Are rice crackers a healthy choice?

Thank you kindly to Victoria Hobbs for data collection.
Please note that our product review is unbiased, we receive no remuneration or commercial endorsement.

Rice crackers take up almost half a supermarket aisle and have become a daily snack in many diets; children love them. Are they are a healthy choice and how often should they be eaten? Let me cut through the marketing hype to help you make an informed decision at the supermarket.

Plain rice crackers – (Coles, ALDI, Sakata, Peckish)
Let’s take a peek at the nutrition information panel. Remember that ingredients are listed from most to least. The top 3 are rice flour, vegetable oil and salt. Refined white rice flour contains little of nutritional benefit and negligible fibre – which is not listed on some of the nutrition information panels; this is generally telling of the quality of a product derived from a grain, as it should be a valuable source of fibre. This tells us that the grain has been highly refined. In other cases, fibre is listed as less than 1g/100g – that’s negligible. (Note that a high fibre food is greater than 10g/100g).

Rice crackers have a high glycaemic index; they are rapidly digested and cause a spike in blood sugar levels, closely followed by a crash. A subsequent drop in energy levels and surge in hunger results, usually soon after eating. The lack of fibre means they are not satisfying, making it is easy to eat above and beyond the portion size. Energy, sodium (salt) and fat content are similar between brands. They qualify as a moderate to high salt food. Read on for a healthier alternative.

Flavoured rice crackers – vegetable, cheese, BBQ, sour cream and chives (Coles, ALDI, Sakata, Peckish)
This line contains a similar quantity of refined rice flour, with the next ingredients either soy sauce or cheese powder; for seaweed and cheese or pizza flavours. The sweet carrot option lists rice flour, rice bran oil and 3% carrot – that’s not a source of vegetables, and merely a marketing gimmick. The seaweed crackers are extremely high in sodium, with Sakata clocking in a hefty 971mg/100g and Coles 690mg/100g. Thirsty? (A high sodium food is classified as greater than 400mg/100g).
Energy content is similar across products; Peckish sour cream and chives contain the greatest kilojoules, though are significantly lower in sodium than the other flavoured options. Cheese, when listed is in the form of powder; which offers no nutritional benefit.

What about Healtheries Kidscare Rice Wheels?
This product is located in the health food section, a marketing ploy to lull shoppers into a false sense of security. It is targeted at parents wanting to do the best by their kids. The nutrition claims on their website (see example, below) are questionable.

‘Scrummy, bite-sized, crunchy rice snacks that are ideal for healthy school lunches’

The product contains negligible nutrition, fibre and a significant amount of sodium 705mg/100g. There is not much difference in kilojoules between a packet of these and a snack-sized packet of potato chips, despite the difference in fat content. In fact some brands of chips have less salt. At least they don’t fill too much valuable tummy space in growing children, though if eaten regularly they are taking the place of more nutritious foods.
These, along with flavoured rice crackers in general are definitely classified as an occasional food, similar to potato chips.

Wholegrain, seeded and brown rice crackers
These varieties have more nutritional clout than the rest of the range, with Sakata Wholegrain Original Rice crackers the best of the options we reviewed. They are a high fibre biscuit with 9.4g/100g and moderate sodium (just).
The Coles brand brown rice and seed/grain options are lower in sodium and a better choice than their plain white rice counterparts; though are still classified as low fibre.

The verdict
The wholegrain options take the prize (Sakata specifically). When choosing rice crackers, opt for the brown rice or wholegrain varieties, reduced salt if possible. Note the suggested portion size of 10-13 crackers. Whether opting for plain or wholegrain varieties, serve with protein such as low fat cheese, tzatziki, hummous and chopped vegetables for a balanced and satisfying snack that will keep blood sugar levels more stable.

It’s OK to enjoy the other options occasionally, but a highly refined food shouldn’t feature daily in anyone’s lunch box. They are definitely the white bread equivalent of biscuits and easy to over consume, which can contribute to weight gain over time. The salt content can also contribute to high blood pressure over time.

