Meat and the environment: small steps matter

The planet’s population is increasing, therefore meat intake continues to rise. Livestock production has negative effects on our environment as meat produces more energy emission per unit than plant-based foods, and livestock production produces methane, affecting the earth’s temperature and climate.

There is no need to cut out meat entirely, however reducing the amount of meat your family consumes is beneficial for the environment and overall health.

Try slowly reducing the amount of meat you eat by implementing one meat-free night per week and then slowly building this up, aiming for 3-4 meat free days per week. You may be asking, what can I eat instead?

Meat substitutes include:
– Legumes; lentils, chickpeas, butter beans
– Tofu & tempeh
– Vegetables e.g. mushrooms, eggplant
– Cheese e.g. paneer, ricotta
– Egg

Try this easy roast vegetable recipe, simply add a drained can of chickpeas for a balanced meal.

If reducing your meat consumption is not for you and/or your family at the moment, there are some meats that are considered more sustainable than others. Kangaroo is a high protein, lean meat that requires less feed and water during production than other meats, sustainably caught fish is also another good option. If choosing chicken, try buying free-range. Grass fed beef isn’t necessarily better for the environment overall, given the demand for this has increased over the last few years. Or try adding a can of lentils to your bolognaise to boost plant intake and make the meal go further.

By Emma McShane, Dietitian (edited by Nicole Bando, APD, IBCLC), September 2022

April 23, 2023

A HEALTHY LUNCHBOX

April 23, 2023

A HEALTHY LUNCHBOX

A balanced, nutritious lunchbox is important to support the growth and development of children. Food is fuel, that children need to learn, concentrate, thrive, play, and grow. A balanced lunchbox can help promote performance (academic, physical, emotional), as well as body image, mood and environmental sustainability. It also helps your child to learn to manage their hunger & fullness cues, a wonderful habit to take through life.

When providing food to children, it is up to the parent to provide:

The right types of food
Regular meals and snacks.

However, it is up to the child to decide:

What to eat
How much to eat

It can take up to 1-15 times for a child to accept new food, which may seem like a lot, however the lunchbox provides the perfect opportunity to introduce new foods. Role modelling and positive food environments play a key role in children trying and accepting new foods, so the school environment can have a positive effect on your child’s eating. To save time, pack lunches the night before, you can even use dinner leftovers packed into a thermos.

Choose an option from boxes 1-4 to create a balanced lunch box.

See below for 3 days of lunchboxes:
Also see our great resources on simple snack swaps and soy/dairy-free alternatives.

By Emma McShane, Dietitian & Nicole Bando, Dietitian, May 2022

April 23, 2023

10 tips to buildING a healthy lunch box

April 23, 2023

10 tips to buildING a healthy lunch box

I have lots of conversations about lunch boxes: here is a great infographic from Nutrition Australia that summarises what should go in to the lunch box each day.

Basic guide:

Lunch provides a third of daily requirements, so it’s important.
Cover the 5 food groups to ensure that your child is receiving all the nutrients they need to play, grow and learn
This will ensure they do not come home starving and over consume in the afternoon/evening.
Do not spend your time cutting sandwiches into interesting shapes, it’s soul destroying and will not make a fussy eater less fussy.
Present the same foods in different ways: e.g. cucumber slices or sticks or whole baby cucumbers
Treat foods are just that and should appear sometimes, once every week or two. Consider where your child may be receiving other treats, do they need them in their lunches too?
Involve the children in lunch prep – ask what they would like within reason e.g. carrot or cucumber
Continue to send new foods, even if they come home at first. If they are not offered, your child will never try them
If parts of lunch are uneaten, offer as an after-school snack before offering other foods
This can be a tricky area to navigate for families, please come and see me for advice to help your kids achieve their best growth and learning potential through nutrition.

https://heas.health.vic.gov.au/schools/healthy-lunchboxes

April 23, 2023

WHAT YOU NEED TO KNOW ABOUT SUGAR

April 23, 2023

WHAT YOU NEED TO KNOW ABOUT SUGAR

MYTH BUSTER #1: Shades of sugar

There is so much information about sugars, it is often confusing and misleading. Let’s clarify the information to help you make healthy decisions.
Sugar refers to simple chemical structures: glucose, fructose and galactose, all carbohydrates contain these building blocks in various forms. E.g. Sucrose (table sugar) = glucose + fructose, honey= fructose. There are more than 50+ alternatives for sugar, e.g. molasses, date syrup, coconut sugar, dextrose, honey, golden syrup, coconut sugar, barley malt, rice syrup, brown sugar, etc., and they are all nutritionally similar. The differences between the types is the source (e.g. plant, fruit or bees), and the type of processing to derive syrup or granules.

