needs, there are a few key factors you should look out for.

Energy – This varies widely between the type of milk you are choosing, and is dependant on the amount of fat, carbohydrate (sugar) and protein in each milk. Low energy milks include choices like skim cows milk, rice and almond milk, and higher energy choices include full fat dairy milks, and traditionally produced coconut milk. If you’re choosing you’re milk based on its energy content, look at the nutrition panel and compare brands for their 100ml serving. But don’t just look at energy content, by doing so you may be doing your body out of lots of important nutrients below.

Protein – Again this varies widely between milk sources and brands. Items like rice milk are typically very low in protein, as is the base ingredient of rice, but surprisingly to some people, so are most nut milks, as the protein portion of the nut is mostly thrown away. Cow’s milk tends to be the highest in protein at around 3.5-4g/100ml, and soy milk is typically the highest protein plant based milk, averaging around the same . While calcium fortified soy milk is nutritionally my plant based milk of choice, its important to note that it’s not the right choice for everyone (for example some children are also allergic to soy protein, and some soy milks are not good choices on a low FODMAP diet).

Fat – Full cream cow’s milk is often rejected by people due to its higher saturated fat content when compared to skim and reduced fat choices. However fat is an important source of energy in the diet, and children under 2 years (when not drinking breastmilk or formula) are encouraged to use only full cream milks. Fat also plays a role in satiety, or how full we feel after eating and drinking, so many people prefer to use full cream milk for this reason. Coconut milk for cooking has 16 g/100ml fat, where as coconut milks designed for drinking have less (eg Sanatarium coconut milk 2.1g/100ml), but be aware most of this is saturated fat too. The source of fats in other commercial plant based milks is mostly unsaturated fats, but may also be an added fat like sunflower or canola oil, added for texture and energy content, rather than a naturally occurring fat.

Calcium – Plant based milks like rice, soy, coconut and nut milks are not naturally high in calcium. This means to meet your calcium requirements you will either need to choose a fortified commercial variety, choose enough other sources of dietary calcium, or take a calcium supplement. My personal choice is to choose a calcium fortified variety, and we recommend those that contain at least 120mg Calcium per 100ml.

Sugar – Many ( but not all) commercial plant based milks are sweetened with sugar or sugar alternatives to improve flavour. Lactose is the naturally occurring sugar in cow’s milk (and in human breast milk ), and our body usually produces the lactase enzyme from birth to be able to digest this. If you are lactose intolerant, all plant based milks are suitable, however simply swapping to a lactose free cow’s milk could be your best nutritional choice. If making plant based milks at home, keep in mind that large amounts of added sugars will add extra energy to your diet.

Iodine – Cow’s milk and dairy products are a source of dietary Iodine – an important nutrient for thyroid hormone production – especially in pregnancy and childhood. However, milk is not the high source of iodine it once was, since dairy industry stopped using iodophores to clean milk storage vats in the 1960s, and should not be relied upon as the primary source of iodine in the diet.

Plant based milks however are significantly lower in iodine, and swapping these into your diet will mean you definitely need to look for another source to boost your iodine intake.

The good news is there are other great non dairy sources in the diet like fish, shellfish and seaweed and eggs, which all contain more iodine per 100g than milk. On top of this, commercial bakers in Australia must use iodised salt in bread making, so there is an additional source of iodine readily available. As dietitians we typically advocate for using less salt in the diet, but where salt is used, choose iodised salt (unless you have a medical reason not to do so!).

B12 – Cows milk can be an important source of B12, particularly for vegetarians who don’t eat eggs. Some commercial soy milks are fortified with B12 (like Sanitarium So good Essential). If your are vegetarian, it’s worth reading your food labels to check how you can best meet your needs.

So choose your milk wisely, as it is an important source of nutrition in your day. If cow’s milk is not for you, that’s ok, but it’s not always as easy as a simple swap. If your favourite milk choice is lacking in a certain nutrient, make sure you boost your diet with other foods to cover the gaps. For the best individually tailored dietary advice, see an Accredited Practicing Dietitian, particularly if you or your family have any additional health issues.

 

Angela @ Bloom 🌿

(These tips, and other great nutrition stories, are available in our quarterly nutrition news updates. Subscribe to our nutrition newsletter on our home page to be the first to get it, straight in your inbox!)


does-your-fussy-eater-need-a-multivitamin-insta-grab.png

If you’re concerned about your child’s diet, chances are that you’ve probably already started them on a multivitamin. But what are in these vitamins, and is this the answer to your concerns about fussy eating?

These days there are a wide variety of vitamins aimed at kids that come in a multitude of preparations such as “gummies” (a sort of a soft chewable lolly), capsules with liquid centres, crushable tablets, and of course liquid preparations. The other major variety of vitamin supplement on the market for children, are those that are made into milkshake type drinks, think toddler formulas and more specialised pharmacy products like Pediasure or Sustagen.

