Nicole Bando | Dietitian & Lactation Consultant
Nutrition and Breastfeeding Articles
‘It is hard to know what to believe with so much conflicting nutrition
information. I provide you with the latest evidence-based facts.’
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It can be challenging encouraging children to eat different foods, but with persistence and consistency, children will try new things, allowing them to reach their growth and learning potential.
Hover over each lunch box photo for details of what is inside. Remember that even small changes are positive, so try simple swaps such as:
– Swap a processed snack for a piece of fruit
– If vegetables are no longer sent, start by sending a single vegetable stick or slice each day, knowing that acceptance takes time and one day it may be tasted or eaten.
– Swap a less nutritious snack for something better e.g chips for popcorn, or a muesli bar for Vita Weats and cheese.
– or banana bread for a regular sized piece of raisin bread with cream cheese.
Data collection by Victoria Hobbs, Deakin University
Disclaimer – I receive no remuneration from reviewing these brands; this is an unbiased, professional opinion based on a selection, and is not a definitive list.
How many times have you stood in the breakfast cereal aisle overwhelmed by the sheer number of options? So many people say they are confused about what to eat. I am often seen juggling multiple boxes of cereal, analysing the nutrition information in order to give the best advice to my clients, and make sense of it myself. Cereals can provide valuable nutrients such as fibre, vitamins and carbohydrates; though many contain little nutrition and an undesirable amount of sugar and salt. The complex interplay of the ingredients in your cereal could either fuel your performance, or leave you feeling hungry and fatigued early in the day.
Today, I have ranked a range of popular fruit and nut cereals according to their nutritional profiles (fibre, sugar, whole grain content and sodium), to remove the guess work and make healthier = easier. Where does your daily cereal fit into the list and is it time to make a switch?
Best choices
As a general guide, choose cereals that are:
Avoid cereals that list sugar, or a variant within the first 3 ingredients (e.g. glucose, dextrose, honey, golden syrup, coconut sugar, barley malt, rice syrup, etc.). Beware health claims – if it sounds too good to be true, it generally is.
So with all of this in mind, the best choices include:
The next list shows moderate choices – less fibre and/or more sugar. Choose sometimes
Lastly, many of these may sound healthy, but are not the best choices for breakfast…high sugar, low fibre, low nutrient contribution and not the best way to start the day.
For individual advice to optimise your nutrition to fuel your day, come and see Nicole at:
NEST Family Clinic, 289 Kooyong Road, Elsternwick VIC 3185,
Nicole Bando, APD, IBCLC
It’s a privilege to be allowed to glimpse into a person’s life, family, thoughts and vulnerabilities. When discussing weight, health and body image, these aspects are so closely intertwined, that to really understand someone’s dietary choices, you must first understand them. Celebrations, eating out and socialising are a part of our lives and learning how to manage these occasions makes a big difference to your everyday health. Though it can be tricky to make informed choices at times of temptation and plenty, we can learn how to integrate these parts of our lives to create a balanced approach.
I read an article by The Age columnist, Jessica Irvine on the weekend, which really spoke to me of this concept. It highlighted how in every possible way, we live in a modern society of excess; of consumerism, objects, stuff, and of course, food. There is so much choice and availability all the time, that it can start to feel like our only choice is to consume.
So there’s the clincher; choice. I don’t want to be reductionist about health and weight management. I understand the complexities; the psychological, medical, genetic, environmental and physical factors associated with health decisions. However, if we focus on our choices in a given situation and how we can learn to make better ones, we start seeing longer term shifts in health outcomes such as weight, blood pressure, blood sugar levels, and importantly, how we feel about ourselves. It’s a good time to consider how to live and derive pleasure from special occasions, without jeopardising what is of utmost importance; our own precious health. This is possible, even when three course meals are on offer for days in a row.
