Healthier party food

By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & IBCLC, August 2022

At a party, a small amount of sugary food is okay, though it is important to ensure the majority of the food includes healthy options for children to ensure they are being nourished for growth & their best health. Children may have many parties over a weekend, which means their opportunity to eat high sugar, processed foods is beyond their needs for growth.

For quick, easy packaged food options to include in your next kids’ party, check out this link:
https://www.nicolebando.com/blog/simple-packaged-snack-swaps

These colourful ideas also promote growth, mood, play & concentration:

– Vegetable sausage rolls made with filo pastry
– Assorted sandwiches using multigrain bread
– Fruit skewers
– Fruit and yoghurt cups
– Wholemeal pita bread pizzas loaded with vegetables such as spinach, capsicum, tomato, mushrooms etc.
– Healthy bliss balls
– Popcorn for children over 3 years of age
– Cheese and crackers
– Rice crackers & dips
– See our allergy friendly party food list

Lolly bags have an excessive amount of sugar and minimal nutrients, and are generally not recommended. Try swapping out lollies for something else, such as colouring books and utensils, craft ideas or recipe cards for healthy foods to make at home. Or offer 1 small treat instead of a bag.

April 23, 2023

Catering for Christmas? How to meal plan for the big day

April 23, 2023

Many people worry that eating too much on Christmas day will ruin their health goals, however some perspective can help. It is one day of the year, and is meant to be enjoyed, so don’t worry about your activity goals or healthy eating habits for this day. One day will not break the healthy habits you have created for yourself. It is only if these habits carry through for days and weeks that our health can be impacted.

Are you catering for Christmas Day and feeling overwhelmed by the task and dietary requirements?
We recommend following our easy structure for the perfect Christmas spread:

1. 2x Protein: Meat e.g. Beef, chicken, ham or turkey. This can be barbequed or roasted depending on what is easiest for you.
A great vegetarian or vegan option is a mushroom wellington, whole roasted cauliflower with tahini sauce or a vegetable lasagne.

2. 2-3x Vegetables (make this the rainbow – use different vegetables with different colours).-
Starch: No Christmas spread is complete without roasted potatoes, pumpkin or sweet potato. Chop roughly, place in a baking tray with garlic, rosemary, salt, pepper and a generous drizzle of olive oil. Roast for about 40 minutes for crispy goodness.
Greens: Steamed green beans with a drizzle of lemon and olive oil and seasoned with salt and pepper are simple & fresh. Or Brussel sprouts pan-fried with some coconut oil.
Steamed carrots with a sprinkle of cinnamon & roasted almonds (if no allergies)
Note that all these vegetable dishes are gluten, dairy and egg free.

1-2x Salads
Examples include:

A fresh garden salad with lots of green leaves, tomatoes, cucumber, carrots, and olives can be delicious. Add a simple dressing made from olive oil, mustard, lemon juice, and vinegar for extra flavour.
Pulse salad e.g. lentil salad with baby beetroot and spinach is a hearty protein option for vegans/vegetarians.

3. Bread: good quality sourdough or wholegrain breads are great options. Gluten free brands include Helga’s and GF Precinct.
4. 1-2x Desserts –
Why not try our smoothie popsicles, great for kids, the recipe can be found here:
https://www.nicolebando.com/articles/allergy-friendly-party-food
Pair dessert with a fruit platter using fresh, in-season fruits such as cherries, raspberries, strawberries, pineapple and mango. Why not try our orange yoghurt dip as a fresh accompaniment to the fruit.

We hope that this structure makes catering for Christmas a little easier so you can spend more time enjoying Christmas with the ones you love.

By Emma McShane, Dietitian, December 2022

April 23, 2023

Eczema and Dairy

April 23, 2023

Eczema and Dairy

Eczema is a disorder of the immune system caused by an abnormal skin barrier, dryness and inflammation.
30% of people with atopic dermatitis (eczema) also have an allergy. A food allergy may trigger eczema, but it is not the cause of the eczema. Some foods such as dairy may exacerbate eczema.

Eczema can be normally well managed by maintaining, protecting and treating the skin by:
– Applying moisturiser (at least twice/day)
– Use non-soap based wash or oil in the bath or shower
– Avoiding soap and washes that produce bubbles or foam (as these may cause the skin to dry out)
– Using anti-inflammatory creams and ointments, such as topical steroids
– Treating bacterial skin infections with antibiotics
– Use immune modulating treatments if prescribed by your doctor or dermatologist.

