Nutrition - Parenting Hub

Advice from the experts

Dairy hacks to get more goodness, for much less

Winter is approaching in this second year of the pandemic, and the ongoing threat of COVID infection combined with the advent of colds and flu season has us doubling down on the best ways to support immune function. While no foods or dietary supplements can prevent COVID-19 infection, good nutrition plays a significant role in building a strong and healthy immune system. Wholesome dairy products play an important role in healthy diets, and this is why dairy is recommended by food-based dietary guidelines around the world. Evidence from ongoing research suggests that nutrient-rich dairy products can support a healthy immune system. These nutrients found in dairy, are important for optimal immune function: High-quality protein Vitamin A Zinc Selenium Vitamin B12 In addition, many fermented dairy products contain active bacterial cultures such as probiotics, which may support healthy gut microbiota. The gut microbiome plays an essential role in building and maintaining the immune system. In our efforts to prevent sickness in the family, it makes sense to ensure that dairy is part of our daily eating regime. However, infrequent shopping trips due to COVID, as well as budget constraints may well be impacting on how much dairy is available in the home. Rediscover Dairy has shared these hacks to help you easily get dairy in your family’s diet, at least three times a day, for less. Dairy budget hacks Across the many dairy options available, there are quality products across a wide range of price points. If your budget has got tighter, check out the more affordable dairy ranges – you certainly don’t have to choose a luxury, or even mid-priced cheese to give your family a delicious cheesy meal or snack. Shop the specials and buy cheaper bulk or ‘two for one’ options whenever you can: Larger tubs of yoghurt often offer more value for money and can be decanted into smaller containers for a snack or lunchtime treat. Although yoghurt has a long fridge life, if you do find you have surplus it freezes well and makes fantastic healthy frozen treats, such as iced lollies for kids. Big blocks of hard cheeses such as cheddar and gouda usually offer good value for money. Grate it all before its use-by-date and freeze the surplus in smaller quantities for quick and easy use. Butter is frequently on special, enabling you to buy extra units which you can freeze. Dairy storage hacks Food waste is a major drain on the household budget, so actively prevent dairy foods from going to waste in your house through meal planning and proper storage. Fresh milk, fresh cream, sour cream, butter, maas, buttermilk, yoghurt and many cheeses can all be frozen so that they’re available for much longer than the use-by-dates: Fresh milk freezes well but should be defrosted in the fridge. Cream, sour cream, maas and buttermilk can be frozen, but are best used for cooking once defrosted. If you have reduced your shopping trips because of COVID, buy long-life dairy products that can be stored over the long term in the pantry. There’s a range of long-life milks available, as well as long-life cream. Glass jar cheese spreads can be kept in the pantry until they are opened, and then still have a long life in the fridge. They are not only good for snacks and sandwiches but can be used in cheeses sauces and as toppings. Substitute longer life dairy products – for instance, fermented dairy products such as buttermilk, maas, yoghurt and kefir naturally have longer fridge shelf life than fresh dairy products due to the activity of the gut friendly bacteria. They can all be great substitutes for fresh milk in many baking and bread recipes. You can also easily find many delicious recipes where they are the featured wet ingredient. Store cheeses in a dry, airtight container in the fridge. Add a paper towel to absorb any moisture. If mould does develop on the outside of cheese, simply slice it off at a depth of 0.5 to 1cm. Give new life to the natural rinds of hard cheeses such as pecorino or parmesan by adding them to your winter soups while cooking. They are completely edible, and as they simmer in the broth impart a delicious umami, cheesy flavour. Do-it-yourself cottage cheese The whole family loves cottage cheese and it is incredibly easy to make at home, using only two ingredients! You will need: 2 litres full-cream milk 500 ml maas A muslin or cheese cloth Method: Mix together the milk and maas and cover. Let it stand in a warm place and allow to curdle. Do not stir. This process can take up to 24 hours, so be patient. Line a colander with the clean muslin cloth or cotton dishtowel and suspend it over a bowl. Once your mixture has curdled, gently ladle the curds into the lined colander to strain the curds from the whey over the course of the next few hours. Gently stir the curds every so often to help it along. Scoop the cottage cheese into a clean bowl, cover and refrigerate. It is ready for use. You can add flavours of your own choice for savoury or sweet uses. Homemade cottage cheese can be the star of a delicious and healthy breakfast or lunch. For more delicious, dairy-inspired family treats visit https://www.rediscoverdairy.co.za/resources-and-tools-2/tasty-treats/

April 28, 2021

Keep on and power up immunity and antioxidants

The Covid-19 pandemic continues to teach us tough lessons and it’s an ongoing fight. The bigger picture is that whether we are travelling, at work, home or school, our bodies are continuously responding to tiny organisms that can cause disease. Germs like viruses and bacteria are everywhere, and it is our immune system which protects us. While there is no magic “healthy pill”, there are proven ways to boost our immunity superpowers. Proper face masking, frequent handwashing and sanitising and social distancing are a good start. But there’s more we can do to protect ourselves and our loved ones against threats to our health and wellbeing: Support your immune system with good nutrition that is packed with immune boosting nutrients and a variety of antioxidants. Eat at least two fruits and four portions of veggies a day. The deeper the yellow, orange, red or purple colours of fresh produce the better. Move more, especially if you are in a sedentary job. It has been shown that fewer sick days are taken by people who do regular aerobic exercise. Even 20 minutes of brisk walking for five or more days a week boosts our immunity. Sleep is essential for good health. Quality sleep helps us to be more resilient to everyday stress and, improves energy and moods. Supplement with protective antioxidants. A one-a-day, every day, immune boosting nutritional supplement like Nativa Immune Complex® contains a powerful combination of antioxidants, vitamins, mineral and herbals. These provide antioxidant protection and help strengthen natural immune defences. Around R126 for a month’s supply. Power up with extra Vitamin C when health needs or stress levels increase, if smoking, or during a change of season. High dose Vitamin C supports immune function and offers antioxidant protection to help maintain good health. Have a look at Nativa’s new Vitamin C range. It is suitable for children from 4 years old. 500 mg Vitamin C (from 4 years of age). 1000 mg Vitamin C (from 9 years of age). Around R80. Add in some sunshine power with Nativa Vitamin D3 which is essential for immunity, bone and brain health, and muscle function. Vitamin D3 is of value particularly for those who get little sun exposure or who have dark skins. 1000IU Vit-D (from 6 years of age) around R100. All products are available from Takealot, Dis-Chem, Clicks and selected pharmacies nationwide. WIN! Stand a chance to win a R500 Takealot voucher.

March 4, 2021

Cheese, full of goodness and a lunchbox fav

Versatile and delicious, it’s incredibly easy to make cheese one of your family’s three-a-day dairy options, every day. Like other dairy, cheese is also a firm favourite with kids. Used as a tasty topping, an essential ingredient and a go-to sandwich filler, cheese also stands alone as a nutritious and satiating snack. Packed with protein, calcium, phosphorus and other essential nutrients, cheese, in all its many varieties, deserves its place as a healthy food item in your family’s diet. Understanding the benefits of cheese, how to choose it and how to use it will help you to plan, shop and enjoy including cheese across breakfast, lunch and supper, and the snacks in between. Natural cheese is a fermented food, and while its exact origins are unknown, there is evidence from Ancient Rome and Ancient Egypt that the goodness of cheese has been recognised for thousands of years. Cheesemakers use milk, salt, beneficial bacteria and a natural enzyme known as rennet as the foundations for producing a vast array of cheeses. Different formulae and ageing processes result in different textures, flavours and colours that are all packed with goodness. Maretha Vermaak, the registered dietitian at Rediscover Dairy says, “Cheese can make a significant contribution to your daily nutrient requirements – from the protein that supports healthy bone and muscle development and repair of body tissue; to the dental protection we get from the calcium and phosphorus by having cheese directly after a meal. As parents who are concerned about good nutrition for our growing children, it is great that cheese is also so completely delicious.” When it comes to choosing the cheeses we include in our family’s meals and snacks, value for money is often top of mind. Luckily, today’s cheese options range all the way from luxury to everyday prices and there’s something to fit every budget. Proper storage of cheese also impacts on affordability because you want to avoid any food waste. Many cheeses freeze well, enabling you to buy specials or cheaper bulk options and safely freeze for later use. It often works well to buy a big block of a harder cheese such as cheddar or gouda, grate it all before its use-by-date and freeze the surplus for quick and easy use. Processed cheese spreads can be stored in the pantry until they are opened, and some varieties of cheeses, including sliced processed cheese, have longer shelf lives in the fridge. It’s always important to check the labels when it comes to storage and the nutrient content of a food item. Proper meal planning, and shopping for value for money can help you to include more cheese, more often. Another factor for many busy parents is convenience. The reality of our daily lives is that we often need fast solutions and time-savers. It helps to have nutritious options such as cheese on hand so that we can quickly prepare daily meals, snacks and lunchboxes. A good example of this is glass jar cheese spreads which are healthier options than many other bread spreads, or sliced or portioned cheese products that are grab-and-go, and a great way to control portions. When it comes to lunchboxes, cheese is always a winner, some tips include: Plan for lunchboxes – plan before you shop, and pack lunchboxes before the morning rush Involve your children – in preparing their school snacks and lunches. They learn about nutrition and how to share chores, and you can have fun together Keep it different – it may seem easier to keep doing one thing but embracing a variety of lunchbox foods encourages your children to try new foods as they develop and prevents boredom and lack of interest in eating their school lunches Aim for balance – growing children benefit from a variety of nutrients, even when it comes to snacks and lunchbox lunches. Make sure you are including protein sources like cheese, milk and yoghurt as well as carbohydrate sources like bread and crackers. Don’t forget to add fresh fruit and veg too. Hydration is essential – dehydration can have adverse effects on your child’s performance at school. Water and milk are top choices. Rather avoid sugary drinks. For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