The majority of multivitamins on the market are made up of mostly B vitamins. Nearly all will include a good dose of vitamin C, and possibly some minerals like iron and zinc. Some will include vitamin D and E, most do not contain vitamin A or iodine, or larger minerals such as calcium. If they do, it’s usually in small amounts. I’m aware of at least one product on the Australian market that is a multivitamin and Omega-3 fish oil preparation, but you will usually need to purchase a separate supplement if it’s fish oils you’re after. 

Milkshake type supplements offer a more comprehensive range of nutrients and are complete with protein and energy.

But what does your child actually need? 

Most people that make their way to see me are worried because their toddler/pre-schooler/older child is fussy and not eating a wide variety of foods. If I really drill down to what parents are concerned about, two food groups come to mind: vegetables and meat (usually red meat). Most of us are familiar with some sort of population based recommendation as to how we should eat. In Australia, we have the “Australian Guide to Healthy Eating” (AGHE)(https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating). The pictorial below demonstrates the proportions of each food group we should be aiming to eat across the day. For those of us that remember the old food pyramid, Nutrition Australia has revamped it and it now represents current recommendations (see below). Both the AGHE and Food Pyramid are based upon recommendations outlined in our Australian Dietary Guidelines. 

 

Most parents know that their child should be eating roughly 5 serves of veggies and 2 serves of fruit each day along with the above recommendations. If your child’s not eating like this then there’s usually concern about whether they are getting enough vitamins and minerals. Some parents may also be worried about protein if their child isn’t eating meat.

What I know after more than 15 years of practice and analysing hundreds of children’s diets, is that there is more than one way to eat that will meet a child’s requirements. 

Most fussy eaters that I have worked with are reluctant vegetable eaters, they probably eat some fruit but prefer a predominantly carbohydrate based diet (cue crackers, bread, pasta and noodles on repeat!). Sound familiar?

Diets rich in grains and cereals are generally adequate in B vitamins, the major component of most multivitamins. Iodine is worth pointing out as it is not included in most multivitamins and recent studies have shown low to moderate levels iodine deficiency in Australian children. Iodine is important for brain development and deficiencies can lead to mental and intellectual problems. Simple changes to your child’s diet like using iodised salt in cooking, using bread that includes iodine (a mandatory requirement since 2009 in Australia) and including seafood and eggs regularly, will ensure iodine requirements are met without the need for supplements.

Fruit contains a similar range of nutrients to vegetables, so if they are eating some fruit, it’s more than likely they’re getting nutrients like beta-carotene (a form of vitamin A), vitamin K, folate as well as minerals such as potassium and magnesium that are also found in vegetables. A child who is a reluctant meat eater (particularly red meat), may be lacking in Iron, however, there are other non meat sources of iron in ours diets (for example wholegrain, fortified breakfast cereals as well as beans and legumes), and if your child consumes these regularly, their iron intake may well be adequate. Vitamin C requirements are generally adequate if your child eats two serves of fruit each day.

Dairy products are not usually something I see parents of fussy eaters struggling with. In fact many fussy eaters over consume dairy (particularly milk), so calcium is not generally an issue. Some parents are worried their child isn’t going to get enough protein if they don’t eat meat. This is rarely a concern. Protein is found widely in our diet (although the quality varies), including in dairy products and breads and cereals. I usually find that protein intake from dairy alone is sufficient to meet a growing child’s needs. In fact most fussy eaters I deal with, usually exceed their requirements for protein. 

What do I recommend?

For most children that I see I don’t recommend a vitamin supplement and rarely would I recommend a milkshake type supplement (I reserve these for children with extreme fussy eating who may also need to gain weight, but this is very much on a case by case basis). One of the major drawbacks of using milkshake type supplements  is that you are using this product to fill your child up, and not actually making any headway with them eating real food.

Whilst your child may not be eating ideally, it’s highly likely they are still getting what they need to grow. If I do use a multivitamin preparation then I would aim for one that includes iron. The other nutrient that IS usually a concern with fussy eaters is fibre. Fibre is NOT included in vitamin preparations but there are some fibre supplements on the market which can be used for children.

What your child is missing out on if their diet is low in vegetables are phytonutrients. Phytonutrients are thought to be one of the reasons that diets rich in vegetables (and fruit) might help to protect us against chronic diseases such as some types of cancer. Examples of phytonutrients include lycopene, known for cancer prevention, and leutin, important for eye health. Let’s not forget small oligosaccharides and resistant starches (collectively known as prebiotics) that are found in plant foods either. These are very important for optimal gut health and with more and more research pointing towards the importance of gut health for the prevention of chronic disease, we can’t overlook the need for a diet high in prebiotics. Phytonutrients, and prebiotics aren’t included in vitamin preparations. 

So you may be starting to get the idea that a multivitamin isn’t really the answer to fussy eating and possibly not even necessary.  As always, my main aim when working with clients is to identify nutrients that might be of concern and find ways to increase these nutrients in your child’s diet using real food, not supplements.

