Back to the Basics of Nutrition

Parents must have healthy eating habits if they want their children to have good eating habits. So, guess what mom and dad, if you do not eat broccoli then your child won't! So don't make funny faces when serving vegetables! Kids do what we do, not what we say. Set the example through enjoying healthy foods.

Knowing basic nutrition principles helps everyone understand the need for a balanced diet. Energy supports bodily functions and processes, and life cannot be sustained without the energy provided by food. The energy value of food, or the calorie content, depends on the amount of protein, fat and carbohydrate. A basic diet should consist of a healthy combination of carbohydrate, protein and fat.

Carbohydrates

Carbohydrates are the principle source of energy in our diets. Our diets should consist mainly of complex carbohydrates (45-65%), such as whole grains, brown rice, fruit, vegetables (with skin) and oats. Individuals should aim to consume small amounts of simple or refined carbohydrates, such as honey, cookies, candies, white flour and sugary cereals as they are stripped of fiber and other nutrients during processing.

Protein

Protein is part of all living organisms and is essential for the growth and repair of body tissues. Children must eat adequate protein for growth. Their average daily intake should be 10-35% of their total calories. Caution should be used when enforcing a high protein diet in children as it may put a strain on immature kidneys. Food rich in protein are: meat, fish, poultry, liver, eggs, milk, cheese, yogurt, soy, beans, peanut butter, nuts and grains.

Fat

Fat is a major source of dietary energy and is a vital to children’s growth. Certain fats are necessary for our body to function and process certain vitamins. Before age 1, 50% of baby’s diet should be made up of fat for brain development. Omega-3 fatty acids are beneficial for brain development, so try to incorporate more fish into your family’s diet. Breastmilk is 55% fat. The American Heart Association recommends gradually lowering the fat in children’s diets after the age of two for overall health and to prevent obesity. To decrease the amount of fat in a child’s diet trim visible fat from meat, switch to low-fat milk, and use butter or other spreads sparingly.

Here is an example of what a child’s diet (1 year or older) should look like:

Breakfast: Cheese omelet with fresh fruit and 1 cup of milk

Lunch: Finely chopped chicken salad, soft bread and cut up grapes with milk

Dinner: Meatloaf, mashed potato and asparagus

Snacks: Cheese stick, soft fruit or yogurt

6 Common Mistakes Parents Make about Food

The power of sharing food and social time does not stop with infancy. If food represents love and comfort to an infant, then eating together as a family continues that feeling of affection and safety as the family grows. Family dinners provide lifelong social benefits, not the least of which is table manners. Mealtime should be a pleasant experience full of good nutrition and bonding. However, reality is that with toddlers, mealtimes can often be full of anxiety and power struggles. Let’s look at some common mistakes parents make and discuss practical solutions.

1.      Not recognizing that children’s appetites vary from day to day and meal to meal.

Solution: Serve three meals and two small, nutritious snacks at regular times every day.

2.      Giving too much attention to food jags.

Solution: Honor the food jag and let it run its course. Consistently offer new foods in a fun manner.

3.      Insisting that children “clean their plates”

Solution: Serve appropriate portions so the child does not feel overwhelmed with the amount of food on the plate. Let the child know that there will be no more food until the next meal, so he/she needs to eat until she is full.

4.      Rewarding children with desserts or treats

Solution: Never make food a reward. If you want to have a reward system, consider using stickers, treasure boxes, or craft supplies.

5.      Brining up unresolved issues at the table

Solution: Encourage a pleasant balance of interesting conversation and bonding. Keep mealtimes a positive experience in a happy and relaxed environment.

6.      Bargaining, bribing, forcing, or controlling which makes the table a battle ground and food is the ammunition.

Solution: Sit with your child and eat the same foods. Model table manners, rather than demanding them. If the dining experience is positive, power struggles will be less likely.

Finger Food Fun

Finger foods should be offered at 7-9 months. Letting baby have finger foods to self-feed is frightening, but it essential for baby to learn. Use the following tips as guide for starting to offer finger foods.

Some babies are eager to feed themselves, while others are content to still be spoonfed. The palmer grasp comes first and allows babies to pick up things with and hold things in the palms of their hands. Long crackers and strips of toast are appropriate. When the pincer grasp is developed, babies enjoy using their thumbs and first two fingers to pick up small pieces of food. Some prefer soft and slippery to hard and crunchy. To improve intake and eating skill, introdice foods that can be self-fed:

• Teething biscuits with smooth edges
• Bite-sized pieces of soft, cooked vegetables: potatoes, sweet potatoes, green beans, or frozen peas
• Partially frozen peas (crunchy and cold is pleasant on teething gums)
• Bits of soft fruit peeled and cut in tiny pieces: banana, peach, pear, apricot, watermelon
• Finger jello
• Pieces of dry cereal
• Goldfish, Ritz, or graham crackers
• Bit-sized bits of soft wheat bread or pita
• Scrambled or hardboiled egg
• Cooked pasta
• Shredded or ground meat: lamb, chicken, turkey, beef/hamburger

By baby’s first birthday, she will usually be enjoying three meals and two snacks a day and be able to eat in small pieces nearly whatever the family is having.

Use the following recipe to start introducing finger foods to baby. Let the fun begin!

·         Wrap a few soft, pita bread triangles in foil and warm in the oven. Spread hummus or guacamole on the pita slices. Serve with thinly sliced, peeled, apples.

More information can be found in Nurturing with Nutrition by Melanie Bazarte and Lucille Beseler. If you would like to purchase a copy of the book or speak to a nutrition professional, please call the Family Nutrition Center of South Florida at 954-360-7883 or visit nutritionandfamily.com.

