Nutrition - Parenting Hub

Advice from the experts

Lunchbox Inspiration: Healthy, Fun Ideas Even Picky Eaters Will Love

As a parent, packing a lunchbox for your child can feel like an uphill battle, especially when your little one is a picky eater. The good news? You don’t have to compromise on nutrition or creativity! With a few simple tricks and fun ideas, you can turn mealtime into something exciting that even the fussiest eater will look forward to. Here’s how to make your child’s lunch healthy, fun, and packed with the nutrients they need to fuel their day. 1. Bento Box Style Lunches A bento box isn’t just for sushi—it’s a fun and interactive way to serve a balanced lunch. By compartmentalising different food groups, you can introduce new flavours without overwhelming your child. You can include: 2. Wraps with a Twist Wraps are an easy way to pack in veggies and protein. But for picky eaters, it’s all about the presentation. Try these fun variations: Tip: Use colourful ingredients like red peppers, spinach, and yellow cheese to make wraps visually appealing. 3. Homemade Snack Packs If your child prefers finger foods, create a “snack pack” with a variety of bite-sized options that they can dip or mix together. Here are some healthy snack pack ideas: Snack packs are a great way to ensure variety while making sure your child gets a range of nutrients. 4. Smoothie Jars or Pouches If your child isn’t in the mood for solids, smoothies are an excellent option! You can pack a nutrient-rich smoothie in a jar or reusable pouch. Consider combining: Blend it up in the morning, and you’ve got a healthy drink that’s fun and portable. The best part? You can switch up the flavours so it never gets boring! 5. Fun Shapes & Colours Kids love things that are fun and colourful, so don’t be afraid to get creative with your presentation! You can turn simple ingredients into works of art by using cookie cutters to shape sandwiches, fruits, or cheese. Some ideas include: When food is visually appealing, it can pique your child’s curiosity and encourage them to try something new! 6. Let Your Kids Be Involved One of the best ways to get a picky eater excited about their lunchbox is to involve them in the process. Let your child pick out their fruits, vegetables, and proteins at the store. You can even let them help pack their lunch—this increases their sense of ownership and makes the meal more exciting for them. Healthy Substitutes for Junk Food Sometimes, kids crave junk food—so why not offer a healthier alternative that they’ll love just as much? Here are some ideas: By swapping out processed snacks with homemade treats, you’ll know exactly what’s going into your child’s body, and they’ll still feel like they’re indulging. Pro Tip: Keep It Simple! Don’t overthink lunchbox packing. With a little creativity, you can offer nutritious, easy-to-make options without spending hours in the kitchen. A few simple swaps can turn a mundane meal into a fun, colourful, and healthy experience your child will love. Final Thought Packing a healthy lunch for your picky eater doesn’t need to be stressful. With a little planning, creativity, and an understanding of your child’s preferences, you can provide them with nourishing meals that are both fun and full of flavour. Remember, it’s about variety, fun shapes, and letting them explore new tastes. Before you know it, they’ll be asking for more! Sources:

May 14, 2025

Naturally Recharge and Restore with Natura Tissue Salts

If you’re waking up tired, running out of energy by midday, or just feeling a little off balance, your body might be asking for a little extra care – starting at the cellular level. Natura Tissue Salts offer gentle, natural support to help balance your body and restore itself from within. What Are Tissue Salts? Modern life isn’t always kind to our bodies. Long hours, stress, poor eating habits, and lack of rest can all take their toll. When your body is under pressure, it can burn through its mineral reserves. Tissue salts – also known as cell salts or biochemical salts – step in to top up those missing minerals and help your body make better use of the nutrients you’re already getting. Tissue salts have been part of natural health care since the 1800s. They were first introduced by Dr Wilhelm Schüssler, a German physician and researcher who discovered that 12key minerals play a vital role in optimal health of our body’s cells. Why Choose Natura Tissue Salts? Natura has been a trusted South African brand since 1966. Natura Tissue Salts in compact purple glass bottles, ideal for on-the-go use. The tablets quickly dissolve under your tongue (no water needed) and are gentle enough for all ages. Each bottle offers a month’s supply and is made locally to high standards. If you’re dealing with something specific, you can take a dose every 30 minutes. For general, everyday support, one or two doses a day will do the trick. For acute issues, take them every 30 minutes. The 12 Tissue Salts Natura Tissue Salts come in a range of 12 individual Tissue Salts (Simplex Range). Combins Range If you need more all-round support, the Combin Assist range blends key salts to address common health concerns. A Note on Lactose Tissue salts contain a lactose base, which allows them to dissolve easily and absorb quickly. While most people with mild lactose sensitivity can use them without any problems, anyone who experiences discomfort should check with a healthcare professional before use. Find Your Perfect Match Whether you’re managing stress, supporting digestion, improving skin health, or looking for a general wellness boost, the Remedy Finder makes it easy to find the right solution. Visit www.naturatissuesalts.co.za and complete the short quiz to identify the most suitable option for your individual health concerns. Tissue salts can also be used as a complementary medicine to other medicines being taken. For further information on the Natura Tissue salts range, please visit the Natura website https://natura.co.za/natura-best-of-the-best/tissue-salts-range/. If you have any queries, or need advice on which Tissue salts to use, please send an email to: [email protected]. Follow Natura on our socials: Facebook, Instagram and TikTok.

May 8, 2025

The Importance of Hydration for Growing Kids

Ensuring that children maintain proper hydration is crucial for their overall health and development. Water plays a vital role in numerous bodily functions, including temperature regulation, digestion, and cognitive performance. Despite its importance, many children do not consume adequate amounts of water daily, leading to potential health risks. This article delves into the significance of hydration for growing children, the recommended daily water intake, the consequences of dehydration, and practical strategies to encourage healthy drinking habits. The Role of Water in Children’s Health Water is indispensable for various physiological processes that are especially critical during a child’s growth years: Recommended Daily Water Intake for Children The amount of water a child needs can vary based on age, activity level, and environmental factors. While individual requirements may differ, general guidelines suggest: These recommendations include water from all sources, such as beverages and food. It’s important to note that active children or those in hot climates may require additional fluids to stay adequately hydrated. verywellhealth.com Consequences of Inadequate Hydration Failure to maintain proper hydration can lead to dehydration, which poses several health risks: Children are more susceptible to dehydration than adults due to their higher body water content and metabolic rate. Factors such as fever, vomiting, diarrhoea, and excessive sweating can exacerbate fluid loss. verywellhealth.com Strategies to Promote Healthy Hydration Habits Encouraging children to develop regular drinking habits is essential for preventing dehydration and promoting overall health: Addressing Challenges in Maintaining Hydration Despite best efforts, ensuring children drink enough water can be challenging: Recognising and Managing Dehydration Early identification of dehydration is crucial for prompt intervention: Conclusion Hydration plays a pivotal role in the health and development of growing children. By understanding the importance of adequate fluid intake and implementing practical strategies, parents and caregivers can foster healthy hydration habits that support children’s physical and cognitive well-being. Proactive measures, education, and attentive monitoring are key to ensuring children thrive in their daily activities. Sources

April 29, 2025

Stay Healthy This Winter with NutriPure Gummy Vitamins

As the colder months set in, maintaining a strong immune system and overall wellness is more important than ever. NutriPure Gummy Vitamins are here to help you, and your family stay energized, resilient, and healthy throughout winter. Winter Wellness Made Easy NutriPure Gummy Vitamins are packed with essential nutrients designed to support immune defence, boost energy levels, and promote overall well-being. With delicious flavors and scientifically backed formulations, NutriPure makes it easy to get the vitamins and minerals your body needs to thrive in winter. NutriPure Kids & Adults Immune Support Gummies: Specially formulated to help boost natural defences with a blend of essential vitamins and antioxidants. NutriPure Kids & Adults Multivitamin Gummies: A comprehensive mix of daily essential vitamins and minerals to support overall health, energy, and cognitive function. NutriPure Kids & Adults Probiotic Gummies: Packed with beneficial bacteria to promote gut health, improve digestion, and enhance nutrient absorption. Delicious, Convenient, and Family-Friendly Unlike traditional pills or capsules, NutriPure Gummy Vitamins offer a tasty, chewable alternative that makes taking daily supplements effortless. Ideal for both adults and children, these gummies are gelatine-free, lactose-free, and free from sugar coating, preservatives, artificial colourants, dairy, wheat, eggs, and nuts—pure goodness in every gummy! Find NutriPure at Leading Retailers NutriPure Gummy Vitamins are available at selected Dis-Chem, Clicks, Pick n Pay, Checkers stores and online at Takealot.com and Wellness Warehouse. This winter, prioritize your well-being with a simple and enjoyable way to nourish your body from the inside out. For more information, visit nutripure.co.za or follow NutriPure on social media (@nutripuresa) for the latest health and wellness tips.

April 10, 2025

The Link Between Gut Health and Your Child’s Mood

Emerging research has illuminated a profound connection between the gut and the brain, often referred to as the gut-brain axis. This bidirectional communication system suggests that the state of our gastrointestinal tract can significantly influence our mental and emotional well-being. For children, whose brains and bodies are in critical stages of development, understanding and nurturing this connection is paramount. This article delves into the intricate relationship between gut health and mood in children, exploring mechanisms, evidence, and practical steps to promote optimal well-being. Understanding the Gut-Brain Axis The gut-brain axis is a complex network facilitating communication between the gastrointestinal tract and the central nervous system. This interaction involves neural pathways, hormonal signals, and immune system mediators. A key player in this system is the enteric nervous system (ENS), often dubbed the “second brain,” which governs gastrointestinal functions and communicates with the brain. hopkinsmedicine.org Central to this axis is the gut microbiome—a vast community of trillions of microorganisms residing in the digestive tract. These microbes play crucial roles in digestion, immune modulation, and the production of neurotransmitters such as serotonin and dopamine, which are vital for mood regulation. hopkinsmedicine.org The Gut Microbiome’s Role in Mood Regulation The composition and diversity of the gut microbiome have been linked to various aspects of mental health: Evidence Linking Gut Health to Children’s Mood Several studies have underscored the connection between gut health and mood in children: Factors Affecting Gut Health in Children Several factors can influence the composition and health of a child’s gut microbiome: Practical Steps to Support Gut and Mental Health in Children Promoting a healthy gut can have positive implications for a child’s mood and overall well-being. Parents and caregivers can consider the following strategies: Conclusion The intricate link between gut health and mood underscores the importance of a holistic approach to child development. By fostering a healthy gut environment through balanced nutrition, mindful lifestyle choices, and supportive practices, parents and caregivers can significantly influence their children’s emotional and psychological well-being. As research in this field continues to evolve, it becomes increasingly clear that nurturing the gut is integral to nurturing the mind. Sources

