Tag Archives: healthy diet

Quinoa & Lentil Salad Vegan Recipe

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Quinoa & Lentil Salad Vegan Recipe

Recently, I’ve been posting about the important health benefits of fiber in kids’ diets.  I’ve also gone through a top ten list (part 1 & part 2) of the best high fiber foods to try on your kids.  But having a good recipe or two helps, so here’s one I made this week for my family: Quinoa & Lentil Salad!

Sadly, much of the processed food kids eat today is very low in fiber.  Refined carbohydrates, like white flour and white rice, have the fiber-rich outer casing of the grain removed.  And of course, animal products don’t contain any fiber at all.  Meat, poultry, fish, dairy, and eggs, are lacking in fiber.  Kids who eat lots of these foods are likely to not be getting enough fiber and can end up developing other health issues.  Constipation is the health issue most likely to arise first, and should be taken as a major warning sign.  Unfortunately, other more life threatening diseases such as heart disease and cancer are also linked to low fiber intake.  It is very easy to increase fiber intake if you have a few good recipes!

One of my favorite ways to increase fiber intake is to use juice pulp left over from juicing fruits and vegetables.  There are many ways to use this leftover pulp!  One of the most popular ways to use leftover fruit pulp is in muffins or cupcakes.  I also use vegetable pulp to make crunchy crackers we all love to snack on.

But the best way to get more fiber in your kids’ diets is just to give them fiber-rich foods as part of their daily diet.  That’s why I made this Quinoa & Lentil Salad.  My kids are both happy to eat it (my 2 year old likes to pick out all the lentils and eat them first).  It also keeps well in the refrigerator and is easy to pack in a container and take to school.  Unlike leafy salads, it won’t get soggy or gross, so make a big batch and it can easily be lunch for a few days!

This quinoa & lentil salad contains not one, not two, but three high fiber ingredients.  Quinoa, lentils, and artichoke hearts all feature in this delicious salad.  One one-cup serving of quinoa & lentil salad will give your kids more than half their daily fiber requirements! And it’s vegan and gluten free, too!

quinoa salad

Quinoa & Lentil Salad

Ingredients

  • 2 cups uncooked quinoa, rinsed
  • 1 cup uncooked brown lentils, rinsed
  • 8 large artichoke hearts, quartered
  • 1 large English or 2 smaller Lebanese cucumbers, chopped (peeling optional)
  • 2 large or 3 medium tomatoes, chopped (I omitted these because my hubby cannot eat them, but added them into the salad when I served to the kids & myself.)
  • 1/4 cup fresh herbs, finely chopped (I used dill, basil, and tarragon in equal amounts, but use whichever herbs you like best or have on hand.)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp organic apple cider vinegar
  • pinch himalayan pink salt (optional)

Instructions

  1. Cook the quinoa with 4 cups of water, per package instructions, until all water is absorbed.  Fluff cooked quinoa with a fork.
  2. Boil lentils until soft but not mushy (approx. 25-30 minutes).
  3. If using fresh artichokes (as I did), quarter & steam your artichoke hearts.  If using jarred/preserved hearts that are ready to eat, simply quarter them.
  4. Allow quinoa, lentils, and artichokes to cool.
  5. Combine quinoa, lentils, artichokes, cucumbers, and tomatoes, and mix.
  6. Mix herbs, olive oil, apple cider vinegar, and salt to make dressing.
  7. Pour dressing over salad and mix well.  Serve immediately while salad is slightly warm or place in fridge and allow to sit.  Keeps for 3-4 days.

Variations

  • For a non-vegan version, replace the salt with some finely crumbled feta cheese or some finely grated parmesan.
  • For a vegan alternative, omit the salt and add in some finely chopped olives (black, green, or kalamata are all fine).
  • Vary the vegetables!  Consider adding some other veggies or fungi, such as mushrooms, finely diced red onion, capsicum (bell pepper), wilted or fresh baby spinach, or baked pumpkin cubes.
  • Mix up the herbs.  Changing the herb mixture will greatly alter the flavor of the dish.  Quinoa, lentils, and atichokes all have mild flavors, so the flavor of this dish is pretty much controlled by the herbs in it.

This quinoa & lentil salad is pretty much a complete meal in itself.  Most of the major nutrients are featured in it.  Jazz it up by mixing in some baby kale or baby chard and you’ll be certain to have hit all the high points.  It is not only a high fiber dish, but a high protein one, too!  Quinoa is pretty much a complete protein in itself, but lentils are also very high in protein.  Other essential nutrients like iron and vitamin C also play a major role.

I hope you enjoy this salad as much as we have!

Fiber: 10 Great Sources (Part 2)

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Fiber: 10 Great Sources (Part 2)

Last month I posted about the benefits of kids eating a high fiber diet.  I followed this up with the first half of a top 10 list of foods high in fiber, inspired by a list published this month in Today’s Dietician. Here are the next 5 in alphabetical order, with plenty of cooking and prep ideas on how to get your kids to eat them.

Dates

Worried you won’t get fiber into your kids no matter how you push the veggies?  Don’t worry any more! Dates, those super sweet chewy fruits of the date palm, are also really high in fiber!  Just ONE medjool date contains 6% of the daily amount of fiber you need.  Of course, dates are really high in sugar, but the naturally occurring fruit sugars in dates have a low glycemic index, which means they won’t make kids’ blood sugar spike.  Dates contain a wealth of beneficial antioxidants, including phenolic acids and carotenoids, as well as vitamin B6, magnesium, potassium, manganese, and copper!*  This means that eating dates is not only a great sweet alternative to candy, but they can also help protect the stomach, liver, and nerves, stimulate the immune system, and protect against cancer and inflammation!**

Getting kids to eat dates is as easy as pie, literally.  Add them to any traditionally sweet recipe, such as muffins, oatmeal, or oatmeal cookies.  Chop them up and add them to salads or even some cooked dishes.  Of course you can always send them to school with kids as a sweet snack!  And guess what? You can use dates to make healthy alternatives to traditionally unhealthy sweet treats, like my favorite – gluten free brownies!

Lentils (and Beans)

Most people are aware of beans as a good source of fiber, but little lentils pack a huge fiber punch, too.  With over 15 grams of fiber in one cup of boiled lentils, one serving will give your kids almost all the fiber they need for the day!  Regularly eating lentils and/or beans lowers pretty much all of the symptoms and risk factors associated with type 2 diabetes.***  Lentils are also incredibly high in protein, with 18 grams per cup. They also contain abundant healthful phytochemicals, iron, thiamin, phosphorus, manganese, potassium, and copper.

