Dietitian For Kids

NEW PUBLICATION: This study investigates the utilisation of blended tube feeding by health professionals in Australia and New Zealand, assessing factors influencing its implementation following the Australasian Society of Parenteral and Enteral Nutrition blended tube feeding consensus statement.

With exam season upon us, nutrition is vital to ensure your child is performing and studying at their optimum level.

https://dietitianforkids.com.au/eating-for-exams-study-snacks-and-improving-your-concentration/

New comprehensive 25-page resource available.

"Focus on Health Not Weight"

https://dietitianforkids.com.au/shop/

Designed for parents of children with a higher body weight looking to improve their child’s health and lifestyle. Includes proven, evidence-based approaches and strategies with meal and snack ideas.

If you are searching for some healthy meal and snack ideas for your family, there is a fantastic website by NSW Health including information on:

🍓The basics of healthy eating
🌮Healthy recipes
📋Weekly menu planner
🥗Developing healthy habits
😩Fussy eaters
🎉Party ideas
🥑Healthier meal alternatives

https://www.healthyliving.nsw.gov.au/

Have you ever tried making sunflower seed butter?
Sunflower seed butter can be used as a healthy and lunch box friendly alternative to nut butters or chocolate hazelnut spreads. Compared with a standard hazelnut spread the chocolate sunflower seed spread has:

Triple the protein

One-quarter of the carbohydrate

8 times more niacin

20 times more Vitamin E

12 times more folate

4 times more magnesium

3 times more fibre

and is also a good source of zinc and iron.

https://dietitianforkids.com.au/nut-free-chocolate-spread/

In my practice, clients often enquire about seed oils and if they are bad for you. If you are keen to know more about seed oils and where their bad reputation stems from, which by the way is unwarranted, read here:
https://zoe.com/learn/are-seed-oils-bad-for-you

In a nutshell (or should I say "seed shell"), they are not bad for you!

Should You Avoid Seed Oils? Recently, seed oils have had a bad press. In this article, we’ll debunk the myths and give you our science-backed take on seed oils.

Following up on my recent blog on the importance of social eating and family mealtimes…..these “Did You Know” questions are fantastic conversation starters. Furthermore, research shows that children who are more relaxed and happy at mealtimes are more likely to eat a wider variety and foods and are more likely to try new foods. For fussy eaters it can be beneficial to take the focus and pressure off food and talk about other things.

PS - my boys know that one of my first jobs was washing cats at the local vet!

See this week’s blog on the importance of family meals and social eating for children and adolescents. Social eating isn’t just about filling up their bellies, it’s about nourishing their hearts and minds too plus teaching other valuable skills.

https://dietitianforkids.com.au/the-importance-of-family-meals-and-social-eating/

https://www.netflix.com/au/title/81436688

There's a new documentary released on Netflix "The secrets of gut health". It gives a fascinating insight and overview to how gut health and the microbiome (the bacteria that live in your gut) are linked to various health conditions.

If you don't have time to watch it, the key to optimising your gut health and microbiome is eating a diverse range of plant foods every week.

Aim to eat 20-30 different plant foods each week from the following six groups:
🌾Wholegrains
🥜Nuts and Seeds
🪴Herbs and Spices
🍓Fruit
🥦Vegetables
🫘Legumes and Pulses

Download the FREE Plant Food Counter from my website and see how many you eat each week.
https://dietitianforkids.com.au/shop/

On the back of my previous post about processed meat, the Cancer Council of Australia has a fantastic LUNCH BOX BUILDER resource and recipes for free on their website.

https://healthylunchbox.com.au/

In the news this week, ham and cheese toasted sandwiches have been banned in WA canteens.

This is not the first time ham has been in the firing line in school lunch boxes.

Why? There is strong evidence that eating processed meat increases the risk of bowel cancer. Bowel cancer is one of the most common cancers in Australia. Processed meats include bacon, ham, devon, frankfurts, chorizo, and cabanossi.

Studies have shown that over the long term, consuming a 50g portion of processed meat daily (that’s two slices of ham) increased the risk of bowel cancer by 18%.

You or your child do not have to stop eating processed meat but consider reducing your intake, or frequency of intake, and balance it with other healthier options.

You can read more here:
https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/

https://www.cancercouncil.com.au/cancer-prevention/diet-exercise/nutrition-and-diet/meat-and-cancer/

Red and processed meat There is strong evidence that eating red and processed meat increases the risk of bowel cancer. Bowel cancer is one of the most common cancers in

It turns out that completely neglecting my vegetable garden over summer is paying off 😉! Perfect timing for the school lunch box. Kids enjoy eating bite sized food that’s quick and easy to consume, plus the added bonus of being nutrient dense.