April 23, 2023

caffeine, mercury & food safety whilst pregnant

April 23, 2023

Congratulations, you’re pregnant! Here is some food advice to get you started. Caffeine crosses the placenta during pregnancy. Is it safe? Too much can increase the risk of miscarriage or a low birth weight baby. It is safe to drink coffee, it’s all about the quantity:
– Limit to <200mg/day = 1-2 small cups of coffee per day (espresso, percolated) and a cup of tea (green or weak strength), or 3-4 instant coffees per day
Other sources of caffeine include: tea, cola, energy drinks, chocolate, guarana and caffeine supplements.

Mercury:
Found in fish and seafood. Excessive amounts associated with brain injury and toxicity. Deep sea fish contain the highest levels. Fish is a really important source of omega-3 fats, which assist baby’s brain development, so include it in the below quantities:

Current recommendations (FSANZ):

– Limit fish such as swordfish and flake to once per fortnight and avoid other fish for the fortnight.

– Limit fish such as orange roughy, catfish to (150g) per week.

– Limit all other fish (such as salmon, tuna, whiting) to 2-3 serves per week.
There are many dietary consideration during pregnancy. If you’d like individualised advice, come along for an antenatal nutrition consult at NEST Family Clinic.
(Image courtesy of www.pexels.com) to edit.

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

Developed by a naturopathic physician, Peter D’Adamo, proponents of this diet believe following a diet and exercise program based on blood group (Types A, AB or O) improves fitness, digestive health, weight loss and wellbeing. Much of the discussion appears scientific, however it doesn’t hold pH neutral water. The Type A diet suggests more fruit, vegetables and less meat products, Type AB recommends less meat, more plant protein, some low-fat dairy and the Type O is similar to paleo; more animal products and low carbohydrates.
What does the science say?
A 2015 study of 1450 healthy adults debunked the blood group diet theory. On the Type A diet, an improvement was seen in body mass index, triglycerides (fats in the bloodstream), blood pressure and waist circumference, which are risk factors for heart disease, however this was independent of the individual’s blood type. Given the Type A diet is similar to recommendations of leading health bodies – more fruit, vegetables and less meat products, it is not surprising that a reduction in risk factors was seen in this group. The claims made about metabolism ad enzyme activity based on blood type are not scientifically true. Weight loss will occur whilst following these diets, given a reduction in processed foods, a greater intake of fresh foods and the reduced variety of foods you are ‘allowed’ to eat.

The bottom line?
This is another fad. Our blood group does not dictate an individual’s dietary requirements, it’s both far more simple and complex than that. Ultimately, follow a Mediterranean or flexitarian diet, with plenty of fresh fruit, vegetables, legumes, whole grains, low-fat dairy, some lean meat, fish and good fats for a sustainable approach, with rigorously scientifically proven health benefits whatever your blood type.

Wang J, García-Bailo B, Nielsen DE, El-Sohemy A. ABO genotype, ‘blood-type’ diet and cardiometabolic risk factors. PLoS One. 2014;9(1):84749.

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

Wang J, García-Bailo B, Nielsen DE, El-Sohemy A. ABO genotype, ‘blood-type’ diet and cardiometabolic risk factors. PLoS One. 2014;9(1):84749.

April 23, 2023

THE KETOGENIC DIET: A REVIEW

April 23, 2023

THE KETOGENIC DIET: A REVIEW

Many of you have asked for my opinion on the ketogenic diet, here is my summary, based on current evidence.
What it is:
A very high fat, low carbohydrate diet, initially devised in the 1920’s to treat severe seizures in epilepsy.
Gained popularity for weight loss in recent years.

Breakdown: 70% fat, 10-20% protein, 5-10% carbohydrate. Looks like this:
Breakfast: 2 eggs, 1/3 avocado Lunch: salad with low carb veg, 100g meat, 1 boiled egg, 30g cheese, Dinner: 150g meat + low carb vegies, snacks: low carb protein bar, nuts, cheese, chopped veg, berries.
Studies show short-term improvements health markers
Benefits: fuller for longer due to fat content, ketones suppress appetite, fat loss instead of muscle
Disadvantages: sustainability, social occasions, restriction severe, satisfaction, expensive

What is ketosis?
Glucose is the main source of energy for the body, from carbohydrates. Brain uses 120g glucose per day
When the body is deprived, alternative fuel is produced =‘ketones’
During fasting – body removes glucose from the liver and breaks down muscle (glycogen) to release glucose
Once this depletes glucose stores, (3-4 days), insulin decreases and body uses fat as primary fuel.
Liver produces ketone bodies from fat.
Ketones accumulate in the blood = ketosis

Symptoms of ketosis: hunger, fatigue, low mood, irritability, constipation, headache, ‘brain fog’, nausea, vomiting, reduced exercise tolerance
Safety:
Unclear long-term risks, risk to heart health with high saturated fat diet (risk of high cholesterol)
Kidney stones, osteoporosis, uric acid (gout), nutrient deficiencies, gut health
Unsafe in certain medical conditions and times of growth: pregnancy, breastfeeding, children, adolescents

So what is the bottom line?