1. Forward plan: List every occasion over the next week and be strategic with meals and snacks on those days. Is it a big lunch you are feeling concerned about? Have a good breakfast – oats with berries and yoghurt, or eggs on multigrain with tomato and do something active (go for a walk or gym class). In other words, set yourself up to make healthy, informed and sound decisions.
2. Consider what will be on offer: if going out, check the menu in advance and make the best decision you can. If at someone’s home, you may have an idea of the fare. When you arrive, scope out what is available decide what you would really love to eat. Please, enjoy it. By allowing yourself to do so and letting go of dieting ‘rules’, such as ‘no bread or pasta or dessert,’ you will immediately make better choices. This doesn’t mean lose all barometer of fullness and go crazy; it means – give yourself the permission to taste, nourish and celebrate, whilst listening and ultimately respecting your body. Take a plate and load up on salads or vegetables, choose a small amount of the available protein (chicken, meat, fish) and similar size of carbohydrate (pasta, potato, rice). Try to avoid mindless snacking on dip & cheese platters and save room for the main event. If there is a cheese you love, take a small piece with crackers, taste and enjoy it.
3. Save room for your favourite dessert (mine is my mum’s chocolate cake). Avoid going back for seconds by eating slowly, check in on how you are feeling. Enjoy a glass of wine if it makes you happy. Move away from the table when done; a family board game or walk around the block might be a welcome distraction.
4. If you feel uncomfortably full, or have over indulged, avoid the guilt and negative self talk and instead reset at the next meal. Choose to eat lighter – a salad, or some toast and please do not punish yourself. Food is not tied into moral worth, eating too much does not make a person ‘good’ or ‘bad’, it makes them human. Learning from these times can help us approach the next occasion differently. The ability to reset helps us shift towards a healthy lifestyle approach; it gets easier as time goes on.
5. Perspective: One meal in isolation is not going to have a long-term impact, it is when the splurge meals carry on for days or weeks that the impact is greater.
6. Realistic expectations: Make healthy choices most of the time, plan regular exercise opportunities and be organised with fresh, seasonal meal ideas and snacks. These are the best steps towards health.
I would love the privilege to help you glow, grow or nurture and develop a healthier relationship with food. My approach is tailored to each individual’s situation. I am available for consults at NEST Family Clinic and booking details can be found at www.nestfc.com.au
By Nicole Bando, APD & IBCLC, 17th September 2019
Water is vital for all of our body’s basic functions, such as carrying nutrients to cells, regulating body temperature and ensuring healthy bowel motions. I am often asked, how much fluid do children need?
The answer depends on their age, body weight and other factors, such as illness, environment & physical activity levels. My advice is based on a healthy population.
0-6 month old babies need 150mls of fluid per kg per day. Many parents of breastfed babies worry that they can’t quantify how much milk their baby is receiving. There are many ways to tell if a baby is well hydrated, remember that what goes in must come out.
At least 5 heavy wet nappies and multiple soft stools per day are a good indicator that baby is well hydrated. Please note that after about 6 weeks, a breastfed baby poo only once per day. it is also normal for a breastfed baby to last 7-10 days without a bowel motion, this is quite normal if baby is otherwise gaining weight and well. Bottle fed babies may only poo once every 2 or 3 days.
Baby’s skin tone, colouring and alertness is also a good indicator of hydration. Diarrhoea or vomiting increase fluid requirements and increase risk of dehydration at any age, which can be life threatening in children. If your child ever becomes listless, has a depressed fontanelle (soft area on baby’s forehead prior to the bones closing), won’t drink breast milk or formula or becomes unresponsive, seek emergency medical attention.
Both breastfed and formula fed babies are likely to need extra feeds offered in hot weather. A formula fed baby may need additional sterile water, it is best to discuss this with your GP. Breastfed babies do not require additional water, and instead may be offered extra breastfeeds.
Children 6-12 months require 120mls fluid per kilogram per day (e.g. a 9kg baby requires just over 1000mls per day). This includes water consumed from sippy cups, breastmilk, formula, as well as water found in foods.