April 9, 2025

Boosting Kids’ Immune Systems Naturally

A robust immune system is essential for children, helping them ward off illnesses and ensuring healthy development. While genetics play a role, various natural strategies can enhance immune function. This article explores effective methods to bolster children’s immunity, emphasising nutrition, lifestyle habits, and preventive measures. Nutritional Strategies for Immune Support Proper nutrition is foundational to a strong immune system. Incorporating specific foods and nutrients can significantly enhance immune function: Lifestyle Habits to Strengthen Immunity Beyond diet, certain lifestyle practices play a pivotal role in reinforcing the immune system: Preventive Measures Implementing preventive strategies further safeguards children’s health: By integrating these natural approaches, parents can effectively bolster their children’s immune systems, promoting overall health and well-being. Sources

April 2, 2025

Nutrition for Growing Kids: Simple Swaps for a Healthier Diet

As parents, we all want to ensure our children are getting the nutrients they need to grow strong, healthy, and happy. However, with busy schedules and picky eaters, it can be a challenge to provide the ideal balance of nutrients for optimal growth. The good news is that small, simple swaps in their daily meals can make a big difference in their health. By focusing on whole, nutrient-dense foods and making healthier choices, you can support your child’s growth and development. In this article, we’ll discuss easy, practical swaps that will boost your child’s nutrition and create a foundation for lifelong healthy eating habits. Why Nutrition Matters for Growing Kids Good nutrition is essential for children, not only for growth but also for brain development, immune function, and overall well-being. Proper nutrition supports everything from energy levels to concentration and even emotional health. Kids require a variety of vitamins, minerals, protein, healthy fats, and carbohydrates to fuel their active lives. Introducing balanced, nutritious meals can have a long-term impact on their overall health. Simple Swaps for a Healthier Diet Here are some easy, kid-friendly swaps that can enhance their nutrition while still keeping their meals delicious and satisfying: 1. Swap Sugary Cereals for Whole Grain Options Breakfast is an important meal, and it often sets the tone for the rest of the day. Many popular breakfast cereals are high in sugar and lack the nutrients your child needs. Instead of reaching for sugary cereals, try whole-grain options like oats, bran flakes, or whole-grain waffles. These options provide fiber, which aids in digestion, and essential vitamins that promote growth. You can add fresh fruit, nuts, or seeds to these whole-grain cereals to boost fiber and antioxidants. This simple swap will help keep your child full and energised until their next meal. 2. Swap Sugary Drinks for Water or Milk Soda and sugary fruit juices are loaded with empty calories and added sugars, which can contribute to obesity and other health problems. Instead of sugary drinks, encourage your child to drink water or low-fat milk. Water keeps them hydrated and supports their body’s functions, while milk provides essential calcium for strong bones and teeth. You can also try flavoured water with a splash of lemon or a few cucumber slices to add variety without extra sugar. If your child prefers smoothies, try making them at home with unsweetened yogurt, fresh fruits, and veggies for an added nutritional boost. 3. Swap White Bread for Whole Wheat or Whole Grain White bread is often stripped of its nutrients and fiber, while whole wheat or whole grain bread retains more vitamins, minerals, and fiber. By making this simple swap, you’re giving your child more sustained energy, as whole grains are digested slower and help maintain blood sugar levels. Whole wheat bread is also rich in B vitamins and iron, which are essential for growth and energy production. Try whole-grain wraps for sandwiches or use whole-wheat pizza dough for a fun family dinner. 4. Swap Fried Snacks for Baked Alternatives Many kids love crunchy snacks, but fried foods like chips or chicken nuggets are often high in unhealthy fats and calories. Instead of fried snacks, try baked alternatives that are lower in fat but still just as tasty. Baked sweet potato fries, air-fried chicken nuggets, or whole-grain crackers make a great swap. These options are packed with nutrients like fiber, vitamins, and minerals, and they can be seasoned with herbs and spices for added flavour. Another great option is roasting vegetables like carrots, zucchini, or cauliflower with olive oil and your favourite seasonings to make a crunchy, satisfying snack. 5. Swap Ice Cream for Yogurt Parfaits Desserts like ice cream are high in sugar and fat, and while occasional treats are okay, there are healthier ways to satisfy your child’s sweet tooth. Try swapping ice cream for homemade yogurt parfaits. Layer plain Greek yogurt with fresh fruit and a sprinkle of nuts, seeds, or granola. Greek yogurt is an excellent source of protein and probiotics, which are great for gut health, and the fruit adds natural sweetness and fiber. This swap allows you to control the ingredients, reduce added sugars, and add extra nutrients while still giving your child a fun, delicious treat. 6. Swap Processed Meat for Lean Protein Processed meats like hot dogs, sausages, and deli meats can be high in sodium and unhealthy fats. Instead, choose lean protein sources like chicken, turkey, fish, or tofu. These options are rich in essential nutrients such as protein, omega-3 fatty acids (in fish), and iron, all of which are crucial for growth and development. For sandwiches, try using lean turkey slices or even hummus and avocado for a nutritious, plant-based alternative. 7. Swap Candy for Fruit Snacks Candy and sugary sweets can contribute to tooth decay and an unhealthy diet. Swap out candy for naturally sweet fruits like berries, grapes, apple slices, or bananas. These fruits are packed with vitamins, minerals, and fiber, which support your child’s overall health. You can even freeze grapes or create fruit kabobs for a fun, kid-friendly snack. Additionally, offering dried fruit with no added sugar is another great alternative that can satisfy their sweet cravings while providing nutritional benefits. Conclusion Nutrition is key to supporting your child’s growth and development. By making small, simple swaps in their diet, you can help your child build healthy eating habits that will last a lifetime. Whole grains, fruits, vegetables, lean proteins, and healthy fats are all essential for their well-being. With these swaps, you can provide better nutrition, reduce unnecessary sugar, and still enjoy meals that your child loves. Sources:

March 19, 2025

Pregnancy Nutrition Myths: What’s Fact and What’s Fiction?

Pregnancy is an exciting yet overwhelming time, filled with advice from well-meaning family, friends, and social media. While proper nutrition is essential for both mother and baby, there are many myths surrounding what pregnant women should or shouldn’t eat. Let’s separate fact from fiction and ensure expecting moms make informed choices. Myth #1: You Need to Eat for Two Fiction: Many believe pregnancy requires double the food intake.Fact: While you need extra nutrients, excessive calorie intake can lead to unhealthy weight gain. The NHS recommends only about 300 extra calories per day in the second and third trimesters. Focus on nutrient-dense foods rather than increasing portion sizes unnecessarily. Myth #2: Avoid All Seafood Fiction: Many assume that all seafood is harmful during pregnancy.Fact: Certain fish like salmon, sardines, and trout are excellent sources of omega-3 fatty acids, crucial for the baby’s brain development. However, pregnant women should avoid high-mercury fish like shark, swordfish, and king mackerel. The FDA suggests eating 2-3 servings of low-mercury fish per week. Myth #3: No Caffeine Allowed Fiction: Some believe caffeine should be completely eliminated.Fact: While excessive caffeine can increase the risk of complications, moderate intake (200 mg per day, roughly one cup of coffee) is generally considered safe, according to the American College of Obstetricians and Gynaecologists (ACOG). Myth #4: Cravings Indicate Nutrient Deficiencies Fiction: Many think pregnancy cravings signal what your body needs.Fact: While some cravings may reflect minor deficiencies, they are more likely linked to hormonal changes. Instead of giving in to unhealthy cravings, try to opt for nutritious alternatives. Myth #5: Dairy Should Be Avoided Fiction: Some claim dairy causes excessive weight gain or allergies in the baby.Fact: Dairy is an excellent source of calcium and protein, essential for the baby’s bone development. Unless you have lactose intolerance or allergies, consuming dairy products like milk, cheese, and yogurt is beneficial. Myth #6: Spicy Food Can Induce Labor Fiction: Eating spicy food will trigger labor.Fact: No scientific evidence supports this claim. While spicy foods may cause heartburn or indigestion, they do not induce labor. Labor is triggered by hormonal and physiological changes rather than diet. Myth #7: Herbal Teas Are Always Safe Fiction: Many assume that all herbal teas are natural and safe.Fact: Some herbs can cause contractions or affect pregnancy. The American Pregnancy Association advises avoiding certain teas like chamomile, liquorice root, and raspberry leaf without consulting a healthcare provider. Stick to pregnancy-safe options like ginger or peppermint tea. Final Thoughts Proper nutrition is vital for a healthy pregnancy, but misinformation can lead to unnecessary restrictions or risky choices. Always consult with a healthcare provider or registered dietitian before making dietary changes. Sources:

March 5, 2025

When Should You Introduce Solid Foods to Your Baby?

Introducing your baby to solid foods is an exciting milestone! It marks the beginning of a new chapter in your baby’s development and exploration of the world of flavours and textures. However, knowing when and how to start can feel overwhelming for many parents. Here’s a comprehensive guide to help you navigate this important stage confidently. When Is the Right Time to Introduce Solids? Most health experts, including the World Health Organisation (WHO) and the American Academy of Paediatrics (AAP), recommend starting solid foods around 6 months of age. However, every baby is different, and the readiness for solids can vary. Signs Your Baby Is Ready for Solids: Important: Always consult your paediatrician before starting solids, especially if your baby was born prematurely or has any medical concerns. The Role of Breast Milk or Formula Breast milk or formula remains your baby’s primary source of nutrition until their first birthday. Introducing solids at 6 months is meant to complement milk feeds, not replace them. Begin with small amounts of food, gradually increasing as your baby gets accustomed to eating. How to Introduce Solid Foods 1. Start with Single-Ingredient Foods 2. Experiment with Textures 3. Watch for Allergens Common allergens include eggs, peanuts, dairy, wheat, soy, fish, and shellfish. Introducing these early (around 6 months) in small, controlled amounts may reduce the risk of allergies. Always consult your paediatrician if your baby is at high risk for allergies. 4. Focus on VarietyExpose your baby to a wide range of fruits, vegetables, proteins, and grains to help them develop a diverse palate. Foods to Avoid at First While many foods are safe for babies, there are some you should avoid: Tips for a Smooth Transition to Solids Frequently Asked Questions 1. What if my baby doesn’t like a certain food?It’s common for babies to reject new foods initially. Offer the same food multiple times over a few days or weeks. It can take 10-15 tries before a baby accepts a new flavour! 2. How much food should I offer?Start with 1-2 teaspoons of food once a day and gradually increase the portion as your baby becomes more interested in eating. 3. Can I use store-bought baby food?Yes! Choose options with no added salt, sugar, or preservatives. Alternatively, you can make simple purees at home. 4. Should I offer water?Around 6 months, you can offer small amounts of water in a sippy cup during meals to help your baby learn to drink. A Journey of Discovery Introducing solid foods is an exciting and messy adventure! It’s a time for your baby to explore new tastes and textures while continuing to rely on milk for most of their nutrition. Be patient, go at your baby’s pace, and enjoy this milestone together. Remember, every baby develops differently. Trust your instincts and consult your paediatrician with any questions or concerns. The goal is to create a positive and stress-free experience for both you and your little one as you embark on this journey!