February 23, 2021

Minimize added sugar in your child’s diet

It’s true. Your baby or toddler was born with a sweet tooth! Children this age naturally prefer sweet tasting foods, including breastmilk. Did you know that babyhood and toddlerhood are critical periods in shaping and influencing your child’s eating habits and taste preferences? Upon introducing solids, it’s important to offer a wide variety of textures and flavors. When it comes to food choices, quality matters most! After all, they have tiny tummies that can only hold so much at one time. Because of this, it’s especially important to offer foods that are rich in nutrients, without any undesirable extras, like added sugar or salt. Some foods naturally contain sugar, such as fruit, some vegetables and dairy products. Added sugar can be in obvious sources like desserts and sugary beverages. But added sugar can also sneak into less obvious sources including flavored yogurts, breakfast foods like cereals and waffles, and even condiments like spaghetti sauce and ketchup. While we want to include good-for-you sources of natural sugars (think fruits, vegetables and yogurts with no added sugar) in our baby or toddler’s diet, we do want to keep out the not so good-for you added sugars. Keeping the added sugars in your child’s diet to a minimum is important in helping reduce the risk of various health conditions. Unhealthy weight gain, tooth decay, and attention/behavioral issues have all been associated with excessive intake of added sugars. Because research shows diets with fewer added sugars are better for our health, there are new laws governing the inclusion of these on our food labels. Moving forward, the government will be requiring food manufacturers to include the amount (in grams) of added sugars on the Nutrition Facts Panel. This will give us a much better idea of what is actually in our foods, in terms of naturally occurring versus added sugar. Here are some other ways to limit your child’s intake of added sugars: Offer mostly whole foods. Serving foods in their natural state, such as fruits and veggies, allows you to know exactly what you are feeding your baby or tot. Processed foods like crackers and other packaged goods can be not- so- obvious harbors for added sugars, check labels and offer no added sugar versions. Be mindful of “kid-friendly” foods. Specific foods aimed towards kids, like yogurts and cereal bars, can still contain too much added sugar. Look for and choose products that don’t include any of these sugars. Be a food label decoder. In addition to seeing the word “sugar” on food labels and ingredients lists, other words can indicate the presence of a sugar that is not naturally occurring in the product. Examples of these include: honey, agave, fructose, dextrose, corn syrup, and molasses. Becoming familiar with the many names of sugar will help you better understand what is in specific products. Meal plan. Preparing meals at home gives you more control over what goes into the foods you make for you and your family. Avoid sugary drinks. Avoid offering your baby or toddler beverages that are high in sugar like fruit beverages, sodas and iced teas. Even though 100% fruit juices do not contain any added sugar, no fruit juice is recommended for infants younger than 12 months. For toddlers 1- 3 years of age the intake for fruit juice should be limited. Limiting your child’s exposure to added sugars will help contribute to a healthy start! We love… Super Smart Pouches: Retail Selling Price: R42,50 Nourish your growing tot with this tasty blend of organic bananas, beets, and strawberries. To help support brain health, each pouch contains 20mg of DHA and 100mg of choline making this pouch perfect for wholesome, on-the-go eating! Stockists: Happy Family Organics products are available at Baby City, Babies R Us, Wellness Warehouse, Clicks, Spar, Pick n Pay, Baby Boom, Dis-Chem, Medicare Pharmacies, Takealot, Babies Africa, Faithful To Nature.

February 12, 2021

What to eat during pregnancy

A healthy diet is important for everyone, but now you are pregnant, choosing the right food is more important than ever before, as your baby is relying on you to provide all the nutrients they need to grow and develop.

February 4, 2021

Nutrition for growing bodies has never been easier

The Harvest Table launches its Kids Range Say goodbye to the mealtime battle zone with The Harvest Table’s new kids range of products which promises to provide the right nutrients for growing bodies. Catherine Clark, Owner and Founder of The Harvest Table, says that she understands first-hand what it’s like to try and get children to eat healthily. “I have two kids, Joshua (12) and Emma (9), and I understand this daily struggle all too well. What’s worse, when I don’t get it right, I’m left feeling guilty that they are not getting the right nutrition for their growing bodies. These products have allowed me to provide them with a meal replacement option that is not only nutritious but tasty and convenient too,” she says. Catherine adds that not unlike most kids, her children are drawn to fun packaging, and so, she and her team made an effort to create a vibrant range that is not only earth-consciously packaged but appealing to children too. The range features a variety of eight shakes for kids aged 3-6 and tweens aged 7-12. “We’re proud to launch a range that features different packaging for girls, boys and different age groups. We did not want to produce one-size-fits-all packaging, but rather, products that were inviting and appealed to the child’s imagination, all while making the parent’s job easier,” she adds. Each shake contains prebiotics, probiotics, protein, magnesium, barley grass juice, and lion’s mane mushrooms. The shakes are flavoured with chocolate or blueberry, so they are guaranteed to be a firm favourite in your home. Catherine explains the benefits of the ingredients below: Collagen: Collagen consists of protein building blocks, otherwise known as amino acids, which are essentially structural components found in the bones. Collagen is surrounded by calcium and phosphate, which help form mineralised (hard) bone. Children need to include it in their diet as they go through peak bone-building years at around age 10. The more collagen they have in their bodies, the more readily available it is for their bones. Bone broth: Bone broth contains gelatine which is essential for restoring the gut. It seals up holes in your stomach, heals the lining, and nourishes the gut with essential nutrients. It contributes to a well-functioning digestive system and thus helps the body absorb nutrients easily. Lion Mane mushroom: Lion Mane mushroom contributes to the production of nerve tissue growth and brain cells, which can suffer damage over time. It works throughout the body, and not just in the brain by repairing damaged nerve tissue, regenerating nerve fibres, and also improving the communication between neurons and axons. It also supports cognitive functioning, boosts mental focus, and improves memory. Probiotic: Probiotics are essentially bacteria that is found naturally in our gut. It coexists with harmful bacteria, which can set off the balance in your gut, leading to irregular bowel movements, constipation and diarrhoea. Probiotics help counter the negative effects of the bad bacteria and thus, improve gut health and function. Prebiotic: Prebiotics stimulate the growth of beneficial bacteria and balance in the gut. By promoting changes in the gut bacteria, prebiotics directly affect the mucosal immune system, which is the bodies defense mechanism against toxins. This results in decreased susceptibility to inflammatory diseases. “Parents no longer have to worry about their children getting enough nutrients. This meal replacement can be prepared with three tablespoons of the shake, 250ml of water and three ice cubes, all blended and ready to be enjoyed in a matter of seconds. This range combines great taste, good nutrition and, of course, convenience,” Catherine concludes.

February 4, 2021

What vitamins and minerals are needed during pregnancy

As an expecting mom you’ll want to do your best to make sure that your baby is as healthy as possible. What you eat is critical during this time, as everything your baby needs comes from you. Prenatal vitamins are supplements which can be taken during pregnancy which contain needed vitamins and minerals. What vitamins and minerals are essential and why? During pregnancy your vitamin and mineral needs will change as you now have a growing baby to provide for. Your food should contain much of the vitamins and minerals needed during pregnancy, particularly if you are already following a healthy, balanced diet. Folic acid and iron are typically found in most prenatal vitamins and are essential in a healthy pregnancy. Folic acids helps to prevent neural tube defects and iron supports healthy growth, helping prevent anemia and blood (in both mom and baby) carry oxygen Vitamin D, calcium and iodine are other important nutrients that are needed during pregnancy. Vitamin D aids in the development of the bones, teeth and nervous system, calcium helps bone and teeth development and iodine is important in brain development. Getting the correct micronutrients is important. Deficiencies can lead to complications such as hypertension and a low birth weight. However, it’s also important not to exceed the healthy amount of certain vitamins and minerals – too much vitamin A, for example, can cause birth defects. What foods should I be eating? Prenatal vitamins are a good idea to cover any nutritional gaps you may have, while they may supplement your diet they don’t replace a healthy lifestyle. Therefore, eating correctly also greatly benefits you and your growing baby. Foods you should try include in your diet are dairy products, such as milk and yogurt, as they contain extra protein and calcium, as well as probiotics. Legumes, such as lentils and soybeans are another good food to include – these contain protein, fibre and folate (which is very important during pregnancy). Sweet potatoes, high in vitamin A and fibre, are another good veggie to add to the shopping list. Eggs, broccoli, lean meat and berries are other wholesome foods you should be including in your diet. A healthy pregnancy benefits both you and your baby in the long run, not only does it ensure that you deliver a healthy baby, but helps your child throughout adulthood development.