Basic fluid requirements per day beyond 12 months (+fluid from diet) are listed below:
1-3 years: 1000mls
4-8 years:1200mls
9-13 years: Boys 1600mls, Girls 1400mls
4-18 years: Boys 1900mls, Girls 1600mls
Fluid is defined as anything liquid at room temperature (milk, jelly, yoghurt, custard), it also comes from high water content foods, such as fruit and vegetables. These are difficult to quantify, but they do count towards total fluid intake (in adults up to 20% of total intake). Beyond 12 months, cow’s milk (or alternative) and water are the best drinks for children. Specialised toddler formulae are not required in healthy children. Juices, diet and sugary soft drinks are not recommended to be part of a child’s diet. Many schools now only allow water in the classroom and children are encouraged to drink throughout the day.
If your child is straining, passing hard pellet like stools, or passing urine that is dark and offensive, this can be a sign of inadequate hydration, which can contribute to constipation and other medical concerns. See your GP if you have any concerns and seek help from a Paediatric Dietitian for specialised dietary help if you feel constipation or diet may be an issue.
By Nicole Bando, Family & Paediatric Dietitian & Lactation Consultant
With school on the horizon, it’s time to start thinking about your child’s lunch box. The lunch box provides up to 40% of a child’s daily intake and presents a vital opportunity to fuel rapid growth, development & learning. A well-packed lunch can maximise a child’s concentration and learning ability by sustaining energy levels, promoting gut health, stabilising mood, encouraging healthy growth and building healthy habits to take into their adult years.
How to pack a balanced lunch box:
Remember that even small changes are positive, so try simple swaps such as:
For more information, see these links: Nutrition Australia: https://heas.health.vic.gov.au/schools/healthy-lunchboxes
Follow Nicole on Facebook @NicoleBandoAPD or Instagram @nicolebandoapd for more nutritious family ideas
www.nicolebando.com
Image courtesy of https://heas.health.vic.gov.au/sites/default/files/pick-mix-lunchbox-poster.pdf
By Nicole Bando, Family & Paediatric Dietitian & Lactation Consultant
January 25, 2020
If you’d like a more organised start to the work and school year, learn to meal prep like a boss. This really is one of the best ways to keep healthy and gets easier with practice. Mix and match combinations and change it up next week. This may seem daunting at first, but trust me, a couple of hours cooking on a Sunday wins many more hours during the week and takes the stress out of last minute cooking & supermarket dashes, amongst work, school and extra-curricular activity runs.
Recipes and shopping list included below.
Tips:
1. Carbohydrate: 500g pasta, boiled, 1-2 cups quinoa, cooked, 1 loaf wholegrain bread and 1 packet mountain bread wraps
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2. Protein: 500g grilled chicken, Plant boosted bolognaise, 6-8 boiled eggs, small cans tuna in olive oil, tinned four bean mix
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3. Vegetable: 1 tray roasted vegetables (recipe here), 1 large bag spinach leaves, 1 bag pre-packaged salad mix, chopped fresh vegetables (carrot, cucumber, capsicum, etc.), medium potatoes and broccoli
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4. Small amount of good fats: olive oil, yoghurt dressing, avocado, nuts & seeds
Sample meal ideas
Lunches:
Dinners:
These meals are designed to last in the fridge roughly 3 days. Divide meals into containers and freeze chicken or bolognaise that will not be used within 3 days to ensure food safety. Simply defrost for use later in the week.
Recipes links:
Plant packed bolognaise
Roast vegetables
By Nicole Bando, Dietitian & Lactation Consultant
Cow’s milk: an excellent source of protein, calcium, phosphorous, magnesium, Vitamin A & 12, lactose, zinc. Choose full cream, 3.8% fat (unless you have diabetes, high cholesterol, heart disease or would like to lose weight, then opt for low-fat or skim (0.15-1.5% fat)
Lactose free cow’s milk: A good option for those who lack the enzyme needed to digest the natural sugar in milk, lactose.