February 26, 2025

Pregnancy Superfoods: What to Eat for Baby’s Development

When you’re expecting, your baby’s growth and development depend on the nutrients you consume. A balanced diet during pregnancy doesn’t just keep you healthy—it helps build your baby’s brain, bones, organs, and more. By incorporating nutrient-dense “superfoods” into your meals, you can give your little one the best start in life. It’s important to remember that every pregnancy is unique. Always consult your doctor or a registered dietitian before making major changes to your diet, especially if you have food allergies, medical conditions, or dietary restrictions. Here’s a guide to the top pregnancy superfoods and how they support your baby’s development. 1. Leafy Greens: The Powerhouses of Nutrients Leafy greens like spinach, kale, and Swiss chard are loaded with essential vitamins and minerals. How to enjoy them: Add leafy greens to smoothies, soups, or salads. 2. Eggs: Nature’s Multivitamin Eggs are a versatile and affordable source of nutrition. How to enjoy them: Scramble them for breakfast, or add boiled eggs to salads and sandwiches. 3. Fatty Fish: The Brain-Boosting Food Fatty fish like salmon, sardines, and mackerel are packed with omega-3 fatty acids. Consult your doctor: Because of concerns about mercury in fish, always check with your doctor about safe consumption amounts. How to enjoy them: Bake or grill salmon for a healthy dinner. 4. Berries: Antioxidant-Rich Snacks Strawberries, blueberries, raspberries, and blackberries are not only delicious but also incredibly nutritious. How to enjoy them: Add berries to yogurt, oatmeal, or smoothies for a tasty treat. 5. Greek Yogurt: A Calcium Boost Greek yogurt is a creamy, protein-packed snack that’s perfect for pregnancy. How to enjoy it: Top Greek yogurt with fresh fruit, nuts, or a drizzle of honey. 6. Nuts and Seeds: Nutrient-Dense Snacks Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and nutrients. How to enjoy them: Sprinkle seeds on salads or oatmeal, and snack on a handful of nuts. 7. Whole Grains: Sustained Energy Quinoa, brown rice, oats, and whole-grain bread provide lasting energy and important nutrients. How to enjoy them: Swap white rice for quinoa or enjoy oatmeal for breakfast. 8. Avocados: Healthy Fats for Growth Avocados are a creamy, versatile superfood loaded with nutrients. How to enjoy them: Spread avocado on toast, or add it to salads and smoothies. 9. Sweet Potatoes: A Beta-Carotene Boost Sweet potatoes are a delicious source of beta-carotene, a plant-based vitamin A. Consult your doctor: Excessive vitamin A can be harmful during pregnancy, so talk to your doctor about safe amounts. How to enjoy them: Bake sweet potato wedges or mash them as a side dish. 10. Beans and Lentils: Protein and Iron Powerhouses Chickpeas, black beans, lentils, and kidney beans are affordable and nutritious. How to enjoy them: Add beans to soups, stews, or salads, and try lentil-based curries or burgers. 11. Oranges and Citrus Fruits: Hydration and Vitamin C Oranges, lemons, and grapefruits are refreshing and nutrient-packed. How to enjoy them: Snack on fresh oranges or add lemon slices to water for a refreshing drink. 12. Water: The Unsung Hero While not technically a food, staying hydrated is just as important as eating well. How to enjoy it: Aim for 8-10 glasses a day, and flavour it with fruit or herbs if plain water feels boring. Tips for a Balanced Pregnancy Diet Final Thoughts A nutrient-rich diet during pregnancy isn’t just about physical health—it’s a way to nurture your baby’s development and set the stage for a healthy future. By focusing on these superfoods and consulting your doctor regularly, you can feel confident that you’re giving your little one everything they need to grow strong and healthy. Remember, balance and moderation are key. A mindful approach to nutrition—combined with your doctor’s guidance—will help make your pregnancy journey as smooth as possible.

February 25, 2025

Building a Healthy Snack Routine for Your Toddler

As parents, we all want to ensure that our toddlers grow up healthy and strong. One of the simplest yet most impactful ways to support their growth is by establishing a healthy snack routine. Snacks are not just fillers between meals; they’re an essential part of your child’s diet, providing nutrients that fuel their energy and development. Here’s how to create a balanced and fun snack routine for your little one. 1. Stick to a Schedule Toddlers thrive on routine, and having designated snack times helps them know what to expect. Ideally, offer snacks midway between meals, such as mid-morning and mid-afternoon. This prevents grazing throughout the day and ensures your toddler is hungry enough to eat at mealtimes. Consistency is key to promoting healthy eating habits. 2. Choose Nutrient-Dense Snacks Select snacks that are rich in vitamins, minerals, and other essential nutrients. Here are some healthy options to include: 3. Get Creative with Presentation Toddlers eat with their eyes first! Make snacks visually appealing to encourage them to try new foods. Use cookie cutters to shape fruits and vegetables into fun designs, or arrange snacks into a smiley face on their plate. Bright, colourful foods naturally draw their attention and curiosity. 4. Keep Portions Toddler-Sized Toddlers have small stomachs, so portion sizes should be appropriate for their age. Offering too much at once can be overwhelming. Start with a few small pieces and offer more if they’re still hungry. Remember, snacks are meant to complement meals, not replace them. 5. Involve Your Toddler Involving your toddler in snack preparation not only makes it fun but also encourages them to try what they’ve helped create. Simple tasks like washing fruits, spreading nut butter, or arranging snacks on a plate can give them a sense of independence and pride. 6. Limit Sugary and Processed Foods While it’s tempting to reach for convenient options, many store-bought snacks are loaded with sugar, salt, and unhealthy fats. Save treats like cookies or chips for occasional indulgences and focus on whole, natural foods for everyday snacks. 7. Stay Hydrated Offer water with snacks to keep your toddler hydrated. Avoid sugary drinks, and if you’re serving milk, ensure it’s within recommended daily amounts to avoid filling them up too much before meals. 8. Be Patient with Picky Eaters If your toddler refuses certain snacks, don’t give up! Keep offering a variety of healthy foods without pressure. It can take multiple exposures before they accept new tastes and textures. Stay calm and consistent, and celebrate small victories when they try something new. 9. Prep Ahead for Convenience Busy days can make it challenging to prepare snacks from scratch. Take some time to prep ahead by cutting up fruits and veggies, boiling a batch of eggs, or baking healthy muffins. Store them in toddler-friendly portions for easy grab-and-go options. 10. Lead by Example Your toddler learns by watching you. If they see you enjoying healthy snacks, they’re more likely to follow suit. Share snack time together whenever possible to create a positive and supportive eating environment. Final Thoughts Building a healthy snack routine for your toddler doesn’t have to be complicated. By prioritising nutritious options, maintaining consistency, and making it enjoyable, you’re setting the stage for lifelong healthy eating habits. Remember, it’s not just about feeding their bodies – it’s about nurturing a happy and adventurous relationship with food. Happy snacking!

February 14, 2025

Introducing Solid Foods: What to Know for Your Baby’s First Bites

Introducing solid foods to your baby is a significant milestone, filled with excitement and a touch of uncertainty. Navigating this new phase requires a balance of patience, preparation, and understanding of your baby’s readiness. Here’s what you need to know to embark on this culinary adventure confidently. Recognising the Right Time Most paediatricians recommend introducing solid foods when your baby is around 6 months old. At this age, babies typically show signs of readiness, such as increased head control, interest in watching others eat, and a diminished tongue-thrust reflex that allows them to swallow food more easily. Every baby is different, so it’s crucial to observe your child’s cues rather than strictly adhering to a timeline. Choosing the First Foods The first foods you introduce should be rich in nutrients and gentle on your baby’s digestive system. Iron-fortified single-grain cereals, such as rice or oatmeal, are often the go-to first choice. Pureed vegetables like sweet potatoes and squash, as well as pureed fruits such as apples and pears, are also excellent choices. It’s essential to introduce one food at a time, waiting three to five days before trying a new one, to monitor any potential allergic reactions. Creating a Safe Eating Environment Safety is paramount when introducing solids. Ensure your baby is seated upright in a high chair to reduce the risk of choking. Use soft spoons and shallow bowls to help them learn to eat comfortably. Always supervise meals and avoid foods that can pose a choking hazard, such as whole grapes, nuts, and chunks of hard food. Encouraging Healthy Eating Habits Introducing solids is not just about nutrition; it’s also about establishing healthy eating habits. Offer a variety of foods to expose your baby to different tastes and textures. Avoid adding salt, sugar, or honey to your baby’s food, as their bodies are not ready for these additives. Allow them to explore self-feeding once they are comfortable with purees, which can foster independence and fine motor skills. Handling Common Concerns Parents may worry about food allergies or intolerances. Symptoms can include rashes, vomiting, or diarrhoea. If you suspect an allergic reaction, consult a paediatrician immediately. Introducing common allergens like peanuts, eggs, and dairy should be done carefully and under medical guidance if there is a family history of allergies. Embracing the Mess Expect messiness and enjoy the experience. Babies learn through touch and play, and mealtimes are no exception. Use bibs, wipeable mats, and patience to manage the inevitable spills and smears. Introducing solid foods is a journey of discovery for both you and your baby. By paying attention to readiness cues, choosing nutritious first foods, and maintaining a safe and supportive environment, you can make this transition enjoyable and beneficial for your little one’s growth and development.