Lentil stew is a delicious way to get kids to eat the little guys.  But there is no need to stop there – my favorite way to eat lentils is in a cold salad for lunch, with chopped tomatoes, scallions, and perhaps a bit of feta cheese.  They are also a great addition to an Asian noodle or rice bowl.

Potatoes

Surprised to see potatoes on a list of healthy foods?  Potatoes are often demonized as being starchy and having low nutritional value, but the hype is misleading.  Potatoes, like other vegetables, contain a wealth of healthy nutrients – including fiber!  One large russet potato (eaten with the skin) provides 6.9 grams of fiber, making it (along with beans) one of the most inexpensive sources of dietary fiber.  Russet potatoes are also very high in vitamin C and potassium, a very good source of vitamin B6, manganese, magnesium, and niacin, and a good source of folate, thiamin, pantothenic acid, iron, copper, and phosphorus.  Didn’t know your everyday potato contained so many benefits, did you?!  And if you want even more, choose a yellow or purple potato variety to take advantage of the antioxidants they contain that reduce inflammation and DNA damage!****

Try to get your kids to eat potatoes with the skin on, as that is where most of the fiber is.  I bake potatoes with spices and seasoning on the outside, making the skin the tastiest part of the potato.  You can also make lots of dishes using potatoes with the skin on, such as potato and leek or cauliflower and potato soups; potato kugel; potato latkes; home fries; or even mashed potatoes or skordalia.  Try using purple or blue potato varieties if that will get your kids interested!  Potatoes are so versatile the possibilities are endless and their bland flavor makes it possible to sneak them into all sorts of dishes.  Finally, if all else fails, slice whole potatoes into strips and turn them into French fries – make them crispy in the oven by soaking them first in ice water and you won’t need to deep fry!

Quinoa

Quinoa has gotten a lot of press as a superfood in the past few years and it is well deserved!  One cup of cooked quinoa contains 5.2 grams of fiber, which is more than brown rice!  It is also a good source of protein because although it doesn’t have the most protein out of all whole grains, the proteins it contains come in the right amounts of each amino acid, making it a complete protein.  It is also gluten free, and boasts of many nutrients, including magnesium, phosphorus, and manganese.

Rinse quinoa, then cook it as you would rice (although it cooks much faster than rice).  I often substitute quinoa for rice in dishes.  It can also be used in stews.  It also makes a good cold salad that can be sent to school for lunch.  Try pairing quinoa in salad with mango, feta cheese, and some veggies for a salty-sweet salad that will appeal to picky taste buds.

Raspberries

I always think of berries as a decadent treat.  My kids love any kind of berry as a treat or snack and of all the berries, raspberries are really high in fiber.  One cup of raspberries contains 8 grams of fiber!  That’s twice the amount in blueberries or strawberries!  They are also high in vitamin C, manganese, and vitamin K.  They are also full of antioxidants and can help reduce risk of cancer and cardiovascular disease.*****

Raspberries on their own make a great snack for school or as dessert with lunch.  My kids love them in their cereal or on top of yogurt.  Mix them into desserts, oatmeal, or parfaits.  Or drizzle a tiny bit of dark chocolate on top of them for a healthy, decadent dessert.  Hopefully these treats will be an easy sell for your kids!

Conclusion

I hope you have found this guide to high fiber foods informative and helpful!  With so many ideas for high fiber foods and so many ways to prepare them, surely you can find something that will appeal to even the most picky kids.

Sources:

*Tang ZX, Shi LE, Aleid SM. Date fruit: chemical composition, nutritional and medicinal values, products. J Sci Food Agric. 2013;93(10):2351-2361.

**Vayalil PK. Date fruits (Phoenix dactylifera Linn): an emerging medicinal food. Crit Rev Food Sci Nutr. 2012;52(3):249-271.

***Jenkins DJA, Kendall CWC, Augustin LSA, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med. 2012;172(21):1653-1660.

****Kaspar KL, Park JS, Brown CR, Mathison BD, Navarre DA, Chew BP. Pigmented potato consumption alters oxidative stress and inflammatory damage in men. J Nutr. 2011;141(1):108-111.

*****Kosmala M, Zdunczyk Z, Juskiewicz J, et al. Chemical composition of defatted strawberry and raspberry seeds and the effect of these dietary ingredients on polyphenol metabolites, intestinal function, and selected serum parameters in rats. J Agric Food Chem. 2015;63(11):2989-2996.

Nutrients Found in Fruits & Vegetables (You May Never Have Heard of!)

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Nutrients Found in Fruits & Vegetables (You May Never Have Heard of!)

cropped-DSCF1189.jpg

Fruits and vegetables are an essential source of vitamins and minerals.  Today, much ado is made about individual vitamins and minerals.  But there are many more beneficial nutrients in fruits and vegetables than just the Vitamin C and Vitamin A we hear about a lot in the media. Here are some of the beneficial nutrients your kids get in the fruits and vegetables they eat that you might never have heard of.

Flavanoids

IMG_2365Flavanoids are what give fruits and vegetables the vibrant colors in their skins.  There are many types of flavanoids, some of which are covered in more detail below.  Different flavanoids have been shown to confer different benefits, but flavanoids in general are powerful antioxidants that can help improve help by reducing inflammation and even stopping the growth of cancer cells.

Bioflavanoids

Bioflavanoids are found in citrus fruits and they have the benefit of extending the value of vitamin C in the body.  This is a main reason why eating fresh fruits and vegetables is so beneficial – just taking a supplement with a single vitamin or mineral misses out on benefits like bioflavanoids.  Bioflavanoids lower cholesterol levels.  They also support joint collagen in cases of arthritis.

Quercetin

Quercetin is an important antioxidant that is especially good at reducing LDL cholesterol oxidation.  It also helps the body cope with allergens as well as lung and breathing problems.  Quercetin is found in apples, onions, and citrus fruits.

Beta-Glucan

Beta-glucan supports the body’s white blood cells, which stabilizes and balances the immune system.  It is found in mushrooms.

Anthocyanins

Midnight black grapes

Anthocyanins are the most common flavanoid antioxidant, 9 times more common than any other flavanoid.  They are most commonly found in fruits with really strong colors, such as berries, red grapes, red cabbage, eggplants, and blood oranges.  Anthocyanins reduce risk of cardiovascular disease, fight cancer cells, and can even improve cognitive function.

Epigallocatechin gallate (EGCG)

Epigallocatechin gallate (EGCG) is used in many dietary supplements because of its immunity-boosting properties and its promotion of T-cell production.  It is also abundantly found in tea.  It also reduces the risk of colon and breast cancer.

Ellagic Acid

Berries in Jean Talon Montreal Market

Ellagic acid is an antioxidant and is also anti-carcinogenic, particularly in the gastrointestinal tract.  It also reduces cancer growth because it inhibits cell production of ATP.  Ellagic acid is found in walnuts, pomegranates, raspberries, and strawberries.