A2 milk: Cow’s milk contains A1 & A2 proteins and a couple of studies suggested that the A1 protein increased gut inflammation, some cows have been bred to produce only A2 protein milk. Larger studies did not support this earlier finding and there is no proven benefit to drinking A2 milk. For some who experience digestive discomfort, it may be worth a try. For the rest of us, at double the price, there is no benefit.
Soy: The most similar nutritionally to cow’s milk and the best choice if opting for plant-based unless you have a soy allergy. A good source of protein, look for a soy milk with added calcium, Vitamins A, B1, B2, B12. Lactose, gluten free.
Almond: Low in protein, carbohydrates and calories. If allergic to dairy or soy, choose an unsweetened brand with added calcium. Lactose, gluten free. Rice: high in quick release carbohydrates, low in protein, vitamins and minerals. Lactose, gluten free.
Oat: Contains some protein, fibre, look for unsweetened varieties with added calcium & Vitamin B12. Not gluten free. Next best option after cow’s and soy milks.
Coconut: High in saturated fat, low in all nutrients, including protein, vitamins and minerals and carbohydrates. Drink occasionally for the flavour in smoothies (choose unsweetened with added calcium) or curries. *If going plant-based, look for milks with added calcium (100mg per 100mls). *If your child has an allergy to dairy or soy, seek advice from a paediatric dietitian to ensure adequate nutrition for growth. ere to edit.
By Nicole Bando, APD, IBCLC
As a Melbourne based Paediatric Dietitian, I discuss this very emotional topic with parents frequently. I like to to use positive language and practical strategies to encourage my families towards healthy change. Here are my tips for addressing the hard topic of nutrition and children’s bodies:
– Take action: it may be time to change family eating & lifestyle habits. Offer balanced meals and snacks based on the core food groups. Avoid having too many treat foods in the home. Be active together. Change as a family creates a positive environment for learning and avoids focus on an individual, which can create pressure, anxiety and fuel risk of disordered eating and negative body image.
– Talk about body image concerns: what we can do and the sort of people we are is more important than looks or weight. This is a great podcast: https://www.abc.net.au/…/teaching-your-kids…/12625036
– Avoid making negative comments about your body or your child’s body. As an adult, avoid crash diets as this role models unhealthy eating behaviours. Say positive things about your own body.
– Avoid blaming or shaming the child for their food choices or preferences. Remember that young children will eat what is on offer in their immediate environment and parents can change this.
– Talk about feelings of hunger and fullness. Children are excellent at reading their own cues. Remember it can take 20 minutes after eating for the hormones (chemical messengers) to send a message to the brain that the stomach is full. Encourage everyone in the family to recognise these signals, this can help to avoid 2nd portions when they may not be needed.
– Depending on the child’s age – use phrases such as: ‘eating fresh and colourful foods help us to grow strong & concentrate at school’ or talk about what they love. If your child loves soccer, then ‘eating ‘grow’ foods like meat, chicken and eggs makes our muscles strong to kick the ball’ and ‘go-go foods like bananas and Weet-bix give us the energy to play soccer or swing on the monkey bars.’
– Primary school aged children: don’t talk about weight, take action that involves changing the family habits
– Make changes gradually, growth occurs over time and small changes make a big difference
– Work with a paediatrician and paediatric dietitian for expert guidance.
A note about older children who may be feeling conscious about their bodies. Talk openly, answer their questions and understand why and how they are feeling this way. Social media has an incredible impact on our children’s body image & perception of self. Seek advice if you are concerned. Focus on health and growth, rather than ‘weight’. If children are overweight, it is recommended they maintain their weight, whilst their height catches up.
– Avoid demonising foods. Treat foods have their place and should be enjoyed in small portions, occasionally
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