In case you hadn’t noticed, nutritional debates can get pretty heated; hot tempered dietitians, nutritionists, scientists, media, celebrities, chefs and soccer mums, have all been known to sling profanities and scientific papers (or pseudoscience as the case may be) in the name of ‘knowing best’ when it comes to what we ‘should’ be eating. Over the past week, I have seen nutritional debates on:
I’m just going to cut to the chase here and keep my post short and simple – it doesn’t matter; be the evidence positive, negative or neutral, there is a common solution that will undoubtedly render your body ‘cleansed.’ Are you ready for it? Hold on to your hats… Lo and behold, the empirical nutritional wisdom – eat unprocessed foods! By eating unprocessed foods you’ll find yourself snacking on nuts, seeds, fruits and vegetables instead of chips, biscuits, and pastries – do we need a scientific debate on this one? Don’t get me wrong, science is fantastic but sometimes it makes far more sense to look at things more simply.
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We all want to ensure our children are happy and healthy, and a nutritious lunchbox has a key role to play in this. Providing children with healthy food throughout the day supports growth, development and assists to prevent poor concentration and restless behaviour that can result from energy slumps, and more dramatically, nutrient deficiencies.
The Healthy Lunchbox Guide is the ultimate healthy lunchbox resource. This e-book has been put together to ensure parents understand exactly what kids should be eating every day, how to portion a healthy lunchbox, how to pack a lunchbox to ensure food safety, detailed information on understanding nutrition labels, ingredients list and health claims, as well as provide dozens of examples of suitable lunchbox foods, a 5 day lunchbox planner with shopping list (nut free and no sandwiches), a lunchbox planner template and 10 quick, healthy recipes. The Healthy Lunchbox Guide has everything you need to know to ensure your children is able to meet their nutritional needs and a whole bunch of practical advice on how to make it exciting and interesting. From The Healthy Lunchbox Guide you will learn: - What foods to include and how to portion a healthy lunchbox - How to pack a lunchbox to ensure food safety - How to navigate the supermarket - Tips on saving money - How to read nutrition labels and claims, - And, get heaps of healthy, tasty lunchbox ideas If you follow my Facebook page, Instagram account or regularly read this blog, you may have noticed that my content isn’t always specifically directed at kids. I have had many comments and questions around this confusion; ‘I thought this was a kids nutrition page,’ or things to that effect. It absolutely is correct, The Kids Menu - Nutrition, Fitness, Fun, is about encouraging kids to get active, eat nutritiously and enjoy a healthy lifestyle, but the key elements in making this happen are parents that role model healthy behaviours, communities that value them, and a wider environment and food system that enable them. So yes, I blog about going on treasure hunts, reducing fussy eating and healthy lunchboxes, but I also blog about the benefits of exercise and quick workout programs for adults. I have written about WHOs new position of sugar, the Health Star Rating System , free-range eggs, and the National Food Plan, because these things too, in one way or another, influences on the health and wellbeing of children; By showing them the joy of being outdoors and being active, while exploring the natural world, By showing them the joy of healthy, delicious food, prepared and eaten in a loving, social environment, By teaching them that adults take care of their bodies with regular exercise, nutritious foods, and a positive relationship with both, By showing them the value of engaging with the wider world, food systems and politics, and by showing them that they can contribution to the world can make a difference to their own health and the health of others. So as random and as unconducive some of my post may seem, they are all working to the same goal of helping children and families to get active, eat nutritiously and enjoy a healthy lifestyle, just from different perspectives. As a Nutritionist I talk about the Australian Guide to Healthy Eating and the Dietary Guidelines quiet often. These guidelines, produced by the government’s NHMRC, were revised and revamped in 2013 to produce the image below (left) which graphically represents a dietary pattern that supports good health and wellbeing as based on an extensive review of top quality scientific literature.
