Advice from the experts
Happy Family Organics

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
Happy Family Organics

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
Paarl Dietitians

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
Paarl Dietitians

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
Milas Meals

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
Happy Family Organics

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
Happy Family Organics

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
Happy Family Organics

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
RediscoverDairy

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
Milas Meals

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
Organix

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
RediscoverDairy

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
Milas Meals

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
Catrobatkidz

A Nutritional Guideline for Healthy Active Kids

Parents play a big part in shaping children’s eating habits. In a fast paced world where most parents have to juggle their time between work, play and home and are faced with all the latest food fads, it is no surprise that some parents may need some help understanding what healthy food for their little ones is. Getting children to eat what’s best for them can be a challenge, and giving in to their pestering for less-than-nutritious food can make it awfully confusing. Remember you are the parent and you do the shopping.

May 1, 2020
RediscoverDairy

Ideas for healthy lunchboxes

With every new generation of school going kids, comes the important topic of healthy school lunch boxes. What are some of the healthy things to include in the lunchbox? Why is it important for kids to eat healthy foods while they are at school? What are the best drinks for lunchboxes?

March 12, 2020
Good Night Baby

WHEN NUTRITION CAN INFLUENCE SLEEP

As sleep consultants we rarely advise on nutritional problems and always refer our clients to registered dieticians when we do pick up on problems as we are sleep experts after all and NOT feeding experts. However, when we’re working together with parents who have smaller babies, we always address the feeding issue before addressing the sleep.

February 17, 2020
Happy Family Organics

Happy baby snacks

We ensure all our products are age and stage appropriate for your little ones.

January 30, 2020
Happy Family Organics

6 -9 month meal plan

Starting solid foods is an exciting time for you and your baby. Research shows that it is most beneficial to introduce solid foods around 6 months of age (but never before 4 months!).

January 27, 2020
Happy Family Organics

Happy tot snacks

Fiber helps keep your tot’s digestion regular. Protein is a key building block of little growing bodies and is essential for muscle development.

January 24, 2020
Parenting Hub

How To Get Your Child To Love Healthy Meals

If there’s anything that a parent would nod their head yes to, it’s the fact that their children would rather have them rip the hair off their heads, than to eat healthy and nutritious food.

October 18, 2019
Paarl Dietitians

How Sugar can Damage our DNA

While we may be familiar with the dangers of a poor diet, in particular eating too much sugar, the actual effects of this may be far more frightening than previously imagined. Certainly, science supports the idea that excess sugar consumption leads to weight gain, increasing our chances of becoming obese as well as developing diabetes and heart disease. But now, new data shows that sugar can harm us in a place we didn’t expect, by actually attacking our DNA. Majority of the world’s population will average around 13-14% of calories a day from pure added sugar. It would seem we’re destined to harm our DNA.

August 15, 2019
Parenting Hub

Pregnant and too busy to eat healthily?

Life doesn’t stop when you are pregnant. Most of us are still busy with a full day’s work plus the usual cleaning, washing, shopping and cooking chores while sometimes caring for older children as well.

August 1, 2019
Parenting Hub

GOOD NUTRITION FOR TEENS

Garbage in – garbage out? What are we feeding them? Good nutrition is of paramount importance for teenagers. Teens who do not eat correctly are more likely to be overweight, lack energy and enthusiasm and perform poorly at school.