Food exclusion diets are only recommended to be tried in children with eczema when the above treatments don’t work. Food exclusion diets should be guided by a clinical immunologist or allergy specialist and dietitian. Only short term food exclusion is needed to determine if the food allergy is causing the eczema.

Dairy is often a common trigger for eczema, even if they are not allergic to dairy but to something else. Research has shown that more often than not food exclusion diets can be short-term. This is because eczema is an immune response, and in children, their immune system is not fully developed. It is predicted that as a child’s immune system develops, they are likely less sensitive to dairy causing eczema and can slowly introduce these foods back into their diet. It is important that this is done under close guidance of a paediatric dietitian.

References:

Eczema and food allergy. Fast facts. ASCIA. 2020. Available at: https://www.allergy.org.au/patients/fast-facts/eczema-and-food-allergy
National eczema association. Everything you need to know about eczema and food allergies. 2018. Available at: https://nationaleczema.org/blog/eczema-food-allergies/
Nikolovski A, Rallis S (2020) The Impact of Dairy Elimination on Pediatric Atopic Dermatitis. J Nutri Med Diet Care 6:044. doi.org/10.23937/2572-3278.1510044

April 23, 2023

SIMPLE PACKAGED SNACK SWAPS

April 23, 2023

SIMPLE PACKAGED SNACK SWAPS

Emma McShane, Dietitian

References:

National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Breakfast Cereals. Australian Government: Department of Health, 2013. (Available from: https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-guidelines~food-drink-table~breakfast-cereals, accessed September 3, 2021).
National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Savoury Snack Foods. Australian Government: Department of Health, 2013. (Available from:https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-guidelines~food-drink-table~savoury-snack-foods, accessed September 3, 2021).
Queensland Health. Sodium. The State of Queensland (Department of Health), 2021. (Available from: https://www.healthier.qld.gov.au/guide/sodium/, accessed September 3, 2021).
Coles. Food products. Coles Supermarket, 2021. (Available from: https://www.coles.com.au/, accessed August 22 – September 3, 2021).
Woolworths. Food products. Woolworths Supermarket, 2021. (Available from: https://www.woolworths.com.au/, accessed August 22- September 3, 2021).
Tong, T., Rangan, A., & Gemming, L. Evaluating the Nutritional Content of Children’s Breakfast Cereals in Australia. 2018. Children (Basel, Switzerland), 5(7), 84. https://doi.org/10.3390/children5070084

April 23, 2023

Fish, eggs & 5 a day: your questions answered

April 23, 2023

Fish, eggs & 5 a day: your questions answered

Eggs: how many is too many?

Eggs are a great source of nutrition, including protein, iron, choline, Vitamin D, B12, and selenium. Eggs contain heart healthy monounsaturated fats and also some saturated fat (which can increase cholesterol in excess). Include up to seven eggs a week, this won’t increase risk of heart disease. Those at increased risk of heart disease can eat up to six eggs per week.

How often should I eat fish?

Research supports including 2-3 portions of fish per week. Try to choose sustainably sourced fish and limit high mercury options, such as shark, swordfish, barramundi, orange roughy and ling. Low mercury fish include salmon, mackerel, tuna, sardines and shellfish.
Fish are a great source of omega-3 fatty acids (unsaturated fats – known as good fats!) which contributes to brain health and development and reduces risk of heart disease.
Protein, selenium, zinc, iodine, and vitamins A and D are other important nutrients in fish.

Vegetables: what’s 5 a day?

We may have all heard that adults need five serves of vegetables a day. To help figure this out, a serve of vegetables is ½ cup of cooked vegetables, canned or cooked legumes, or 1 cup of green leafy vegetables or chopped salad. To achieve this, aim to include half a plate of vegetables at lunch and dinner.

Did you know that toddlers need 2-3 serves per day, increasing to 5 serves by aged 9? A great way to increase vegetable intake, is to offer them 2-3 times per day, for important nutrients, including potassium, fibre, Vitamins C & A. Eat from the rainbow by choosing lots of different coloured vegetables. If 5 a day feels a bit tricky, start small and try to add some chopped carrot or cucumber to your morning snack. Frozen, canned and fresh are all great options.