January 4, 2021

Start 2021 Smart with Smart Nutrition and a Great Education

Stand a chance to win a year’s worth of school fees FUTURELIFE®, in partnership with Pick n Pay Smart Shopper, are thrilled to launch their Start Smart Campaign, an opportunity for one lucky child to win a year worth of school fees for 2021. “FUTURELIFE® was built on the vision to improve the lives of South African families through Smart Nutrition, and this exciting initiative is merely an extension of that commitment so that we can help future leaders start smart,” says Mark Bunn, FUTURELIFE®’s Managing Director. He adds that education is key to unlocking future success, “Education empowers our youth with the knowledge, skills and values they need to build a better society, and it all starts with the foundation built during pre-, primary- and high-school. Much like Smart Nutrition, which also is fundamental for good health and development during the early years.” How Start Smart will work: 1. Buy any 2 FUTURELIFE® bread and/or FUTURELIFE® cereal bars at any Pick n Pay across South Africa between 16 November 2020 – 10 January 2021 and swipe your Smart Shopper card. 2. You will then automatically be entered into a draw to stand a chance to win school fees for your child in 2021. 3. Winner will be drawn within four weeks of the competition closure date and will be contacted directly. FUTURELIFE® has been using and leveraging the knowledge, expertise and experience, of a multi-disciplinary team of science and nutritional experts for over 13 years. This together with a proprietary manufacturing process, and a unique combination of essential nutrients and ingredients, in a specially formulated recipe, is of nutritionally superior smart food products. “Our vision all those years ago has made a real impact. We have witnessed how far a little can go and appreciate how even the smallest action can make a huge difference. So, purchase your two participating products today and help your child to start 2021 smart with Smart Nutrition and a great education!” Bunn concludes. Buy any two of the following participating products: Futurelife High Protein Low GI Brown Bread Futurelife High Protein Honey and Oats Bread Futurelife High Protein Ancient Grains Brown Bread Futurelife High Protein Bar 50 g Futurelife High Protein Lite Bar 40g Futurelife High Energy Bar 40g Futurelife High Protein Crunch Bar 40g Futurelife Granola Bar 40g Products are available from all leading Pick n Pay Retail Outlets. For more information on the Start Smart Campaign, please go to www.futurelife.co.za or https://www.pnp.co.za/campaign/win-with-futurelife

December 4, 2020

How an app can help you monitor your child’s growth Growth hormone deficiency

The growth of a child is a significant indication of the child’s health and irregular growth can be an early warning sign of medical problems.1 These kinds of medical problems first show themselves in a child’s irregular growth pattern.1 Growth hormone deficiency has been identified in about 1 in every 3,800 children.2 Therefore, it is important for parents to understand the significance of regularly checking their child’s growth development. This can be done during visits to your healthcare practitioner. For additional support and tracking, an easy to download growth app was launched this September 2020, in order to help parents to easily track their child’s growth. “Growth is one of the fundamental differences between child and adult health care. Physical growth is an indicator and predictor of both present and future health. Among the numerous measures of growth, height and weight are perhaps the most important measures in childhood. While weight may change in adult life, height changes from conception to shortly after the end of puberty.” Says Dr Kuben Pillay, a Paediatric Endocrinologist from Durban. Human growth hormone is a chemical messenger that is vital for normal growth and development.3 Growth hormone is responsible for making us grow and in our bodies, growth hormone is produced naturally. When a child is diagnosed as growth hormone deficient, it means his or her pituitary gland is not producing enough growth hormone.4This could be due to hereditary or genetic conditions. Without enough growth hormone, a child does not grow the way he or she should, to reach his genetic potential or height and to attain well-being. According to Dr Pillay “Changes in patterns of growth may occur during any of 3 different growth phases through childhood and may be due to numerous different causes. These phases are the period between conception and the end of the first year of life (the infant phase), from approximately 1 year of age until the start of puberty (child phase) and between the start and end of puberty. There are different causes that may change growth in these phases and thus, the timing of the change in growth may offer important clues to the underlying cause. For example, nutrition both in the womb and after delivery may result in changes in patterns of growth during the infant phase. Congenital abnormalities (particularly bone abnormalities) and genetic disorders may also be causes. During the child phase many more possibilities may influence growth including genetic disorders (e.g. Turner syndrome), severe chronic disease (heart disease, severe asthma, kidney, etc.), severe malnutrition and hormonal disorders. Growth in puberty is due to effects of the hormones of puberty viz. testosterone in boys and oestrogen in girls.” How to measure growth and treat a possible growth hormone deficiency The typical growth of a child, which would be considered normal, is as follows:4 From birth, infants grow about 20 cm in the first year of life From 1 to 2 years of age, babies and toddlers grow about 10 to 13 cm From 2 to 3 years of age, toddlers grow at a rate of about 7.5 to 10 cm From age 3 years to puberty, growth is stable at around 5 to 6 cm per year until puberty Most of a child’s growth occurs before puberty, but the pubertal growth spurt accounts for more than 20% of adult height.4 When puberty occurs, there is a fast phase of growth. With this guide, parents can easily notice whether their child reaches the growth requirements. If, however, your child does not meet the growth requirements, he or she might need to consult with a healthcare professional, undergo tests and possibly undergo growth hormone therapy. Growth hormones are also vital for the healthy development of essentially all tissues in the body, including muscle and bone.3 It is important that children who are growth hormone deficient are diagnosed and treated as early as possible in order to aid their bones in growing and developing at a normal pace. Children with severe growth hormone deficiency show increased body fat, subnormal bone mineral density, and reduced lean body mass and could potentially develop lipid abnormalities.5 Once a child is tested for growth hormone deficiency related disorders such as short stature, a methodical approach is necessary.6 An evaluation of growth failure is needed and if there is no evidence suggesting growth hormone deficiency, then other tests are done. If there are abnormalities suggesting growth hormone deficiency, then growth hormone stimulation tests and an MRI of the brain could be suggested.6 If a child does not undergo treatment once diagnosed with growth deficiency, he or she might not attain a normal height etc., when becoming an adult.7 Once a child is on a treatment plan, strict adherence is important to achieve the maximal benefits of growth hormone therapy. Early initiation of growth hormone treatment in children with isolated growth hormone deficiency improves their chance of achieving their genetic height potential.8 Once a diagnosis of growth hormone deficiency has been made, it is recommended that treatment with GH is initiated as soon as possible.8 The first year is a crucial indicator.8 Children who are on hormone treatment typically grow more over the first year of treatment, and further over the next 2 years.9 “Growth hormone continues to play an important metabolic role in adulthood long after the completion of linear growth, so growth hormone may become a lifelong therapy for children with childhood growth hormone deficiency whose condition persists into adulthood,” says Professor Thandrayen, Paediatric Endocrinologist at Chris Hani Baragwanath Academic Hospital. If effective, therapy should be continued for as long as there is a clinical benefit (defined as ongoing catch-up growth or maintenance of a normal growth velocity).5 The Growth Journey App To aid parents in checking their children’s growth, Novo Nordisk has launched an app for growth monitoring in September 2020 called the Growth Journey App. The Growth Journey App is a free growth tracking app that uses a phone’s camera to help you track a child’s growth regularly.10 Parents can easily track their child’s growth as the app automatically measures a child’s height