Beta-Carotene

IMG_2524

Beta-carotene is the most well-known of the carotenoids and one you have probably heard of.  Most people have heard that the beta-carotenes found in orange foods like carrots are good for eyesight.  This is because it is converted into Vitamin A in the liver.  But did you know it also decreases the amount of cholesterol in the liver?

Proanthocyanidins

Rose hips

One of my favorite supplements is grape seed extract, which contains antioxidants that can cross the blood-brain barrier to help heal the cells in your brain.  Proanthocyanidins, which used to be known as “condensed tannins,” are a flavanoid antioxidant found most potently in grape seeds and pine bark, but also appearing in apples, berries, barley, sorghum, rose hips, and rhubarb.  In addition to their powerful antioxidant properties, they also extend the life span of Vitamin C by 400% as well as increasing the amount of Vitamin E found in blood vessels.

Lycopene

Before making this soup, I toss all the tomatoes I need to use up in a big tub of water and wash them as I go.

Lycopenes have recently gained some fame for their ability to decrease the risk of prostate cancer.   They also help protect against heart disease.  Lycopenes are found most commonly in tomatoes, which has given ketchup and pasta sauce manufacturers cause to celebrate good sales as well as good health.  (Of course, fresh, raw vegetables are the best source of these nutrients!)

Flavones

IMG_2601

Flavones are another kind of flavanoid, responsible for the yellow coloring in foods like capsicum (bell pepper), yellow summer squash, and apricots.  They are incredibly powerful and have been shown to have the antioxidant and anti-inflammatory properties of other flavanoids, as well as fighting allergies and cancers.  They also have neuroprotective properties, helping to keep brains functioning even better.  They also counteract stress-related diseases and can reduce the complications of diabetes.

Isoflavones

IMG_2498

Isoflavones may have helped get soy a bit of a bad reputation because of their tendency to mock estrogen.  However, isoflavones can help protect against hormone-related conditions in both men and women, including breast cancer and prostate cancer.  They also help increase bone density, reduce cholesterol, and reduce the risk of heart disease.

Lutein

 

IMG_2426

Lutein is another nutrient that’s really good for you.  Lutein, which is found in blueberries and squashes, is important for healthy eyesight (and therefore very important for pregnant mums and growing kids to consume).  Not only that, but it’s also good for your heart, as it helps to prevent coronary artery disease.

Conclusion

This is by no means an exhaustive list of nutrients.  However, these are some nutrients you may never have heard of.  The benefits of eating a broad variety of plant and vegetable foods cannot be understated.  These secretive little nutrients should give you even more motivation to get your kids to eat their veggies!

Fiber is Fantastic!

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Fiber is Fantastic!

When we think about “fiber” and “staying regular,” we often default to thinking about those old ads for products like Metamucil.  We think of it as the kind of thing only old people have to deal with.  But I go on mommy forums and I see other mums posting all the time about how their kids, from infants on up, are constipated.  The most common pieces of advice I see are to give kids grape juice or sugar water to drink.  Wait, what?!  What those kids really need is a good dose of fiber.

How Fiber Prevents Constipation

My kids are never constipated.  Once, when I was a new mum, I thought my baby was constipated, until I realized that some newborns just don’t poo every day like adults do (or should).  Since then, we have never had a problem with constipation, which is probably because my kids eat lots and lots of fiber.

There are two kinds of fiber, both of which are essential to “staying regular.”  Soluble fiber retains water, which helps make stool softer and easier to pass.  (Think of the term “water soluble,” which means it dissolves in water.)  Insoluble fiber doesn’t absorb water, but it does add bulk to waste matter.  The more waste matter there is, the faster it passes through the gut.  When waste goes through the gut slowly and sits there for a long time, it gives that uncomfortable and well-known feeling of being constipated.  Erk!

How Fiber Works

The benefits of fiber don’t just stop at easing or preventing constipation, however.  Fiber does all sorts of great things for our bodies.  It is most well-known for helping ease digestive issues of all sorts.  I always think of it like this: Fiber doesn’t break down in our bodies.  This means it stays intact as it passes through our gut.  I imagine it as a kind of bristle brush passing through the intestines.  As it goes, it brushes up against the walls and cleans out all that gunk that builds up.  (If you want to know what builds up and you have a strong stomach, feel free to look at these cringe-worthy pictures.)  By cleaning out backed-up waste, fiber helps us avoid constipation, as well as other gut-related diseases.

When Do Kids Need Fiber?

Exclusively breast or formula feeding infants don’t need additional fiber in their diets.  After six months, however, babies need fiber in their diets.  And babies who are fed healthy, plant-based foods should get plenty.  Many babies at young ages do need some of that fiber broken down by cooking processes to avoid them getting upset stomachs, as their digestive tracts are still developing.  My babies got pureed steamed peas and broccoli, but what they loved the most was getting stewed fruit: apples, pears, peaches – whatever we had handy and in season!  Infants and children old enough to eat raw fruits and vegetables should be eating lots of those foods, which should supply them with plenty of fiber.

Unfortunately, processed foods today are often really low in fiber.  White bread and white rice have the fibrous outer layers of the grain removed, while animal products do not have any fiber in them.  Kids can go the whole day without getting much fiber at all.  From bacon and eggs with milk for breakfast to ham and cheese sandwiches for lunch to mac’n’cheese with hot dogs for dinner, kids can easily go the whole day without getting the fiber they need for good health.

While there are fiber supplements that can be administered, one of the main benefits of consuming high-fiber food is that fiber comes with other nutrients.  Foods high in fiber tend to be really high in nutrition.  A supplement won’t be able to give your kids the same complete nutrition that eating fruits and vegetables will.

Other Benefits of Eating Fiber

In fact, did you know that for every 10 grams of fiber you eat, your risk of death from all causes decreases by 10%?*  Don’t we all want our kids to lead healthier lives and to decrease their risks from all diseases?  Gosh, getting them to eat more fiber certainly seems like a great way to do that!

As I mentioned above, consuming dietary fiber significantly reduces constipation and prevents it from forming in the first place.*  Not only that, eating plenty of fiber reduces risk of breast cancer (which is probably of more interest to mommies than babies)** and even stroke.***  Many kids today suffer from all sorts of allergies and inflammations, which can also be reduced by increasing fiber intake.****  Heart disease is more of risk to children than ever before and a vegan diet has been shown to help dramatically, which is perhaps why the American Heart Association recommends eating more fiber.  Fiber can also help kids lose weight, which is possibly why the American Diabetes Association recommends eating more of it, in addition to fiber’s ability to help control blood glucose levels.