February 13, 2025

Seasonal suggestions to lift your lunchbox game

Many of us have kicked off 2025 looking for ways to embrace a healthier lifestyle. The trick, though, is to make changes that are sustainable. As we get busy with work and school, it’s all too easy for good intentions to fall by the wayside. One of the most meaningful changes you can make when it comes to healthier eating is to master weekday lunchboxes for both school and work. Packing your own lunchbox can ensure a balanced lunch, while controlling portion sizes and sticking to your monthly budget. The daily task of assembling healthy lunchboxes for the whole family may seem daunting, but there are a few strategies which can make the whole process easier. Jade Seeliger, a registered dietitian, emphasises the importance of using healthy ingredients such as dairy, vegetables and fruit, and keeping a focus on creating a balanced lunchbox that includes the major food groups. She says, “Including dairy such as yoghurt, maas or cheese provides quality protein as well as a spectrum of micro-nutrients that promote balanced eating. Buying in-season fruit and vegetables, such as the variety of stone fruit now available in-store, helps everyone get their recommended five to eight servings of vegetables and fruit each day. It’s also more affordable to buy in-season.” Included in her tips for easy, healthy lunchbox prep, Seeliger recommends bulk prepping; buying all the necessary items in bulk and preparing as much as possible ahead of time. Whilst this may seem like a time-consuming, tall task, it certainly saves time during the week when you’re on the go. “Prep and store easy-to-freeze foods like homemade muffins, cooked meatballs, date balls, or sliced cooked chicken breasts. These can be pre-portioned and frozen for quick lunchbox packing throughout the week,” she says. Working on the menu as a family is another strategy that Seeliger encourages. “When everyone has input, there’s more buy-in, which helps avoid the dreaded full lunchbox returning back home,” she says. “Identify a few favourite healthy lunchbox options that can be rotated through the week to keep things fresh and exciting.” This rotation also ensures consistency, and variety will keep things from getting boring. Cooking extra at evening meals so that you have leftovers that can be used for lunchboxes the next morning, is an easy way to promote variety. According to The Food-Based Dietary Guidelines for South Africa (FBDG), vegetables and fruit should be eaten daily as they are packed with fibre, vitamins and minerals that are associated with a reduced risk of many nutrition-related diseases. When it comes to fruit, there is a lot of choice, but it is often best for both you and your pocket to eat what is locally in season. Until the end of March, stone fruit is in season and provides a variety of abundance, including firm and juicy peaches, succulent plums and deliciously sweet nectarines. “Stone fruit is very easy to incorporate into your diet because it’s so versatile. Peaches, nectarines and plums travel well and are a delicious way of making sure everyone gets one or two servings of fruit during weekday lunches,” says Wilechia van der Westhuizen of Juicy Delicious. “Peaches, plums and nectarines are refreshing on a hot day, easily available and packed with dietary fibre and immune-boosting vitamins A and C.” South African grown stone fruit also blends perfectly with dairy. A fresh peach milkshake or nectarine yoghurt smoothie makes for an ideal, nutrient-dense drink on-the-go. Dairy products that can be easily added to lunchboxes include yoghurt, milk, maas and cheese. Maretha Vermaak, the registered dietitian at Rediscover Dairy, explains how dairy products like milk and yoghurt contribute to a healthy diet. “Milk is nutrient-rich and contains a unique mix of high quality, slow and fast digesting proteins, minerals and vitamins,” she says. “The essential nutrients in milk are beneficial for people of all ages, children and adults alike. There are multiple options to choose from, ranging from full-cream milk to fat-free and lactose-free milk, catering for diverse dietary preferences and needs so that everyone can be accommodated.” Vermaak points out that single servings of yoghurt are simple and convenient to include in lunchboxes. Dedicating a time and place for packing lunchboxes is essential, says Seeliger, emphasising how this builds consistency and becomes part of a routine. This does not have to be a dull, monotonous process either. “Make it an enjoyable activity—whether that means packing them together as a family, listening to music, or tuning into a favourite podcast. When it feels like a fun part of the routine, you’re more likely to stick to it,” says Seeliger. A healthy lifestyle is not about strict perfection all the time, but rather about balance. According to Seeliger, “A small treat now and then is perfectly fine as part of a well-rounded lunch!” Elevate the daily lunchbox by using a compartmentalised one, such as the ADDIS Munch On The Go Bento Box which is proudly manufactured in South Africa. Here are two recipes, created by Jade Seeliger for Juicy Delicious, to inspire your lunchbox prep: Asian-Inspired Nectarine & Feta Salad Jar This fresh salad combines the sweetness of nectarines with the tangy creaminess of feta, topped with a delicious Asian-style dressing. A perfect summer salad! If you are taking your salad on the run, remember to place the dressing at the bottom of the jar or container so that it doesn’t make your salad ingredients soggy. Peach & Yoghurt Parfait A fun layered snack that combines the sweetness of peaches with creamy yoghurt for a delicious and satisfying treat perfect for a snack or as a lunchbox filler. And another two recipes that you can add to the weekly lunchbox plan: Chicken and Peach Meatballs Sandwich Sushi Rolls

February 12, 2025

Here’s how to whip up a no-regrets Valentine’s Day meal… filling and delicious too!

Catering for a health conscious audience? Then you can confidently whip up this romantic meal for two with our healthy Valentine’s Day dinner recipe. Super quick to pull together and pure eye-candy! Recipe below….. Mushroom Harvest Bowl Serves 2 Ingredients: Pickled cauliflower: Avocado dressing: Harvest bowl ingredients: Method: For the pickled cauliflower: For the avocado dressing: To assemble the bowls: Sprinkle everything with the toasted seeds. Serve with a wedge of blood orange and the avocado dressing on the side. Image and Recipe Credit: The South African Mushroom Farmers’ Association

February 11, 2025

2025 Food trends: Mushrooms tick the box again!

Each November, The Innova Top 10 Trends for the coming year are published based on extensive research into global food and beverage markets. Those for 2025 take clear note of climate concerns, sustainability issues, food safety and personal wellness, boxes all ticked by the production methods used to grow fresh mushrooms and by the highly nutritious composition of fresh fungi themselves. One recent consumer trends survey by the Innova Market Insights group shows that consumers rank quality ingredients as hugely important. “Consumers are seeking ingredients with elevated features such as health benefits, nutrition, freshness and shelf life, and naturalness,” notes Food Stuff South Africa in its report on the trends list. That’s another tick for mushrooms, which are hugely nutritious, boasting robust amounts of antioxidants, selenium, riboflavin and vitamin D; with fresh mushrooms being the only significant source of plant-based vitamin-D! Fungi are also low in sodium and contain both fibre and plant-protein. Another big check-mark for mushrooms is that while people love eating plant-based meals, Innova notes that consumers are no longer in love with processed versions and faux-meat. “[Consumers] want choices that are less processed, more natural, have better taste and texture, offer health benefits, and support the environment. Consumer sentiments along with concern about health risks from eating ultra-processed foods are forcing companies to reimagine their development of plant-based products,” reports Food Stuff South Africa. Fresh mushroom varieties like big browns, which are readily available in every supermarket, are perfect meat substitutes – without having to really change your favourite recipes as the meaty texture and rich flavour of mushrooms make the swap seamless. Food guru Martha Stewart’s website says that “trends tend to build on each other, and likely a lot of the popular phenomenon we’ve been seeing in 2024 will continue to proliferate through the next 365 days. That is, “swicy” is likely here to stay for a while, mushrooms will be everywhere, [and] ‘girl dinner’ will celebrate its second birthday “Swicy” is sweet-heat, and your basic mushroom carries the combination extremely well. However supermarket fungi are really finding their whoa-Nelly moment in girl dinners – the TikTok trend that explores the more snacky, less formal eating experience that women tend to favour when eating alone and on days they don’t feel the need to produce a full meal for the family. Search ‘girl dinner’ online and a million easy options will stack your screen, from quick mushroom pastas to mushrooms on toast and easy egg dishes, like Double Mushroom Omelette https://rebrand.ly/rxz26qc. Another trend we’re excited to have mushrooms lean into in the coming year is “crunch”, which the highly influential Whole Foods Market’s Trends Council has listed as the “texture of the moment” for 2025, saying “from crispy grains and granola to sprouted and fermented nuts to roasted chickpeas and mushroom chips – consumers are increasingly reaching for these items to enhance meals and add texture to breakfast, lunch and dinner.” So dehydrators plugged in, or ovens set to low, mushrooms are moving into crispy, crunchy territory, and we’re onboard for the experience! Alternatively, you can explore crunch in other, less time-consuming ways, like rustling up a batch of Mushroom Popcorn https://rebrand.ly/vodfo49, for the purposes of both snacking and sprinkling over other foods to get that crisp finishing texture. Whichever trends you embrace for 2025, you’ll find mushroom recipes at https://bit.ly/31Tza3V that will make your meals more interesting, delicious and healthy. Enjoy the journey! Mushroom Popcorn Recipe and Image Credit : The South African Mushroom Farmers’ AssociationIngredients: 300g baby button mushrooms½ cup Panko breadcrumbs½ cup biltong dust1 cup plain popcorn 1 tsp chilli flakes½ lemon, zested1 tbsp sesame seeds2 tbsp hoisin sauce2 tbsp soy sauceOlive oil for frying Method: Blitz the popcorn in a food processor until you’ve made chunky crumbs. Mix the panko, popcorn crumbs, biltong dust, chilli flakes, sesame seeds and lemon zest in a large mixing bowl and set aside. In a non-stick frying pan add a drizzle of olive oil and sauté the mushrooms until they release their water and begin to brown. Add the soy sauce and hoisin and roll them around to glaze each one. Allow the sauce to reduce and become sticky. Toss the glazed mushrooms in the popcorn mix making sure each one is well coated. Serve as a snack in jars or cones at a party or while watching your favourite tv show.

February 11, 2025

Pregnancy Nutrition: Foods to Boost Energy and Wellness

Pregnancy is a beautiful journey filled with anticipation and excitement, but it can also be physically demanding, leaving many expectant mothers feeling tired and drained. Proper nutrition plays a crucial role in boosting energy and promoting wellness during this time. Ensuring that both mother and baby are well-nourished can make a remarkable difference in the pregnancy experience. Here’s a guide to some essential foods that can help boost energy and wellness during pregnancy. 1.Whole Grains Whole grains like oats, quinoa, and brown rice are excellent sources of carbohydrates, the primary energy source for the body. Unlike refined grains, whole grains are rich in fibre, which aids digestion and helps maintain steady blood sugar levels, preventing the energy crashes that can lead to fatigue. 2. Lean Proteins Incorporating lean proteins such as chicken, turkey, beans, and lentils into your diet is crucial for maintaining energy levels. Proteins not only support the growing baby’s development but also help in repairing and building tissues, which is vital as the body undergoes numerous changes during pregnancy. 3. Fruits and Vegetables A colourful array of fruits and vegetables provides essential vitamins and minerals necessary for maintaining energy and boosting immunity. Options like spinach, bananas, and oranges are packed with nutrients like vitamin C, potassium, and folate, which are vital for the health of both mother and baby. 4. Nuts and Seeds Almonds, walnuts, chia seeds, and flaxseeds are powerhouse foods rich in omega-3 fatty acids, protein, and fibre. These nutrients are essential for brain development and can also help in increasing energy levels. Eating a handful of nuts or adding seeds to your meals can be a quick and easy way to boost your nutrient intake. 5. Dairy Products Calcium is crucial during pregnancy for the development of the baby’s bones and teeth. Dairy products like milk, yoghurt, and cheese are rich in calcium, vitamin D, and protein, which can help keep the expectant mother’s bones healthy and prevent osteoporosis. 6. Hydration Staying hydrated is often overlooked but is a vital aspect of maintaining energy levels. Dehydration can lead to fatigue and other complications. Drinking plenty of water, herbal teas, and natural juices can ensure adequate fluid intake. 7. Iron-rich Foods Iron is essential for producing haemoglobin, which carries oxygen in the blood. During pregnancy, the need for iron increases to support the growing baby and placenta. Foods such as red meat, spinach, and lentils can help prevent iron-deficiency anaemia, which is a common cause of fatigue. Conclusion Maintaining energy and wellness during pregnancy is essential for the health of both mother and baby. Incorporating these nutrient-rich foods into your daily diet can make a significant difference in how you feel. Always consult with your healthcare provider to tailor a nutrition plan suited to your specific needs. Remember, a well-nourished pregnancy can lead to a healthier and happier journey for both you and your little one.