November 20, 2020

Top tips to encourage babies and toddlers to eat their fruit and vegetables

We all know fruit and vegetables are an important food group, but persuading babies and toddlers to eat them can be a battle. Even if your child absolutely refuses to eat vegetables it’s important to put some on their plate at every meal so they get used to seeing them. Psychologists have found that once children become familiar with a food, they are more open to trying it, but you may need to present the same food on as many as ten separate occasions before your child feels comfortable eating it. While it’s important to put some vegetables on your child’s plate, many children find a large serving of vegetables off-putting, so it’s better to give them an amount you know they will eat and gradually increase the portion size: Try to incorporate finely chopped vegetables such carrots, peppers and mushrooms into dishes like spaghetti bolognaise Rather than serving them as a side dish, incorporate vegetables into main dishes. For example, add a variety of vegetables to a meat and cheese lasagna When your child says they are hungry, offer them a piece of fruit rather than biscuit Serve raw strips of pepper or carrot with a dip such as hummus. If you serve them at the beginning of the meal when children are hungry they are more likely to eat them Mix cooked pureed spinach, carrots or shredded cabbage into mashed potatoes To encourage toddlers and older children to eat their vegetables, use a star chart where you award one star for each serving of fruit or vegetable eaten. Offer a treat such as a trip to the swimming pool or the park at the end of the week if they’ve made the target of five portions each day for a week Persuading children to eat fruit is usually less of a problem, but if children aren’t keen it can be used to make puddings or smoothies. To make fruit smoothies blend soft fresh fruit (berries, banana and, mangoes) or canned fruits such as apricots, peaches with low fat yoghurt and milk or fruit juice   Stewed or fresh fruit make a great filling for pancakes. For savory pancakes try adding spinach and soft cheese, stir-fried vegetables or ratatouille Spread a mashed banana on toast in the morning instead of jam or marmalade or add a few chopped apricots or some fresh berries to cereal Toddlers learn by example, so make sure that they see you and older siblings eating and enjoying fruit and vegetables You can also share your toddler eating tips, and read advice from other moms by visiting Philips AVENT on facebook: www.facebook.com/philipsavent By Fiona Hunter, Nutritionist

November 6, 2020

Convenient and Nutritious Food Pouches for Your Little One When You’re on The Go

For busy parents, there are always those times when you’re on the go, or pressed for time, and you don’t have any homemade baby food on hand. It’s at times like these, when baby food pouches can be a quick and convenient snack for your little one! With no plates, spoons or glass jars needed, you can satisfy your tots appetite on the go whilst being rest assured your little one is getting all the good nutrients they need. Organix has been cooking up scrummy, nutritious baby and toddler meals and snacks since 1992. Making sure little ones eat a healthy varied diet, full of texture and taste from real fruit and veggies is at the core of the brand. When Organix make their foods, they think about little ones growing up to be healthy, independent food explorers. They also set their own standards based in their experience in children’s nutrition, from what goes in the food, to the portion sizes they recommend, so everything is just right for little ones as they grow and develop. Organix pouches, suitable for little ones between the ages of 6 months – 36 months, are a convenient way for babies to explore food on the go – just simple combinations of fruits and grains for a fun taste adventure! When little tums are filled with tasty food you can trust, that’s when the wonder starts. The pouches retail for R32, 49 and are available in six delicious flavours; Just Apple, Pineapple & Coconut, Just Apple, Sweet Potato & Pineapple, Just Mango, Pear & Granola, Just Oat, Apple, Banana, Raspberry & Blueberry, Just Apple, Strawberry & Quinoa, Just Oat, Apricot & Banana. Their No Junk Promise is their stamp of reassurance that you will always find in all of their foods – Always Organic – We promise to only use organic ingredients. Nothing unnecessary – We promise to only use recognisable ingredients that serve a purpose. Setting Standards – We promise to set the best standard in what good food for children should be. Organix pouches are available at Clicks, www.takealot.com and www.babiesafrica.com. Facebook: Organix South Africa Instagram: @organixfoodsa #organixsouthafrica

October 20, 2020

Goat milk provides nutritional and immunity benefits for the whole family

Goat milk is a rich source of protein, fat, oligosaccharides, essential vitamins and minerals, and micronutrients linked to immunity. When budgets are stretched tight and food costs are on the increase, shopping choices often change– for the worse. However, it is important to follow the basics of healthy eating to look after your immune system. One simple way to get an advantage is by adding goat milk to your trolley. Goats are among the oldest domesticated animals, and their milk has been consumed by humans for thousands of years. Goat milk offers numerous benefits for the whole family and is abundant in nutrients, such as proteins, carbohydrates, fats, and essential vitamins and minerals. Nutritional benefits of goat milk While fresh full-cream goat milk can be enjoyed by children and adults alike, it is also available in powdered form as a base for infant formula where breastfeeding is not possible. Goat milk provides a complete protein with all essential amino acids7, making it an approved option for infant formula. The unique protein composition of goats’ milk allows it to form a softer curd during digestion, which may support a baby’s digestive health and comfort. The fat content of goat milk is similar to that of cow milk; however, the fat globules are up to 75% smaller in size, which may make them easier to digest., Fat is important in the diets of young children especially, as it aids in the development of the brain and nervous system. The most abundant saturated fatty acid in human milk is palmitic acid, present in a structure named ß-palmitate. In infant formula, ß-palmitate may positively influence gut health, growth, sleep and comfort of infants.Goat milk-based formula contains high levels of ß-palmitate. Research shows that South Africans have a low intake of calcium. Calcium is essential for the development and maintenance of bones and teeth, to help prevent osteoporosis, and to help the breakdown of body fat as part of a calorie-controlled diet.,, , Full-cream goat milk has 6% more calcium than full-cream cow milk. (See table 1.) Next to calcium, phosphorus is the most abundant mineral in the body. It works with calcium to build strong bones and teeth, plays an important role in how the body uses carbohydrates and fats, and is also needed for the body to grow, maintain and repair cells and tissues. , Goat milk is also a good source of phosphorus. One serving of goat milk (200ml) provides 11% of the daily requirement of vitamin B5 (pantothenic acid),,, which is needed for the release of energy from food, and 23% of the DRI for biotin,,, a B-vitamin that is important for a healthy nervous system. TABLE 1: Nutritional Comparison between different types of milks , (adapted) Composition per 100g Human Cow Goat Soy Almond Rice Energy (kcal) 70 62 66 32 56 47 Total protein (g) 1.0 3.3 3.4 2.9 1.3 0.28 Total fat (g) 4.4 3.3 3.9 1.9 3.3 0.97 Lactose (g) 6.9 4.7 4.4 n/a n/a n/a Calcium (mg) 32 112 118 13 14 11 How goat milk in the diet supports immunity and boosts gut health The microbiome in the human body consists of trillions of microorganisms (also called microbiota or microbes) of thousands of different species.Each person has an entirely unique network of microbiota, which they are exposed to for the first time as a baby, during delivery in the birth canal and through breast milk. In a healthy person, these ‘bugs’ coexist peacefully, with the largest numbers found in the small and large intestines (gut), but also throughout the body.Diet is considered as one of the main drivers in shaping the gut microbiota, and intestinal bacteria play a crucial role in maintaining our immune system. Prebiotics help to stimulate, grow and maintain beneficial gut bacteria. Human milk contains an abundant supply and diverse array of oligosaccharides, which possess prebiotic properties. For breastfed infants, these oligosaccharides help to establish and maintain a healthy gut, support the immune system, and protect against gastrointestinal infections. Amongst all the domestic animals, goats have milk with the highest amount of oligosaccharides. Studies continue to show that oligosaccharides present in goats’ milk-based infant formula have strong prebiotic and anti-infection properties, helping to maintain the health of the digestive tracts of babies. Why it’s important to understand food labels Reading food labels helps you to make healthier choices when shopping. Focus on what’s in the ingredient list and the nutrition information table. Ingredients are listed in order of weight, so what’s first on the list is present in the largest amount, and what’s last, the least. Keep an eye out for fat, oil, lard, shortening, partially hydrogenated vegetable oil/fats; salt or any mention of sodium; and sugar, glucose, sucrose, corn syrup and molasses. If any of these words are in the first few ingredients, this isn’t a food you should eat often. When it comes to sugar, rather than obsessing over grams, focus on reducing ‘added sugars’ by limiting products that contain them. Next, the nutritional table tells you the quantity of various nutrients a food contains per serving, as well as per 100g or 100ml. Use the 100g column when comparing foods with each other, because the size of one ‘serving’ may differ between manufacturers. The nutritional table shows ‘glycaemic carbohydrates’, which are carbohydrates available to the body for energy. The total sugars mentioned includes all sugars, both those found naturally in the food (not listed separately in the ingredient list) as well as those sugars added to food (listed). The Nutrient Reference Value (NRV) column is a recommended daily intake for a nutrient. It gives us a percentage for a certain nutrient, mainly protein, vitamins and minerals, which may be found in a food. Foods containing possible common allergens such as egg, cow’s milk, crustaceans and molluscs, fish, peanuts, soybeans, tree nuts and gluten, should also be indicated. Start making a habit of carefully reading labels to help you decide on healthier options when you shop. Delicious and nutritious goat