Fiber really sounds like the magic super nutrient we should all be eating and feeding our kids.  Just take some fiber supplements and we’ll all live healthfully ever after!  Well…. No. Not quite.  As I mentioned above, it is really the confluence of all those things that make up the foods that contain fiber.  It’s not just the fiber, it’s the vitamins, minerals, antioxidants, and phytochemicals that are contributing to the benefits of a high fiber diet.  That’s why it’s best to get fiber from natural whole foods rather than a supplement or a food to which fiber has been added at the end.

How Much Fiber Should Kids Eat?

Just because fiber is good for kids doesn’t mean you should load them up on super high-fiber foods and supplements.  Too little is no good but too much can also hurt.  Too much fiber can once again cause digestive issues like constipation, cramping, or even diarrhea. Still, you would be surprised at how much fiber really is the recommendation: I find it unlikely that kids are eating too much fiber!

Here are the American Heart Association daily fiber intake recommendations for kids:

  • Babies 1-3 years old: 19 grams
  • Children 4-8 years old: 25 grams
  • Girls 9-13 years old: 26 grams
  • Boys 9-13 years old: 31 grams
  • Girls 14-18 years old: 26 grams
  • Boys 14-18 years old: 38 grams

Adults should continue to follow the 14-18 year old recommendations.

Conclusion

Fiber tends to be really overlooked as an essential part of children’s nutrition. Yet it gives kids the same health benefits it gives adults, and more! If we can give kids a healthy start and foundation, they will grow up to be healthier adults.  Get your kids eating more high fiber foods and soon they’ll be feeling the benefits of a healthier digestive tract.

*Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012;18(48):7378-7383.

**Dong JY, He K, Wang P, and Qin LQ. Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies. Am J Clin Nutr. 2011;94(3):900-905.

***Chen GC, Lv DB, Pang Z, Dong JY, Liu QF. Dietary fiber intake and stroke risk: a meta-analysis of prospective cohort studies. Eur J Clin Nutr. 2013;67(1):96-100.

****Jiao J, Xu JY, Zhang W, Han S, Qin LQ. Effect of dietary fiber on circulating C-reactive protein in overweight and obese adults: a meta-analysis of randomized controlled trials. Int J Food Sci Nutr. 2015;66(1):114-119.

Mercury: Fish to Avoid

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Mercury: Fish to Avoid

How much mercury does this fish have?

Fish can be a part of a healthy diet (but are by no means essential to a healthy diet, so vegan friends keep on vegging out!).  Unfortunately, many popular fish are high in mercury.  Mercury is a heavy metal that we do not need in our systems to survive.  In fact, there is no safe amount of mercury that we know of.  As parents, we have an obligation to protect our children as much as possible.  One way to do this is to avoid feeding kids fish high in mercury.  Pregnant women also need to avoid mercury as much as possible, as mercury can cross the placental barrier.

Fish as a Source of Mercury

Preparing fish

While some mercury is naturally discharged into the environment, much mercury is added to the environment by human industry.  Industries often discharge large amounts of waste products into our water sources.  Elemental or inorganic mercury is discharged by industry into our oceans and is transformed by bacteria into methylmercury.  This methylmercury then accumulates in the aquatic food chain.  Thus, small animals eat the bacteria, bigger animals eat them, and as you move up the food chain more and more methylmercury accumulates in the fish. Pregnant women who eat this fish, or children whose parents feed them this fish, are at higher risk. (Read more here.)

Which Fish to Eat?

Grilled fish

Not all fish accumulate methylmercury equally.  Just as not all mammals eat the same things, not all fish eat the same things.  If the methylmercury processing bacteria aren’t in the food chain (or are less in the food chain), then the bigger fish will contain less mercury.

Unfortunately, overfishing has also done a lot of damage to the aquatic environment.  Some fish are being so overfished their populations are declining dangerously.  This isn’t a health or diet issue, but it is an environmental issue.  Because this is a nutrition blog, I’ll still list fish with dangerously low levels or with bad environmental fishing practices, but I will include the caveat of stars for those who wish to avoid them.

This list is from the Natural Resources Defense Council.

LEAST MERCURY

Enjoy these fish:
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder*
Haddock (Atlantic)*
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)**
Salmon (Fresh)**
Sardine
Scallop*
Shad (American)
Shrimp*
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting

MODERATE MERCURY

Eat six servings or less per month:
Bass (Striped, Black)
Carp
Cod (Alaskan)*
Croaker (White Pacific)
Halibut (Atlantic)*
Halibut (Pacific)
Jacksmelt
(Silverside)
Lobster
Mahi Mahi
Monkfish*
Perch (Freshwater)
Sablefish
Skate*
Snapper*
Tuna (Canned
chunk light)
Tuna (Skipjack)*
Weakfish (Sea Trout)

HIGH MERCURY

Eat three servings or less per month:
Bluefish
Grouper*
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)*
Tuna (Canned Albacore)
Tuna (Yellowfin)*

HIGHEST MERCURY

Avoid eating:
Mackerel (King)
Marlin*
Orange Roughy*
Shark*
Swordfish*
Tilefish*
Tuna (Bigeye, Ahi)*

* Fish in Trouble! These fish are perilously low in numbers or are caught using environmentally destructive methods. To learn more, see the Monterey Bay Aquariumand the The Safina Center (formerly Blue Ocean Institute), both of which provide guides to fish to enjoy or avoid on the basis of environmental factors.

** Farmed Salmon may contain PCB’s, chemicals with serious long-term health effects.

Getting a Dehydrator!

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Getting a Dehydrator!

Our new dehydrator full of its first fruits! You can see my kids were so excited to try them they wouldn't even let me take a photo!

Our new dehydrator full of its first fruits! You can see my kids were so excited to try them they wouldn’t even let me take a photo!

I’ve finally gotten a dehydrator!  I’ve been wanting one for years and finally hubby bought one for me as a belated birthday present.  Truthfully, it’s as much a present for him as it is for me – he loves dehydrated food to take with him on his many camping/hiking expeditions.  Plus, the dehydrator can be used to make all sorts of exciting healthy snacks for the kids.

What Dehydrator to Get?

Dehydrated apple slices

Truthfully, I only have the one and have only used a few dehydrators in my time, so I can’t recommend a particular brand.  It’s worth checking online to see reviews.  To me, the most important factor would be how reliable it is: does it dehydrate evenly at the expected temperature and is it going to break down?  The answer to the first question should be “yes” and the second should be “no.”  Everything else is a perk, so whether you want to spend extra to get a fancier model dehydrator is entirely up to you.