 Our population based guidelines above are “ideal” ways of eating that are associated with maintaining a healthy body weight and avoiding chronic disease as we age. It’s what we want to be aiming for with our children long term and what we as dietitians can help you achieve, but it’s not the only dietary pattern that will give them all the vitamins and minerals they need each day. 

One of the reasons I don’t often recommend vitamin supplements is because it’s usually adding another layer of “work” for parents, remembering to 1. offer it and 2. get your child to take it. I’d rather parents put their energy into using practical strategies to try and change their child’s diet. We know that food habits and preferences are formed in childhood, so if we want our children to eat a diet rich in vegetables, fruit and other plant based foods, along with quality proteins, we need to work towards it NOW. Sure, their choices at the moment may not make them deficient in anything, and they may still grow, but for optimal health as they mature, we want to get the dietary foundations and patterns of eating right in childhood. 

If you’re concerned about your child’s diet make an appointment to see an Accredited Practising Dietitian who specialises in children.

Angela and I are working on some exciting strategies to help you in your journey to feed your family real food and optimise your intake of plant based foods. Make sure you sign up to our newsletter so you can be kept in the loop as well roll out our new tools that will make feeding your family easier!

The advice in this blog post is of a general nature only and may not be right for your child. If you are worried about your child’s diet we suggest your consult with an Accredited Practising Dietitian.

 

Julia @Bloom


IMG_3362-2-e1524263009917-1280x960.jpg

Persistence. The key to combatting toddler fussy eating?

I’ve had lots of people say to me, “You’re lucky your kids are good eaters. It must be easy because you are a dietitian”. Thankfully, my kids do love to eat – now. And I genuinely feel more happy and relaxed at family meal times now with 4 kids at the table than ever before. But I will be honest – it’s still not “perfect” (is there even such a thing?), and it was a long road to get to where we are.

We haven’t exactly had things easy in the feeding department. All 4 of my kids have had food allergies – 2 still see the Allergist regularly. One had the most sensitive gag reflex as toddler, she would eat an entire meal, vomit then immediately ask to be fed again. And one had a horrible run with enormous tonsils and adenoids, having multiple infections, speech difficulties and feeding aversions before needing speech therapy and surgery. All of these are minor issues in comparison to the complexities faced by many other families – but they were enough to add stress to an already gorgeously chaotic family life.

So while I haven’t had the easiest run with feeders, I do feel incredibly blessed that our issues were small, that my training allowed me to see what was happening, and that I had the knowledge to know where to get help, and what to do at home.

But as I said, it was a long road to get here, particularly with Mr Tonsils. In all honesty, how we ended up here was not through luck, or my profession, but through sheer persistence.

There were so many times when I wanted to just give him pasta, again, while we ate something else. Times when I picked up food from all over the floor, screaming on the inside, but calmly outwardly saying “Food stays on the table”. Countless times when I lamented the huge waste of food as I throw the veggies in the bin, again. But it was the persistence with calmly offering without expectation, giving only brief and gentle encouragement, and most importantly, family role modelling that led to where we are today.

Recently, he, the fussiest of my four, finally bit into a cherry tomato (albeit in a effort to squirt his sisters with the insides – but thats how we encouraged him to put it in his mouth) and said “I tasted the juice!”. A few months ago he would’ve pouted “I don’t eat tomatoes, take it off my plate!!!”.

He also ate black charcoal noodles – “Mum, black is my favourite colour”- when they arrived unexpectedly in his beloved ramen noodle soup at a new restaurant. He randomly picked up the broccoli I was preparing for his sisters’ school lunch boxes and said “Mum, I eat this now, I’m strong”. He then proceeded to pop it in his mouth and walk away – the rest of us stunned into jaw dropping silence. He picked up chicken breast of the plate and ate it without a word, after months of not eating it. He drank a green smoothie and called it “hulk juice”, flexing his biceps as he drank.

So, you can safely say we had an amazing week at the dining table that week (cue champagne!), which reminded me that all that persistence with our feeding plan was worth it. We were winning.

I know I’m not alone in this sort of feeding experience. I’ve met so many parents over the years who have faced the same thing. The ongoing trials, but then finally the successes.

This year Julia and I will be putting together a package to help families with their in home feeding issues; so watch this space. We will share the training and experience we’ve had as Paediatric Dietitians, and the trial by fire we’ve had as parents. We’re aiming to provide families with scientifically sound, but genuinely practical advice. It works if you work it. We’ve got proof!

Find this, and more family eating, health and wellbeing stories in our Bloom quarterly nutrition newsletters. And to subscribe to future updates, click here

Angela @ Bloom 🌿


waching-tv-whilst-eating-insta-grab-e1523879010474.png

The toddler years can make you feel desperate. One minute they enjoy food, the next they’re rejecting everything you offer them, and the word “yuk” and “no” feel like they’re on repeat. 

It is often during this time, that I see parents using “distraction” techniques in an attempt to get their child to eat. By distraction I mean doing things like allowing them to watch their favourite TV show, propping an iPad up at the table, or allowing books and toys to be played with whilst they eat their meal. 