July 12, 2019
Parenting Hub

HEALTHY EATING FOR A HEALTHY PREGNANCY

There’s nothing else quite like pregnancy to sharpen your focus on your health and well-being.  The journey of carrying and nurturing new life within your body is an exceptionally special time, and moms-to-be are deeply invested in doing it as well as they can.  Advice will inevitably come from all quarters, and it is important to tap into expert sources that will give you peace of mind that you are on the right track.   The aim of Pregnancy Awareness Week this month is to help moms access the information they need to support a healthy pregnancy and safe motherhood.  The Department of Health urges pregnant South African women to access antenatal care as early as possible in their pregnancies.  This provides the opportunity to understand and manage any health issues, as well as get information on important factors such as self-care and nutrition.  Once the pregnancy is confirmed by a nurse at a health facility, the mother can register for MomConnect, a free cell phone-based resource for accessing pregnancy-related health information. Nazeeia Sayed, a registered dietitian and spokesperson for ADSA (Association for Dietetics in South Africa), points out that good nutrition is vital as it supports a healthier pregnancy and a healthier baby.  “Pregnancy is a great opportunity to get yourself and the family into the habit of healthy eating before the new baby arrives,” she says.  “You don’t need special or expensive foods.  A healthy diet during pregnancy is made up of foods that we commonly encounter when grocery shopping.  A variety of fruit and veg, whole grains, legumes and lentils, dairy, plant fats and lean meats, fish and eggs can all be enjoyed while you are pregnant and will provide the nutrients you need.” What nutrients should moms-to-be focus on?  Following a balanced diet according to the accepted healthy eating guidelines is the optimum nutritional route to support a healthy pregnancy.  Pregnancy is definitely not the time for weight loss or fad diets that focus on particular nutrients at the expense of others. Registered dietitian and ADSA spokesperson, Cath Day says, “Energy (kilojoule) restriction during pregnancy is not recommended! High protein diets which increase ketone production are also not recommended as the foetus has a limited ability to metabolize ketones.  It is much healthier for you to adopt a balanced diet with a good variety.” Nutrients such as folic acid, calcium, iron and protein are all important to the developing baby; however a balanced diet will, in most cases, meet these needs.  Women enrolled in the government’s antenatal care programme will receive supplements of the essential micro-nutrients; and many women choose to supplement with folic acid to prevent the risks of Spina Bifida and cleft palate. Day points out that meeting protein requirements during pregnancy is as simple as ensuring that you eat roughly six servings or between 180 g- 210 g of protein each day (size of two palms or two decks of cards). One serving equates to 30 g lean meat or fish, 1/2 cup of legumes, 15 g nuts or one egg. “These are also the best sources of iron which is needed to prevent anaemia,” she says. “By eating fruit and vegetables high in vitamin C at the same time as eggs, nuts and pulses, you can enhance iron absorption from these foods.” Focusing on a variety of healthy foods for each meal or snack, rather than the particular nutrients, is what helps to ensure you and baby get what you need.  Sayed says, “Some examples of this are choosing nutrient-dense meals or snacks like an omelette with veg, a fruit and yoghurt smoothie, a salad with raw veg, nuts or lean meat; or a cooked lentil dish with green leafy veg and rice.” What should moms-to-be avoid? Smoking tops the list of what shouldn’t be going into a pregnant body.  While there’s debate about whether drinking one glass of wine is safe for a growing baby, many experts and governments around the world advise a complete avoidance of alcohol during pregnancy. Pregnant women should avoid foods with a greater risk for contamination with Listeria or other bacteria or parasites, including under-cooked meat and eggs, raw fish, processed meats and unpasteurised dairy and soft cheeses.  Dietitians also advise avoiding fish that may contain high levels of mercury such as swordfish, shark, tuna steaks and canned fish brands that are not tested.  Caffeine intake should be limited, and rather swopped out for decaf options, with water as your best beverage of choice.  Foods that are high in salt, sugar and other refined carbohydrates should be limited as they crowd out the opportunity for you to eat healthy foods which provide for your vitamin, mineral and fibre needs.  They can also lead to excessive weight gain which increases your risks of developing high blood pressure issues and gestational diabetes. Reach out and get help when you need it Healthy eating during pregnancy does not have to be complicated or a minefield.  It might be more challenging for moms-to-be who need to make big changes; or who are overweight or managing other health conditions.  A registered dietitian can be an important ally to come up with a healthy eating plan that suits your food preferences, your budget and your lifestyle.  “The big advantage of using your pregnancy as the inspiration to eat well is that you can go on to become a healthy eating role model for your precious child, instilling healthy eating habits that can last them a lifetime,” Sayed concludes.    To find a registered dietitian in your area visit www.adsa.org.za. 