Manufacturers use alternative sugars for their health halo (e.g. coconut sugar), to trick consumers into thinking that they are making a healthy choice. A product with 4 different types of added sugar may falsely appear lower in sugar than it actually is. Check the label for all the different types; if any type of sugar appears within the first 3 ingredients, as well as further down the list, it’s a good indication that the product isn’t the best choice.

Honey is touted for its germ-fighting (antimicrobial) properties, but it is still uncertain how we would attain such benefits. Other sugars, e.g. date molasses contain antioxidants, though we would need to consume 500g for this benefit, which is obviously not recommended. Alternatively, a single cup of berries would provide the antioxidants along with myriad nutrients.

Fructose is another point of confusion. It is naturally found in fruit, and when we eat the whole fruit, we obtain the benefits from the fibre and multiple other nutrients in that food. Include two pieces of fruit per day as part of a healthy diet. This differs to free sugars, such as fructose syrup, added to foods in food processing.

The bottom line? When it comes to added sugar, no variety is a healthier choice than the other, our bodies absorb them in the same way. Overall keep any type of added sugars to a minimum by eating a range of fruit, veg, lean meats, legumes, fish, low fat dairy, whole grains and good fats.

Cake is cake, if made with raw vegan ingredients such as dates and coconut sugar, or old school white sugar, flour and eggs. My philosophy? Occasionally choose a small piece of the best quality cake you can afford and really want to eat…and savour it.

April 23, 2023

WHAT YOU NEED TO KNOW ABOUT SUGAR

MYTH BUSTER #1: Shades of sugar

April 23, 2023

How do I introduce solids to my baby?

April 23, 2023

How do I introduce solids to my baby?

INTRODUCTION TO SOLID FOODS,
By Emma McShane, Dietitian

The World Health Organisation states ‘infants should be exclusively breastfed for six months and after this time continue breastfeeding with appropriate introduction to solids’ (2020).
When breastfeeding is not possible, bottle feeding is recommended.

How do you know if your baby is ready for solid foods?

Your baby has good head and neck control and can sit upright when supported
Your baby shows an interest in food e.g. looks at or reaches out for your food
Your baby opens their mouth when offered food on a spoon
Your baby has an increased appetite, is feeding more often, and wants more breast milk or formula at the end of their usual feed.

VARIETY OF FOODS:
It is important to include a variety of foods from the five core food groups in your baby’s diet.

CEREAL FOODS
Be sure to offer a variety of grains including wheat, rice, oats and corn.
Example of cereal foods: Bread, crackers, pasta, iron-fortified cereals e.g. Weet-bix, all bran

DAIRY FOODS
Yoghurt, cheese, and cow’s milk on cereal.
Cow’s milk should not be given as a drink (instead of breastmilk or formula), for babies under 12 months of age.

MEAT AND MEAT ALTERNATIVES
Beef, lamb, poultry, well-cooked egg, fish, other seafood, legumes (e.g. lentils and chickpeas)

VEGETABLES AND FRUITS
Can be grated, cooked, pureed or mashed.

Introducing Common allergy causing foods:

Common allergy causing foods should be included in your baby’s diet before nine months of age, as research has shown that early introduction may reduce the chance of your baby developing a food allergy.
These common allergy causing foods are: Eggs, Cow’s Milk, Wheat, Soy, Peanut, Tree nuts, Sesame Fish, Shellfish
It is important to introduce one new allergy causing food at a time, early in the day, and then wait a few days to try another new food, so that you can identify any foods that may cause an allergic reaction.
An example of how to introduce an allergy causing food, is to mix a small amount (1/4 tsp) of an allergy causing food e.g. hard-boiled egg or smooth peanut butter into your baby’s usual food e.g. vegetable puree. If there are no signs of an allergic reaction (These signs include: hives, welts, swelling of the lips, vomiting, or change in behaviour), then gradually increase the amount next time (1/2 tsp). If your baby does show signs of an allergic reaction, stop offering the food and seek immediate medical attention.
It is important that once you have introduced these foods, to include these foods in your baby’s meals at least twice a week.