And do you know what? It can work for a while, but what are the consequences of doing this, and what are you really teaching them?

Did you know that all children are born with the ability to regulate their appetite and consequently their energy intake? Studies in healthy young babies have shown that if you increase the calorie strength of their infant formula, they will simply decrease the amount of formula they take. It makes sense really. To survive as a species, our bodies need to have some inbuilt ability to know how much energy we need. This is what our appetite is. What’s interesting, is that whilst we know babies can self regulate their appetite, studies have shown that by the pre-school years many children display “non hungry” eating behaviours. In other words they have learnt to eat in the absence of hunger and are not responding to their appetite. How does this happen?

Non hungry eating is a learnt behaviour that evolves from the environment around us. It occurs when we learn to associate eating with other things. It can come from very simple experiences. For example has your child ever hurt themselves and you’ve soothed away their pain by offering up an ice block or some other treat? Or perhaps you’ve had the opposite experience and rewarded your child with a treat because they excelled at something? These simple experiences repeated over time start to teach us to use food in a way that isn’t linked to our appetite.

Going back to using distraction techniques at the dinner table, what you are really teaching your child is to eat to an external cue, not to their appetite. Your child is learning to eat mindlessly and is far more focussed on the tv or iPad. But I can hear many of you crying “but it works, they stay at the table and they eat!”. Well yes it can. Providing something enjoyable at the dinner table (tv) will certainly be more likely to get them to stay there. But let’s be clear, they’re there to watch tv, not to enjoy the food or your company. If your long term goal is to have your children willingly coming to the table and participating in the family meal, this approach isn’t going to solve it.

Far and away the biggest concern with offering a distraction at the dinner table is the fact that it doesn’t allow the child to properly listen to their appetite. As I’ve already explained, young children can be very good at self regulating and will eat when they’re hungry and stop when they’re full. Allowing them to watch tv or do other activities whilst they are eating, erodes this ability, and over time contributes to non hungry eating. This is a risk factor for becoming overweight or obese. Teaching your child to listen to their appetite is probably one of the best things you can do early on to set them up for a lifetime of healthy eating.

So how do you get your child to come to the table, stay there and eat? This is the million dollar question isn’t it? First of all you need to think about the reasons that your child is not coming to the table or wanting dinner. For young children the reasons for this can often be that they are simply not hungry or they are just too tired. If your child is healthy and growing, you need to trust that they know how much they need to eat. Our expectations as parents often need checking as well. Most parents I have interviewed serve their child far too much food. Toddlers are strange creatures and can adopt all manner of eating patterns. One Mum recently told me that her 2yr old eats breakfast and then doesn’t eat again until dinner. Many toddlers are very good at going for several days eating very little to then have a few huge days of eating. These are all frustrating experiences for us as parents.  As always I recommend that you adopt a “division of responsibility” around feeding. That is you decide what, when and where your child is going to eat and then it’s over to them as to whether they are going to eat it at all, and how much of it they are going to eat.

You have no way of knowing how hungry or full your child is. Don’t ask them to have a prescribed number of bites or “clean their plates”. This is reinforcing not eating to their own natural appetite and over time can erode their ability to tune into it. 

So if your child only eats a teaspoon at dinner try not to obsess over it. I’m going to finish by quoting the guru of infant feeding, Ellyn Satter “Be happy with what you serve, not what they eat”. 

A word on feeding disorders in infants and children…

I’ve written above that all children are born with the ability to regulate their appetite, there are however, some exceptions to this.

Infants or children that experience medical problems early in life can often get off to a horrible start with feeding. These experiences can completely destroy their ability to regulate their appetite. 

For example I have worked with many premmie babies who have required nasograstric feeding from birth to survive. Being in a hospital environment, these babies are usually fed to a schedule with quantities and times dictated by dietitians and nursing staff. Whilst every effort is usually made by staff to try and adapt the feeding regime to how they see the baby responding, it is simply not the same as feeding the baby on demand and to their appetite. There may also be traumatic oral experiences such as orogastric or nasogastric tubes being inserted multiple times, oral medicines, ventilators etc etc, all of which can contribute to making a child what we call “orally averse”. That is, they don’t want anything (even things we think of as pleasant such as food), anywhere near their mouth.  Other children with severe sensory issues or Autism, can also find eating such a challenge that this overrides their instinct to tune into their appetite.

These children are HARD work to feed. Whether you are trying to wean your child off a feeding tube or avoid having one inserted, it has probably made you stressed and anxious, and willing to try anything to get your child to eat. In many instances, parents find they can get a little more in if they let their child watch tv. Unfortunately while this appears to work in the very short term, it’s not solving the underlying problem, which is allowing this chid to reconnect with their natural appetite. If you are struggling with a child with extreme eating behaviours, we would still recommend not using tv or other distraction techniques at the dinner table. This just puts another barrier in place which prevents your child from learning how to self regulate their appetite. 