In the past I have noticed some confusion around the Australian Guide to Healthy Eating (previous and past versions), in comparison to Nutrition Australia’s Healthy Living Pyramid (image below right). Unlike the NHMRC, Nutrition Australia in a non-government organisation who similarly uses scientific research to develop and deliver a range of nutrition focused resources, services and programs across Australia. Following the release of the revised 2013 Australian Guide to Healthy Eating the Healthy Living Pyramid is also set for review and is expected to be released in January 2015. (1) Ultimately the key principles of these two dietary models is very similar; eat plenty of plant based foods such as vegetables, legumes, fruits, cereals and grains (preferably whole grains); eat moderate amounts of animal based foods, such as meat, fish, chicken, eggs milk, cheese, yoghurt or calcium rich alternatives; and limit processed foods. Added fats such as butter, margarine and oils should also be used in small amounts. The key differences, beyond simply that they were produced by different organisations and graphically look different, is that the Healthy Living Pyramid doesn’t specifically categorise food into food groups as the Australian Guide to Healthy Eating does. I think you could quite reasonably argue for or against either approach, but I do personally like the idea of moving away from the food group classification system which is based on grouping nutrients and focusing more simply on whole foods. The Healthy Living Pyramid also emphasises the importance of being physically active. The Australian Guide to Healthy Eating and the Healthy Living Pyramid are not in competition with each other but rather complementary so if you prefer to model your diet from one compared to the other, go for it. Win a Copy of Adventures of "SuperYam: Harry and SuperYam" What would think if I told you a SuperYam may be the solution to your toddlers fussy eating woes? …Yep, a SuperYam – l’ll let Alla, the very creative author of “Adventures of SuperYam” explain more:
“I would like to share with you information about my new book "Adventures of SuperYam: Harry and SuperYam" aimed at pre-schoolers; encouraging young readers to eat healthy through the galactic journey of SuperYam, a superhero who represents the world of fruits and vegetables. My colourful, amusing picture book takes readers on an absorbing adventure that is bound to keep them glued from first page until last. Readers are introduced to SuperYam, a new superhero who is all about healthy eating. He helps a little boy named Harry with his eating habits by taking him over to space and into Planet Farm, a whole new world where fruits and vegetables rule and know a thing or two about having fun. Bundled with vivid, bright illustrations and a charming, rhyme-filled narrative, “Adventures of SuperYam” is a fun journey for both kids and parents that promises to entertain and educate even the fussiest of eaters. There’s even a recipe for SuperYam’s Vegetable Soup at the back of the book.” Alla was kind enough to give me a sneak peak of “Adventures of SuperYam: Harry and SuperYam” and I have to say my kids really enjoyed it – no word of a lie, I ended up making a batch of veggie soup for my 7 year old who just happened to have a tummy bug (just the same as Harry). Miss 3 said her favorite part was that SuperYam helped him (Harry) feel better and of course Mr 5 loved the carrot rocket. You can find out more about SuperYam or grab yourself a copy of the book by heading over to Alla’s website (and check out her veggie soup recipe), or if you’d like to WIN yourself a copy all you need to do is drop by and give a ‘like’ to SuperYam and Friends on Facebook (here), leave a comment below letting me why you’d like this book and don’t forget to share this post with your friends (after all, sharing is caring- thanks). CompetitionT&Cs: By leaving a comment on this post and Liking SuperYam and Friends on Facebook you will be entered into the “Adventures of SuperYam: Harry and SuperYam” Giveaway. One random winner will receive a copy of “Adventures of SuperYam: Harry and SuperYam” to be issued by the author Alla Novochenok Serhan. Competition opens Monday 17th November 2014 at 6am and closes Sunday 30th November at 5pm. The winner will be announced via Twitter and Facebook by Monday December 1st 2014 at 5pm and will be contacted by email. The winner will have 72 hours to reply to the email to claim their prize before an alternative winner will be contacted. Competition is open to Australian residence only. Please read our full disclosure page for full T&Cs – Good Luck! Thanks Alla www.superyamandfriends.com It’s time to dump that soggy sandwich and get set for a summer of lunchbox love. Make this season’s romance fresh and exciting with a bounty of nutritional colour that looks amazing and makes your lunchboxes the envy of all your friends. What’s hot in the Summer Lunchbox? – Well hopefully nothing, but seasonal fruits and vegetables are the best pick all year round and the summer selection is glorious. Think peaches, plums, apricots, mangos, lychees, melons, zucchini, corn, avocado, cucumber, lettuce, tomatoes, capsicum and celery. Buying seasonal fruits and vegetables ensures you are getting fresh produce and gives you the biggest nutritional bang for your buck. Keep in mind summer fruits can get a little messy in the lunchbox so wrap them in