February 7, 2025

Introducing Happa Foods

Just launched in South Africa, organic Happa Foods brings you a range of healthy and delicious baby foods that are super convenient for busy parents. Happa is dedicated towards making food that’s healthy, tasty, fulfilling and organic for your baby’s development. They are organic, free from unnecessary additives, and packed with pure fruits and veggies. Happa is a brand that’s not only about nutrition, but also about simplifying life for busy, health-conscious parents. The range consists of ready-made cereals, puree pouches, puffs and yogo melts. What makes Happa special is that it’s made by parents, for parents. As a father himself, Happa founder Pankaj knows how important it is to give children the very best when it comes to nutrition. Happa is created to be an option that parents can truly trust—organic, free from unnecessary sugars and additives, and made with high-quality fruits and vegetables. Each product is crafted to be as close to natural as possible, so parents don’t have to compromise on quality or convenience. Happa isn’t just baby food; it’s a way to support our children’s health and growth with real, clean ingredients Happa Foods is available from Makro Online, selected Clicks Stores, Takealot.com and medhealthsup.com Happa Founder’s Story: Happa was born in 2018, out of real-life struggles that our founder, Pankaj along with his wife Pali, faced as parents. While traveling with their young daughter, they quickly discovered how hard it was to find healthy, convenient food options for kids. Every meal option seemed packed with sugar, artificial ingredients, or preservatives. Frustrated by the lack of genuinely healthy choices, Pankaj decided to take matters into his own hands. He envisioned a line of baby foods that parents could trust: organic, free from unnecessary additives, and packed with pure fruits and veggies. And so, Happa was born—a brand that’s not only about nutrition but also about simplifying life for busy, health-conscious parents. Today, Happa offers a range of organic baby foods that are as close to nature as possible, tailored for little ones but loved by parents too. We’re proud to provide new-age families with a better choice, one that’s inspired by a parent’s love and commitment to giving their kids the best start in life. Happa Founder’s Word: How did you come up with the idea for this product? The idea for Happa came from a personal need. My wife, Pali, and I struggled to find healthy, on-the-go options for our daughter while traveling; everything seemed packed with sugar, preservatives, or artificial ingredients. We wanted something natural and nutritious, but it was nearly impossible to find. We realised that other parents were likely facing the same challenge. So, we created Happa—a line of pure, organic baby food made from fruits and vegetables, free from additives. Our goal was to give new-age parents a truly healthy, convenient option for their little ones, and it’s incredibly fulfilling to see so many families benefit from it. What makes your product special? What makes Happa special is that it’s made by parents, for parents. As a father myself, I know how important it is to give my daughter the very best when it comes to nutrition. We created Happa to be an option that parents can truly trust—organic, free from unnecessary sugars and additives, and made with high-quality fruits and vegetables. Each product is crafted to be as close to natural as possible, so parents don’t have to compromise on quality or convenience. Happa isn’t just baby food; it’s a way to support our children’s health and growth with real, clean ingredients What has been the best part of your experience? The best part of my experience has been hearing from parents who feel relieved knowing they can trust what they’re feeding their little ones. As a parent myself, I understand the peace of mind that comes with providing the best nutrition. Every story of how Happa has made a positive difference for a family reminds me why we started this journey, and it’s incredibly fulfilling. Happa Range: Cereal: Puree: Puffs: Melts: Happa Cereal: Happa Brown Rice Cereal 200g – R94.69 Happa Brown Rice Cereal is a nutritious and versatile meal option, ideal for babies transitioning to solid foods. Made from 100% natural brown rice, it is rich in fibre, vitamins, and minerals, promoting healthy digestion and growth. The product is free from preservatives, artificial flavours, and added sugars, ensuring a wholesome and safe choice for young children. It’s easy-to-cook formula makes it convenient for busy parents to prepare quick, nutritious meals. Packaged in a 200g airtight pouch, it retains freshness and quality. Happa Brown Rice Cereal is a trusted choice for health-conscious families seeking a balanced and tasty meal option for their little ones. Happa Brown Rice Cereal is a perfect first food for your little one. Happa cereals are made with traditional recipes passed down through generations, ensuring the best taste and quality for your baby. Happa Brown Rice Cereal is made with wholesome ingredients, providing essential nutrients for your baby’s growth and development. With a variety of options including brown rice and oats, these cereals are also free from artificial preservatives, colours and sweeteners making them a healthy choice for your little one. Happa cereals are easy to digest and suitable for tiny tummies. Happa Oatmeal Cereal 200g – R94.69 Happa Cereal Oatmeal 200g is a nutritious and versatile meal option, ideal for babies transitioning to solid foods. Made from 100% natural oats, it is rich in fibre, vitamins, and minerals, promoting healthy digestion and growth. The product is free from preservatives, artificial flavours, and added sugars, ensuring a wholesome and safe choice for young children. It’s easy-to-cook formula makes it convenient for busy parents to prepare quick, nutritious meals. Packaged in a 200g airtight pouch, it retains freshness and quality. Happa Cereal Oatmeal is a trusted choice for health-conscious families seeking a balanced and tasty meal option for their little ones. Happa Oatmeal Cereal is a perfect first food for your little one. Happa cereals are made with traditional recipes

February 4, 2025

Fun lunch box ideas for fussy kids

The team at Krazy Kiwi Kookbox have put together some fun ideas to keep your kids’ lunchboxes exciting and interesting, especially for those slightly more fussy children. Main Items Snacks Treats Tips for Picky Eaters For any assistance with meals visit www.kookbox.co.za

February 4, 2025

The critical role your gut plays in determining overall health and wellbeing

Registered nutritionist, Judith Johnson talks about the fundamental importance of gut health for general wellbeing and the critical role fibre plays in healthy gut function. Did you know that Hippocrates proclaimed, “All disease begins in the gut,” nearly 2500 years ago? He wasn’t wrong! Your gut health is more important than we ever believed. It’s not just about processing and eliminating food. Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health! (Ref 1,5,2) Gut health is essential in the prevention of almost every functional bowel disorder, and begins with the amount and type of fibre you eat. Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon) producing a by-product known as short chain fatty acids. These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs. (Ref 4) Your gut is your barometer to your health. Bowels need to eliminate 1-3 x day, resembling soft serve ice cream consistency. This usually requires around 35g fibre daily ,eaten with enough fluid to allow the fibre to swell and break down. This can be achieved with 9 serves of fruit and vegetables per day. (ref 6) The importance of fibre for healthy gut function: Microbial diversity and your immune system The more fibre you eat, the better your microbial diversity. This leads to a better immune response, lowered inflammation and the ability to repel pathogens. (Ref 1, 2) Fibre also provides pre- and pro-biotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance. (Ref 4) It is through microbial diversity that we get improved absorption of nutrients and better breakdown (digestion) of food particles. Reduction of inflammation Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease) to malabsorption, reflux, GERD (gastro-oesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues, through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. (Ref 5) Gradually increasing fibre to 35g per day as well as ensuring adequate water intake will provide a better microbial balance and reduce inflammatory triggers. Blood glucose control Fibre added to a meal will also lower the glycaemic response. We suggest eating your salads and vegetables first or adding extra fibres to the beginning of all meals. This includes vegetable and fruit fibres as well as guar gums/psyllium fibres and seed fibres. (Ref 7) Cardiovascular disease (Cholesterol levels) A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals (Ref 9) Fibre acts as a natural cholesterol binder – helping the body rid itself of excess cholesterol. Fibre intake (Psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). (Ref 8,9) Toxin clearing The colon plays a critical role in our daily elimination of everything our bodies don’t need. The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. Skin health such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins. Mental health More and more research is focussing on the gut microbiome and its role in mental health. The possibility of conditions such as attention-deficit hyperactivity disorder, autism spectrum disorder, bipolar disorder, major depressive disorder and schizophrenia being linked to gut health is increasingly being studied. The mechanisms of action are not well understood but microbial diversity is known to improve neurotransmitter production. (Ref 2, 10) . Fibre is therefore known for helping create better moods and where the saying “ a happy gut means a happy brain “ comes from. Healthy Weight There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety: eating your vegetables or fruit first helps feel full quickly and for longer and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables) (Ref 3, 7) Our modern world and current lifestyles are increasingly focussing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plants fibres to keep us healthy. An easy way to help reach a better fibre intake if you are not adequately and actively eating optimally for gut health is through Cool Stool™. Cool Stool™ is currently available on www.coolstool.co.za, Faithful To Nature, Takealot, selected Wellness Warehouse stores, and selected pharmacies and health stores nationwide. View the expanding and updated stockists list on https://www.coolstool.co.za/stockists Instagram: https://www.instagram.com/keepitmovingwithcoolstool/ Facebook: https://www.facebook.com/keepitmovingwithcoolstool Article References Ref 1:Gut microbiota, metabolites and host immunityhttps://pubmed.ncbi.nlm.nih.gov/27231050/ Ref 2:Role of intestinal microbiota and metabolites on gut homeostasis and human diseaseshttps://pubmed.ncbi.nlm.nih.gov/28061847/ Ref 3:Dietary Modulation of Gut Microbiota Contributes to Alleviation of Both Genetic and Simple Obesity in Childrenhttps://pubmed.ncbi.nlm.nih.gov/26425705/ Ref 4:Why prebiotics are as important as probioticshttps://experiencelife.lifetime.life/article/why-prebiotics-are-as-important-as-probiotics/ Ref 5:Diet and microbiota linked in health and diseasehttps://pubs.rsc.org/en/content/articlelanding/2018/fo/c7fo01820g Diet and microbiota linked in health and disease Ref 6:Health benefits of fruits and vegetableshttps://pubmed.ncbi.nlm.nih.gov/22797986/ Ref 7:Dietary fibre: influence on body weight, glycaemic control and plasma cholesterol profilehttps://pubmed.ncbi.nlm.nih.gov/20593113/ Ref 8:Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trialshttps://pubmed.ncbi.nlm.nih.gov/30239559/ Ref 9:Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyseshttps://pubmed.ncbi.nlm.nih.gov/35449060/ Ref 10:The Microbiota-Gut-Brain Axis in Psychiatric Disordershttps://pubmed.ncbi.nlm.nih.gov/36232548/ Judith Johnson is a private practicing registered consulting dietician with 25 years of experience in personalized integrated

January 20, 2025

School and work lunchbox ideas from Krazy Kiwi Kookbox!