If you are struggling with a child with a severe feeding disorder get in contact and we will try and point you in the right direction for help.

Julia @ Bloom


Bloom-strawberry-icecream-compressor-180-1280x854.jpg

Sugar. There’s been an explosion of interest over the past few years, but how many people actually know why we should be limiting it, and how much exactly should we be limiting our children to?

When I ask most parents why they believe we should avoid sugar I usually get answers such as “It’s bad for you” or “It causes Type 2 diabetes”, neither of which are really correct. With so much hype and hysteria over sugar, the real evidence and concern with it’s intake has been lost, such that people now think it’s mere consumption is going to do them harm.

Back in 2015 the World Health Organisation (WHO) released their Guideline: Sugars Intake for Adults and Children. You can read the full document here: http://apps.who.int/iris/bitstream/10665/149782/1/9789241549028_eng.pdf?ua=1

This guideline specifically looks at what we call “free sugars” in our diet. That’s sugars (monosaccharides and disaccharides – e.g. glucose syrup, white sugar, brown sugar, rice malt syrup etc..) added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates” (WHO, 2015).

This guideline reviewed all the current evidence (at the time of publication) as to why we should be avoiding sugar and went on to make recommendations as to how much sugar adults and children should be limiting ourselves to. You may be surprised to learn that the evidence for avoiding (or rather limiting) sugar relates primarily to obesity and dental caries. Sugar is often cited as a cause or risk factor for developing a wide range of diseases ranging from Type 2 diabetes, heart disease and cancer. However the fact of the matter is that that evidence simply doesn’t exist (yet). What we do know is that overweight and obesity are independent risk factors for chronic or non communicable diseases such as Type 2 diabetes, heart disease and some types of cancer. Going back to the WHO guideline, they found a MODERATE level of evidence that lower intakes of free sugars was associated with lower body weights in both adults and children. Please note that this does not mean that sugar causes you to become overweight or obese either. It simply means that people who consumed a diet higher in sugar, were more likely to have a higher body weight. The development of overweight and obesity is a complex issue and trying to narrow it’s cause down to one single nutrient is misguided, but that’s a discussion for another day.

The WHO guideline specifically recommends trying to reduce the intake of free sugars to 10% or less of your total daily energy intake (this is for both adults and children). There is a further recommendation to reduce it to 5% of total daily energy intake, however, the evidence for this recommendation was stated as WEAK, so for the purposes of this article, we will stick with 10%. I’ve represented this below as the number of teaspoons of sugar an “average” sized child with a light activity level, would need to limit their intake to each day.

So I wondered how I was fairing with my own children in relation to this guideline? I have always been well aware of which foods contain added sugars and done my best to limit their intake. I’m no sugar nazzi though, and my personal opinion is that if sugar is packaged up in a food that also contains many nutrients that are beneficial, then I’m fairly happy to include that food in our diet. We certainly limit our intake of foods that are high in sugar but offer little other nutritional benefit (think lollies, cakes, biscuits etc..). That said, we still enjoy a slice of home made cake, ice cream and chocolate in moderation. But day to day with my children’s typical diet, how was I really doing? Was I anywhere near the guideline, or had I totally blown it without even realising? I have to admit I was a bit nervous to take a closer look. Maybe I wasn’t doing as well as I thought I was?

I present to you my 4 yr old’s intake on a typical kindy day. All of the free sugars he consumed are listed in bold.

Breakfast: Rolled oats and 1 tsp of honey with reduced fat milk and a glass of unsweetened orange juice


SUGAR: 4 teaspoons

Lunch box: coco cranberry bliss ball, apple + carrot muffin, wrap with roast chicken, carrots, cucumber, rockmelon, plain milk and an apple (to be shared at fruit time)


SUGAR: 2.5 teaspoons

After kindy snack: Strawberry smoothie (frozen strawberries, strawberry yoghurt, water), he also then asked for another coco cranberry bliss ball

SUGAR: less than 1.5 teaspoon

Dinner:

Spaghetti Bolognese, bread and olive oil spread and a fruit platter (he only ate the watermelon)

SUGAR: none

Total: just under 8 teaspoons

Well I have to say I was pretty relieved to see that I’d just made it under the 10% guideline, but I certainly hadn’t made it any lower! I’d also have to admit they we certainly do have “blow out” days from time to time where my child’s sugar intake would be much higher. For example earlier this week I treated the family to a homemade dessert of chocolate self saucing pudding which I served with 1 scoop of ice cream. A dessert like this would have around 3 teaspoons of sugar in it.
I have to say on the whole I feel pretty happy that I’ve got my child’s typical diet fairly much where I want it to be. Sure, I could improve a little by not offering orange juice at breakfast, but he enjoys this and the vitamin C also helps him absorb the iron from his oats (a serve of whole fruit would offer the same benefit).

Calculating your child’s sugar intake is tricky business. It was difficult for me and I’m a dietitian! That’s primarily because our food labels don’t currently require manufacturers to separately list added or free sugars independent of any naturally occurring sugars. So at home, rather than focus on how much sugar your child is currently consuming I’d focus on just minimising fee sugars where you can.