some paper towel to prevent bruising whilst also providing a convenient wipe for all those juicy dribbles. Summer Salads Combine this seasons fruits with crisp salads to lighten up and liven up the summer lunchbox. Try adding wedges of peach to a salad of lettuce and cucumber and serve with mint (get recipe), or add the benefits of whole grains to the lunchbox with a Summer Quinoa salad with mango and avocado (get recipe). This Waldorf salad is such to be a lunchbox winner too (get recipe). Colourful Creations Get creative with summer fruits and vegetables by making colourful arrangements on skewers or ice cream sticks. Try a Hawaiian skewer with ham, cheese, pineapple and cherry tomatoes and serve with whole grain crackers and avocado, or make a colourful fruit salad skewer and serve with a yoghurt dip for a fun morning tea. Dips are also a great way to make simple vegetable sticks enticing. Try sticks of carrot, cucumber and celery with a creamy corn dip (get recipe) or sundried tomato hummus (get recipe) As cool as ice: An ice cold lunch is the ultimate refreshment during a hot summer day so be sure to always use cooler bags and ice packs to keep those salads crisp and to prevent food from spoiling. Specialty containers with insulation and chilled components are also a great investment to help keep lunchboxes cool. Milks, yoghurts and homemade smoothies can be frozen to make for a cool treat whilst also helping to keep the lunchbox cool. Summer fruits like grapes, pineapple, mangos and melons love to be frozen too, but be sure to pack them in a leak proof container. Thirst Quenching Keeping well hydrated during the summer months is extremely important but sometimes the old water bottle can seem pretty drab. Avoid sugary drinks like juice and cordial which are poor hydrators and can lead to tooth decay and make water more exciting with funky drink bottle designs or by adding wedges of lemon, lime, orange or pineapple. Try creating a lunchbox punch with frozen berries, mint, cucumber and lime or experiment with a coconut water mocktail (get recipe). Still need more lunchbox ideas?? Check out the Healthy Lunchbox Guide ebook Snacks can play a significant role in your child’s overall diet. They are an opportunity to provide additional nutrients and ‘top up’ little tummies between meals. Often children, particularly young children, need these ‘top ups’ due to their small gastric capacity (e.g. little tummies) which can’t handle large meals in the same way that an adults stomach can – but not all snacks are created equal. The Snack Trap: Snacks with poor nutritional value which are high in added sugar, added fat, refined carbohydrates and low in other essential nutrients such as protein and fibre, can detract from a nutritious diet by decreasing appetites at meal times, displacing nutrient dense foods like fruits and vegetables, and worst of all, set in motion the dreaded snack trap; that is, the never ending requests for food, the pitter patter of little feet returning to the kitchen every 5 minutes, and the constant barrage of “I’m hungry,” – anyone else relate?? Snack Smart: By snacking smart, you can beat this snack trap, save your sanity and improve your child overall nutrient intake – and it’s not as hard as you might think. Snack Smart tip 1: Offer food at regular, predictable time Children thrive on routine, it helps them know what to expect and when to expect it, and meal times are no different. Set a schedule and stick with it. Very young children may need to eat every 2 – 3 hours while for older children it’s appropriate to schedule meals or snacks 3 – 4 hours apart. It is especially important to have this routine established by the time children go to school as they will have to wait for lunch breaks and recess before they can eat. Setting and sticking to this schedule (military precision not necessary) can help children learn to better identify hunger cues and understand that it is OK to feel hungry. Children will learn that the kitchen is closed between meals and snacks and that they need to wait before eating again. Setting a regular schedule for meals and snacks may also help reduce some fussy food behaviours by encourage children to eat what is given at snack and meal times as they know they will need to wait before something else is offered. Snack Smart tip 2: Keep up the fluids Children do not regulate thirst like adults do and can often confuse thirst with hunger so it is important to encourage them to have regular drinks of water throughout the day (another skill that is important to learn before heading off to school). Water should be freely available between meals but other drinks such as milk should be offered at snack or meal times as these too can fill children up in between meals and ultimately displace foods offered at meals. Sugary sweetened drinks like cordial, juice and soft drink are not recommended for children. Snack Smart tip 3: Find something else to do It’s not just adults who are guilty of eating when they’re bored - kids do it too. By having plenty of stimulating activities for your child to be involved in, they are far less likely to come looking for food simply out of boredom. Snack Smart tip 4: Make snacks count Ok so you’ve stuck to your schedule, offered plenty of water and kept boredom at bay – now it’s time to offer something to eat; this is literally make or break time when it comes to the snack trap. Snacks should be high fibre, contain some protein and have a low GI to assist aid satiety and keep kids going until the next meal. A good rule of thumb is to choose snacks which contain at least two food groups (grains and cereals; meat and alternatives; milk, cheese and yoghurt; fruit; and vegetables), and always opt for the least processed choices. My top smart snack ideas: Fruit and Nuts is a classic winning combo. Try these apple doughnuts (apple slices topped with nut butter and sultanas, seeds, grapes, berries or coconut) Wholemeal English muffin or grainy toast topped with avocado, cheese or a boiled egg
