Archive for the 'Ask our nutritionist' Category

Underweight Kids

The other end of the scales.

By Angela Buntic

 

For parents, the eating habits and weight of their children are common concerns. But while we are all aware of the rising rates of obesity, what about children who are underweight? In some cases, it is normal for a child to experience phases where growth is not increasing steadily, however there are some simple ways to encourage weight gain if needed.

It is often thought that ‘skinny kids’ are the lucky ones who can eat all the chocolate, chips, lollies and soft drinks they like; however foods high in saturated fat, refined sugar and salt are not healthy for anyone, including those who are underweight.

A healthier approach is to add concentrated sources of energy to foods already eaten by your child – foods that contain energy and nutrients.

Try adding melted butter or margarine to cooked pasta, rice and vegetables, and spread a thicker layer on toast. Add a few tablespoons of skim milk powder to a bottle of full cream milk to increase its energy content, and then use that milk in their cereal or to make hot chocolate. Add grated cheese to vegetables, pasta and meat sauces. Include avocado, nuts and seeds, sun-dried tomatoes, cheese or olive oil in salads. Add cream to thicken soups, to desserts such as fruit salad and to mashed vegetables. Include fruit juice in the diet as well as other high energy drinks such as milk shakes and smoothies. Add sugar, honey or jam to fruit, desserts, cereals and hot drinks, or spread onto bread and crackers.

Serve the main meal when your child is hungry. Don’t allow snack foods (such as lollies) before dinner and be aware of how much your child drinks at mealtime. Try separating drinks from meals to increase appetite.
 
Also, remember to give lots of positive encouragement when your child does eat well and give them their meals in a relaxed and comfortable environment. Keep in mind these high energy foods are just for the underweight kids – if you provide it for everyone, the whole family will put on weight!
If you are concerned about your child’s weight, seek advice from your GP, pediatrician or Accredited Practicing Dietitian (APD).

 

If you have a question for our nutritionist email us at editorial@foodinfocus.com.au

 

Angela Buntic is an Accredited Practicing Dietician at Bondi Junction Medical Practice, Suite 6015B, Level Westfield Shopping Town, Bondi Junction, 02 9389 

Published on September 18, 2008 in Ask our nutritionist. Closed

Fussy Eaters

Say goodbye to bribes and pleads with these tips to tempt even the fussiest of kids.

By Angela Buntic

 

Getting kids to eat a wide range of nutritious foods can be a challenge. Toddlers develop very definite ‘likes’ and ‘dislikes’ as a way of showing their independence. However, with some small changes and easy tricks, you can outsmart your ‘food refusing’ toddler and turn mealtimes into a pleasant experience, not a power struggle.

 

Crunch time

Vegetables usually top the list of foods kids refuse to eat. Although steamed broccoli and cauliflower contain valuable vitamins and fibre, kids generally prefer crunchy food. Crisp salad vegetables and fruit are just as nutritious as cooked vegies, so try adding lettuce, celery, cherry tomatoes, cucumber, peas or sliced apple to meals.

 

 

fussy eaters

 

Hide ‘n’ seek

Add nutritious foods to the kids’ favourite dishes. Include grated carrot, grated zucchini and diced mushroom to a homemade bolognaise sauce. The kids won’t notice them and you’ll deal better with food refusal knowing they’re secretly getting vegies via their favourite pasta sauce. The hidden extras you slip into their favourite foods are just as nutritious as when they are eaten alone.

 

 

Copycat

Make food fun. Take your kids to a farmers market on the weekend; they have a huge range of fresh fruit and vegetables not on offer in the supermarkets. Ask your kids to choose a special vegetable they would like to help cook for dinner. Children are great copiers – if you eat a wide variety of foods and try new dishes, your kids are more likely to do the same.

 

 

Trick or treat

Try to avoid using food as a reward for good behaviour or as a bargaining tool. ‘Eat your vegetables and then you can have dessert’ teaches a child that eating vegetables isn’t pleasant and dessert is the ‘good bit’. Rather than promising kids ice cream if they are good, making the food more desirable, offer to reward them with a favourite song or special story.

 

 

Mousetrap

It’s easy to fall into the trap of making a separate meal for fussy eaters, but this simply reinforces their behaviour. Try to cook the same meal for the whole family, including a range of foods your toddler usually likes to eat. If food is left on the plate there is no need to bring attention to it, simply clear the plate away. Don’t offer any more alternatives, you already offered a wide range. Remember a healthy child will eat when they are hungry.

 

Eating fruit and vegetables is just a normal part of life, so keep the experience normal. There is no need to shout, bribe or plead. Remember food habits learnt in childhood can last a lifetime, so it’s worth the effort to create healthy food habits.