October 2, 2020

A beginners guide for optimal nutrition during breastfeeding

Breastfeeding is the most perfectly designed feeding system that only Mother Nature could have devised. It provides everything a new-born or infant needs to thrive up until 6 months old, and remains the main component of a baby’s diet until 12 months old, even after solids are introduced. In fact, breastmilk assists in the digestion of baby’s first solids and makes the transition easier on little tummies. And as babies start exploring their surroundings from around 6 months, when everything goes into their mouths, breastmilk also offers protection against bacteria and viruses, and stimulates their immune systems in ways that formula milk simply cannot. Another function of this perfect system can also not be replicated with formula feeding – the calorie content and composition of breastmilk actually changes during a feed and at other times. At the start of a feed, the milk is more watery to quench the baby’s thirst. Hindmilk, the milk that comes after that, is thicker, more nutritious and has up to three times the fat content. This is why it’s important your baby empties a breast fully before switching to the other breast during a feed so he’s getting all the good stuff. Your breastmilk composition will also change depending on the age of your child, and if your child is ill, when your breastmilk will contain more antibodies. It really is magical stuff! The World Health Organisation recommends that children are exclusively breastfed until 6 months old, but that breastfeeding should continue, where possible, until 2 years old and even beyond. Toddlers benefit from the same immune system enhancement and protection from illnesses such as pneumonia, diarrhoea, colds, ear infections, allergies and other nasties as newborns do, and they continue to benefit from the protein, calcium, fat, vitamin A, and other nutrients in breast milk. The long-term benefits of breastfeeding are equally as compelling, with research showing that, as adults, babies who were breastfed have lower blood pressure and cholesterol, and are less likely to develop type 2 Diabetes or to be obese or overweight. While the benefits to their baby will be a mother’s top priority, breastfeeding mothers also receive health-protecting benefits. Apart from the pure bliss, stress relief and bonding breastfeeding creates, mothers who have breastfed see reduced risk of breast and ovarian cancer, high blood pressure, heart disease, diabetes and rheumatoid arthritis, and this risk reduction is cumulative – meaning the longer you breastfeed the more your risk profile reduces. YOUR DIET DURING BREASTFEEDING Many new mothers worry that they are not getting enough nutrients to sustain breastfeeding over the long term, or that their milk may be lacking in nutrients, but the truth is that, for the majority of new mothers, the most important factor in milk production is the act of breastfeeding itself – the more you feed, the more milk you produce. And no matter what you eat, for the first 6 months your milk will contain almost all the nutrients your baby needs, except for Vitamin D (or Vitamin Free). Consider women living in 3rd world countries where their staple diet is maize or sorghum: in spite of the mothers lacking important nutrients themselves, their babies can be sustained through breastfeeding. Of course, the breastmilk produced by an undernourished mother may not be optimal but it is sufficient for the baby’s survival. Pregnancy, birth and the first few years of your child’s life are mentally, emotionally and physically exhausting. Your overall health and your nutrient intake postpartum can have a big impact on your ability to get through it all in less of a sleep-deprived and foggy haze, as well as on the quality of your milk. During pregnancy, from around week 12 when the placenta is fully formed and begins transporting blood, oxygen and nutrients, the unborn child receives all its nutrients from the mother’s blood. If you are not getting an adequate intake of important nutrients, your body will divert these from your own stores to ensure your baby is getting what it needs for development. According to the results of a National Health and Nutrition Examination Survey, vitamin and mineral deficiency in pregnant women is common, specifically Magnesium, Iron, Vits D and E, and to a lesser degree Vits A, B, C, Calcium, Folate and Zinc. It is important to top-up your own levels of these and other nutrients to ensure you stay in top form during pregnancy and postpartum. Nutrients needed to keep mother and baby in peak health while breastfeeding are split into two groups – Group 1 are the nutrients that need to be present in Mom’s blood in sufficient quantities so they can be secreted into breastmilk, and Group 2 are nutrients that will be secreted into milk regardless of how much or little the mother is taking in. Although Group 2 nutrients are not necessarily needed in a mother’s blood, it’s still a good idea to make sure you are getting enough of them to stay as healthy as possible during this time. Some common food sources of Group 1 nutrients: Vitamin A: sweet potatoes, carrots, dark leafy greens, organ meats, eggs Vitamin B1 (Thiamin): fish, pork, seeds, nuts, beans Vitamin B2 (Riboflavin): cheese, almonds, nuts, red meat, oily fish, eggs Vitamin B6: chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruit Vitamin B12: shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, shrimp Vitamin D: cod liver oil, oily fish, some mushrooms, fortified foods Choline: eggs, beef liver, chicken liver, fish, peanuts Iodine: dried seaweed, cod, milk, iodized salt Selenium: Brazil nuts, seafood, turkey, whole wheat, seeds Some common food sources for Group 2 nutrients: Calcium: milk, yogurt, cheese, leafy greens, legumes Zinc: oysters, red meat, poultry, beans, nuts, dairy Folate: beans, lentils, leafy greens, asparagus, avocados Iron: red meat, pork, poultry, seafood, beans, green vegetables, dried fruit Copper: shellfish, whole grains, nuts, beans, organ meats, potatoes You will almost certainly need to up your calorie intake while breastfeeding – by between 300 and 500 calories depending on your weight and activity levels – to cope with the physical demands of

September 29, 2020

Dairy, centrepiece of the Kid’s food table

From infancy through the teen years, children have particular nutritional needs to support their healthy growth. The culture of food they grow up in, and their food choices in the home and at school, also influence whether or not they will be lifelong healthy eaters. Unfortunately, there is probably no greater aspect of our daily lives that is more inundated by misinformation and fads than our food. In the midst of constantly changing, attention-grabbing ‘trends’ and the plethora of ‘latest miracle foods’, there’s a real danger that the sensible, balanced nutritional needs of children get put on the backburner. The wake-up call for South African families is in our cold hard statistics which reveal a double burden of disease with persistent stunting and wasting, as well as rising child obesity. Under-nutrition, which results in stunting and wasting that have lifetime impacts, remains a significant problem in South Africa’s low-income communities. The problem is, unfortunately, expected to be exacerbated by the ongoing economic impacts of Covid19. Obesity is a major health risk, predisposing us to diseases such as Type 2 diabetes and hypertension. Dietary intake associated with under- or overweight impact on both the physical growth and cognitive development of children who are then unable to realise their full potential in life. Through the celebration of milk’s inclusion in school nutrition programmes, the 21st World School Milk Day on 30 September 2020 is a reminder that other food and health concerns should never eclipse the need for meeting our children’s needs for daily eating regimes that promote their healthy growth. Maretha Vermaak, the registered dietitian at Rediscover Dairy says, “Over so many decades, scientific research has confirmed that dairy offers a unique food matrix of bio-available nutrients that supports healthy development in children. Milk, maas, yogurt and cheese offer specific diversity and versatility, so that it is easy to find dairy options for children and ensure that your family meets the recommendation of 2 to 3 portions of dairy a day.” Scientifically sound nutritional information is essential for families and schools. This empowers them to make good food choices and prioritise the nutritional needs of children. Understanding that calcium-rich dairy plays a vital role in bone development, not only for small children but during the teen years when bone density development is accelerated, helps parents to make sure that the family gets enough of the key nutrients provided by dairy. Dairy is not only a calcium-provider for healthy bones and teeth. It is an important source of affordable, high quality protein and is packed with vitamins such as A, B2, and B12, as well as potassium and zinc. Dairy Ideas for Kids No matter their income, many South African families fall short of the recommendations for 2 to 3 servings of dairy a day. However, given the versatility of dairy, it is really easy to include it in meals, snacks and drinks. Add milk or maas to oats and other porridges Add dairy to every lunchbox – cheese wedges and cheese as sandwich filling; small yoghurts; cottage cheese and yoghurt-based dips for vegetables and crackers A simple toasted cheese sandwich is a firm favourite among children Make delicious smoothies with milk and yoghurt with fresh fruits Add milk or buttermilk and cheeses to scrambled eggs and omelettes Melted cheese topping is always a winner that goes with many savoury dishes, vegetables and bread Bake with milk, buttermilk and yoghurt. Top cakes and muffins with cream cheese icing to add more nutrients to your treat Make easy frozen yoghurt popsicles or pots for healthy treats Replace sweetened cold drinks with milk or milkshakes made with fruits or flavoured milk “Parents need to remember that when it comes to eating behaviour, they are the most powerful role models,” says Vermaak, “One of the easiest ways to ensure your kids consume enough dairy is to make sure it is available at home and for them to see you enjoying dairy too.” Through its Consumer Education Project (CEP), Rediscover Dairy partners with National School Nutrition Programme (NSNP) of the Department of Basic Education (DBE) to highlight World School Milk Day. The NSNP includes dairy once a week in their school feeding programme to support South African children most vulnerable to stunting and wasting. The CEP makes fun information and teacher resources available for Grades R to 7 at http://www.dairykids.co.za/ Parents who are home-schooling due to COVID-19 can download curriculum-aligned interactive posters, worksheets, fact sheets and teaching guides. Children learn all about the healthy eating, SA’s food-based dietary guidelines, the role of dairy in healthy eating and the farm-to-table processing of dairy. For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

September 16, 2020

Does your pantry have a nutrition gap?