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

April 23, 2023

Alcohol & zero alternatives

April 23, 2023

Alcohol & zero alternatives

Drinks may be flowing in December, are you worried about overdoing it? Text Try these tips:

Space them out: Alternate alcohol with water or bubbly water, to reduce overall alcohol and keep you hydrated.
Pouring at home? Know your serves: 100mls wine & sparkling, 30mls spirits, 285mls beer (less than a stubby), 425mls light beer, 285mls cider.
Limit cocktails, they are very high in sugar and contain multiple standard drinks.
Be the nominated driver: If you have lots of parties, can you go alcohol free for some?
Try zero alcohol options: a great alternative to alcohol. Check the labels before buying as remember they may also be high in sugar and added chemicals. We found these good options:
Dash peach infused sparkling water
Polka botanical non-alcoholic spirit
Iced tea homemade e.g. with a teabag and sparkling water

I’m breastfeeding, can I drink alcohol?

The safest option whilst pregnant and breastfeeding is to avoid alcohol altogether, as it can reduce breastmilk production and impact baby’s growth and development. Alcohol is present in breastmilk in the same levels as the bloodstream and it takes approximately 2-3 hours for the mother’s body to clear the alcohol in one standard drink. This time increases with each drink consumed. So if choosing to consume alcohol, wait around 2 hours before breastfeeding. Any milk expressed before the 2-hour window will need to be discarded, as it is not safe for the baby to consume. If there are times where a mother plans on drinking more than one standard alcoholic drink, plan ahead and express some breast milk beforehand to feed baby during this time. Below are two links to resources for further information:

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC

April 23, 2023

Nutrition for kids over Christmas & school holidays

April 23, 2023

Nutrition for kids over Christmas & school holidays

I have spoken to many parents feeling a little concerned that Christmas & school holidays may throw their nutrition routine out the window. Whilst that is ok for a short time, it is absolutely possible to celebrate and have some balance too, hooray! . Try these tips for your family:

Don’t restrict yourself or the kids. Feed yourself and children as usual leading up to social events. So for Christmas lunch, eat a normal breakfast and morning tea if late lunch. It is best not to attend events so hungry that it is difficult to think straight, as this often leads to eating beyond fullness and makes it difficult to listen to those body cues.
Encourage and guide your children to learn their hunger and fullness cues, practice eating slowly and waiting 20-30 minutes after eating to decide if still hungry.
At other times, stick to meal structure, try to choose foods from the five core food groups; fruit, vegetables, meat and meat alternatives, dairy and dairy alternatives and grains/cereals, as these foods provide best energy for growing and learning.
Engage in active play as a family. Take a ball or Frisbee to a picnic.
If you are taking a plate, why not try a balanced option, such as wholegrain crackers, chopped fruit, vegetables, cheese, dips such as hummus & tzatziki.

Healthy snacks at home:

Choose fresh, natural, unprocessed foods, where possible:
– Cheese (tasty or cottage) on seeded crackers
– Fresh fruit cut-up
– Carrot, cucumber or tomato cut-up and served with hummus.
– Yoghurt
– Popcorn (for children over 3 years of age).
– Healthy bliss balls
– Boiled eggs
– Nuts and seeds
– Canned beans e.g. chickpeas

How do treat foods fit in?

There is no such thing as a ‘bad’ food, as balance is the key. Treat foods do fit into healthy eating, sometimes. Parties and special occasions are those time to include these foods, the rest of the time, offer healthy snacks and meals.

Is nutrition actually important over school holidays?

School holidays add up to 14 weeks of the year – that is over 3 months, or 25% of your child’s total diet! Keep a similar routine to school, with meals at similar times. Encourage eating at designated times rather than snacking throughout the day to promote hunger at meal times. Promote physical activity, encourage your kids to play outside and reduce time spent on screens. Hunger levels may be different to the school year, if activity levels are different too.

By Emma McShane (Dietitian) & Nicole Bando (APD, IBCLC), December 2022

Email: info@nicolebando.com

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Healthier party food

Catering for Christmas? How to meal plan for the big day

Eczema and Dairy

SIMPLE PACKAGED SNACK SWAPS

Fish, eggs & 5 a day: your questions answered

Alcohol & zero alternatives

Nutrition for kids over Christmas & school holidays

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