Option if difficulty losing weight other methods
If individual can stick to it and meet nutritional requirements
Consult GP and Dietitian before commencing
Dietitian can guide reintroduction of carbohydrates to enable long-term weight maintenance
Good option is a modified carbohydrate diet – easier to stick with in the long-term

– Weight regain a risk after following a restrictive diet

April 23, 2023

intermittent fasting

April 23, 2023

intermittent fasting

Intermittent Fasting: a summary of the evidence
April 4, 2019

What is Intermittent Fasting (IF)?

Cycles between brief fasting periods and unrestricted eating
Loss of fat, clinically significant improvement in blood pressure, cholesterol, blood glucose, possibly insulin sensitivity
Thought to reduce risks of CVD and Diabetes, however longest follow-up remains 12 months
Stops body from adapting to prolonged caloric restriction, preventing further weight loss

Different types of IF:

1.Alternate day fasting: (the most well-studied)

Is it easier to eat 500kcal 2 days a week, than 1200kcals every day on a traditional calorie-restricted diet?
What does 500kcals look like?

Breakfast: black coffee, small boiled egg, 3 asparagus
Lunch: bread, slice ham, lettuce
Snack: herbal tea/low kJ hot chocolate
Dinner: Small piece fish, 100g boiled potato, 100g boiled peas

25% energy intake more for heavier person or with higher activity levels

1.Time restricted feeding (16:8)

E.g. Meals 8am-3pm, fasting remainder of day

2.Whole-day fasting

1-2 days per week 0-25% calorie needs, no restriction other times

What does the literature say?
When IF and normal calorie restriction compared reduction in health parameters, studies show there is NO SIGNIFICANT DIFFERENCE BETWEEN:

Weight loss or body composition
Weight regain
Blood pressure, HR, glucose, insulin, cholesterol at 12 months’ follow-up
Studies have shown that followers generally do not overeat on non-fasting days when compared to other weight loss methods.
In women, there are anecdotal reports of changes to the menstrual cycle, therefore a modified approach may be required

There are benefits:

Weight loss and resultant improvement in health parameters
It’s simple to implement, no difficult rules or expensive products
More food may be eaten over a shorter time frame

There are disadvantages:

Difficult to sustain in the long term (consider social events, which many people struggle with moderating)
Lowered energy levels and productivity (reduced capacity to exercise, concentrate)
Risk of binge, constant thinking about food – not recommended for individuals who follow a binge-restrict pattern of eating.
No focus on QUALITY of diet only QUANTITY
Risk of nutrient inadequacy if not well considered
Risk of weight regain

There are disadvantages:

Difficult to sustain in the long term (consider social events, which many people struggle with moderating)
Lowered energy levels and productivity (reduced capacity to exercise, concentrate)
Risk of binge, constant thinking about food – not recommended for individuals who follow a binge-restrict pattern of eating.
No focus on QUALITY of diet only QUANTITY
Risk of nutrient inadequacy if not well considered
Risk of weight regain

It is unsafe in the following categories:

Eating disorders
Adolescents (active growth)
Pregnancy and breastfeeding
Specific medical conditions requiring medications (e.g. diabetes) – can be utilised in diabetes with medical management, including medication adjustment.
Food/dieting can cause adverse reactions, malnutrition
Refer to your resident NEST dietitian to assist with nutritional adequacy and safety

So the bottom line is:
Confirms evidence for caloric restriction
May be helpful in the short-term due to reduction in hunger hormone, grehlin

There is evidence that it can be a good alternative to usual caloric restriction for some individuals
It is unclear if it is superior to other methods weight loss: more high quality studies are needed with longer-term follow-up
Certain people who eat 1-2 meals per day may do better on this
More high quality studies, including RCT’s are needed, with follow-up greater than 12 months
Therefore cannot make strong recommendations
Difficult for person who eats every few hours
Risk overeating
Binge-restrict cycle
Fixation food
Impact on children who see parents skipping meals?
How long should diet be followed for benefit?