Yoghurt with muesli, fruit, nuts or seeds Veggie sticks and hummus Bliss balls with fruit, nuts, and/or cereal. Try these Banana Bliss balls, Choc date bliss balls, or Hot Cross bliss balls Whole grain crackers with cheese, tomato, cucumber or tuna Smoothies with milk, fruit, yoghurt and some sneaky almond meal, oats or wheatbix And don’t forget kids love to get involved in the kitchen and it’s a great way to teach them to engage with what their eating and appreciate where it came from. Check out My Kitchen Milestones for tips and ideas on how to get kids of different ages involved in the kitchen. 'Hiding' vegetables is an age old tactic that parents use to 'sneak' veggies into kids. Lately I've been hearing a bit of chatter around whether this is the 'right' way to get kids to eat veggies so I thought I'd add my two cents worth to the conversation. Firstly I'd definitely like to say there is no 'right' way to get kids to eat vegetables - if it works for you stick with it. To Hide: If the only way to get vegetables into your kids at the moment is to hide them, I say go for it. Hide them everywhere you possibly can. Making sure kids get enough vegetables every day is really critical in ensuring they get the range of vitamins, minerals and phytonutrients they need everyday to support growth, development and good health. The fibre and low energy density in vegetables also helps fill children up and reduces the risk of overeating and becoming overweight. Not to Hide:
The flip side to the argument is that in order for a child to learn that vegetables are Ok to eat and that there is no need to run for the hills at the mere sight of broccoli, they need to be given the opportunity to know they are eating it - to have it served to them to taste, feel, smell and see. I certainly also support this argument and agree that it is important for children (and adults) to learn that these foods can be enjoyable - but achieving this is far easier said then done. For a child (or adult) who is not used to eating and enjoying vegetables a big chunk of green stuff on their plate can be really overwhelming, but there are some tips and tricks to make this transition easier. Check out, It's Not a Coincident that my kids love veggies and my 15 tips to reduce fussy eating before your child turns 2. Best of both worlds: Ultimately my advice is to do both; serves some veggies on their plate for them to become familiar with but also smuggle them into their diet wherever you can. The vast majority of my Main Meal recipes use this tactic - there are veggies hidden within but the meal is then serves with a side salad or a side of steamed veg. Hidden veggies aren't just for kids: This little tactic to hide veggies in the meals I serve is not just for the benefit of the kids, it helps make our meals go further (my husband eats a lot!), it reduces the energy density of the meals (which means that even though my husbands portions are big, the amount of energy he takes in from that serve is less then it would be otherwise, so its a great tactic for anyone who is trying to lose or maintain their weight). Don't forget that veggies are important for adults too and the vast majority just don't eat enough so by all means 'sneak' them into your own diet too. To help you on your way to meeting your recommended intake of vegetables check out my post for the Gutsy Challenge, it gives you all the info you need to know about servings of vegetables, a fruit and veg reward chart to help kids track their progress and a weekly meal plan (** please note that the competition attached to this post is now closed) Nuts don't feature in The Kids Menu recipes nearly as much as I'd like (simply because my kids are at a nut-free school), but they are a staple snack in our house. I eat a variety of nuts every day and so do my kids - and it's with good reason! these little beauties are jam packed with good stuff, just check out this latest press release from Nuts for Life: MEDIA RELEASE
September 24 2014 NUTS: FOOD FOR THOUGHT, NEW SCIENTIFIC REVIEW An Australian scientific review[i] of more than 70 studies has found that a daily handful (30g) of nuts may improve cognitive performance, which includes mental processes such as memory, problem solving and decision-making. The study authors speculate that this may be due to the ability of nuts to improve blood flow. Nuts were shown to improve the circulation of blood around the body as well as reducing blood pressure, improving blood glucose, reducing inflammation and helping blood vessel elasticity. Specifically, the review showed that nuts can reduce:
Regular nut consumption also improved blood vessel elasticity by 20% on average. Lisa Yates, Advanced Accredited Practising Dietitian and Nuts for Life Program Manager says that this is yet again more science to add to the body of evidence supporting the health benefits of nuts. “The review highlights that regular nut consumption may have a protective effect on blood vessel health and brain function. And, the benefits were even greater when a handful (30g) or more of nuts were eaten regularly over several weeks or longer. “Eating a handful of nuts at least five times a week has also shown to reduce the risk of developing diabetes by 25%ii a disease associated with diminished cognitive functioniii,” added Ms Yates. Dr Alison Coates, senior author of the review and Deputy Director of The University of South Australia’s Nutritional Physiology Research Centre, said that more research is needed into the effect of nuts on cognitive function. “As well as improving heart health, the impact of nuts on blood vessel function and reduced inflammation may also be associated with improved cognitive function. “There are very few nut studies that look at cognitive function, with some finding improvements in memory, but this is an area where more research is needed.” Nuts are rich in nutrients that are thought to play an important role in cardiovascular health including monounsaturated fats, plant omega 3 ALA, amino acid arginine, folate, antioxidants: vitamin E, selenium, manganese, copper and polyphenols. Did you know? Hypertension, diabetes, dementia and Alzheimer’s disease can result from diminished brain function. More than 26.6 million people worldwide are believed to have Alzhiemer’s disease, with this figure predicted to quadruple by 2050 (iv). --ENDS-- For more information, a copy of the review or to organise an interview with Accredited Practising Dietitian Lisa Yates or Dr Alison Coates please contact: Rachael Hoy at Bite Communications, 02 9977 8195 or 0416 400 737. Issued on behalf of Nuts For Life Nuts for life is Australia’s leading nutrition authority on tree nuts and health. The nutrition education initiative, funded by the Australian Tree Nut Industry and Horticulture Australia, aims to educate Australians about the nutrition and health benefits of regular tree nut consumption. Web - www.nutsforlife.com.au, Facebook - https://www.facebook.com/Nuts4Life Twitter - @NutsForLife [i] Barbour J.A., Howe P.R., Buckley J.D., Bryan J., Coates A.M., Nut Consumption for Vascular Health and Cognitive Function. Nut Res Rev 2014 Jun; 27(1): 131-58. ii Jiang R et al Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA. 2002 Nov 27;288 (20):2554-60. http://www.ncbi.nlm.nih.gov/pubmed/12444862. iii Cheng G, Huang C, Deng H, Wang H Diabetes as a risk factor for dementia and mild cognitive impairment: a meta-analysis of longitudinal studies. Intern Med J. 2012 May; 42(5): 484-91. iv Brookmeyer R, Johnson E, Ziegler-Graham K, et al. (2007) Forecasting the global burden of Alzheimer’s disease. Alzheimers Dement 3, 186-191. Kids driving you crazy these holidays? Here is a really simple activity to keep them entertained, active and outdoors soaking up some of the beautiful spring weather - Simply pack a picnic and head to your fav outdoor space. We’re heading to the local botanical garden. As we started to get organised to go we chatted about what we might see and find; leaves, sticks, feather, flowers, rocks, dirt, spiders, bugs, duck poo … (yep, it always ends in poo talk in our house). The kids couldn’t wait to go. One of the wondrous things about children is the adventure and excitement they find in the smallest things. So I decided to harness this excitement and plan a treasure hunt of things to find and collect while we were at the gardens. Planning a treasure hunt Planning a treasure hunt was a great activity to encourage the kids to get outdoors and be active. It was also a perfect opportunity to learn, explore and discover together, plus it was fun and so simple. We just grabbed a piece of paper and wrote a list – Oh and grabbed a bag on the way out the door to carry all the things we collected. Exploring the natural environment While exploring the natural environment during our treasure hunt the kids were running, jumping, climbing, balancing and practicing all the fundamental movement skills that promote their development and learning. Being in the natural environment also helps develop their senses of connectedness and belonging within the world and promotes a strong sense of identity. Learning opportunity The opportunities to learn during our treasure hunt were endless. We practiced our reading and writing as we developed our list and our counting as we collected each item. We collected things of different shape, size, texture and colour and spent lots of time talking about these sensory elements; what did it feel like? What did it smell like? Was it rough or smooth? What shape was it? Did they like the colour? The Fun doesn’t end
Once our treasure hunt was complete we headed home but that was not the end of our fun. My daughter had the great idea of using some of the treasures we collected for collage later in the day. We also discovered that we had found a few unripe pomegranates so we spent some more time learning about pomegranates, how they grow and why they are good for us. The kids are optimistic that they can get the seeds to grow so keep an eye on my blog for news on this front, but if nothing else it’ll keep them busy for a little while longer. |
AuthorNikki is a PhD qualified Nutritionist and an expert in children's eating. Categories
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