February 14, 2019
Parenting Hub

Why we should be testing our food for nitrates and GreenTest’s top tips for summertime healthy eating

Summer is here, and the holiday season is approaching with the promise of lots of outdoor fun and relaxation time.  As we start to anticipate fun in the sun, lazy afternoon cricket games on the lawn with the kids and sharing cold slices of juicy watermelon around the pool; these happy musings are imbued with the expectancy of our glowing health. However, as we all know the good health of ourselves and our loved ones can never be taken for granted.  There’s ever-increasing awareness that taking responsibility for our health is multi-faceted, and latest scientific research is continually alerting us to nutritional and environmental issues that we need to get to grips with to safeguard our families. We can thank latest technology solutions that this is becoming far easier to do for ourselves.  Recently launched food safety device, GreenTest shows us that taking our health into our own hands does not have to be difficult and demanding at all.  The range of lightweight, easy to use, award-winning nitrate detectors empower us to make better food choices in the moment. As Lila Bruk, a registered dietitian points out, South African consumers are becoming far more conscious not just of the nutritional value of the foods we eat, but of food safety issues as well.  “With lifestyle diseases on the rise, it is becoming increasingly important for consumers to be able to test their own food so that we can not only choose nourishing foods but manage our future health and well-being.  The ability to test nitrate and nitrite levels in our own food is significant and empowering for South African consumers.” Why we should be testing our food for nitrates Nitrates and nitrites are naturally-occurring compounds containing nitrogen.  Nitrates are essential for plant growth and occur in differing amounts in most of our plant-based foods.  Nitrites are typically used as a preservative in smoked and processed meats.  At low levels, nitrates which are converted into nitrites once ingested, are generally harmless in the human body.  However, at high levels, nitrates and nitrites are toxic to humans and animals.  Higher concentrations of nitrates in food, especially in meat cooked at high temperatures, also pose the risk of the formation of nitrosamines which have been associated with various health risks, including some cancers.  The International Agency for Research on Cancer lists ingested nitrate or nitrite ‘under conditions that result in endogenous nitrosation’ as ‘probably carcinogenic to humans’ (Group 2A). Concerns about nitrate levels present in our food have been growing over the past decades because of ever-increasing use of nitrate-based fertilisers in the conventional farming sector.  Nitrates and nitrates are water-soluble and also leach into the ground.  It stands to reason that we are likely to be consuming way more nitrates than previous generations, and this has raised concerns that we are at risk for nitrate toxicity and the formation of carcinogenic nitrosamines.  The World Health Organisation (WHO) specifies that the acceptable daily intake of nitrate is 3.65 milligrams per kilogram of body weight per day, but up until now there’s been no way for the consumer to monitor this. GreenTesting your summer fruits GreenTest devices, launched in South African by food safety company, Alvarita provide an accurate reading of the nitrate levels in 64 different kinds of commonly eaten fruits and vegetables in a matter of seconds.  Some models also test the nitrate levels of meat, fish and water.  “The unique rapid analysis feature provides a green, orange or red result that informs you whether you can go back for more; should moderate your intake or rather just avoid a food for the sake of your health,” says Alvarita CEO, Damian Michael.  “With GreenTest the power to make truly healthy food choices is conveniently in your hands.” GreenTest’s top tips for summertime healthy eating: As the days get hotter, it’s the ideal time for cooler eating.  Focus on crisp salads full of fresh ingredients; swap dollops of heavy, starchy veg for light and tasty crunchy greens, and prioritise fresh fruit and veg as the premium snack options Upscale and diversify the ubiquitous red meat braai by creating equally delicious vegetarian, chicken or fish braai options.  Actively reduce your nitrate intake by substituting more yummy, quick and easy plant-based foods for hot dogs, as well as cold and smoked processed meats Tip the scales in favour of fruit and veg at every meal – or at least make sure that half your plate is covered with salads and non-starchy veg.  Shifting to more and more plant-based food options is a real investment in your future health.  GreenTest your fruit and veg to keep track of your daily nitrate intake Yes, it’s the holidays, but still keep the treats in perspective.  It’s okay to enjoy occasional treat food without feeling guilty, after all it’s the holidays and treats abound.  Who wants to feel deprived when everyone else is indulging?  It’s okay to occasionally enjoy rich or sugary foods; just keep them in balance.  Serve yourself smaller portions of your favourite treats and take the time to savour each bite.  Mindful eating increases pleasure and satisfaction while keeping you finely attuned to your body’s real needs and comfort zone Walking on sunshine – Daily physical activity goes hand in hand with healthy food choices. The summer holiday provides plenty of opportunity to get up and moving for a minimum of 30 minutes each day.  Long, sunshiny days are ideal for family bike rides, hikes and other fun physical activities