The below is a guide of solids progression, showing texture, quantity and breast/bottle feeds; it may be highly variable for each baby. You may also choose a ‘Baby Led Weaning’ approach, this involves introducing solids through appropriately textured and sized finger foods and allows your baby to explore the food themselves. There is no set way to feed your baby, so do what feels best for your family.
The above is an approximate guide for food quantities and expected number of breast and bottle feeds, this is because there are no set guidelines, as each baby will progress differently. If you feel unsure about how to introduce solids to your baby, a Children’s Dietitian (Paediatric Dietitian) can provide specialised feeding advice.

6 MONTHS

TEXTURES
Coarsely pureed/mashed

QUANTITIES
1-2 tablespoons, twice a day (start with 1 meal and progress to 2 over weeks).

EXPECTED NUMBER OF BREASTFEEDS
Breastmilk is the main nutrition source. Continue breastfeeding on demand.

EXPECTED NUMBER OF BOTTLE FEEDS
If your baby is not breastfed, continue with bottle feeds, as this is still the baby’s main nutrition source. Slight decreases may be seen in the amounts taken.

EXAMPLE OF FOODS
Start with iron-rich foods; as your baby’s iron stores gained during pregnancy start to run low. These foods include fortified baby cereals, eggs, beans, lentils and soft cooked and pureed meat. Introducing allergy causing foods e.g. yoghurt added to pureed fruit and vegetables, Semolina porridge made with breast milk or infant formula.

6-8 MONTHS

TEXTURES
Lumpy, finely chopped, progressing to finger foods

QUANTITIES
Progressing 1-4 tablespoons of food 1-3 times/day by 8 months (slow progression) – up to ½ cup of food

EXPECTED NUMBER OF BREASTFEEDS
On demand

EXPECTED NUMBER OF BOTTLE FEEDS
3-5 times per day at 6-8 months

EXAMPLE OF FOODS
Peanut butter added to mashed foods or porridge, hummus mixed into mashed vegetables, finely shredded, soft meat added to puree vegetables.

8-10 MONTHS

TEXTURES
Grated, diced, chopped finger foods, progressing to regular menu
You’ll find your baby starts to play with their spoon.

QUANTITIES
Up to 1 cup of food at each meal
At 9 months: 3 meals
At around 10 months: Introduce mid-meals, roughly ½ to ¾ cup of food (e.g. ½ cup full fat yoghurt with cut up banana).

EXPECTED NUMBER OF BREASTFEEDS
On demand; By 9 months: 4-5 breastfeeds

EXPECTED NUMBER OF BOTTLE FEEDS
3-4 formula feeds at 9-12 months

EXAMPLE OF FOODS
Well-cooked spiral pasta as finger food, hard-boiled egg with mashed avocado, soft grated cheese as finger food, pikelets.

10-12 MONTHS

TEXTURES
Chopped finger foods, Begins spoon feeding

QUANTITIES
Small balanced meals 3x/day e.g. 1 scrambled egg, chopped soft fruit, 1 Weetbix with cow’s milk, plus mid-meal snacks 1-2x/day.

EXPECTED NUMBER OF BREASTFEEDS
On demand; 3-4 breastfeeds per day

EXPECTED NUMBER OF BOTTLE FEEDS
600mL Bottle feed/day

EXAMPLE OF FOODS
Omelettes, cottage cheese and fruit mixed together, bread offered as toast fingers or sandwiches, homemade fish fingers, pesto sauce with pasta.