School and work lunchbox ideas from Krazy Kiwi Kookbox! 1. Quinoa and Veggie Power Bowls Ingredients: Instructions: 2. Chicken and Avocado Wraps Ingredients: Instructions: 3. Greek Yogurt Parfait Ingredients: Instructions: 4. Veggie and Hummus Pita Pockets Ingredients: Instructions: 5. Brown Rice Sushi Bowls Ingredients: Instructions: 6. Chickpea Salad Ingredients: Instructions:

November 12, 2024

HEALTHY MEAL IDEAS FOR CHILDREN

Healthy eating is an important lesson you can teach your children. The example you set is the best way to help your kids make smart food choices and to develop a positive relationship with food. A healthy, balanced diet is not just good for kid’s bodies, it’s good for their brains, too. The right foods can improve brain function, memory, and concentration. Like the body, the brain absorbs nutrients from the foods we eat, and these 10 “superfoods” can help children boost their brainpower. Fatty fish, such as salmon, is a good source of omega-3 fatty acids that are needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills. TRY: Make salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative. Eggs are a great source of protein, and their yolks have choline, an important nutrient for memory development. TRY: A homemade breakfast wrap, loaded with veggies for a quick and healthy breakfast before school. Kids love peanut butter, and that’s a good thing since this healthy snack is packed with vitamin E, an antioxidant that protects nerve membranes. It also has thiamin, which is good for the brain, and glucose which gives energy. TRY: Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery. Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system. TRY: Add whole grains to most meals by switching to whole grain breads, wraps, and crackers. Oats and oatmeal are excellent sources of energy and brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best. TRY: Oatmeal can be a base for almost any topping such as apples, bananas, blueberries or even almonds. Berries can help improve memory and are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. Look for strawberries, cherries, blueberries, and blackberries – the more intense the colour of the berry, the more nutrition it has. TRY: Berries can be used in smoothies or just as they are for healthy snacks or desserts. Bean, beans, good for the heart… so the saying goes. They are also good for kid’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. TRY: Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal. Vegetables with rich, deep colour are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups. TRY: Replace potato or corn chips in your child’s lunch with baked sweet potato wedges or easy-to-snack-on veggies such as sugar snap peas or baby carrots. B vitamins are necessary for growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults. TRY: Low-fat cheese sticks make a great to-go snack and are a good source of calcium. Lean beef or meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school. Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers. Beans have what is called nonheme iron, which needs vitamin C to be absorbed so have them eat their veggie burgers or beans with good sources of vitamin C such as peppers or orange juice. TRY: Grilled lean-meat kabobs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for your next braai!

October 16, 2024

Healthy Eating Habits for Children

Healthy eating is an important lesson you can teach your children. The example you set is the best way to help your kids make smart food choices and to develop a positive relationship with food. A healthy, balanced diet is not just good for kid’s bodies, it’s good for their brains, too. The right foods can improve brain function, memory, and concentration. Like the body, the brain absorbs nutrients from the foods we eat, and these 10 “superfoods” can help children boost their brainpower. Fatty fish, such as salmon, is a good source of omega-3 fatty acids that are needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills. Make salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative. Eggs are a great source of protein, and their yolks have choline, an important nutrient for memory development. Try a homemade breakfast wrap, loaded with veggies for a quick and healthy breakfast before school. Kids love peanut butter, and that’s a good thing since this healthy snack is packed with vitamin E, an antioxidant that protects nerve membranes. It also has thiamin, which is good for the brain, and glucose which gives energy. Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery. Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system. Add whole grains to most meals by switching to whole grain breads, wraps, and crackers. Oats and oatmeal are excellent sources of energy and brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best. Oatmeal can be a base for almost any topping such as apples, bananas, blueberries or even almonds. Berries can help improve memory and are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. Look for strawberries, cherries, blueberries, and blackberries – the more intense the color of the berry, the more nutrition it has. Berries can be used in smoothies or just as they are for healthy snacks or desserts. Bean, beans, good for the heart… so the saying goes. They are also good for kid’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal. Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups. Replace potato or corn chips in your child’s lunch with baked sweet potato wedges or easy-to-snack-on veggies such as sugar snap peas or baby carrots. B vitamins are necessary for growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults. Low-fat cheese sticks make a great to-go snack and are a good source of calcium. Lean beef or meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school. Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers. Beans have what is called nonheme iron, which needs vitamin C to be absorbed so have them eat their veggie burgers or beans with good sources of vitamin C such as peppers or orange juice. Grilled lean-meat kabobs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for your next braai!

October 15, 2024

The power of dairy nutrition for active teenagers

Making sure that children get the right nutrition daily to support their healthy growth, development, and active lifestyles can be a concern for parents. This is amplified when our children participate seriously in sports, which increases the intensity and frequency of athletic demands on their bodies. Whether your child is just starting out in school sports or is showing promise as a future star, understanding sports nutrition is crucial to their performance, recovery, and overall health. The basics of sports nutrition for active kids Registered Dietitian, Rosey Lombard says, “A balanced diet is foundational to sports nutrition. However, when it comes to children who are playing sports regularly, there are several important overlays that include focused nutrition that supports performance during training and competition, as well as post-sports recovery and long-term health.” A well-rounded diet for active children includes: Carbohydrates – the primary energy source for the brain and muscles during sports. Carbohydrates could be a source of dietary fibre, and are essential for gut health. Foods like bread, rice, potatoes, fruit and vegetables provide the energy needed to prepare for and power through high-energy activities. Proteins – the building blocks necessary for muscle development, growth and repair. A varied diet that includes milk, yoghurt, cheese, chicken, fish, eggs and legumes. This typically meets a child’s daily protein needs without the need for additional supplements. Fats – vital for smooth functioning of body cells and providing concentrated energy. Healthy fats from sources like avocado, peanut butter, olive oil, and nuts can help boost the energy (kJ) content of meals without adding too much volume. Vitamins and minerals – richly found in colourful fruits and vegetables to support all systems in the body. While vitamins help support the immune system and promote overall health, minerals such as potassium and magnesium are essential for muscle function. The role of dairy in sports nutrition and recovery “Dairy products play a significant role in the diet of young athletes, says Maretha Vermaak Registered Dietitian at Rediscover Dairy, “They provide high-quality protein, which is crucial for improving performance and aiding recovery after exercise. Research shows that as little as 500 ml of milk or flavoured milk after high-intensity training has all the right ingredients to help replace, repair and grow muscle tissue that broke down during exercise. Having a recovery drink that is nutrient-rich such as milk within an hour after a workout helps your body to maintain energy levels and limits tissue breakdown, making it possible to train just as hard the next day. In addition to protein, dairy provides carbohydrates for energy; potassium, sodium, and magnesium to replace electrolytes lost through sweating, and fluid to prevent dehydration. Dairy is particularly high in calcium, a mineral that is essential to build and maintain strong bones and support muscle function.” Examples of ideal post-exercise dairy-based snacks include: Milk or flavoured milk Yoghurt or drinking yoghurt Fruit smoothies made with yoghurt and milk Cereal with milk or yoghurt Cheese sandwiches Baked potatoes with cottage cheese Tailoring nutrition to your child’s needs Every child is different, and their nutritional needs vary depending on factors such as age, intensity of activity, and personal preferences. Parents should focus on providing sufficient kilojoules to provide energy for daily functions, growth, sports performance, and recovery. Rosey advises, “One way to ensure that your child receives enough energy is by adding healthy fats to meals and snacks. Examples of this would be to add peanut butter to a smoothie or avocado to a cheese sandwich or a handful of nuts to their lunchbox. Fats contain more than double the energy per gram compared to carbohydrates or proteins, making them a dense source of calories.” Pre-training fuel and hydration – Before training, it’s crucial to fuel your child with a carbohydrate-based snack. This could be a quick smoothie, yoghurt with fruit, cereal with milk, or peanut butter and jam toast. Hydration is equally important—encourage your child to drink water or milk throughout the day to maintain optimal hydration levels. Recovery after training – After training, the goal is to replenish the energy expended and support muscle recovery. Within the first hour post exercise, ensure that your child is getting a snack that contains both carbohydrates and some protein. A good example of this would be a flavoured milk, yoghurt with fruit, or a cheese and honey sandwich. If your child doesn’t feel like eating, a smoothie or milkshake can be a good alternative to kickstart the recovery process. Rosey concludes, “For parents, sports nutrition for their kids need not be complicated, especially if you already have a strong foundation of daily balanced meals. Then it is just a matter of being aware of sufficiently meeting energy needs before sports and focusing on protein-rich snacks for recovery after sports. There’s a wide range of choice of how parents can meet the nutritional needs of their budding athletes, and luckily many dairy products are amongst kids’ favourite foods.” For more information on the benefits of dairy and sports nutrition for children, visit https://www.rediscoverdairy.co.za/sport-nutrition/ For dairy ideas and recipes join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

September 19, 2024

Breastfeeding Awareness

With Breastfeeding Awareness Week (1-7 August 2024) coming up, mothers face a multifaceted journey. They encounter common challenges such as latching difficulties, lack of support, and workplace obstacles. This week aims to shift the stigma surrounding breastfeeding and formula feeding, highlight the critical role of support networks, and explore solutions to these challenges. Why Mothers Stop Breastfeeding Breastfeeding is often portrayed as a natural and straightforward process, but many mothers face significant hurdles that lead to early cessation. Among the most common reasons are: Latching Difficulties: A proper latch is crucial for effective breastfeeding, yet many infants struggle to latch correctly. This can result in pain for the mother and insufficient milk transfer for the baby. Latching issues often stem from anatomical challenges, lack of immediate postnatal support, or both. Lack of Support: Successful breastfeeding requires a supportive environment. Without encouragement from family, friends, and healthcare providers, mothers may feel isolated and overwhelmed. Community support, breastfeeding groups, and access to lactation consultants are vital for sustaining breastfeeding practices. Returning to Work: The transition back to the workforce is a significant barrier. Without adequate facilities for pumping and storing milk, and without flexible schedules, many mothers find it difficult to maintain their breastfeeding routine. Concerns about Milk Supply: Many mothers worry about their milk supply being insufficient. This concern can be fuelled by societal pressures, misinformation, or a lack of visible milk during pumping sessions. Understanding normal feeding patterns and growth indicators can alleviate these concerns. Shifting the Stigma Breastfeeding is a personal journey that can vary greatly from one mother to another. Some may breastfeed for a short time, while others may continue for years. It’s important to recognise and normalise this variability. There is a societal stigma attached to not breastfeeding, often exacerbated by the phrase “breast is best.” While breastfeeding has many benefits, it is essential to acknowledge that fed is best. Formula feeding can be a healthy alternative, providing necessary nutrients and allowing mothers who cannot or choose not to breastfeed to ensure their babies are well-nourished. High-quality formula products are designed to closely mimic breast milk, supporting infant growth and development. Supporting mothers means respecting their choices and providing the resources they need to nurture their babies. Importance of Support & Men as Breastfeeding Champions Support networks play a crucial role in helping mothers achieve their breastfeeding goals. Lactation consultants and healthcare providers offer invaluable assistance in overcoming breastfeeding challenges. Additionally, fathers and partners can be powerful advocates, providing emotional and practical support that enhances the breastfeeding experience. By being present, encouraging, and helping with tasks that ease the mother’s burden, partners can significantly contribute to a successful breastfeeding journey. Workplace Challenges Returning to work presents unique challenges for breastfeeding mothers. Employers can support breastfeeding by providing lactation rooms, scheduled pumping breaks, and flexible working hours. These accommodations help mothers continue breastfeeding without compromising their work responsibilities, fostering a more inclusive and supportive workplace environment. Relevant Statistics and Benefits of Breastfeeding According to the World Health Organisation (WHO): Globally, rates of exclusive breastfeeding in the first six months of life have increased by 10 percentage points over the past decade, reaching 48% in 2023, nearing the World Health Assembly target of 50% by 2025. Significant progress is observed across various regions, with 22 countries in Africa, Asia, Europe, and Oceania documenting increases of more than ten percentage points in exclusive breastfeeding since 2017. Breastfeeding offers numerous benefits, including optimal nutrition, immune support, and bonding opportunities between mother and baby. It also contributes to the mother’s health, reducing the risk of certain cancers and postpartum depression. Progress and Challenges While global rates of exclusive breastfeeding are improving, many mothers still face barriers, especially in the workplace. We call on policymakers to prioritise breastfeeding rights and support initiatives that enable mothers to breastfeed without barriers. As Breastfeeding Awareness Week approaches, it’s important to reflect on the diverse experiences of breastfeeding mothers. By understanding the challenges they face, shifting societal perceptions, and providing robust support networks, we can create a more supportive and empathetic environment for all mothers. Vital Baby is proud to contribute to this cause by offering support and innovative products designed to aid mothers throughout their breastfeeding journey. Let’s work together to normalise this journey, celebrate every mother’s choice, and ensure that all babies receive the nourishment they need.