Trying to eat more veggies? Download this free resource by Nutrition Australia for some great ideas and recipes.

https://dietitianforkids.com.au/ricotta-all-rounders/

These tasty little bite-sized lunch box snacks pack a punch of protein, folate, vitamin A and zinc. They are also so versatile, you can add a range of fillings such as ham, chicken, salmon, tuna, and a variety of vegetables such as carrot, pumpkin, sweet potato, zucchini or spinach.

https://dietitianforkids.com.au/bountiful-banana-bread/

This banana bread recipe, compared with a traditional recipe, has half the added sugar, 5 times the fibre, double the protein, one-quarter the saturated fat, and is an excellent source of omega-3 and omega-6 healthy fats. Plus an abundance of additional nutrients including B Vitamins, Vitamin E, folate, magnesium, calcium, iron, zinc and selenium.

New recipe on the website today, corn flake crackles!

These are based on the classic Honey Joys recipe but instead of being glued together with sugar, I have used egg whites.

The egg whites add extra protein, plus small amounts of a range of vitamins and minerals.

Breakfast cereals can be a great way to sneak in some extra nutrients as they are often fortified with B vitamins, iron and zinc, and can be a good source of protein and fibre.

I hope your kids enjoy them as much as mine do!

https://dietitianforkids.com.au/cornflake-crackles/

I’m very excited to get a last minute ticket to hear Jamie Oliver talk this Saturday in Sydney. He is one of my biggest inspirations and will be specifically talking about cooking fresh and delicious food, getting kids interested in cooking and kids health. Can’t wait to share some details next week!

Vitamin D and migraines in children.

📖A recent review of the literature published in the European Journal of Paediatric Neurology revealed a strong association between vitamin D and migraines in children.

Reports have shown that up to 1/3 of Australian children have Vitamin D deficiency.

🦴Vitamin D is important for bone growth and development.

🌞We get most of our Vitamin D from the sun. It is important to always practice sun safety. Safe sunlight exposure recommendations are here: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d

🍣Vitamin D can also be obtained from some foods.
Foods naturally rich in Vitamin D include:
- Fatty fish such as salmon and sardines
- liver
- egg yolks
- mushrooms grown outdoors or under UV light

🥛Foods fortified with Vitamin D may include:
-breakfast cereals
- dairy products
- margarine

Vitamin D requirements for children are 5ug / day or 200IU/day. If you are concerned that your child doesn't get enough Vitamin D choose a vitamin D supplement designed for children such as Kids Ostelin Vitamin D liquid.

Vitamin D supplementation could potentially improve the quality of life of children suffering from migraine headaches.

Presenting this morning to a group of parents at the Child Development Institute at Beacon Hill on ways to improve the nutritional value in your child’s diet when they only accept beige, or a limited range of, foods.

Rather than trying to MAKE your child eat a range of healthier foods, support and encourage them to WANT to eat healthier.

👩‍🎓One of the ways this can be achieved is through NUTRITION EDUCATION.

💪Teaching children about the health benefits of food and the amazing things food can do for us can provide motivation for them.

🥦So rather than saying eat that "because it's healthy for you" be more specific about how it benefits them. However, sometimes we, as parents, need to educate ourselves about the specifics of nutrition.

📺A new Netflix series "Live to 100. Secrets of the Blue Zones" provides a fascinating insight into the lifestyles of unique communities where people live long and vibrant lives. And yes, you guessed it, nutrition is a big part of that. This show is also suitable for kids and teens to watch.

🌱While they might not start eating a huge plate of vegetables tomorrow, nutrition education can plant the seed to make healthier choices in the future.

These are always a winner and don’t last long. Cookies ready for the lunchbox tomorrow using the “Healthy Low GI Slice” recipe from the website. Www.dietitianforkids.com.au

27km Oxfam trail walk today. Hopefully this should see me through, peanut butter sandwich, cashew nuts, 100% fruit straps, low GI chocolate cake (recipe on the website) plus hydralyte.

A quick, simple and nutritious meal that your teenager can prepare. Mexican mince (using Old El Paso taco seasoning) with carrot, black beans and a tin of corn, plus salad, salsa and cheese. Can be served as burritos or with taco shells. So many colours = so many nutrients!

When you’ve had a busy day and feel like you don’t have time to cook, a healthy meal doesn’t have to be time consuming. This meal is pre-crumbed flathead fillets, soft taco wraps and salad, served buffet style so everyone can eat to their appetite and have some choice of what they put on their plates.

Have you discovered the Recipe Tin Eats website? It's full of delicious recipes and meal ideas. Yesterday I made the Mexican Pulled Beef and it turned out perfectly. I used fewer chilies than in the recipe. The recipes are easy to follow with lots of great tips.
The pulled beef is perfect to serve as a "buffet style" meal where all the components of the meal are placed on separate plates in the centre of the table and everyone serves themselves. Kids love this type of meal because it gives them choice and control over what and how much they are eating.