1-5 YEARS

Family foods (avoid small, hard pieces of food). Can offer cow’s milk as a drink after 12 months.
Example foods: Scrambled eggs, Crumbed fish, vegetables dipped in hummus, pastas, cereals with cow’s milk

References:

Australian Breastfeeding Association. Breastfeeding and family foods. ABA, 2020. (Available from: https://www.breastfeeding.asn.au/, accessed May 31st, 2021).
Australasian Society of Clinical Immunology and Allergy. Introducing foods and allergy prevention fast facts. ASCIA, 2019. (Available from https://www.allergy.org.au/images/pcc/ff/ASCIA_Introducing_Foods_Fast_Facts_2019.pdf, accessed May 31st, 2021).
NIP Allergies in the Bub. Introducing solid foods. Prevent Allergies, 2018. (Available from https://preventallergies.org.au/introducing-solid-foods/, accessed 31st May 2021).
NIP Allergies in the Bub. Around 6 months (not before 4 months). Prevent Allergies, 2018). (Available from https://preventallergies.org.au/wp-content/uploads/2020/10/Food-Ideas-for-Babies-around-6-Months.pdf, accessed May 31st 2021).
NIP Allergies in the Bub. Around 7 to 9 months. Prevent Allergies, 2018. (Available from: https://preventallergies.org.au/wp-content/uploads/2020/06/RECIPE-IDEAS-FOR-BABIES-7-9-MONTHS.pdf, accessed May 31, 2021).
NIP Allergies in the Bub. Around 10 to 12 months. Prevent Allergies, 2018. (Available from: https://preventallergies.org.au/wp-content/uploads/2020/06/RECIPE-IDEAS-FOR-BABIES-10-12-MONTHS.pdf, accessed May 31, 2021).
Castle J., Jacobson M. (2013). Fearless Feeding. Jossey Bass. pp 40-54. Accessed May 31, 2021.
Surwald, D. (2017). Baby-led weaning & introduction of solids. Peninsula Health. Accessed June 10th 2021. Available from: https://www.peninsulahealth.org.au/2017/08/25/baby-led-weaning-introduction-of-solids/

April 23, 2023

Lolly bags, do they matter?

April 23, 2023

Lolly bags, do they matter?

Children attend multiple parties every year. If each party provides lolly bags (alongside party food), our kids are likely to consume excessive amounts of sugar, with minimal nutrients. These foods take the place of healthier options and can impact healthy growth, mood & concentration, not to mention the copious plastic packaging that ends up in landfill. We can have a positive impact on our children and planet by choosing healthier party food options & lolly bag alternatives. Why not give these ideas a try for your next children’s party?

– Craft to-do sets e.g. scrapbooking materials
– Colouring in books
– Play-Doh kits
– Pencils and notebooks
– Books
– Seedlings to grow a garden
– Frisbee or sporting equipment such as a ball
– Recipe cards to healthy recipes to make at home

Try providing these in paper bags instead of plastic bags to make your party more environmentally friendly.

By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & LC

April 23, 2023

Fruit: how much a day?

April 23, 2023

Fruit: how much a day?

Fruit contains vital nutrients including fibre, slow release carbohydrates, and myriad vitamins, minerals, plant nutrients & antioxidants (prevent damage to cells). The amount of fruit an individual needs depends on their age and stage. The type of sugar found in fruit is generally slow release energy and different to the free sugar added to processed foods, making it an excellent component of the daily diet. Leave the skin on for added fibre, to assist regular bowels and happy gut bacteria. Choose a variety of fresh, frozen or canned in juice. Watch out for products such as fruit straps, stringers & puffs as they tend to be high in fruit puree, concentrates & added ingredients, making them high sugar, low nutrient options.

What is a serve of fruit?

– 1 medium apple, banana, etc.

– 1 cup of canned fruit in juice

– 2 small stone fruit or kiwi

– 30g dried fruit = 4 dried apricots halves, 1 ½ tb of sultanas (include dried fruit occasionally, around once per week).

So how much does a child or adult need per day?

– 1-2 years: ½ serve = e.g. ½ medium apple, ½ cup canned fruit or 1 small apricot

– 2-3 years: 1 serve = e.g. 1 medium apple, 1 cup of canned fruit or 2 small apricots

– 4-8 years: 1 ½ serves = e.g. 1 apple & ½ cup strawberries,

– 9-18+ years: 2 = e.g. 2 medium apple/banana, etc. or 4 small apricots/kiwi/plums.

Aim to mix up the variety of fruit across the day and week. For example, a 4 year old may have 1 medium apple, and 1 small apricot to reach 1 ½ serves.