‘Flu epidemics have us thinking hard about what foods to buy to support our family’s immunity and supply the best nutritional value for money. When shopping for the pantry, remember that our bodies not only need proteins, carbohydrates and fats, but also vitamins and minerals. Refined carbs and saturated fats are generally affordable and typically part of Western style meals, but protein is often perceived to be more expensive. Correct levels of all vitamins and minerals, although needed in smaller amounts, are difficult to ensure even in a so-called balanced diet, so people tend to buy a variety of nutritional supplements. Lifegain® ALL-IN-ONE Advanced Nutritional Supplement is therefore a good choice, particularly when seasonal changes might leave your body requiring extra nutritional support. Lifegain® (click through to www.lifegain.co.za) costs just over R12.42 a serving a day*. It is high in protein with 15 g per serving from the triple protein blend of soy protein, milk protein concentrate and whey protein isolate, and high in energy. 24 vitamins and minerals, omega-3 fatty acids, fibre and Glutamine further support immune and digestive health. There is no equivalent all-in-one supplement that provides the whole body with the high levels of nutrients that Lifegain® does. We usually can’t do anything about stressful events, but we can control good nutrition to help us through it. For nearly 20 years Lifegain has been supporting the healthy and those whose nutritional needs are higher due to age, injury, hospitalisation or illness. Just add two level scoops of powder to 200 ml of milk, water, juice or smoothies Available from selected pharmacies and retail outlets nationwide and online from Takealot, Clicks and Dis-Chem. * Lifegain® 33-serving tins in vanilla, strawberry or chocolate flavours, at around R409.95 = R12.42 a serving. Lifegain® 10-serving tins in vanilla, cappuccino, strawberry and chocolate, and Lifegain® Junior, both around R169.95 = R17 a serving.

September 3, 2020

Sugar, comorbidities and my family

We all know how important it is to eat healthily. But have you ever given thought to how much sugar you and your family consumes daily? These are trying times we are in, the current global pandemic has raised more awareness of health issues than ever before. People are now, for the first time, learning about comorbidities and how it affects their health especially when there is a serious virus doing the rounds. We asked Owen Dunderdale, registered South African Dietitian and online coach to define comorbidities as more people become aware of the term however lack the understanding of it. “Conditions which exist simultaneously that may be related to a common medical illness. An example of this would be someone with Metabolic Syndrome. The person may be obese, have high blood pressure, type 2 diabetes and have cardiovascular disease, concurrently. These are all preventable through maintaining a healthy weight, exercising regularly and eating according to healthy nutritional guidelines. If the person changed their lifestyle, their overall health will drastically improve.” explains Dunderdale. “People who have comorbidities will most likely suffer a more severe case of COVID-19 than someone who is healthy. The higher the severity of the illness, the higher the incidence of mortality.”, he says. Changing one’s lifestyle and eating habits is no easy task, it takes determination, lots of understanding the reasons why you started the lifestyle change in the first place and then sticking to that new change. Health should always be the forefront for many changes. Luckily, Delite Foods locally produces products that can counteract these lifestyle issues and make it easier for one to adapt without even realizing it. Dunderdale mentions, “In order to lead a healthy lifestyle, it’s important to use products that are calorie controlled and/or are sugar-free. The World Health Organization recommends that we don’t consume more than 5-10 teaspoons of sugar/day (25-50g sugar). Why would someone consume products that are high in sugar when there are healthy, sugar-free alternatives that taste the same? I highly recommend using sugar free products. According to statistics published in 2016, the obesity rates in South Africa are increasing rapidly, with almost 70% of women and 40% of men either overweight or obese. Using sugar-free products decreases your daily calorie intake, which has a role to play in maintaining a healthy weight. Therefore, switching to sugar-free products will inevitably lower the rate of obesity. Whether you’re healthy, overweight or obese, you should be controlling your daily sugar intake and using sugar-free alternatives.”. Smart sips for the family With such knowledge and insight, where does one even start? We suggest starting with healthier drinks options. Let’s start with your daily intake of water and milk. We all know that we should be drinking about 8 glasses of water a day, yet for some of us – just the thought of a colourless and tasteless drink is quite unappealing to say the least. Kudos to those who have managed to enjoy drinking the recommended amount each day! Here are 6 smart tips to encourage the intake of healthier drink options for yourself and your kids to enjoy as recommended by Dunderdale: 1. Flavoured water (Add a 5g sachet of Delite Foods Tantalize Powdered Soft Drink to a litre of water/sparkling water). Flavoured water is almost certainly going to increase a child’s fluid consumption. 2. Add Tantalize Flavoured Syrup to milk to create a delicious flavoured milk drink. 3. Make ice flavoured ice lollies using Delite Foods products. (more useful during the summer months). 4. Keep them happy by using the Tantalize Milky Mix to make a glass of chocolate milk or warm cup of hot chocolate. 5. Keep everyone hydrated with flavoured ice tea by simply brewing some rooibos tea bags and a sachet of Tantalize Powdered Soft Drink together for the ultimate thirst-quencher. 6. Kids enjoy flavoured drinks, so keep a jug of water and a colourful cup on the dining room table at all times. Stay connected and engage with us on Facebook, Instagram and Twitter.

August 31, 2020

Guidance for raising a child with food allergies

Raising a child with food allergies can be daunting and definitely requires extra time, attention, and effort. There are, however, a number of measures you can take to alleviate stress while maintaining a safe eating environment for your baby. Know that you are not alone in this effort. According to the Centre for Disease Control (CDC), food allergies are on the rise, with about 1 in 13, or 8 %, of children being allergic to at least one food. The good news is that the rise in food allergies has led to increased allergy awareness, education, regulation, and labelling; as well as more allergy-friendly restaurants and food allergy policies in schools and day cares. First and foremost, always be your own detective when it comes to food allergens, and never make assumptions based on word of mouth or past experiences. Reading labels (when available) is critical but know that food ingredients and menu items can change, even in longstanding products. Keep in mind that allergens may not be obvious – they can (and do) hide in coatings, thickeners, spices, natural flavours and other ingredients found in fresh, frozen, refrigerated and shelf-stable foods, salad bars and restaurant meals. Did you know that germ, seitan, and tabbouleh all contain wheat? When in doubt, ask! Ask the staff of grocery stores, restaurants and food manufacturing companies to get all the facts. Also keep an eye open for market recalls due to cross contact, which is when an allergen comes into contact with, and therefore contaminates, another food or food product. Cross contact can occur in manufacturing facilities, restaurant deep fryers, deli meat blade slicers, ice cream scoops, prep bowls, even the cutting boards in your own home. Cross contact is a serious issue, as even a tiny amount of an allergen is enough to cause a reaction in some people. Strategies for eating at home Preparing more foods at home is a smart strategy for maintaining greater control over your child’s food sources, minimising cross contact, and limiting their processed food consumption. Not to mention that limiting processed foods is generally an additional boost to their good health since processed foods tend to be higher in salt, sugar, and fat. When food shopping, read labels carefully. Foods containing major allergens must clearly declare those allergens on the label. The allergen will be stated either in parenthesis after a particular ingredient (for example, albumin (egg), lecithin (soy)) or listed at the very end of the ingredient list proceeding the word “contains” (for example, “Contains egg and soy”). Strategies for eating out When eating out, there is no shame in speaking with your waiter about your child’s dietary restrictions and asking for a detailed ingredients list. If a waiter cannot answer your questions, then ask to speak with the chef or a manager. The chef knows exactly what goes into each dish, and in many cases, they will be able to create a dish not listed on the menu, or change one of the dishes on the menu to accommodate your child’s allergy. We also recommend, when feasible, calling a restaurant in advance, during slower service times – such as at 11am before the lunch rush, or 5pm before the dinner rush – to plan ahead. Managing a food allergy may seem daunting at times, but there are some simple steps you can incorporate into your daily life to both protect your child, and maintain your sanity. Basic steps you can take to protect your child: Read food labels Always check ingredient lists. Don’t hesitate to ask chefs, waiters and manufacturers about any unfamiliar or ambiguous ingredients (like spices or natural flavours). Inform anyone handling your child’s food about specific allergies Educate caregivers and schools about your child’s specific allergies and be ready to strategise with them. It is very important that your child’s teachers, principal and friends know about their allergy. If your child is of an age where they visit or sleep over at friends without your presence, talk to their friend’s parents, and pack them a lunch box or home-prepped dinner to ensure they don’t eat anything they’re not supposed to (this will also help out the other parent who may be nervous about cooking for a child with allergies). Be prepared to combat exposure to an allergen Keep antihistamine and epinephrine (if prescribed by your physician) with you (or with your child if they are away from you) at all times. Consult with your paediatrician and/or allergist to have a plan of action in place should exposure to an allergen occur. Ensure you have the necessary medication in various places, so that you can get quick access regardless of where you are. For example, keep medication at home in the first aid kit, keep some in your handbag for when you are out, in the cubby hole of your car and ensure your child’s teacher has a supply and knows how to issue it to your child. Older children should also carry their own medication with them and should be taught when and how to take it if necessary. Avoid riskier food choices Buffets, bakeries and restaurants with pre-made foods are full of potential allergy pitfalls. Ask questions, or avoid these establishments altogether. Spread the word Carry cards that list your child’s food allergies and hand them out to caregivers, waiters, chefs, family members, babysitters and more! For severe allergies, you might also want to have an allergy medical alert bracelet made for your child. Plan ahead! And take special precautions when traveling Call restaurants in advance and speak to the manager to find out if your child’s food needs can be accommodated. Pack safe, non-perishable foods and snacks just in case. Also be sure to notify airline attendants, hotel agents, and visiting family members of any allergies when traveling (if traveling abroad, you can purchase translation cards made for this purpose). Cook at home more often and eat fewer processed foods Taking these steps alone will lessen the risk