August 2, 2024

Simplifying Your Child’s Nutrition

Ensuring your child gets the right nutrients can be challenging amidst the chaos of daily life. Choose Alula Gold Kid 4-in-1 nutrition – a comprehensive solution designed for kids aged 3 years and older, dubbed as Super Nutrition for Super Kids. This 4-in-1 drink packs a powerful punch, offering protein, vitamins and minerals in a convenient package. Protein supports muscle growth, while vitamins and minerals help boost overall immune function. Why choose Alula Gold Kid 4-in-1? Firstly, convenience reigns supreme. With this product, there’s no need to juggle multiple supplements or worry about missing crucial nutrients. It streamlines the process, ensuring your child’s nutritional needs are met with ease. Quality is paramount, and we deliver. This commitment to excellence provides peace of mind for parents. Moreover, taste matters. Yet, Alula Gold Kid has zero added sugar and comes in two variants, ready-to-drink and powder formula, making it a breeze to incorporate into your child’s routine. Overall, Alula Gold Kid 4-in-1 simplifies your child’s nutrition. By providing essential nutrients in one convenient drink, it takes the guesswork out of ensuring your child thrives. Make Alula Gold Kid a staple in your child’s daily routine and pave the way for their future.

July 23, 2024

Unlocking the Power of Breastfeeding with Medela

Breastfeeding is one of the most intimate and rewarding experiences for a mother and her baby. Tt can however sometimes be challenging to find the right products to support this journey. Medela is committed to providing innovative and reliable breastfeeding solutions to ensure that every mother can enjoy this special bonding time. Medela’s range of breast pumps covers all the potential needs of breastfeeding mums: from initiating breastfeeding for a prematurely born baby with the highest-standard, hospital-grade breast pump Symphony (available to rent), to expressing milk to cover the odd night out with the high-performance manual pump Harmony, to exclusive expressing with our Freestyle Hands-free pump. All Medela breast pumps feature 2-Phase Expression™ technology, which mimics babies’ natural sucking rhythms, allowing mums to express more breast milk in less time. Medela Freestyle Hands-Free Double Electric Breast Pump For the modern, on-the-go mom, the Medela Freestyle Hands-Free Double Electric Breast Pump is a game-changer. This pump is designed to provide maximum flexibility, allowing moms to pump hands-free while continuing with their daily activities. The lightweight, compact design is perfect for busy moms who need to pump at work, home, or on the move. With its double pumping feature, it significantly reduces the time needed for each expressing session. The Freestyle also has a rechargeable battery and a digital display, ensuring you have everything you need for a seamless pumping experience. Medela Swing Maxi Double Electric Breast Pump The Medela Swing Maxi Double Electric Breast Pump is another excellent choice for moms seeking efficiency and comfort. This double electric breast pump is designed to express milk from both breasts simultaneously, saving valuable time and increasing milk production. Its compact and portable design makes it ideal for both home and travel use. The Swing Maxi is equipped with Medela’s 2-Phase Expression technology, which mimics a baby’s natural sucking rhythm, ensuring maximum comfort and efficiency. Whether you’re at home or on the go, the Swing Maxi makes the breastfeeding journey smoother and more manageable. Medela Solo Electric Single Breast Pump For moms who prefer a single pump, the Medela Solo Electric Single Breast Pump is a great option. It offers simplicity and ease of use with its compact design and intuitive controls. The Solo features Medela’s 2-Phase Expression technology, which mimics babies’ natural sucking rhythm. This pump is perfect for moms who need a reliable, efficient option for occasional pumping. Its lightweight and portable nature ensures you can take it anywhere, whether you’re at home, at work, or traveling. Medela Harmony Manual Breast Pump The Medela Harmony Manual Breast Pump is a fantastic option for moms who prefer a more traditional, manual pumping method. This lightweight and portable pump is ideal for occasional use and provides a quiet, discreet pumping experience. The Harmony features Medela’s 2-Phase Expression technology, allowing you to switch between stimulation and expression phases easily. It’s perfect for moms who need a backup pump or prefer manual expression for comfort and control. Medela South Africa is dedicated to supporting moms on their breastfeeding journey by offering a range of high-quality, innovative breast pumps. Whether you need the hands-free convenience of the Freestyle Hands-Free, the efficiency of the Swing Maxi, the simplicity of the Solo, or the control of the Harmony, Medela has a solution that fits your lifestyle. You can hire a Medela Symphony Hospital Grade Breast Pump for 4 weeks for ONLY R999.00. Contact Lorraine at [email protected] or 011 445 3300 and jump onto your breast-pumping journey with us. For more information about these products and to find the right pump for you, visit Medela South Africa’s website Medela breast pumps are available at selected Dis-Chem, Baby City Clicks, Takealot, Fedisbest.

July 8, 2024

Why dairy has a significant place in sustainable diets

Many South African consumers are becoming more aware of the climate change impacts of their food choices and are looking for practical ways to shift towards a more sustainable diet. Including more vegetables and fruit, whole-grains and legumes in our family meals is certainly more environmentally friendly. However, sustainable diets must also be healthy diets and because of their unmatched nutritional quality, animal-based foods such as dairy play a vital role in sustainable diets. It’s important to understand what the experts mean when they talk about sustainable diets. Environmental factors are an important consideration but so are nutritional needs, affordability and whether the diet is culturally acceptable. A sustainable diet must be one that is accessible, affordable as well as good for the planet and people’s well-being. According to registered dietitian at Rediscover Dairy, Maretha Vermaak, “A healthy diet consists mostly of plant-based foods and includes moderate amounts of eggs, dairy, poultry, and fish, and small amounts of red meat. This balance of a variety of foods is really important. Diets that are predominately or exclusively plant-based may lack several micronutrients, such as vitamin B12, iron, calcium, and zinc, which are essential for the body’s functioning and the prevention of nutritional deficiencies. Not only are animal-source foods such as dairy rich in most of these micronutrients, but their bioavailability is also higher compared to plant-sourced foods. Another important consideration when it comes to sustainable diets is that consuming a diet that exceeds a person’s energy requirements is regarded as an environmental burden. Reducing overconsumption and improving the energy balance of your diet will have both health and environmental benefits. This is relevant in countries such as South Africa where we have such high rates of overweight and obesity.” Because diets are culturally based and geographically influenced, different populations have certain nutritional challenges. For instance, in South Africa calcium intake is low across all age groups, and researchers have attributed this in part to a low consumption of dairy. Therefore, the South African food-based dietary guidelines encourage the consumption of milk, yoghurt or maas on a daily basis. Professor Mieke Faber, Extraordinary Professor at North West University explains, “The impact of dietary shifts on health and the environment is context-specific due to diverse food systems and discrepancies in food security and nutritional status across and within countries. In most high-income countries, consumption of animal-source foods should be limited because of high risks of non-communicable diseases (NCDs) and environmental footprints. So, shifts towards a more plant-based diet will simultaneously reduce health risks and environmental impact. However, in many low- and middle-income countries with a high prevalence of nutrient deficiencies and undernutrition such as South Africa, diversifying the diets and increasing the intake of animal-source foods will be needed to supply adequate amounts of essential nutrients, with a consequent increase in environmental impact. Under these circumstances, meeting dietary requirements and nutrition targets would be the priority, with a somewhat higher environmental impact as a trade-off.” As you think of ways to make your family’s diet more climate friendly and sustainable, you need to take into account healthy balance and nutritional quality as well as consider other factors around food consumption that impact on the environment: Eating more plant-based foods – experiment with ways to include more vegetable and fruit, legumes, grains, nuts and seeds in your meals. Some ideas include planning meals that use a variety of differently coloured vegetables, adding leafy greens and tomato to your cheese sandwich or spinach and red pepper to an omelette. Try out delicious recipes for meals that are plant-based and boost the nutritional quality by including legumes and dairy. Limiting highly processed foods – reduce the amounts of nutrient-poor sugary beverages, salty snacks and high fat take-aways that you purchase every month. Instead focus your food budget on food choices that are nutrient-dense such as fresh vegetables, fruit, milk, yoghurt and maas. Cultivate an interest in cooking from scratch, and make preparing healthy meals and lunchboxes a fun, team effort in your home. Swapping out red meat – Use smaller portions of beef and add legumes such as beans, lentils and chickpeas to bulk up a stew, curry, mince sauce or casserole. It helps to plan fewer red meat-based meals in a month, opting instead for chicken, fish or vegetarian alternatives. Reducing your food waste – many consumers don’t realise that our collective food waste is a major contributor (around 10%) to global greenhouse gas emissions. So, cutting down our food waste is one of the most effective ways that consumers can lead more climate friendly lives. This means planning your meals, shopping only for what you need, storing food correctly, freezing surplus food whenever possible, giving away excess food and making sure you use perishable food items such as dairy before their expiry dates. Recycling, reusing and repurposing food packaging waste – while food packaging has a protective role, it is a major contributor to environmental pollution. Actively reduce your use of single-use plastics and use reusable shopping bags for your food shopping. In addition, set up a family system for recycling, reusing or repurposing your food packaging waste to reduce your household’s impact on the environment. Growing anxiety about the climate crisis is motivating more people to be open to adapting their diets and this presents an opportunity for us to also improve our food choices for better health. Every shift we make towards climate friendly lifestyles must include our focus on nutritional quality and its impact on our well-being, all within the framework of our food budgets. This means that nutrient-dense, affordable, accessible foods such as dairy will have a long future when it comes to being part of sustainable diets.