February 9, 2019
Breastpumps and Beyond

How to prepare yourself emotionally for when your child starts eating solids

Eating solids is a huge milestone in the life of your child! It is also a milestone for all moms who have breastfed their little ones up until that point. Letting go of the intimacy of feeding times can be an incredibly difficult journey for a woman. Therefore, know how to cope with this by reading on below now. We have a few suggestions to help you emotionally face the transition from liquids to solids in your little one’s life. Don’t Say Goodbye Just Yet Even though your child should be able to start eating solids from around the four month mark, this doesn’t mean you need to say goodbye to breastfeeding just yet. Luckily, you will be able to still breastfeed for as long as you see fit. Breastfeeding experts suggest you should aim to breastfeed your child for two years. From between four to six months, you will be able to introduce them to a more solid diet but continued breastfeeds are strongly supported.  How To Cope When Eating Solids Are Enough For Your Little One Ending a breastfeeding journey can be a mixed bag of emotions. Many women have been known to go through a myriad of emotions in the space of a day! Some of the most common emotions you will experience are as follows: Relief: some moms may experience a sense of relief at the thought of ending their breastfeeding journey. This doesn’t suggest that they loathed the time spent with their child, but rather, that they look forward to enjoying a carefree diet once more! for whatever reason, some women feel a profound sense of relief at the thought, and this should not be belittled. Guilt: in the same right, guilt will rear its ugly head in the emotional trio. Moms will feel guilty for being relieved at the thought of ending this journey. In the same right, some women will feel guilty in that they don’t know if it is the right time for their child. Whichever way you experience it, note that guilt will probably surface during this time. Sadness: naturally, sadness will come into play. Breastfeeding is a hugely emotional and sentimental journey between mother and child. It also plays a huge role in the formative years of a child’s life. Naturally, saying goodbye to this practice will pull on the old heart strings. Putting Your Emotions Into Perspective The best thing to do for yourself is allow yourself to go through the motions of any feeling which pops up during this time. Another wonderful way to ensure you don’t lose any connection to your child is to set time aside daily for skin to skin hugs. Perhaps begin to schedule these in the times you would’ve usually spent breastfeeding. This will ensure you never miss out on the intimacy you shared with your child before. 