August 12, 2020

Easy tomato soup with cheesy bread dippers

This comforting tomato soup can be made in less than 20 minutes and enjoyed by both you and your toddler. Don’t forget to make the cheesy bread dippers – sure to be the most fun part of the meal for your toddler! This meal is suitable for toddlers 12 months+. Makes four small and two adult servings. What you’ll need Ingredients for soup: 1 tablespoon olive oil 1/2 cup chopped onion 2 cloves garlic, minced 1 tin diced tomatoes 1 cup low-sodium vegetable broth / vegetable stock 1/2 teaspoon dried basil Pepper to taste (optional) 1/2 cup plain Greek yogurt Ingredients for cheesy bread dippers 4 slices of whole wheat bread 1 tablespoon butter or olive oil 1/2 cup shredded mozzarella cheese 2 teaspoons Italian spice mix How to make it: In a medium pot, heat olive oil over medium heat. Add the onion and garlic and cook until tender, roughly 4 minutes. Add in the tomatoes, broth, basil and pepper. Bring to a boil, then reduce heat and simmer for 10-15 minutes. Meanwhile, you can make the cheesy bread dippers. Heat the oven to a broil and line a baking sheet with tin foil. Butter or oil one side of the bread and place it (butter side up) on the baking sheet. Broil until golden brown. Remove from oven, carefully flip the bread over and sprinkle the non-cooked side with cheese and Italian spice mix. Place back under the broiler and heat until cheese is golden brown. Let cool and then cut into 2-inch strips. When soup is done, add in the yogurt and using a blender or hand immersion blender, blend the soup until smooth and creamy. Let cool slightly and then serve the soup with the cheesy bread dippers. Always check with your child’s doctor first if you have any questions about introducing new foods and textures. Launched on Mother’s Day 2006, Happy Family Organics is one of the largest and fastest growing organic food brands to offer a comprehensive line of nutritious foods for babies, toddlers, kids and their mothers. Constantly innovating, Happy Family strives to offer families the right nutrition for every stage of development, and is on a mission to change the trajectory of children’s health through nutrition. Happy Family Organics products are available at all Baby City stores, Babies R Us, Wellness Warehouse, Selected Clicks, Selected Spars, Selected Pick N Pay stores, Selected Baby Boom, selected Dis-Chem and selected Medicare pharmacies, and online from Takealot.com, Babiesafrica.com and Faithful to Nature.

July 28, 2020

COVID-19 Immune Boosting Claims Debunked

A happy immune system is an important component of wellness. In light of the recent flu outbreak associated with the Coronavirus (COVID-19), the task associated with supporting immune health has become increasingly significant. Avoiding illness is not always possible, but there are several steps one could put in place to support immune health and reduce the risk of getting sick, as well as minimise duration and complications if they do. However, across social media we’ve heard that a variety of methods including taking large numbers of supplements and strange diets can “boost our immune system” and combat against COVID-19. Immune supportive ingredients are actually very individual and differ from person to person. There is no blanket advice when it comes to so-called ‘immune boosting’ advice. Factors involved in supporting the immune support depends very much on an individual’s genetic composition, current diet and lifestyle e.g. stress and sleep. This article will explain why there are no single foods or supplements that will prevent or cure COVID-19, and debunk recent diet claims related to this. How does the immune system work? Before we dive into the details surrounding the immune system and the specific foods as well as supplements, we first need to consider how does our immune system defend our body? People have this idea that the immune system is some kind of internal force field that can be boosted or patched up. This couldn’t be further from the truth. As the name suggests it’s not a single thing and has no central organ of control BUT is a system that involves many organs and biological functions. Their interactions defend the body against foreign invaders such as pathogens. Each day, the body confronts an environment teeming with disease-causing organisms. The immune system is designed to implement rapid, specific, and protective responses against these organisms. The immune system can be broadly split into two parts, the innate and the acquired response. On detection of infection, it’s the innate response that acts first. Though fast, it lacks in finesse, and deals with an invading pathogen in much the same way that the Ghostbusters might try to remove a ghost from a haunted hotel. It gunges the halls and doorways to try to flush it out (that’s why you fill up with phlegm and snot), it yanks up the thermostat to try to boil it (why you run a fever), and it shuts down the building until the problem is solved (it makes you lethargic so you don’t go out and pick up another infection while your immune system is at work). What the innate response doesn’t do is eliminate the intruder from the body. That is the job of the acquired system, a specialised SWAT team by comparison that identifies the enemy and makes the specific weapons, or antibodies, needed to destroy it. It can takes round about 5 to 10 days for the acquired system to identify the antibodies needed and clone them up to sufficient numbers to make a meaningful attack. DID YOU KNOW? Our immune system’s response varies over the course of 24-hours. At certain times, we may be more resilient to fighting off viruses and at other times of the day, we may be more susceptible to pathogens. For example sleep is vital for your body’s immune function the next day, so if you haven’t slept well your immune defences may be compromised. “Immune boosting” claims are flawed The term “boosted immune system” is unscientific and is often used in headlines and marketing of diets, potions and dietary supplements. Dietary choices and supplements don’t boost the immune system; rather it can allow the immune system to function adequately and more efficiently. According to experts the only way to ‘boost your immunity’ is through vaccination. Getting vaccinated against the flu and other diseases stimulates the immune system to protect against illness. Vaccines teach the immune system to recognise specific pathogens and prepare them to mount a defence if they are encountered. Therefore, our current goal (considering the COVID-19 pandemic) is to SUPPORT and OPTIMISE our current immune system with an overall healthy diet and lifestyle. For example, a balanced diet provides a range of nutrients which play an important role in our immune system. How to optimise the immune system? COVID-19 is a scary time for most individuals. Largely because we don’t have much data on the disease as it is brand new. Before we can make any reliable claims during this pandemic, we need repeated, robust, human clinical evidence. However, until more research is available, we want to do our best in optimising our immune system. So, what can we do to keep the immune system functioning optimally? I would suggest the following: Immune supportive nutrients. A good starting point is a healthy balanced diet and to take a comprehensive, high quality multi-vitamin and mineral supplement. We should be very cautious of just taking supplements that has been touted as ‘immune boosting’. Correct nutritional deficiencies. Consider having nutrient levels checked by means of a blood tests in order to identify any deficiencies in key nutrients that are important to a healthy immune system activation. Supplementation can then take place according to underlying nutrient deficiencies. Identify and address ways to reduce inflammation. Initially we believed that anti-viral supplements were the way forward for prevention of COVID-19 and more and more evidence is emerging that the secondary focus needs to be on reducing inflammation. In fact controlling the local and systemic inflammatory response in COVID–19 may be as important as the anti-viral therapies. Taking an Omega-3 supplement is sensible since it is anti-inflammatory. Know your genes. Consider DNA testing. Knowing more about your genes can help your healthcare practitioner make positive changes through nutrition to improve and optimise cellular defence mechanisms. Immune supportive nutrients: Vitamin C There is no question that vitamin C plays a role in the immune system, however the research has found that vitamin C supplementation does not reduce the risk of the common

July 20, 2020

Vegan – Is it healthier?

As popular campaigns like ‘Veganuary’ fuel New Year’s pledges to cut back on meat, MANY people has been asking my opinion on vegan diets and on documentaries such as ‘The Game Changers’. If you are intrigued – keep reading.

July 13, 2020

Nutrient Enhancers: my kind of food additives!