Some dehydrators offer fancier features.  One of my favorite features is a timer, which is handy when you’re dehydrating stuff for long periods of time.  However, if you don’t go for this option (which we ultimately did not), you can always use a standard wall timer to turn off the dehydrator when the time is up.  Other features include special trays for dehydrating more liquid ingredients like fruit puree or yogurt.  But if you don’t have the right tray inserts, don’t fret: a piece of parchment paper will work just fine.

You will also be able to decide what shape of dehydrator you want.  Some are round and some are square or rectangular.  I have used both and by far prefer square or rectangular machines.  Round machine trays have a hole in the middle.  Aside from your fruit leather coming out looking like a very flat donut, it’s harder to cut nice even strips.  I like the dehydrators with square or rectangular trays that make it easy to evenly arrange produce in neat rows, and to slice fruit leather or yogurt into strips.

Another detail to consider is what kind of tray to use.  The trays in our dehydrator are made of sturdy plastic that is dishwasher safe and easy to clean.  However, the holes are quite large, which means you need an insert or parchment paper to dehydrate smaller items like berries or peas.  Other dehydrators have finer, more mesh-like trays, which are good for dehydrating smaller items, but which are also much more difficult to get completely clean.

Finally, you have to consider the size of the dehydrator you want.  Today, you can get little dehydrators with just 3 or 4 trays that can sit on your countertop, or you can opt for a giant industrial-size model with 16 trays that might have to sit on your kitchen floor.  Some models allow you to add or subtract trays so you can purchase extras if your original turns out not to have enough.  Consider how often you will be using your dehydrator.  If you plan to use it for small amounts frequently, then perhaps a small model will be sufficient.  But if you want to preserve large amounts of fruits and vegetables or you have a lot of hungry kids looking for healthy and delicious snacks, then you’ll want a bigger model.  A bigger dehydrator will also be good for people who have bumper crops of produce periodically during the year: during those times you’ll want to preserve as much as possible, but during the times when you’re not using it, you can put your big dehydrator away.

Dehydrating Fruit

Dehydrated kiwi fruit and nectarine

Of course as soon as I opened up the dehydrator’s box, I immediately set to work slicing up some fruit to put in it.  I filled most of it with sliced apples but also threw in some kiwi fruits, peaches, and a stray nectarine.

Most fruit should be sliced about 1/4 inch thick and be placed peel side down (bananas should be sliced slightly thinner).  I have a mandolin that slices apples the perfect thickness.  I picked mine up super cheap at Kmart, so if budget is an issue for you a cheap mandolin won’t break the bank and will save you lots of time.  Soft fruits like peaches, bananas, and kiwi fruit, however, are more easily sliced with a knife.

Be careful not to slice fruit too thin.  I tried that once in a desperate attempt to get my apples to come out crunchy (this won’t happen with a dehydrator – you need a freeze dry machine to get nice crunchy apple chips without cooking the heck out of them).  If you slice fruit too thin, it sticks to your dehydrator trays and is unpleasant to try to get off.  Fruit shrinks as it dehydrates and a very thin slice will turn as thin as the finest paper (even to the point of being able to see through it) if you don’t leave some thickness to it.

Dehydrating fruit should be set at 135 degrees Fahrenheit (57 degrees Celcius) (strict raw foodists should not set it to be above 118 F or 48 C).  If you’re doing what I did and putting in multiple types of fruit, check that they all take approximately the same amount of time to dehydrate.

Healthy Food for Kids from the Dehydrator

Dehydrated peaches

Dehydrated fruit is a perfect healthy snack for kids.  They will love it if you give them a small bag of dehydrated fruit as a school snack.  Dehydrated foods keep for a long time as well, so you can do big batches and then vary what fruits you give your kids.  Apples one day, kiwi fruit the next. Or mix them up and give your kids a bag of healthy mixed fruit. Yum!

You can also mix other foods in with dehydrated fruits.  Add some nuts, pretzels, or puffed cereals to create a trail mix free of excess salt and processed sugar.  A snack like this is perfect for kids on the go, especially if they’re being rushed from one after school sport to the next.  Fruits give your kids healthy sugars, nuts have beneficial protein and fat, and cereals contain carbohydrates that provide energy more slowly to sustain your kids.  Sprinkle a little bit of Himalayan salt onto the nuts to replenish needed electrolytes.

Dehydrated vegetables can also make other everyday foods more exciting.  Dehydrated tomatoes, for instance, can really add some life a salad or pasta dish.  And of course the concentrated flavor in dehydrated vegetables makes them into tasty snacks.  (Plus, you can use your dehydrator to make healthier potato chips – don’t tell the kids!)

Have Fun with Your Dehydrator!

In the coming weeks I am sure I will get up more posts about the healthy snacks I am experimenting with in my new toy.  The most important thing is to have fun.  It’s a great opportunity to get your kids involved.  Find out what fruits they would like to try dehydrating, or have them blend up their own unique combinations for fruit leather.  If you do your shopping in the market, let your kids each choose a few pieces of fruit to dehydrate for snack that week.  Getting a dehydrator could become one of your most exciting purchases!

Beyond Carnism by Melanie Joy

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Beyond Carnism by Melanie Joy

Carnism TEDx Talk by Melanie Joy

On this blog, I generally focus on health and the science around health and diet for kids.  I believe we can change the world by changing the foods we feed our kids.  Not only can we ensure that the next generation faces lifelong good health, but in doing so we can also help them grow up to face the world with joy.  Part of the joy that comes from eating a healthy diet comes from the attendant good values that come with it.  So it is that I wanted to share with you all this TEDx talk by Melanie Joy.

Melanie Joy, Ph.D., Ed.M. is a Harvard-educated psychologist, professor of psychology and sociology at the University of Massachusetts, Boston, a celebrated speaker, and the author of the award-winning book Why We Love Dogs, Eat Pigs, and Wear Cows. Melanie is the eighth recipient of the Institute of Jainology’s Ahimsa Award, which was previously awarded to Nelson Mandela and the Dalai Lama. Her work has been featured by numerous national and international media outlets, including the BBC, Germany’s ARD, ABC Australia, the New York Times, and Spiegel Online. Melanie has given her acclaimed carnism presentation on five continents, and she is also the founder and president of the project Karnismus erkennen and of Carnism Awareness & Action Network.

 

What is Carnism?

Carnism is the name Melanie Joy has given to the belief system that justifies human consumption of animal flesh.  This is the belief system most of us have grown up in, which conditions us to think of it as okay, as “normal, natural, and necessary” behavior.  And yet, most of us think it is perfectly acceptable to eat a pig or a cow but not our pet dog or cat.  So we do not think it is normal to eat any and every animal, just certain ones.  Why?

Carnism and Health

The consumption of animals is incontrovertibly detrimental to our health and wellbeing.  For children, whose bodies are growing at a rapid rate, it is even more important to eat a healthy diet as the foundation for their futures.  Feeding our children meat hurts them.  In the words of Melanie Joy:

We pay for our carnism with our health, as eating an animal based diet can lead to serious disease, while eating a plant-based or vegan diet can optimize health.

