18 Apr

Children’s Nutritionist – Vitamin A

Fat-soluble vitamins dissolve in fats and oils.  They are abundant in high fat foods and are more easily absorbed into the bloodstream when they are eaten with fat.  Examples of healthy dietary fat includes cheese, eggs, fatty fish, nuts, avocados, extra virgin olive oil, coconut oil and full-fat yoghurt.   Health Benefits of Vitamin A for optimal children's health Vitamin A is required to build new bone during periods of growth and for strong healthy teeth.  It’s also necessary for skin health and wound healing; it stimulates the growth of healthy skin including healthy mucous membranes that line the nose, eyes, respiratory system...

10:58 / Healthy Eating

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18 Apr

Children’s Nutritionist – Vitamin K

Fat-soluble vitamins dissolve in fats and oils.  They are abundant in high fat foods and are more easily absorbed into the bloodstream when they are eaten with fat.  Examples of healthy dietary fat includes cheese, eggs, fatty fish, nuts, avocados, extra virgin olive oil, coconut oil and full-fat yoghurt.   Health Benefits of Vitamin K for Optimal Children's Health Vitamin K plays an important role in blood clotting to prevent excessive bleeding after injury.  It is also helpful for bone health and helps to build stronger and denser bones to reduce the risk of fractures.  Vitamin K is required as an important adjunct...

10:55 / Healthy Eating

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18 Apr

Children’s Nutritionist – Choline

Choline helps make and release a neurotransmitter called acetylcholine which is vital for normal brain development, nerve function, muscle movement and supports optimal energy levels.  Choline also plays an important role in metabolising and transporting fats around the body.   Foods high in vitamin C for Healthy Children This is a list of the top foods high in choline to support your child's health. ✅ Liver ✅ Eggs ✅ Raw cauliflower ✅ Mushrooms ✅ Dark leafy greens ✅ Shellfish ✅ Asparagus ✅ Brussel sprouts ✅ Bok choy ✅ Fish   Deficiency Signs | Kids Natural therapies Here is a list of common deficiency signs your child may display if they are low in choline. ✅ Low energy...

10:47 / Healthy Eating

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05 Mar

Children’s Nutritionist Approved – Flour Substitution Chart

If you want to substitute traditional white flour in your favourite recipes, the following guide will help you. Please note, it's not always easy to swap around flour alternatives. In some recipes you may need a little more liquid. If the mixture needs thickening, you may need to add addition starch such as cornstarch, arrowroot powder or tapioca. Have fun experimenting with your recipes and use the following as a loose guideline.   For every 1 cup of white flour, substitute with the following...

03:46 / Healthy Eating

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12 Oct

Children’s Nutritionist – Spaghetti Meat Sauce

Bolognese sauce is full of goodness and flavour and a firm family favourite in most households. The beauty with this recipe is its rich in fibre thanks to the added vegetables and beans to support friendly bacteria living in your child's gut. Ingredients 1 kg good quality minced beef 2 400g tin cannellini or borlotti beans, drained and rinsed 1 onion, finely chopped 1 leek, white part only, finely chopped 3 garlic cloves, finely chopped 2 carrots, peeled and grated 2 zucchinis, peeled and grated 1 clove garlic, crushed 1 400g can chopped tomatoes 1 cup gluten free vegetable stock or Gut Healing Bone Broth Pinch of sea salt Pepper to taste Method Heat...

04:22 / Healthy Eating

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12 Oct

Children’s Nutritionist – How To Reduce Sugar Cravings

The amount of sugar consumed by children is at it's highest levels in history. This can mostly be attributed to the enormous increase in processed food and sugary drinks lining the supermarket shelves. Sugar is included as an ingredient in most pre-packaged, processed and junk food and drinks and it's insidious. As a result, as our children's sugar consumption has increased, so has their rates of common childhood illness, including obesity with 1 in 4 children now classified as overweight or obese. Sugar tantrums If you notice that your child’s temperament changes throughout the day, beginning with their adorable ‘normal’ behaviour which...

04:14 / Healthy Eating

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12 Oct

Children’s Nutritionist – How To Remove Processed Food

Junk food is just about everywhere and the availability and convenience makes it difficult to avoid or limit. Follow our handy tips to help wean your child off highly processed food – Let the battle begin! 1. Clean out the pantry Throw out all processed foods including chips, biscuits and sweets from your kitchen cupboards. 2. Replace processed food with healthier options Get your cupboard and fridge whole food ready with a selection of healthy options your child will enjoy. (check out the pantry staples list blog coming up next)! 3. Get the whole family involved Everyone in the family needs to be committed to a...

03:51 / Healthy Eating

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07 Jan

Children’s Nutritionist Approved – Vegetables

  Vegetables are very high in nutrients and beneficial dietary fibre.  Regular vegetable consumption may reduce the overall risk of developing many types of chronic disease including heart disease and cancer (due to numerous phytonutrients present in all vegetables).  Phytonutrients are additional antioxidants found in plants, as distinct from vitamins and minerals, which are associated with numerous health promoting effects.  Highly coloured vegetables tend to be the highest in phytonutrients. You should aim to feed your child a minimum of three handfuls of vegetables per day.  Limit the intake of energy dense, high carbohydrate vegetables to one handful a day.  If available...

00:48 / Healthy Eating

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07 Jan

Children’s Nutritionist Approved – Fruit

Fruits are high in nutrients and fibre.  Regular fruit consumption may reduce the overall risk of developing many types of chronic disease including heart disease and cancer (due to numerous phytonutrients present in all fruits).  Phytonutrients are additional antioxidants found in plants, as distinct from vitamins and minerals, which are associated with numerous health promoting effects.  Highly coloured fruits tend to be highest in phytonutrients.   It is recommended that you limit dried or sweetened tinned fruits.  If you are trying to lose weight, limit fruit to a maximum of 2-4 pieces daily, reducing the number of servings if experiencing difficulty with...

00:03 / Healthy Eating

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06 Jan

Nutritionist Approved – Healthy Eating Plan

The “The Healthy Eating Plan” is an easy way of feeding your child - It includes the major food groups: Proteins (e.g. pure protein – lean meat, fish, dairy), Carbohydrates (grains, fruit and vegetables) Fats and oils.    The Healthy Eating Plan supports your child's health by supplying essential food items or nutrients.   Eight Simple Reasons Why the Healthy Eating Plan will benefit your child 1.  Weight Loss and Maintenance Following the Healthy Eating Plan will help you lose weight and keep it off due to improved dietary satisfaction, appetite, metabolism and muscle mass. 2.  Improve Energy People typically notice an improvement in their energy on the Healthy...

23:56 / Healthy Eating

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