References

Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017; 177(7):930-938.
Schübel R, Nattenmüller J, Sookthai D, Nonnenmacher T, Graf ME, Riedl L, Schlett CL, von Stackelberg O, Theron J, Nabers D. Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial. American J. Clin. Nutr. 2018; 108(5):933–945,
Seimon RV, Roekenes JA, Zibellini J, Zhu B, Gibson AA, Hills AP, Wood RE, King NA, Byrne NM, Sainsbury A. Do intermittend diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol. 2015; 418:153-72

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

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

April 23, 2023

bliss balls: hit or miss?

April 23, 2023

bliss balls: hit or miss?

Thanks to Victoria Hobbs, Deakin University for data collection.

It’s time to examine a snack that has been trending for some time; the bliss ball. Are they actually a healthy snack and what sort of marketing tricks to the companies use to lure us in? I look at kilojoules/calories per serve, as well as fibre, sugar and protein per 100g. What are the top 3 ingredients – do they contain sugar, do they contribute nutrients? A good guideline for a snack is generally 300-600kJ, depending on your nutrition goals.
Let’s compare products:

Special K protein bliss bites: 420kJ/serve, moderate fibre, low sugar and a good source of protein (from milk). The fats and protein may improve satiety.
Carmen’s Bliss Balls : ~312kJ/serve (similar calories to an apple), 6-10g fibre/100g, high sugar 39-47g/100g across the range. A source of refined sugar, the primary ingredient is dates. Contain nuts, so a valuable source of protein. However, will 1 bliss ball fill you up? Consider how many you need in order to feel full and note if they take you through until the next meal.
Creative Gourmet Super Balls (fridge section): 525kJ/serve (equivalent to 1.5 apples), moderate fibre 6g/100g (2.1g per serve, an apple delivers up to 3-5g), high sugar 24.5g (mainly from dates as the first ingredient), good source of protein (whey), though also high in saturated fat from coconut cream.
I Quit Sugar’ Superfood protein ball mix:
This product is so directly misleading. Initially appears to be a good contender for a healthy snack: it is high in fibre, low in total sugars (<3g/100g) and 486kJ per serve. Its main claim to fame is being fructose free.
However, THIS DOES NOT INCLUDE the ingredients that must be added to the mixture to actually make the protein balls. Once the rice malt syrup, coconut oil and coconut are added, these protein balls lose the ‘no sugar’ kudos and increase to 640kJ/serve, refined sugars increase to ~25g/100g and they are a source of saturated fat from all of that coconut. This is marketing genius at its best. Not much better than a muesli bar and so very misleading.
Note: I have checked to see if I can locate this product and it is temporarily unavailable. Check other mixes such as these to see if the nutrition information panel reflects ALL ingredients, or dry portion only.
Bounce Peanut bliss balls:
A high energy snack with 880kJ/serve, they are low fibre, high sugar, despite being a good protein source – (derived from ~30% nuts). The second listed ingredient is brown rice syrup. This is OK as an occasional snack if you are very active, but may not fill you up for long and could contribute to weight gain over time.
Bounce Cacao raspberry balls:
High energy at 710kJ per ball, high sugar and moderate fibre. A better choice than the peanut ones, but not by much.
My verdict? Choose the top 2 products, stick to the serving size. Enjoy occasionally and observe if they fill you up enough to last until the next meal. They are similar in nutritional profile to muesli bars. Alternatives such as fruit, low fat dairy, nuts, seeds and grains provide more benefit nutritionally.

Why not make your own bliss balls at home to enjoy occasionally? This way you can reduce the serving size and choose the ingredients that will be healthiest. I like this recipe from shift nutrition:
https://shiftnutrition.com.au/recipe/chocolate-peanut-butter-bliss-balls/ (~300kJ/serve)

DISCLAIMER: I RECEIVE NO FINANCIAL BENEFIT FROM REVIEWING THESE PRODUCTS, THIS IS AN INDEPENDENT PRODUCT REVIEW BASED ON MY PROFESSIONAL OPINION. I HAVE REVIEWED A SMALL RANGE OF AVAILABLE SUPERMARKET PRODUCTS, THIS IS NOT AN EXHAUSTIVE COMPARISON.