February 5, 2019
Kaboutjie

12 Breastfeeding Super Foods

Moms that are breastfeeding must consider which foods they can include in their daily diet. All foods or drinks that are consumed in large quantities can pass through the breast milk to your baby’s system and can as a result have a negative effect on your baby’s health or overall well-being. There are a few helpful tips to consider for milk supply when nursing your infant: Make sure that you include a well-balanced eating plan and consume a variety of foods to provide your baby with different kinds of vitamins, minerals and nutrients that is vital for healthy growth. *Foods that should be avoided or consumed in moderation are:Caffeine, fish, chocolate, parsley, peppermint, alcohol, citrus, dairy, peanuts, gassy vegetables (such as cabbage) and spicy foods. Always be vigilant by watching your baby’s reactions after you’ve eaten certain foods that could have an undesirable effect on your baby. If you are unsure or have any health concerns with regards to certain food items, always check with your pediatrician to be on the safe side. Another great way to promote milk supply is pumping to induce lactation. The best method for increasing milk supply is by stimulating the nipples whether it is by pumping or putting baby to your breast. If you aren’t stimulating the breasts regularly, no supplement or food is going to help you increase your milk supply. When pumping frequently, the aim is to remove more milk from breasts and increasing the frequency of breast emptying. Adding pumping sessions in between or after nursing sessions can be very beneficial when you’re looking to induce lactation, therefore increasing your milk flow and upping your milk supply. Have a look at these 12 breastfeeding superfoods to promote lactation: Oatmeal A good choice for comfort food which is easy to prepare. Oatmeal is a rich source of iron which is vital for Moms that are experiencing post-pregnancy anemia. Oatmeal helps to increase red blood cell count in blood which can lead to increased breast milk production. Another great benefit is stimulating the production of Pitocin which is a key hormone when it comes to producing breast milk. Water Drinking enough water is vital when you are breast feeding. For your body to function properly and to promote milk supply (water forms the basis of breast milk), you must drink enough water to make up for the fluids lost when you’re sweating as well as producing enough milk to quench your baby’s thirst. Green Papaya Women across Asia often consume unripe papaya which is a great galactagogue (food that increases breast milk). Green papaya helps promoting the production of oxytocin which in turn increases milk production. Garlic One of the best food choices for increasing milk supply in breastfeeding mothers is garlic. A great way to add an extra layer of flavouring to your dishes plus garlic has an array of health benefits, including providing relief for babies suffering from colic. Drinking garlic pills is a great option for ladies that don’t enjoy the after taste of garlic. These pills provide the same benefits as garlic without the lingering after taste. Fennel Fennel has similar properties as estrogen, therefore fennel or fennel seeds are ideal for promoting lactation. Another great option is making use of fennel essential oil, but it’s important to keep in mind that long-term use can affect the urinary tract, therefore it’s best to use it for up to seven to ten days at a time and no more. Fenugreek seeds Fenugreek is one of the most popular and safest herbs used for milk supply since biblical times, as it stimulates the secretion of human growth hormone. It can be boiled in tea or you can buy them in capsule form. Many cultures also use Fenugreek as a herb or spice in food to treat medical conditions. Other benefits include, slowing the digestive tract as well as stabilizing blood sugar levels. Nuts Almonds, cashews and macadamia nuts contain monounsaturated fats which increase the richness of your milk. They need to be eaten raw (not roasted and salted) and you can enjoy up to three servings a day. Grains or Legumes Brown rice, lentils, millet and barley are excellent examples of grains or legumes that promote milk supply as well as stabilizing blood sugar levels. Spinach Spinach is a great source of calcium, iron, Vitamin K, A and folic acid. Folic acid is vital for women who are breastfeeding. Dark leafy greens contain phytoestrogens which promote lactation and breast tissue health. But to avoid any food-borne illness, make sure you boil it before consumption. You can also add it to salads but ensure that you’ve rinse it properly beforehand. Carrots Carrots are rich in Vitamin A which is great for assisting with baby’s growth and they are also believed to assist with lactation. Sesame seeds Not only are they delicious, but they are high in calcium and polyunsaturated fat, making them a very nutritious choice. They are also known as lactogenic food which means they help to increase breast milk production. Asparagus Asparagus is one of the must-have food items for nursing mothers because it is rich in fibre, high in Vitamin A and K and helps stimulating the hormones that are essential for nursing moms when it comes to lactation. Conclusion: Every lactating Mom who is breastfeeding, will have questions about what to eat and what to avoid when producing and providing the necessary quantity of breast milk that is also nutritious. Certain food items, known as galactagogue specifically assist with lactation, boost milk production and provide essential vitamins, minerals and nutrients to your baby when nursing. Remember to stay hydrated and ensure that you are taking in enough fluids when breastfeeding. Now that you know which foods can promote lactation and increase the production of milk supply, you can add them to your daily diet and provide your baby with the best possible breast milk that he/she needs to stay healthy and have a full tummy. Read Also:

January 21, 2019
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