Picky Eater Solutions

A picky eater tries parental patience with strange, frustrating, and often worrisome eating habits. Feeding challenges most often begin when a child is between 1 and 2 years old. Toddlers become picky for several reasons: change in appetite, urge for power and independence, wary about new foods and change in food preferences. As stressful and frustrating a picky eater may be, it is important that parents model good eating habits and continue to reinforce healthy food choices. The following strategies can help parents cope with a picky eater and ensure the child is receiving the necessary nutrients.

Introduce new foods slowly and positively

The most efficient way to introduce a new food is to offer it when the child is hungry. Parents should taste the food with the child to prevent any anxiety and make the experience fun. If the child rejects the food, don’t give up. It takes up to 10 interactions with a food for the child to determine he does not like it.

Involve the toddler in food selection and preparation

Allow the child to select one new food to try that week. Make grocery shopping a sensory experience. Let the child touch, smell and select the food. In the kitchen, have the child help wash and prepare the food item. When children are more involved, they are more likely to want to eat the food.

Eliminate mealtime distractions

All members of the family should sit at the table and enjoy the meal together, free of distractions. Turn the TV off, clear the table of clutter and suggest individuals sit at designated spots at the table to create a routine and sense of familiarity. Do not make food the topic of discussion, instead focus on each other.

Serve fun, finger foods

A child’s interest can be stimulated by making meal time fun! Some ideas include cutting food into cute shapes, using fun utensils, allowing the child to create a shape or decorate the plate with small pieces of food. Let the child experiment with various textures like crunchy, smooth, chewy and crispy foods. Be sure the foods are small enough for the child to pick up with his fingers or a utensil. The more a child associates food with excitement and curiosity, the more likely he will be to expand his palate.

Use dips and dressings

Children love dipping foods into sauces. Examples include carrots with ranch, apples with peanut butter, or strawberries with yogurt. Place the dip into small containers to make dipping easier and less messy.

More information can be found in Nurturing with Nutrition by Melanie Bazarte and Lucille Beseler. If you would like to purchase a copy of the book or speak to a nutrition professional, please call the Family Nutrition Center of South Florida at 954-360-7883 or visit nutritionandfamily.com.

The Ins and Outs of Homemade Baby Food

If you feel unsure when it comes to feeding your baby, you are not alone. Equipping yourself with the latest nutrition and feeding information and guidelines is of utmost importance. Mothers often ask if they can make their own baby food. This is certainly an excellent option for some individuals. Be sure to wash hands and utensils well prior to food preparation. You can use a blender, food processor, sieve, or steamer to acquire the proper consistency based on your baby’s age and stage of feeding. Use the following guidelines to ensure your baby has the safest, most nutritious homemade foods.

Prepare the food well before blending

Remove the skin, bones, and fat from meats. Wash fruits and vegetables well and remove the skin, seeds and pits. If using canned foods use low-salt, canned in 100% juice or water varieties and rinse well.

Season foods sparingly or not at all

Do not add sugar, salt or spices to your baby’s food. Babies have more taste buds than adults, so most are super sensitive to the tastes of bitter, salty, sour and sweet.

Steam foods with minimal amount of liquid

Vitamins and minerals leach out from the vegetable into the water, so be sure to use a small amount of water or use the liquid for cooking or pureeing.

Make large batches and freeze for later

Make pureed foods in large quantities and freeze in ice cube trays for convenient one once portions. Place frozen cubes in airtight freezer bags, label and date and discard after 3 months. You can defrost cubes as needed in the refrigerator or microwave. Be sure to test the temperature of the food before offering to baby.

A word on organic

If you have the food budget to buy organic vegetables and fruit that's great, but for all the folks that can't here are a few tips: 

     Buy local and fresh whenever possible

·                  Local fruit and vegetable are usually cheaper and supports the local farmers.
     Wash all fruit and vegetables well

Begin with easy starter recipes 

Sweet potato/squash: poke holes in skin and microwave until fork tender. Peel skin and mash.

Broccoli: Steam the florets (tender tops) until very soft and then puree.

Bananas/melons/peaches: peel very ripe fruit and mash or puree.

More information can be found in Nurturing with Nutrition by Melanie Bazarte and Lucille Beseler. If you would like to purchase a copy of the book or speak to a nutrition professional, please call the Family Nutrition Center of South Florida at 954-360-7883 or visit nutritionandfamily.com.

New Year, New Name, Same Game.

As of January 1st, 2012, the "American Dietetic Association" has officially changed their name to "The Academy of Nutrition and Dietetics." However, the Academy of Nutrition and Dietetic's commitment towards the public's nutritional health has not changed at all. In fact, this change of name was heavily due to promoting their scientific guidelines and background in their name. They Academy designed their name to fit every aspect of their beliefs, simply yet boldly stated:

Academy - Being a society organized by advanced science.

Nutrition - Translating Nutritional health into healthier lifestyles.

Dietetics remained in their title, as it promotes their beliefs with food as science.

I am proud to be a member of the Academy and a member on the board

-Director at large.

Read the full article here: http://www.eatright.org/Media/content.aspx?id=6442467398

Soft Drinks

Soft drinks contain a great deal of sugar calories with minimal nutrients. The carbonation fills kids up so they can't eat or drink what they need. The phosphorus in soda pop robs bones of calcium. Limit the intake of caffeinated drinks as they affect attention span, sleep, and make children hyperactive.

Limit for Soft Drinks
Once a week, perhaps on the weekend.
Americans drink an average of 54 gallons of soda pop per person per year.

Flavored carbonated, milk-based drinks, although wholesome, are filling and not a true exchange for milk or water.
1/5 of all toddlers drink almost a cup of soda a day.

Limit for Juices
Ages 0-1 4oz.
Ages 1-4 4oz.
Ages 4-12 4oz.