It is for this reason that I think you will all benefit from watching this video.  Older children and teenagers can also benefit.  Watch it and then have a discussion about what you have seen – your children may have some very interesting insights!  (Please be advised that there are some graphic images in this video that may be unsuitable for younger viewers.)

Beyond carnism and toward rational, authentic food choices by Melanie Joy at TEDxMünchen

Visit Melanie Joy’s Beyond Carnism website to learn more

The Banting Diet: Dangerous for Kids

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The Banting Diet: Dangerous for Kids

In my last post, we looked at if the Banting Diet is safe for children.  It most certainly is not a safe diet for kids.  Youths, who are still growing and developing, are especially sensitive to changes in diet.  A healthy diet can do them an enormous amount of good and an unhealthy diet can do a tremendous amount of damage.  The Banting Diet is downright dangerous for children and teens.

Dangerous for Children and Teens

Actually, low carb diets can be dangerous for anyone.  Cutting out an entire nutrient group is not ideal to the human condition.  But children are especially sensitive, as they are growing and developing.  In fact, it could actually be downright dangerous.  Dr. Fuhrman, a well-known medical doctor, points out on his blog just how dangerous low-carb diets can be for kids:

Most recently, a sixteen-year-old girl who had no history of medical problems died after two weeks on the Atkins diet. When the paramedics arrived, she was pulse-less, and the electrocardiogram revealed ventricular fibrillation (a usually fatal loss of normal heart rhythm). Her emergency room evaluation showed electrolyte imbalances that occurred as a result of eating a diet of meat, cheese, and salads for two weeks. She was doing the diet together with her mother.

Of course most cases won’t be this extreme!  But the fact is that low carb diets of any kind can be dangerous and a high animal fat diet like the Banting Diet poses even greater risks.  The “low fat” diet that was touted as healthy for so many years has now been shown not to be the fastest way to lose weight, but that doesn’t mean that suddenly switching to the opposite extreme is the best reaction.

Animal fats are saturated fats, which themselves carry lots of disease-causing potential.  Saturated fats “have no double bonds between carbon molecules because they are saturated with hydrogen molecules.”  Their chemical structure means that we digest them differently than unsaturated fats.  This can lead to the development of high cholesterol, which is showing up in younger and younger populations. It is also a major risk factor for heart disease.  Indeed, reducing saturated fats specifically (as opposed to fats overall) is the most effective way to prevent coronary heart disease in women.  The American Heart Association recommends limiting intake of saturated fats to no more than 7% of your diet – well below what the Banting Diet insists on!  It is no coincidence that kids placed on a balanced vegan diet showed drastic improvement and major reductions in their heart disease risk factors.  Those kids were eating basically the exact opposite of the Banting Diet!

Bear in mind that the Banting Diet is doing more than just restricting carbohydrates and promoting animal fat consumption, the dangers of which we have already discussed.  The Banting Diet is also restricting the intake of other foods, too.  The whole long list can be found here.  We’re not just looking at a diet that cuts out wheat, like in a gluten-free diet.  This is a diet where corn, peas, agave, and any kind of fruit juice is absolutely forbidden.  Fruits are also on a highly restricted list, so you can have them, but only in small amounts.  For example, three small figs or one small banana is all the fruit you’re allowed each day.  Notice I said ‘or’ – not ‘and.’  This is not much fruit for a child, who needs that nutrition to thrive.

Children need a balanced diet in order to get all of the vitamins and minerals they need for their bodies to develop.  Lacking enough of certain nutrients can have long term effects even beyond what science can currently fathom.

What Do You Want For Your Children?

After reading all of this, what do you want for your children?  Hopefully you want to provide them with a balanced, healthy diet.  Hopefully your goal is to reduce their disease risks and give them the foundation they need to grow and develop optimally.  Doing so will help them live a healthier life, regardless of what choices they make later in life.

The Banting Diet is dangerous for adults and doubly so for children.  Tamzyn Campbell may be a nutritionist, but just having a piece of paper with your name on it does not mean you are always right.  Similarly, not having a piece of paper with your name on it does not mean you are wrong.  I hope I have made a strong case here for why Tamzyn Campbell, nutritionist though she may be, is wrong, dreadfully wrong, and therefore dangerous.

But you don’t have to take my word for it.  Here are the words of Dr. Caldwell B. Esselstyn, Jr., M.D. (whose father is one of my top nutrition idols):

One of the best examples of the low carb misconception is the Atkins program and Paleo both of which emphasize  meat which is so deleterious  to health.  And certainly not for children.

You are right to be alarmed about the Banting Diet……for anyone, especially children.

Do what is right for your children and choose a healthy plant-based diet.

The Banting Diet: Is It Safe For Kids?

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The Banting Diet: Is It Safe For Kids?

This week an article came out touting the Banting Diet for children, starting from the age of 6 months.  The Banting Diet is yet another trendy Low Carb, High Fat (LCHF) diet, emphasizing eating lots and lots of animal fat.  The nutritionist in the article claims this is a healthy diet for kids – but is she right? Is the Banting Diet really safe for kids?

What is the Banting Diet?

The Banting Diet is a Low Carb High Fat (LCHF) diet.  It is similar to other carbohydrate-restricting diets in that most carbs are forbidden but it is different from diets like Atkins because instead of emphasizing eating lots of protein, the Banting Diet emphasizes eating lots of fat, particularly animal fats.

In fact, the number one rule of the Banting Diet is to eat a lot of animal fat.  Eating lots of animal fat is the number one solution on the Banting Diet.  Hungry? Eat more animal fat!  Getting the urge to snack (snacking is strictly forbidden)?  Eat more animal fat!  If you’re on the Banting Diet you might as well make eating more animal fat your mantra.

The other half of the Banting Diet focuses on reducing your carbohydrate intake and replacing calories with fat.  Skip the milk and go for the cream; double cream is even better.  Even too much dairy is disallowed because it contains too many carbohydrates.  Instead, go straight for the butter, as much as you want.  Avoid carbs if at all possible, including disguised carbs like quinoa, peanuts, legumes, and beans. Starchy vegetables are also a no-no. Also avoid having too much fruit and too many nuts because they also have carbs and sugars.

Finally, the Banting Diet tries hard to distinguish itself from Low Carb High Protein diets like the Atkins diet by emphasizing that you are not to have too much protein.  In fact, you should choose the smaller protein portion if you eat out.  Choose the fattiest cut of meat you can.  And eat ALL the fat.

Is the Banting Diet Safe for Kids?