If you want to try and reduce your child’s sugar intake my top tips would be:

1. Watch your child’s intake of sweetened beverages, don’t offer soft drinks or cordials, keep juice to no more than 1/2 a cup per day (unsweetened at that), alternate offering sweetened milk drinks with plain milk or sweeten with fruit (smoothie style)

2. Reduce your intake of processed/packaged snacks – most store bought snacks have a surprising amount of sugar added. Better to make your own and experiment with reducing the sugar content of some of your go to recipes

3. Avoid sugary breakfast cereals and opt for wholegrain “plain” varieties, rolled oats, weetbix and shredded wheat biscuits are go to’s in our house.

3. Keep occasional food as just that, occasional

4. Read labels on the food you buy. Ingredients have to be listed from most to least, if sugar is high up on the list you probably want to avoid it.

On that note, maple syrup, honey, rice malt syrup, glucose syrup, coconut sugar and rapadura sugar are all sugar. Yes some contain more glucose and others more fructose (or other mono or disaccharides), but they ALL need to be counted as sugar. You may have noticed a surge in popularity of so called natural or less refined sweeteners in the community. I see many recipes labeled as either “sugar free” or “refined sugar free” only to see they contain a LOT of honey or maple syrup. Whilst it’s true that many of these “natural” sweeteners do contain other nutrients (for example 100ml of maple syrup contains 89mg of calcium and 1.6 mg of iron amongst other things) whereas white refined sugar offers nothing beyond its carbohydrate content. The point I’d make, though, is that if we are actively working on trying to reduce our intake of sugars, I wouldn’t be focussing on these products for adding extra nutrients into my diet. They are also very expensive. Whilst I do personally use of these “natural” sweeteners, I do so more out of taste more so than for any nutritional benefits they confer. That said, it you can afford it, there’s no harm using honey or maple syrup as your sweetener of choice at home.

How do you think you’re fairing with your child’s sugar intake?

Julia @Bloom x


products_06.jpg

We all know buying fruit and vegetables in season makes good sense. Food is fresher, tastes better, and is more economical. But with so many fruits and vegetables available out of their natural season, it can be confusing to know what to buy right now.

Below is a guide to whats available in the southern states in Autumn for March/April/May.

Autumn fruits –
apples, blackberries, cumquats, figs, feijoas, grapes, honeydew, limes, mandarins, valencia oranges,

passionfruits, pears, persimmon, plums, pomegranates, quinces, raspberries, rhubarb, rockmelons, strawberries, watermelons.

Autumn vegetables –
asian greens, beetroot, broccoli, brussels sprouts, cabbage, capsicums, carrots, celeriac, celery, cauliflower, eggplant, jerusalem artichoke, kale, kohlrabi, leeks, onions, parsnip, peas, potato, pumpkin, shallots, silverbeet, spinach, swede, sweet corn, turnip, chicory, zucchini.

Nuts –

chestnuts, pistachios.

(Seasonal Guide with thanks to Adelaide Farmer’s Market)

And what to do with these autumn offerings?

While the weather is still warm in the beginning of autumn, fresh foods served simply, like BBQs, salads and shared platters and outdoor eating remain at the top of the family meal list.

As the weather cools down, consider preserving some of the warmer weather’s fruits and veg for the coming winter. Getting chilly? Start ramping up the roast and soup rotations to help meet the family’s 2 & 5 goals for fruit and veg. Leftovers are great for lunchboxes too!

Remember, if you’ve got a fussy eater in the family, providing both new and familiar options of fruits and vegetables in a buffet or family style offering encourages children to try new foods.

Enjoy!

Angela @ Bloom 🌿

 


IMG_3678-2-1280x960.jpg

It can be tricky to find a recipe for a lunchbox cookie that meets the brief; a good source of nutrients, enough protein and fibre to keep the kids full, not too much sugar, no nuts, and tasty enough that they actually eat them!

 

I’ve tried many a cookie recipe, and played around with a few favourites to come up with one that all 6 members of our family really enjoy. After posting some pics on instagram, we were asked by people to share the recipe… so here it is.

 

It’s definitely not your traditional choc chip cookie, and may not be sweet enough for some, so check out the notes at the bottom of the recipe for modification tips if needed.

 

Chia sunflower double choc cookies (Dairy free)

Ingredients

100g Nuttelex olive oil light, melted and cooled

1/4 c maple syrup or honey

1 egg

2 tsp natural vanilla essence

 

1/2 c ground sunflower seeds

1/2 c wholemeal self raising flour

1 1/2 c quick oats

1/4 c cocoa powder or cacao

1/2 tsp bicarbonate soda

2 tsp mixed chia seeds

 

1/3 c dark choc chips ( I use Callebaut Belgian Callets from Costco, and they are dairy free)

 

Method

Mix all wet ingredients together (cooled melted nuttelex, maple syrup, egg and vanilla essence) until combined.