June 7, 2024

Beyond the Classroom: Dibber’s Seed-to Spoon Philosophy Fosters Healthy Habits

Dibber International Preschools is a leader in early childhood education based on the Nordic model and international standards. Ursula Assis, Country Director of Dibber International Preschools, emphasises the importance of early childhood development and literacy in shaping the futures of young learners. “At Dibber, we believe that a well-rounded education begins with the basics, which includes literacy and cognitive skills and well rounded practices like mindful eating,” says Assis. The Importance of Mindful Eating in Early Education Mindful eating is a practice that involves being fully attentive to one’s food and using all senses to enjoy and appreciate meals. At Dibber, cultivating this habit in young children can significantly improve their lifelong health and well-being. Assis notes, “By teaching children to engage with their food mindfully, we are helping them to develop healthy eating habits that will serve them well throughout their lives.” The Dibber Meal Concept, focuses on nutritious, seed-to-spoon meals that are integral to our educational approach. “Nutrition is as vital to a child’s development as any academic subject,” Assis states. “Our meal concept is designed to nurture not just the body but also the mind, making every meal an opportunity for learning and growth.” Activities and Benefits for Attendees Mindful eating and its benefits for children, include: Enhancing sensory experiences and appreciation for food. Recognising hunger cues to prevent overeating. Promoting better digestion through thorough chewing. “Understanding and nurturing the connection between body and mind from an early age is crucial,” concludes Assis.

June 6, 2024

Children and nutrition

Adequate baby and child nutrition is imperative in order to achieve appropriate growth & development, build defence against infections and to decrease the overall incidence of life-threatening disease in childhood. Approximate energy, protein, iron, and folate requirements during childhood Age Energy kJ/day Protein g/day Iron mg/day Folate mcg/day 0-6 months 2700 13 6 65 7-12 months 3500 14 10 80 1-3 years 5500 23 10 150 4-8 years 7000 30 10 200 9-13 years 10000 45 18 300 (Adapted from the National Academy of Sciences- USA) Baby nutrition (0-6 months) During the first 6 months of life most nutrient requirements are met by exclusive breastfeeding. Babies should thereafter be weaned onto solid foods such as vegetable feeds and cereals. It is important to view weaning as both a nutritional and developmental experience as babies explore various tastes and textures. Breastmilk is advantageous because it contains several active enzymes, hormones, and growth factors. Breastmilk also has antibacterial and antiviral properties. Research has also shown that breastfeeding can delay the onset of allergy. The Baby Friendly Hospital Initiative (BFHI) was launched in 1991 by the World Health Organization to support breastfeeding mothers. Infant and toddler nutrition (1-3 years) This age group requires a good balance between breastfeeding and complementary feeds. It is recommended to start with a few teaspoons of nutrient dense food prepared hygienically. It is important to track the weight of the child during this crucial period of weaning. Food fortification is another implementation that helps prevent iron deficiency and nutritional anaemia. Child and teenager nutrition (5-12 years) Eating habits developed during this stage of development sets the scene for the approach to food well into adulthood. Encouraging three healthy meals a day is recommended but appetite may decrease during this phase which may worry parents. However, the incidence of childhood obesity is on the rise in South Africa which can put children and teenagers at significant risk for chronic conditions such as type 2 diabetes and hypertension. Malnutrition Malnutrition may present as an abnormally high or low body mass, poor growth, failure to thrive, swelling of soft tissue (oedema) and recurrent infections due to a compromised immune system. Inappropriate intake of energy and protein may lead to malnutrition. Furthermore, certain micronutrient deficiencies may lead to unique signs & symptoms, such as Vitamin A deficiency or iron deficiency. Protein energy malnutrition (PEM) This type of malnutrition depends on how long protein and energy has been insufficient for the child. Other factors that impact the severity of PEM include age of the child and other associated vitamin, mineral and trace element deficiencies. It is vital to keep track of a child’s weight for height which can be a useful indicator of protein and energy intake. Vitamin A deficiency Vitamin A is found in milk, egg yolk, fish oils, some vegetables and fruits. The diets of children with Vitamin A deficiency are often deficient in other nutrients. A deficiency in Vitamin A can cause dry eyes, night blindness and an increase in the severity of serious infections. Research has shown that Vitamin A supplementation during complicated measles decreases the duration of complications. If Vitamin A deficiency is suspected, a dose of Vitamin A should be given immediately. Vitamin A should be made easily available for children at local clinics and hospitals. Diets rich in Vitamin A containing foods should be encouraged such as green leafy vegetables, pumpkin, squash and carrots. Vitamin B complex deficiency Vitamin B complex can protect against disease and is essential for metabolic processes. Some signs of Vitamin B complex deficiency include dermatitis, diarrhoea, dementia, mood instability and anaemia. Good food sources of B vitamins include, meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens and seeds. Vitamin C deficiency Vitamin C facilitates the absorption of iron. Interestingly, cow’s milk is low in Vitamin C and breastmilk is rich in Vitamin C. Other sources of Vitamin C are citrus fruits, broccoli, berries, melons, potatoes, papaya, guava and tomatoes. Vitamin C deficiency results in poor collagen, poor wound healing, bleeding and haemorrhage. Iron deficiency This can occur commonly in especially the first year of life because milk is low in iron. Iron deficiency can lead to a poor immune system causing an increase in infections, gastrointestinal symptoms, impaired effective absorption of food and vitamins, impaired thermoregulation, fatigue, and impaired cognitive function. Zinc deficiency Zinc is a trace element which aids in metabolic processes and immunity. It also helps maintain epithelial integrity and growth. Zinc deficiency is associated with growth faltering, low birth weight babies and skin lesions. Zinc supplementation is widely available for those children who may require it. Prevention of nutritional disorders Good health education as early as during and after pregnancy, at clinics and schools is critical. The use of Road to health booklets, growth and weight charts should be easily accessible in order to prevent malnutrition. “My plate” is one tool accessible on www.myplate.gov. This resource will allow children to explore food ideas and serves as a visual reminder to make healthy food choices. Conclusion My hope is for all children to grow up healthily while cultivating a positive attitude towards food. Food is vital fuel providing energy that can allow our children to thrive if chosen appropriately and in the correct portion sizes. The caregiver is the most important individual in a child’s life. You can make it easier for your kids to choose healthy options by keeping fruits and vegetables on hand and nutrient-dense foods easily available in the home. Sit down as a family and indulge in nutritious, wholesome meals together. A balanced diet is a balanced body. Dr Candice Shah Specialist Paediatrician Netcare- N1 City Hospital, Cape Town

April 3, 2024

Mushrooms are a Super Cool Superfood in 2024!

According to global trend analysts and pundits from the food industry, 2024 is going to be another great year for mushrooms! Whole Foods in the US each year puts out its predictions on what we will be eating, and those in the know say they’re pretty accurate year in and year out! According to Forbes, top of the 2024 Whole Foods list is “putting the ‘plant’ back in ‘plant-based’”. “With the rise of flexitarian and vegan diets, many meat-free alternatives have flooded the market,” explains the news magazine. “However, it seems consumers are not necessarily interested in animal alternatives made from a long list of products they do not understand, and would rather eat veggie burgers and other products made of vegetables and ingredients they can understand.” “Consumers are looking for healthier and more sustainable products,” agrees Adam Leman, lead fermentation scientist at the Good Food Institute in Washington, speaking on cultivated meat alternatives in the Hob Hill Gazette of August last year. “Mycoprotein (protein from fungus) requires far less caloric input to produce one calorie for human consumption as compared to animal protein. Additionally, it’s high in fibre, very low in fat and has no cholesterol.” The mycoprotein he speaks of is derived from mycelium, the root system of mushrooms, which contains all nine amino acids needed to form a complete protein. It can be grown quickly and is set to take the alt-meat category by storm. Culinary professionals from the US Specialty Food Association’s Trendspotter Panel are in full agreement with the fungi forecast, declaring that “Mushrooms are mushrooming! “Mushrooms for taste, mushrooms for texture, mushrooms for health benefits,” they add, saying that in the coming months “people will discover mushrooms in every food and beverage category” – think social media already going wild for mushroom coffee! Netherlands’ Innova Market Insights actually noted the significant rise in fungi consumption since 2018 to name mushrooms one of their most up-and-coming ingredients of ’24. Clearly it’s past time to start seeking out simpler plant-based products with fewer ingredients and additives, or take the leap straight to nature’s easiest meat substitute – the Big Brown mushroom, also known as a portabella. Light on the pocket, packed with nutrients, and always available in supermarkets, mushrooms can be treated just as you would a burger patty or a piece of steak. No stress or fuss, and always delicious. And even if you don’t want to make your mushrooms the centrepiece of every meal, they’re always happy to take on a side roll. In fact, the fungi side game is really strong, from Greek Mushroom & Potato Salad https://rebrand.ly/j2yjr05 to Mushroom Gravy https://rebrand.ly/cat3xw2 and Coconut Creamed Greens & Mushroom https://rebrand.ly/xo98dbx! Other trends set to impact the dinner table this year: Food as medicine. This is especially appealing among young people, whether for disease prevention or cure. See https://rebrand.ly/gv4ygyo for many of the reasons mushrooms are so good for you. Plant-based seafood. It’s been around for a while, but is expected to gain traction as new products come to market. Don’t worry, if fish flavours aren’t your thing, there’s always the fungi. Water conservation and stewardship of the plant are being taken ever more seriously by diners worldwide. Go to https://rebrand.ly/fgc25iq for mushrooms’ sustainability credentials. Global flavours. Buy local and use the spice aisle to travel with your tastebuds. According to Whole Foods, TikTok’s “Little Treat Culture” is about to move mainstream. It’s about creating little moments that bring a fizz of joy to your life, so that perfect (mushroom) mouthful is about to become everything! Feed your appetite for fresh mushroom dishes at https://bit.ly/31Tza3V.

February 28, 2024

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viewed_cookie_policy	11 months	The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.

Cookie	Duration	Description
_ga	2 years	This cookie is installed by Google Analytics. The cookie is used to calculate visitor, session, campaign data and keep track of site usage for the site's analytics report. The cookies store information anonymously and assign a randomly generated number to identify unique visitors.
_gid	1 day	This cookie is installed by Google Analytics. The cookie is used to store information of how visitors use a website and helps in creating an analytics report of how the website is doing. The data collected including the number visitors, the source where they have come from, and the pages visted in an anonymous form.

Cookie	Duration	Description
_gat_gtag_UA_18530557_4	1 minute	No description
pron_ip	session	No description
pvc_visits[0]	1 day	This cookie is created by post-views-counter. This cookie is used to count the number of visits to a post. It also helps in preventing repeat views of a post by a visitor.
tk_ai	session	Gathers information for WordPress by themselves, first party analytics tool about how WP services are used. A collection of internal metrics for user activity, used to improve user experience.