In a recent article, nutritionist Tamzyn Campbell claims the Banting Diet can benefit children by reducing obesity.  She claims it can even be started as young as six months, with severe carb restrictions waiting until six years.  But is she right?  Is it really healthy to feed a baby or even a child a diet overwhelmingly high in animal fats, with little to no grains and very little fruit, nuts, and protein?

Let’s consider first what experts say about the nutritional needs of children.  Children are growing and developing at a very rapid pace, in ways that adults are not.  Not only are children physically developing and growing quickly, but their brains are also growing and developing, with new brain cells growing and new synaptic connections being forged every day.  The way that children develop now, in their youth, will dramatically impact their health in the future, for the rest of their lives, including their mental and emotional health in addition to their physical health.

In order to achieve this rapid level of growth, children need to take in very high levels of vitamins and minerals, nutrients they need to grow and develop.  Their nutritional needs are different from that of adults and diets that severely restrict one major food group (carbohydrates), no matter what the source, are creating a danger for kids’ health.  A vegan diet, for instance, might omit animal sources of protein, but vegetable sources of protein are still permitted and encouraged.  The Banting Diet, on the other hand, emphasizes a very specific source of one food group (fats, from animals only – the Banting Diet goes so far as to claim that seed oils are toxic) with the exclusion of another entire food group (carbohydrates).  This will necessarily have an effect on growth and development.  Jim Bell, president of the International Fitness Professionals Association notes that:

[I]n children going through a development process, there can be permanent inhibition in their reaching full genetic potential when an entire group of macronutrients is eliminated from the diet. It doesn’t matter if it is fat, protein, or carbohydrates, it’s just not healthy.

But you don’t have to take my word for it.  Joan Carter, a Registered Dietician at the Children’s Nutrition Research Center at Baylor College of Medicine emphasizes the differing dietary needs of kids:

Low-carb diets are not a good choice for kids because children are nutritionally different than adults, and these diets are restrictive in many of the nutrients they need.  Growing children need more calcium than adults, and their tissues need vitamins and minerals that come from fruits, vegetables, and grains. With diets that restrict these and other important nutrients, it shortchanges kids in a way that can affect their growth and development.

Children also have much higher energy needs than adults.  Not only are kids using energy to run amok with their friends and tear your house apart like whirling dervishes, they’re using that energy to grow and to learn.  Over 20% of our calories are used to fuel the brain.  Restricting carbohydrates, the body’s most ideal source of energy, certainly will not help your child to learn.

Carbohydrates are fuel for the body and they encourage ideal performance.  Jim Bell, president of the International Fitness Professionals Association, points out that “carbohydrate loading is used by endurance athletes for a good reason — it gives their bodies an extra storage of fuel so their performance increases dramatically.  In full-grown adults, we know that restricting carbohydrates cuts down on athletic performance and endurance.”  So, too, with children.  Kids need carbohydrates in order to run around and get exercise, something we as parents should be encouraging them to do.  (If your child isn’t getting enough exercise, just putting them on a low-carb diet won’t solve all their problems.  Get them away from the screens and outside with their friends!)

While fat is an essential nutrient like salt, your kids don’t need very much of it.  Fat adds calories, but it’s not the optimum fuel for your tank.  It’s kind of like putting ethanol in a car designed to run on petrol – the car will probably still run, but it won’t be very efficient and it will damage the engine.  A small amount of ethanol mixed into the petrol can be a good thing, but only ethanol?  Not ideal.  So too with fat in kids’ bodies.

Carbohydrates are the ideal fuel for a child’s growing body and they come together with lots of nutrients kids need. Is fruit high in sugar? Sure! But fresh fruit also has enzymes, minerals, and vitamins kids need.  So too with healthy whole grains and vegetarian sources of protein like beans, legumes, nuts, and pseudo-grains like quinoa.

So what happens when the body isn’t getting carbohydrates as fuel?  Essentially the body begins to think it’s starving and in starvation mode it doesn’t work optimally.  The body breaks down fat for fuel, but in the process it creates what are called ketones, which are not good for kids and can actually impair their ability to learn.

Dr. Bruce Rengers, an assistant professor of nutrition and dietetics at Saint Louis University, explains why this is.  He points out that “ketones have a dulling effect on the brain.”  This is because ketones reduce glucose uptake by brain cells – in effect ketones keep the brain functioning, but at a reduced level from what it should be.  Joan Carter, RD notes, “Essentially, this quasi-starvation mode is not good for alertness, and it’s certainly not good for children.”  She’s right – how could a diet like this possibly be good for children?!

Gastroenteritis: What to Feed Sick Kids

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Gastroenteritis: What to Feed Sick Kids

Gastroenteritis, or “gastro” as it is more commonly known, is a frequent visitor in most homes with children.  Young children in particular, who may share toys with little friends and put objects and hands in their mouths without washing them, are notorious for spreading this disease.  I should know: I have two little monsters spreading germs and, with my sensitive stomach, they never fail to share with me.  Which is exactly what they have done yet again.  Now that I’m down with this dreaded yet common disease, it prompted me to ask: When your kids come down with gastroenteritis, what should you give them to eat and drink?

What is Gastroenteritis, or “Gastro”?

Gastroenteritis is an infection of the gastrointestinal system, which is also known as the alimentary canal.  The alimentary canal begins with your mouth and throat, then proceeds through your stomach, intestines, and bowels.  Gastroenteritis can be caused by many different bacteria and viruses, so children can get gastro multiple times.  It can last as little as 24 hours or as long as 10 days.

The most common symptom of gastroenteritis in children is diarrhea, or watery stool.  Kids may also experience stomachache, cramping, or even vomiting.  Fortunately, the vomiting phase usually lasts only a short time, even if the diarrhea persists for a few days.

Gastroenteritis can be dangerous for babies.  If you have any concerns for your child’s health, please bring them to the doctor!  Especially look out for symptoms of dehydration, including a lack of urination (wet nappies/diapers), has a dry mouth/tongue, has sunken eyes, has unusually cold hands/feet, or is exceptionally sleepy.

Accordingly…

Children with Gastroenteritis Need to Drink!

This is essential no matter what the age of the child.  Children who are vomiting should drink clear fluids even if they are going to vomit them up again.  Vomiting on an empty stomach is awful and is not good for your kids (on an empty stomach, stomach acids or bile can still come up, which are not good for the lining of the throat).  All children should be given a drink of water immediately after they vomit, to wash acids out of the throat, to rehydrate, and also to put something back in their stomachs.  After that, kids should be offered a small drink (a sip or a mouthful) every 15 minutes or so to rehydrate and to see if they are able to keep fluids down.

What Should Kids with Gastroenteritis Drink?