If your child loves fruit and is eating more than is recommended, it may mean they are missing out on other foods from the core food groups. Also, excessive fruit can lead to tummy upsets, due to the overload of fructose (this does not mean they are fructose intolerant). Try these alternative healthy snacks:

Vegetable sticks e.g. carrot, cucumber and celery with dips
Corn on the cob
Boiled eggs
Cheese on crackers
Yoghurt
Nuts (if older than 5 years)
Snack size canned chickpeas and edamame
Popcorn (if older than 5 years)

See our article on Healthy Lunchboxes for other healthy snack ideas: https://www.nicolebando.com/articles/a-healthy-lunchbox

References:
Eat for Health. Recommended number of serves for children adolescents and toddlers. 2015. Available at https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-children-adolescents-and

By Emma McShane, Dietitian, edited by Nicole Bando, APD

April 23, 2023

Children, water and other drinks:

April 23, 2023

Children, water and other drinks:

Water is essential for our body’s vital functions; to maintain healthy cells, eliminate by-products and excess electrolytes (salts), regulate body temperature, aid digestion and more. In a child over 12 months, it is the first choice of fluid. Many drinks (other than milk and water) contain sugar (or artificial sweeteners), colourings and limited nutrients. These drinks can impact healthy growth and reinforce a preference for sweet foods. Why not try to flavour water with mint leaves, frozen fruit pieces, orange or lemon rind?

Are sugar free drinks ok?
Sugar free drinks contain large amounts of artificial sweeteners, colours and flavouring to substitute the sugar. They are not a great choice for children as can promote preference for sweet foods. Carbonated drinks are acidic and can erode tooth enamel.

Is fizzy water ok?
Fizzy water is recommended in small amounts, as the bubbles can cause tummy upset. Research has also shown that excessive sparkling water can erode tooth enamel.

What about juice?
Consume in small amounts, for a child this may mean ½-1 glass occasionally. The sugar content of juices is high, as it can take 4 pieces of fruit to make 1 cup of juice! Juicing removes vital components of fruits and vegetables, such as fibre which is important for our bowels and stomach health. When making juice, use 1 piece of fruit and add vegetables such as carrot, celery, cucumber, spinach etc.

Are probiotic drinks ok?
Kefir is a great example of a healthy probiotic drink for children and adults. It’s a great source of Vitamins A, D, protein and calcium. Alternative, high sugar probiotic drinks on the market are not recommended for children.

Smoothie recipe:

Smoothies can be a good way and versatile way to use up fruit and vegetables in your fridge, and cook with your child. Try using this structure to make a smoothie for 1:

Liquid base – e.g. 1 cup milk/alternatives (e.g. soy milk with added calcium)
Add 1 piece of fruit, try frozen for a creamy consistency.
Vegetables – add in 1-2 vegetables such as spinach
Flavour – add a teaspoon of nut butter, cinnamon or 1 tb of cacao.
Extras: 1 tb chia seeds, 2 tb of yoghurt or 2 tb of oats will boost the nutrition of the smoothie.
Add a handful of ice.
Blend and enjoy!!

By Emma McShane, Dietitian, edited by Nicole Bando (APD & IBCLC)

April 23, 2023

Dairy allergy & lactose intolerance in children

April 23, 2023

Dairy allergy & lactose intolerance in children

Dairy is a common allergy in babies. In Australia and New Zealand, more than 2% of infants are allergic to cow’s milk protein. Mild or moderate signs of a dairy allergy include:
– Swelling of lips, face, eyes
– Hives or welts on the skin
– Stomach pain
– Vomiting
– Diarrhoea

Severe rapid onset allergic reaction (anaphylaxis): This reaction is life threatening, and immediate medical attention should be sought by calling 000.
– Noisy breathing
– Wheezing
– Swelling or tightness in throat
– Young children may be pale and floppy

Delayed reactions to cow’s milk and other dairy foods can occur, and reactions usually occur hours or days after consuming dairy.
Symptoms may include:
– Eczema
– Delayed vomiting
– Diarrhoea
– Blood in the stool

Lactose intolerance is caused by the lack of the enzyme, lactase, which helps to digest the milk sugar, lactose. It commonly occurs after the age of 5 years.
Symptoms of a lactose intolerance include:
– Vomiting
– Diarrhoea
– Stomach pain
– Gas (wind or bloating)
These symptoms are uncomfortable but are not life threatening. Lactose-free dairy is the best alternative. Very rare lactase insufficiency in babies can present as very poor growth, severe diarrhoea and is a medical emergency.