April 23, 2023

dairy & toddlers

April 23, 2023

dairy & toddlers

Calcium is an essential nutrient for building healthy bones and teeth. The majority of our body’s store (99%) is found in the skeleton. The major source of calcium in our diet is dairy; though it is present in other foods too. Many parents report that their toddlers drink milk before bedtime and worry that stopping it will upset the bedtime routine. Parents are often concerned that their child isn’t eating enough during the day, especially if dealing with a fussy or selective eater.

There are many good reasons to change the evening milk routine. The evening bottle of milk may fill your child up and affect their appetites, which may contribute to fussy eating. Drinking milk out of a bottle or after teeth brushing can contribute to dental caries. Dairy contains 10 essential nutrients, including protein for growth, zinc for immunity and vitamin B12; essential to nerve cell function. However, it does not contain iron, so children who drink large quantities of milk are at risk of iron deficiency, as milk may replace other foods in their diet. Also other nutrients in milk can interfere with the absorption of iron, when consumed in excessive quantities.

So how much calcium does your child need? 1-3 year olds require 500mg per day, this increases to 700mg at 4-8 years. 1 serve of dairy provides 250mg of calcium, so a toddler needs two serves per day. See the list below to check your child’s diet for adequate calcium.

1 serve of dairy = 250mg calcium:
250ml milk
2 slices cheese – 40g
½ cup evaporated milk
½ cup ricotta cheese
¾ cup yoghurt
1 cup calcium fortified grain or nut milk
Other sources include:
100g almonds
60g sardines
½ cup canned salmon with bones
100g firm tofu – may differ between brands

Whilst your child adapts to the change, it may be a good time to alter the evening routine. Offer a small amount of milk at the end of the evening meal in a cup if concerned that dairy needs have not been met during the day. Perhaps a feeding chair can become the story chair, or moved out of the room if no longer needed. Offer full fat dairy at other times of day, for example – milk in cereal, yoghurt with fruit or cheese and biscuits as a snack, to easily meet the daily requirements. Breastmilk continues to be a source of calcium and other nutrients for breastfed toddlers.

A word on toddler formulae – these are not required for healthy children. Beyond 12 months, children should be eating the same foods as the rest of the family. Formula may take up valuable stomach space and prevent a child from accepting a variety of solid foods. Offer foods from all groups, including adequate dairy; and though toddlers may not eat consistently from day to day, this will help to ensure that your child’s growth needs are met. If you feel uncertain, see a paediatric dietitian for thorough assessment of your child’s diet.
Fussy eating is a normal stage of toddlerhood that usually passes. A healthy child will never go hungry. As parents, offer a variety of fruit, vegetables, meat or alternatives and whole grains over the day to help your child get used to different tastes and textures. Their intake will vary day to day. If your child is a very fussy eater, is not growing well or you feel concerned about lack of variety, see your NEST GP and our Women’s and Infant Health Dietitian and Lactation Consultant, Nicole Bando.

References

Osteoporosis Australia www.osteoporosis.org.au (accessed 18/10/17)
National Health and Medical Research Council. Eat for Health Australian Dietary Guidelines Summary. Canberra: Commonwealth of Australia, 2013. (Available from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_book.pdf, accessed 18th October 2017).

April 23, 2023

dairy & toddlers

References

Osteoporosis Australia www.osteoporosis.org.au (accessed 18/10/17)
National Health and Medical Research Council. Eat for Health Australian Dietary Guidelines Summary. Canberra: Commonwealth of Australia, 2013. (Available from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_book.pdf, accessed 18th October 2017).

Email: info@nicolebando.com

Call 8840 1652

Search by typing & pressing enter

Search by typing & pressing enter

Search by typing & pressing enter

Are rice crackers a healthy choice?

caffeine, mercury & food safety whilst pregnant

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

THE KETOGENIC DIET: A REVIEW

intermittent fasting

10 tips to buildING a healthy lunch box

WHAT YOU NEED TO KNOW ABOUT SUGAR

looking after yourself as a new mum

bliss balls: hit or miss?

dairy & toddlers

RSS Feed