When I was a kid, my mom always told me that ginger ale or another carbonated beverage would help settle my stomach.   To tell you the truth, it still works for me to this day!  But this is actually purely psychological – experts now tell us that carbonated beverages and soft drinks are actually not good for anyone (adults included) who has gastroenteritis!

So here is what to give your kids:

  • Water.  Water is the best prevention for dehydration.  However, kids also need electrolyte replacement to avoid dehydration, so you should also give:
  • Oral rehydration products, such as Pedialyte, that you can get from your local pharmacist/chemist – prepare them according to package instructions.
  • Sucrose solution.  Mix 1 teaspoon of maple syrup or honey in 1 cup of water.
  • All natural fruit juice.  Best if freshly juiced to retain all the enzymes!  Mix 1 part fruit juice to 4 parts water.
  • Cordial.  I use a homemade rosehip cordial for this – I do not buy the processed, packaged stuff.  My rosehip cordial is nothing but rosehip syrup with honey and a bit of agave nectar.  Rosehip cordial is also good because rosehips help soothe stomach pains.  Mix 1 part cordial to 16 parts water.
  • Weak herbal infusion of ginger, as ginger reduces nausea; peppermint, which also reduces nausea; or chamomile, which soothes the bowels.

Here is what not to give your kids to drink when they have gastroenteritis:

  • Soft drinks or carbonated beverages (sorry, Mom!).
  • Sweetened fruit juices (even with concentrate) or fruit drinks.
  • Sports drinks such as Gatorade.
  • Caffeinated beverages (such as black tea).
  • Alcoholic beverages (but you shouldn’t be giving your kids these anyway…).
  • Broth, even clear broth.

Babies with Gastroenteritis

When babies get gastroenteritis it is very dangerous.  Fortunately, there is now a rotavirus vaccine, which has dramatically reduced the number of cases.  Vaccinations for rotavirus are administered (in Australia) begin administration at 2 months of age, so please get your baby vaccinated as soon as he/she is able, especially when there are so many irresponsible parents about failing to vaccinate their children.  Remember, gastroenteritis can be fatal, especially for vulnerable babies.  Gastroenteritis kills 1.4 million people every year*, half of which are children under the age of 5!** If your baby gets gastroenteritis monitor them very closely or take them to the doctor.

Babies who are breastfeeding should still be offered the breast as much as they desire.  If you are exclusively breastfeeding and your sick baby will not take a bottle with some additional water to counteract fluid loss after vomiting, ensure your baby is latching on properly and actively sucking.  Offer them the breast frequently and for as long as they want, especially following every vomit.  Monitor them carefully and contact a doctor immediately in the event of any concern, as it is impossible to measure exactly how much milk they have consumed from the breast.  A good way to tell if your baby is adequately hydrated is to check that they have wet their nappy/diaper as frequently as normal.

Babies who are bottle-fed should be given the clear fluids listed above for the first 12 hours, taking care to check that the baby drinks after every vomit and is offered small amounts of liquid frequently thereafter to prevent dehydration.  (To administer small, mouthful sized amounts, I find a syringe very useful.)  After 12 hours reintroduce their standard formula, but offer it at first in smaller amounts and more frequently.

Should Kids with Gastroenteritis Eat?

Conventional thinking was that kids with gastroenteritis should not eat, should eat very little, or should otherwise be restricted.  But now experts have stopped this thinking.  Today, experts advise that if your child wants to eat, they can eat.

This actually makes really good sense, if you think about it.  Eating food starts up peristaltic contractions in the intestines, forcing digesting food through the bowels and “moving things along,” so to speak.

This does not mean you should force food upon your child!  If your child refuses food, this is perfectly normal.  But if your child does want to eat, you should allow them to eat.  If you are concerned about vomiting, you can give them food more frequently in smaller amounts.

What Should Kids with Gastroenteritis Eat?

Just because kids with gastroenteritis can eat as they normally want to, does not mean all foods are created equal.  If your child is vomiting, trust me when I say you don’t want to feed them dairy!  If you have never had to smell milk vomit, just ask my mother and she will expound on how much you never, ever want to.

When I was a kid (and even today when I get sick as an adult), my mom invariably puts me on the BRAT diet (bananas, rice, applesauce, toast).  Basically, the BRAT diet consists of bland foods, like plain rice or plain pasta.  The idea behind the BRAT diet is that bland foods cannot irritate the digestive tract.  However, today the BRAT diet is no longer recommended because it lacks the nutritional value to help the gastrointestinal system recover.  Children who have gastroenteritis should be able to resume eating a healthy, balanced diet within 24 hours of coming down with gastro.

Nevertheless, there are still some foods to avoid.  You want to make sure your child is getting fresh fruits, vegetables, and whole grains packed with nutrients.

Here are some foods to avoid if your child has gastroenteritis:

  • High-salt canned or packaged soups (homemade low-sodium soups are fine)
  • Fried or otherwise high-fat foods (e.g., potato chips, french fries, pastries, etc.)
  • Ice cream, sherbet, popsicles, and jelly (Jello)
  • Dried, dehydrated, or freeze-dried fruits and vegetables (these require extra water to digest and are not ideal when you are trying to prevent dehydration)
  • Fruits canned in syrup (too high in sugar – but kids should not eat this anyway!)
  • Spicy foods (spicy food can irritate the gut)
  • High-sugar foods, such as sugary cereals, candy, and chocolate

Prevention is the Best!

The best strategy for dealing with gastroenteritis is simple avoidance of spreading it in the first place!  Keep your children home from day care or creche and do not bring them to play dates so they do not spread it to other children.  Everyone in the family should wash their hands regularly, especially after going to the toilet or before eating, including children.  Remember to wash your hands well after changing nappies/diapers and before feeding babies.

Conclusion

The conventional thinking we grew up with is done!   We now know that it is okay to let kids eat when they have gastroenteritis.  Not only can they eat, but they can even eat a normal, healthy, balanced diet.  Kids today do not need their food restricted, nor do they have to eat just a bland diet when they get sick.  I hope you will find this guide helpful the next time a child you know gets gastroenteritis!

*Lozano, R (Dec 15, 2012). “Global and regional mortality from 235 causes of death for 20 age groups in 1990 and 2010: a systematic analysis for the Global Burden of Disease Study 2010.”. Lancet 380 (9859): 2095–128. doi:10.1016/S0140-6736(12)61728-0. PMID 23245604.

**Walker, CL; Rudan, I; Liu, L; Nair, H; Theodoratou, E; Bhutta, ZA; O’Brien, KL; Campbell, H; Black, RE (Apr 20, 2013). “Global burden of childhood pneumonia and diarrhoea.”. Lancet 381(9875): 1405–16. doi:10.1016/S0140-6736(13)60222-6.PMID 23582727.