Stir together all the remaining dry ingredients, except for the choc chips) removing any lumps.

Fold wet ingredients into dry ingredients until combined. The final consistency shouldn’t be too wet. (If it is, scatter through some more oats)  Then fold through choc chips.

Roll into balls, and place on tray with 5 cm space between, and press lightly to form a cookie shape.

Bake at 180 deg for 15-18 mins, or until cooked to your liking.
(15 min is perfect for my oven which runs quite hot)

Cool on a rack and store in an airtight container.

 

NOTES

They may soften and become more like a whoopee pie consistency if not all eaten on the first day, but my kids really like them either way.

These cookies are on the more savory side of a sweet cookie! If your kids prefer a sweeter cookie you may need to start with more maple syrup, or add a little brown sugar, and gradually decrease the amount of sweetness. Or use a few extra choc chips 😉 .

You can also make them egg free if you need to for allergies or vegan diets, by simply omitting the egg, but decrease the oats to about 1 cup, otherwise the mixture will be too dry.
My best advice is to have a play around and see how they work best for your tribe… the cookies you get to taste test along the way are all in the name of science 🙂
x Angela @ Bloom 🌿

 

 

 


IMG_7221-e1519125305994-1280x1012.jpg

We’re realists here at Bloom Nutrition Studio. Whilst we prioritise serving our kids real food that’s mostly made by us, lets be honest, there isn’t always enough hours in the day to do this. Over time I’ve built up a little list of go to packaged foods that I’m happy to serve my family and to help fill in the gaps when I simply don’t have the time or energy to cook.

To that end we thought we would help you on this journey to feed your family by providing you with some ideas for items that you can put in the lunchbox that perhaps you haven’t thought of before, or new products we’ve found that have hit the supermarket shelf.
We hope you find this useful!

Buy it:

Nudie have just released a variety of smoothie type drinks in convenient “fruit boxes” that can go straight into the lunchbox. They can be stored at room temperature so you don’t have to worry about them going off in the lunchbox if stored in the sun. What I like about them is that the sugar content is low. The variety shown above contains 6.8g of sugar per 100ml, which is less than most flavoured milks (usually around 10g/100m). They are sweetened with real fruit, maple syrup and dairy products (depending on the flavour you buy). The one shown is dairy free.Whilst they don’t contain any added preservatives, artificial colours or flavours they do include a “natural flavour”. Whilst there is nothing particularly wrong with using a natural flavour, I can always taste it, and personally I prefer my kids to experience the natural flavours of food. I suspect it’s added as the pasteurisation type process a product like this would go through, probably affects the natural taste. All in all, it’s something I’d be happy to include in my child’s lunchbox when I don’t have time to make a smoothie myself.

Have you tried Bulla plain or flavoured cottage cheese? It’s been around for years and is a great snack for kids and busy Mums alike. It’s a brilliant source of protein and calcium and unlike other varieties of cheese is low calorie too. I like it on wholegrain crackers.

Make it:

Have you tried sending your kids to school with a smoothie? If you have a high speed blender it will take you only a few minutes to do and it can be a great way of getting some extra fruit and veggies into the lunchbox. You will need an insulated drinking container to ensure it stays sufficiently cool.
My kids are using these ones from kmart. They don’t leak, keep the drinks very cold for the entire school day and at $7 what’s there to complain about??
http://www.kmart.com.au/product/double-wall-insulated-500ml-bottle-blue/1754374

Strawberry Smoothie:

1 cup of frozen strawberries
1/2 cup of strawberry yoghurt
water up to 700ml
ice if desired.

Blend and serve.

Stuck in a rut? try this…..

Breakfast wrap

1 slice of wholemeal mountain bread
Honey
Toasted muesli (nut free for school)
Apple cut into match sticks

Spread the wrap with a thin layer of honey. Sprinkle with muesli and apple pieces. Roll and cut into small bites size pieces or leave as a larger roll for older children.

Until next time…

Bloom x

This post is not sponsored


WaterHow-much-does-your-baby-need.png

Given that I spend my life around other Mums, it’s not surprising that as soon as people find out what I do for a job, they inevitably have a question for me.
Today’s question was one that I have answered time and time again, and given our soaring temperatures here at the moment, I suspect it’s something on a lot of parent’s minds. So I thought I’d share my answer with you all and extend the offer for you to ask us anything! If you’ve got a burning question, pop it in the comments section below, send us a message on Instagram or FaceBook or just drop us a line over email.

Anyway, onto today’s question which was “ My baby is 10 months old, she’s only ever been breastfed and isn’t taking much water. I’m worried she’s not getting enough fluids, especially in the heat”.

On Further questioning Mum said she had introduced water around 6 months of age but noticed that her baby drank very little of it. Mum had also tried (multiple times!) to get her baby to take either expressed breast milk or formula from a bottle but she had always outright refused. The baby was still breastfeeding 3 times a day and taking about 1/2 a sippy cup of water throughout the day.