 

 

If you have a question for our nutritionist email us at editorial@foodinfocus.com.au

Angela Buntic is an Accredited Practicing Dietician at Bondi Junction Medical Practice, Suite 6015B, Level Westfield Shopping Town, Bondi Junction, 02 9389 9699

Published on August 13, 2008 in Ask our nutritionist. Closed

Kids and Calcium

While a great source, dairy isn’t the only way to ensure your kids are getting the calcium they need.

By Angela Buntic

 

Calcium is a mineral stored in our bones and teeth providing them with structure and strength. It’s especially important for kids and teenagers to eat foods containing calcium as they’re still growing and building new bone. But how much is enough?

 

kids and calcium

Three serves of dairy foods will provide most kids with their recommended intake of calcium, where a serve is one cup of milk (250ml), a carton of yoghurt (200g), one cup of custard (250ml) or two slices of cheese (40g).

 

But what if your child doesn’t like milk or other dairy? My advice is to try offering small amounts of dairy with foods they already enjoy, like a pot of yoghurt to dip strawberries in, cheese sprinkled on pasta or blended fruit smoothies.

 

Although dairy foods top the list of calcium sources, other foods including canned tuna, broccoli, white beans and almonds contain moderate amounts. Some processed foods such as breakfast cereal, bread and orange juice are fortified with calcium, which can be useful for boosting dietary intake.

 

Dairy foods are one of the five core food groups recommended for a healthy diet, and although they are known for their calcium content, they also contribute other essential nutrients including protein, vitamin B12 and zinc. Research has shown children who regularly consume dairy foods have better quality diets containing an adequate intake of essential nutrients than those who eliminate dairy foods or only eat them rarely.

 

If your child is lactose intolerant, they may still be able to eat some dairy foods. Cheese is usually well tolerated as it contains virtually no lactose, while yoghurt contains natural bacteria that can help to digest lactose. Even small amounts of milk may be tolerated with meals.

 

If you believe your child may be lactose intolerant, it is important to see a GP or pediatrician to get a professional diagnosis. If your child refuses dairy, and same goes for any whole food group, see a dietitian to help ensure a balanced nutritional diet for your child.

 

If you have a question for our nutritionist email us at editorial@foodinfocus.com.au
Angela Buntic is an Accredited Practicing Dietician at Bondi Junction Medical Practice, Suite 6015B, Level 6, Westfield Shopping Town, Bondi Junction, 02 9389 9699

Published on May 1, 2008 in Ask our nutritionist. Closed

Healthy Easter Treats

Easter doesn’t have to be choc full of junk to be full of fun.

By Angela Buntic

Despite an increased awareness of childhood obesity over the last few years, sales of chocolates at Easter time are on the rise. Last year, approximately $230 million was spent on Easter treats across Australia and New Zealand alone. Now that’s a lot of kilojoules being consumed!

While a little indulgence from time to time isn’t going to cause any serious damage, why not try a healthier approach this year and treat your kids to an Easter basket with a little twist?

Easter eggs are very high in kilojoules – just four small solid eggs contain about 1000kJ which would take your kiddies about an hour of running around to burn off. In fact, the daily kilojoule intake for children is just 6000kJ, anything more gets stored as fat or needs to be worked off with additional exercise.

When buying Easter eggs, choose quality over quantity. Recent evidence suggests that dark chocolate is a rich source of antioxidants, which may contribute some health benefits when eaten in small amounts. Look for 70 per cent cocoa content or higher. If the kids don’t like dark chocolate, look for good quality milk chocolate with cocoa listed first in the ingredient list. Also, go for snack size treats instead of regular size to reduce their energy and sugar intake.

Or why not scatter small packets of chocolate and yoghurt covered raisins, sultanas or dried apricots in the baskets? Now you have an Easter treat that can be enjoyed without the calories that can lead to weight gain in kids over this period.

Finally, try limiting the treats to Easter Sunday itself, rather than indulging the week before and the week after Easter, and compensate for the eggs by going for an hour’s walk with the family on Easter night.

Remember, Easter baskets don’t have to be chock full of junk to be fun. Healthy additions make healthier kids without sacrificing the excitement of receiving a treat.

Nutritionist’s tip: Add a non-edible gift, such as a stuffed toy or an electronic game. It will take up space ordinarily filled with chocolates and will make you and your basket look extra special.

 

If you have a question for our nutritionist email us at editorial@foodinfocus.com.au
Angela Buntic is an Accredited Practicing Dietician at Bondi Junction Medical Practice, Suite 6015B, Level Westfield Shopping Town, Bondi Junction, 02 9389 9699

Published on April 22, 2008 in Ask our nutritionist. Closed