This is an excerpt from my book ‘Mila’s Meals: The Beginning & The Basics’ I’m talking about egg yolk, ghee, flaxseed oil, coconut oil, hemp seed oil, olive oil, sauerkraut liquid, kefir, cinnamon, nutmeg, clove, vanilla, ginger, cardamom, allspice, turmeric, broth, dulse, liver, blackstrap molasses, baobab, cacao, hemp, lucuma, maca, moringa. It is important for me to make every mouthful of food that Mila swallows as nutritious as possible because: Good nutrition is so important at this stage of life Only a small amount of food is going to go in (at the beginning for some, or forever like with Mila) And because a lot of food is going to be turned away or spat out when the toddler emerges… So I developed a list of ‘nutrient enhancers’ – nutrient-dense foods which can be added to almost any purée or meal without significantly changing the taste, texture or appearance… because trust me… there is no greater food detective than an 18-month old! An excellent example of where nutrient enhancers shine their bright light is in the preparation of plain noodles. “Plain noodles?” I can hear you exclaim! Trust me, there will come a time when your toddler will only want to eat plain noodles, repeatedly, for months on end – and you will make them for her… because you need to choose your battles wisely, because it is the end of a long day, because you have another baby to take care of or because you are tired! So this is as plain as Mila’s plain noodles got: I cooked the gluten-free noodles in bone broth with some seaweed (wakame or kombu). Once cooked, I stirred in a raw egg yolk, some coconut oil, a pinch of sea salt and a sprinkle of dulse. Ta da! Plain noodles… that were eaten with glee! Get creative… there is no end to how sneaky you can be! Nutrient Enhancer: Why is it valuable? Eggs Eggs are a source of high-quality protein and have all the B vitamins (including vitamins B1, B2, B3, B5, B6, B12), as well as choline, biotin, folate and cholesterol, selenium, iodine, omega-3 fatty acids, vitamins A, D and E. Avoid the egg whites for your little one’s first year as these contain difficult-to-digest proteins and are what usually cause an allergic reaction. Egg yolks should be softly cooked in the beginning, but from 1 year of age you can add them in raw. They can be blended into all plant-based purées to add fat and protein. GheeFlaxseed oilCoconut oilHemp seed oilOlive oil Adding some healthy fats to your little one’s plant-based purées and meals will aid the absorption of vitamins A, D, E and K. Healthy fats are essential for your little one’s brain development Sauerkraut liquidKefir These will supply probiotics – vital friendly gut bacteria that complete the digestion process, produce vitamins, keep pathogenic (‘bad’) bacteria in check, and support the immune system. Get my sauerkraut recipe here CinnamonNutmegCloveVanillaGingerCardamomAllSpiceTurmeric Spices are a great way to develop your little one’s flavour palette. They also have medicinal qualities and are a source of nutrients. Cinnamon is a great source of manganese, fibre, calcium, potassium, iron, zinc, magnesium and vitamin A. It is known to have antioxidant, anti-diabetic, antiseptic, local anaesthetic, anti-inflammatory, warming and anti-flatulent properties. Nutmeg is a good source of potassium, calcium, iron, manganese, vitamins A, B’s and C. It is a useful remedy for: insomnia, anxiety, nausea and vomiting, indigestion (gas) and diarrhoea as well as being anti-inflammatory and antibacterial. Cloves are a great source of manganese, vitamin K, dietary fibre, iron, magnesium and calcium. They are well known for their ability to relieve tooth and gum pain, aid digestion and provide relief from asthma and bronchitis. Vanilla has antioxidant, anti-depressant and anti-inflammatory properties. Ginger is a good source of vitamin C, magnesium, potassium, copper and manganese. It is a remedy for headaches, motion sickness, nausea, indigestion, wind, colic, cold, flu, bronchitis. Ginger tea is a useful remedy for morning sickness. It boosts the immune system and protects against bacteria and fungi. Cardamom is a great source of iron, manganese, potassium, calcium, magnesium, dietary fibre, riboflavin, niacin and vitamin C. It is used as an antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant and tonic. It is a remedy for sore throats, constipation, indigestion and colic. Allspice has a good amounts of potassium, manganese, iron, copper, selenium, magnesium, vitamin A, vitamin B6, riboflavin, niacin and vitamin C. It has antiinflammatory, warming and soothing and anti-flatulent properties and is known to aid digestion. Turmeric is a powerful anti-inflammatory and antioxidant and an excellent source of iron, manganese, vitamin B6, dietary fibre, potassium, vitamin C and magnesium Broth Instead of using water to thin a purée or to cook the vegetables in, use bone broth. Bone broth: builds a healthy gut and digestion aids muscle repair and growth fights inflammation creates a balanced nervous system and a strong immune system inhibits infection caused by cold and flu viruses helps protein and mineral absorption promotes strong, healthy bones It is a source of calcium, magnesium, phosphorus, sulphur, boron, zinc, peptides (healing amino acids and natural antibiotics), collagen, omega-9s, iron, vitamin B6 and B12. All the nutrients are easily absorbed by your little one’s body (bio-available). Get the bone broth recipe here Dulse Dulse is an excellent source of calcium, potassium and vitamin B12 – making it a useful addition to any dairy-free or vegan diet. It is also a great source of protein, vitamins B6 and A, iron, phosphorus, manganese and iodine. Sprinkle dulse flakes into purées, or other meals. Liver Liver is an excellent source of high quality protein, omega-3 fatty acids, vitamin B complex (including choline, B12 and folate), a highly bio-available form of iron, vitamin D, vitamin E, pre-formed vitamin A (retinol), vitamin K2, various amino acids and trace minerals such as copper, zinc, chromium and cholesterol. A small amount (1 teaspoon) of raw liver can be grated into any purée. The liver must be frozen for 2 weeks before using it raw (fourteen days will ensure the elimination of pathogens and parasites). Alternatively add some Chicken Liver pâté into purées of other meals. Blackstrap molasses Blackstrap molasses is one way to boost your little one’s iron intake. Its other nutrients include manganese,

July 13, 2020

How to incorporate yoghurt into your child’s diet by Happy Family Organics

The yoghurt section in the grocery store seems to be expanding every year, and it’s no wonder why! Yoghurt is a versatile food that can be eaten as part of a meal or snack, and can be incorporated into many recipes from dips to dressings to desserts. Yoghurt contains protein, fat and carbohydrates, as well as the nutrients calcium, potassium, phosphorus and is often enriched with vitamin D.

June 25, 2020

Tasty heart healthy Braai recipes to try during the lockdown

The recipes are all easy to make, affordable and consist of essential ingredients, which make them ideal for cooking during the lockdown. It even carries Jan Braai’s stamp of approval!

June 19, 2020

Baby and tot picky eater meal plan by Happy Family Organics

It seems we constantly hear about kids being picky eaters; it may feel like we are condemned to have a child who will eat nothing but chicken fingers and pizza. Is there anything you can do to raise an adventurous eater? Plenty actually, starting right now!

June 17, 2020

What are superfoods and why do we need them?

The term “superfood” is relatively new, but it has become extremely popular. “Superfoods” refer to foods that have exceptionally high nutritional value in the form of vitamins and minerals, and minimal calories. They are also known for being packed with antioxidants.

June 8, 2020

Affordable, nutrient-dense dairy is the star of tighter food budgets

As countries around the world, like South Africa, grapple with easing lock-downs and rebuilding economies, COVID-19 remains part of everyday life. Protection from the novel virus is likely to remain a high priority for the foreseeable future. Maintaining our health and supporting our immune systems has probably never been so important for our families. Many South Africans are also tightening the purse strings on their household budgets as the financial consequences of the pandemic response become starker and global recession looms.

June 1, 2020

7 Steps to a Healthy Gut

Did you know that about 70% of our immune system is housed in our gut (or “gutter” as Mila calls it )? Well to be more precise, your gut lining houses 70% of the cells that make up your immune system. (1)

May 25, 2020

HELLO WE’RE ORGANIX!

We’ve been cooking up scrummy, nutritious baby and toddler meals and snacks since 1992. It may seem like common sense to us today, but making sure little ones ate a varied diet, full of texture and taste from real fruit and veggies, was a much less talked about idea back then, when our healthy-eating campaigner Lizzie Vann founded Organix. After searching in vain for healthy organic baby and toddler food she decided to make her own and this was how Organix was born.

May 13, 2020

Dairy under lockdown – all the best hacks

Dairy is such an integral part of our family’s healthy eating that we don’t want lockdown to compromise our daily enjoyment of these nutritious and versatile products. At a time, when we want to look after our health and support our immune systems, dairy in our diets has so much to offer as a unique high-quality protein source with a wide profile of essential micro-nutrients. Luckily, there are a variety of product solutions and lots of fantastic new hacks, shared by Rediscover Dairy, to help you easily manage, buy, store and use dairy during lockdown.

May 5, 2020

Happy Gut, Happy Kid, Happy You

The health of the gut is tied to our children’s overall health and wellness, their immune function, their brain function and even their temperament. (1) (2) (3)

May 4, 2020

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