It’s perfectly normal for babies to take very little extra fluid beyond what is offered via either breastmilk or formula. Baby’s first foods (be they pureed or mashed) have a high fluid content and this combined with the fluid they are naturally getting from breastmilk or formula will be enough for most babies. I always recommend introducing water from around 6 months (or the time that you introduce solids), but I wouldn’t expect a baby to get through more than about 1/4 of a sippy cup a day until they are 9 – 10 months old. As they start moving onto more solid food (and the fluid content of their meals drops and they also start reducing their breast or formula feeds), their intake of water will naturally increase. Most 12 months old babies will be taking close to a sippy cup (ie around 250ml) of water across the whole day. If your baby is taking less and you’re concerned, check their nappies. If they’re wet enough that you need to change them several times per day and they are also passing regular bowel motions, then that’s generally a sign that your baby is getting enough fluid. Their lips should also appear moist, not dry and cracked.

My top tips for encouraging babies to drink water include: persistence – don’t give up just because you think they aren’t drinking much. Many parents panic and start to introduce dilute juice as a way of tempting babies to drink. This only leads to the expectation that beverages should be sweet, and usually in my experience, further exacerbates the problem. Your baby will most likely to be thirsty immediately after eating, so always have water available at the end (or during) every meal or snack that is offered. Many babies are also thirsty when they wake from sleep. If you’re not going to be offering them a breastfed or formula, it’s a good time to try some water.
It’s worth remembering that breastfed babies under 6 months of age don’t need any extra fluid, just feed them on demand. Formula fed babies may be offered some cooled boiled tap water if they seem thirstier than usual (eg on a hot day). All babies can be offered tap water from 6 months of age. You may like to first offer water in a baby bottle, but I would suggest moving him or her onto a sippy cup after a few months (we like the Tommy Tippee range of adapters for baby bottles here: https://www.tommeetippee.com.au/product/weaning/cups). These are good all rounder cups/bottles if your baby is breastfed.

There are a large variety of sippy style cups on the market and the drinking style needed will vary from brand to brand. For example, some sippy cups require more of a “bite” to get water out style, others require sucking from a straw (generally babies won’t be ready for this until closer to 9 months) and others will require a suck somewhat similar to breastfeeding. Some come with valves to regulate the flow and others the water will simply pour straight out. If you’re really confused about cups and have a baby who’s really reluctant to take one, I would suggest consulting a paediatric speech pathologist who specialises in infant feeding. Another option would be to try an open cup but this will obviously be messy!

So my advice to this Mum today? Her baby was getting enough fluid and she just needed to hang in there offering water regularly as per my recommendations above. I had a feeling he was probably about to take off on the water as Mum was actively reducing breastfeeds, and his diet was expanding considerably. The other thing that’s worth remembering is that babies do have the ability to regulate their own thirst so long as the water is being offered regularly. It’s only in rare circumstances that babies won’t do this, usually as the result of a medical condition, or infants with extreme feeding disorders and food refusal. These babies are special cases that warrant individual assessment and advice.

Julia @ Bloom

This is not a sponsored endorsement


Untitled-design-e1513223370447.jpg

Summer brings what many believe to be the best fruit and vegetables to Australian family tables. Here at Bloom, we agree!

Think fresh tropical and stone fruits livening up meals, and little hand holding huge chunks of watermelon at snack times… Firm favourites for adults and children alike!

Check out this guide to what great fruits and vegetables are in season now and popping up here in South Australia, and think how you could make these shine at your family table to hit your 2 & 5 targets.

Fruit:

Apricots
Bananas
Blackberries
Blueberries
Carambola/starfruit
Cherries
Grapes
Honeydew melons
Lemons
Lychees
Mangoes
Nectarines
Peaches
Passionfruit
Pineapples
Rockmelon/cantaloupe
Rambutan
Raspberries
Red papaya
Strawberries
Valencia oranges
Watermelon
Yellow papaw

Vegetables:

Asparagus
Capsicum
Celery
Cucumber
Eggplants
Green beans
Hass avocados
Lettuce
Peas
Radish
Snow peas
Spring onions/green shallots
Sugar snap peas
Sweet corn
Zucchini

(I downloaded this list long ago to help guide my own family’s seasonal fruit and vegetable shopping, and I’ve long since lost the source! But I hope it helps steer your family into eating more fresh seasonal fruit and veggies, just like it did mine!)

Enjoy some of your family favourites, and try out something new this week,

Angela @ Bloom 🌿


bloom-e1512347631301.jpg

We. Love. Summer!

Here at Bloom we do, really, love summer.

And we happily welcome the arrival of the warmer weather, school holidays, Aussie Christmas, and the Bloom Nutrition Studio seasonal newsletter Summer 17/18 edition!

Click the mini-mag link below ⤵️, to get our collection of summer nutrition tidbits for you and your family.

Eat well, live well and enjoy your summer 💛 !

Angela @ Bloom 🌿