Secondary lactose intolerance: may occur due to conditions such as gastroenteritis, which damages the gut lining and will resolve once the virus passes. Lactose intolerance can also present with a new diagnosis of coeliac disease; once treated, it will resolve.

Functional lactose overload: may occur in breastfed babies who are receiving large amounts of lactose-rich milk, often in a case of over-supply. This can be managed with the right breastfeeding support, there no need to stop breastfeeding or switch to a lactose-free formula.

If you notice any of the above symptoms in your child, it is important to speak to your doctor, dietitian or lactation consultant, so the appropriate action may be taken.

For up-to-date, evidenced based information on allergies, check out the Australasian Society of Clinical Immunology and Allergy (ASCIA) website: https://www.allergy.org.au/

By Emma McShane, Dietitian, edited by Nicole Bando (APD, IBCLC), November 2022

April 23, 2023

looking after yourself as a new mum

April 23, 2023

looking after yourself as a new mum

Weight loss is of common interest amongst women after having a baby, and with a healthy diet and exercise, much of the weight gained during pregnancy will be lost naturally during the first year. Gentle weight loss is recommended only after the first month postpartum, unless very significant pregnancy weight gain has occurred. It’s not the time for restrictive dieting as your body needs to be nourished and cared for. Restrictive dieting can impact bone density and nutrient stores for future pregnancies, as well as energy, mood and overall coping, especially if breastfeeding, due to increased nutritional demands.

HEALTHY LIFESTYLE TECHNIQUES

Meals such as omelettes, baked beans, toasted sandwiches, high fibre cereal with fruit and pre-prepared salad mixes are convenient and healthy
Avoid having ‘extra’ items (such as cakes, biscuits, lollies & chocolate) in the house, when tired it can be difficult to resist them. They will cause a spike and quick crash in blood sugar (and energy levels)
Eat regular meals and snacks throughout the day
Consider online shoppinWhen choosing takeaway, go for healthier options, such as brown rice sushi with avocado and salmon, Vietnamese pho with vegetables, or stir-fries with meat, lots of vegetables and a small amount of rice.

HOW PARTNERS CAN HELP

Prepare healthy snacks for your partner
Plan, shop and prepare healthy meals, stock up the freezer with items such as bolognese, soups, pasta bakes, frozen vegetables and ready-made frozen meals.
Encourage activity – going for a walk is a good way to spend time together, enjoy some fresh air and can also help to settle a fussy baby.
Avoid buying ‘extra’ foods for an energy boost, help to prepare some healthy snacks instead.
Look after baby so partner can take a walk or head to a gym class

April 23, 2023

looking after yourself as a new mum

HEALTHY LIFESTYLE TECHNIQUES

Meals such as omelettes, baked beans, toasted sandwiches, high fibre cereal with fruit and pre-prepared salad mixes are convenient and healthy
Avoid having ‘extra’ items (such as cakes, biscuits, lollies & chocolate) in the house, when tired it can be difficult to resist them. They will cause a spike and quick crash in blood sugar (and energy levels)
Eat regular meals and snacks throughout the day
Consider online shoppinWhen choosing takeaway, go for healthier options, such as brown rice sushi with avocado and salmon, Vietnamese pho with vegetables, or stir-fries with meat, lots of vegetables and a small amount of rice.

HOW PARTNERS CAN HELP

Prepare healthy snacks for your partner
Plan, shop and prepare healthy meals, stock up the freezer with items such as bolognese, soups, pasta bakes, frozen vegetables and ready-made frozen meals.
Encourage activity – going for a walk is a good way to spend time together, enjoy some fresh air and can also help to settle a fussy baby.
Avoid buying ‘extra’ foods for an energy boost, help to prepare some healthy snacks instead.
Look after baby so partner can take a walk or head to a gym class

Email: info@nicolebando.com

Call 8840 1652

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Meat and the environment: small steps matter

A HEALTHY LUNCHBOX

10 tips to buildING a healthy lunch box

WHAT YOU NEED TO KNOW ABOUT SUGAR

How do I introduce solids to my baby?

Lolly bags, do they matter?

Fruit: how much a day?

Children, water and other drinks:

Dairy allergy & lactose intolerance in children

looking after yourself as a new mum

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