06 Nov Pantry List For Kids Health

The first step toward making changes to what types of food your family eats begins in the kitchen.  This is where we look at what types of food are stored in your pantry, fridge and freezer and begin the process of swapping the food that may be damaging the gut with healthier options.  Our food swap list can be a good place to start.

What’s of most importance at this initial stage is you don’t become overwhelmed and there are a couple of different ways to tackle your kitchen makeover.

• ✅. You can set aside a chunk of time and toss out or hand-on all the produce that is not serving your child’s health all at once.
• ✅. Or slowly tackle the changeover with baby steps, choosing a few swaps from the list and making small changes as you need to restock staples. 

Whichever way you choose is OK because they both will work and often steady and slow win the race.  Remember each swap you make will help you along the road to reach your ultimate goal of a happier, healthier child.

In most households, the pantry will be the most time consuming chore, followed by the fridge and freezer.  You can begin in your pantry and gradually work toward the fridge and freezer.

The main point here is not to get overwhelmed or daunted by, the pecking order you choose will be the right one for you.

Fiona’s Tip:  Regular small changes to food choices result in big improvements to their health over time.

PANTRY ESSENTIALS

As parents, you want to choose nutritious foods that are naturally full of goodness. Having a well-stocked pantry is your first step on the journey to eliminating processed foods from your cupboard. It may seem a little daunting at first but once you begin the process of swapping your staples for healthier alternatives, the rest will fall into place. Of course, you don’t have to stock all these suggestions.

Pantry Checklist

Canned food

• ✅. Sirena Tuna
• ✅. Organic Tomatoes
• ✅. Organic Chickpeas – easily whipped into a tasty hummus or used in soups, casseroles or salads.
• ✅. Organic lentils – add to soup, casseroles or salads
• ✅. Coconut milk or cream

Flour

• ✅. Spelt flour
• ✅. Amaranth flour
• ✅. Quinoa flour
• ✅. Buckwheat flour

Nuts & Seeds

• ✅. Nut butter
• ✅. Peanut butter (no added sugar or oil)
• ✅. Raw or activated nuts
• ✅. Raw or activated sunflower seeds, pumpkin seeds (pepitas), flaxseeds (linseeds), sesame seeds.

Sweeteners

• ✅. Pure maple syrup
• ✅. Raw honey
• ✅. Coconut sugar

Packaged foods (yes you are allowed some)!

• ✅. Quinoa flakes
• ✅. Traditional Oats
• ✅. Taco Shells
• ✅. Plain Pappadoms
• ✅. Wholemeal spelt flour, coconut flour, quinoa flour, buckwheat flour
• ✅. Popping Corn, not pre-packaged
• ✅. Rice, a variety of brown, wild and basmati.

Fats/Oils

Oil for cooking food:

• ✅. Coconut oil
• ✅. Rice bran oil

Oil for pouring over food – (keep these refrigerated):

• ✅. Cold pressed oil nut oils
• ✅. Flaxseed oil
• ✅. Extra virgin olive oil

Vinegar

• ✅. Balsamic vinegar
• ✅. White wine vinegar
• ✅. Apple cider vinegar

Condiment

• ✅. Himalayan Sea Salt or Maldon Sea Salt.
• ✅. Tahini
• ✅. Peanut Butter
• ✅. Nutella
• ✅. Vegemite
• ✅. A good selection of herbs and spices to add to cooking.

Salt and Spices

• ✅. Celtic sea salt
• ✅. Himalayan sea salt
• ✅. Whole black peppercorns
• ✅. Cumin seeds
• ✅. Caraway seeds
• ✅. Cinnamon
• ✅. Vanilla beans

FRIDGE & FREEZER BASICS

These ingredients are available in most supermarkets.

Fridge Checklist

• ✅. Organic butter
• ✅. Good quality cheese
• ✅. Feta
• ✅. Ricotta
• ✅. Parmesan cheese
• ✅. Pot set natural yoghurt and Greek yoghurt
• ✅. Organic free range eggs, never caged
• ✅. Whole egg full fat mayonnaise
• ✅. Organic full cream milk/Soy milk/
• ✅. Raw unsalted nuts and seeds
• ✅. Flaked almonds
• ✅ Nut butters
• ✅. French mustard
• ✅. Fresh seasonal fruit including avocado, bananas, blueberries, raspberries, strawberries, passionfruit, mango, tomato, avocado, apples, oranges and mandarines,
• ✅. Fresh seasonal vegetables including carrots, corn, cucumber, kale, broccoli, pumpkin, sweet potato, potato, fresh ginger, fresh garlic, onion, red onion, Spinach, silverbeet and peppers.
• ✅. Fresh herbs – Lemongrass, flat-leaf parsley, coriander, Thyme, mint and basil

Meat

• ✅. A section of lean meat, grass fed and organic if possible

Freezer Checklist

• ✅. Organic Berries
• ✅. Organic peas
• ✅. Fruit (banana’s)
• ✅. Individually wrapped chicken breasts
• ✅. Selection of lean meat (beef, lamb, sausages, pork)
• ✅. Emergency meals such as bolognese sauce, soup and chicken.
• ✅. Bone broth (ice-cube trays)
• ✅. Treats (home-made ice-cream, muffins, cupcakes and cakes)

Utensil Checklist

• ✅. Cast iron and steel saucepans
• ✅. Food processor/bender/coffee grinder
• ✅. Stick blender
• ✅. Metal drink bottles, lunchboxes and thermoses
• ✅. Glass jars for storage
• ✅. Beeswax covers
• ✅. Parchment baking paper
• ✅. Wooden spoons
• ✅. Slow cooker
• ✅. Wooden chopping boards

Naturopathy Can Help With the Following Childhood Conditions

Fiona provides tailored health plans based on a multitude of factors relevant to your child’s symptomology (how they are feeling), pathology (how their body is responding), plus dietary and lifestyle factors.

• ✅ Digestive complaints – constipation, diarrhoea, loose stools, pain or bloating
• ✅ Allergies and allergic conditions – such as asthma, eczema or hayfever
• ✅ Poor Immunity – recurring colds or ear infections
• ✅ Skin Conditions – rashes, eczema, acne, pimples or allergic reactions
• ✅ Moods – anxiety, depression or mood swings
• ✅ Food Intolerances – identifying food reactions
• ✅ Food Allergies – identifying food reactions
• ✅ Growth and development issues – fussy eaters or nutritional malabsorption
• ✅ Behavioural challenges – ADHD or others
• ✅ Energy – poor energy or chronic fatigue
• ✅ Picky Eaters – fussy eaters
• ✅ Sleep – trouble falling asleep or staying asleep

What happens in a children’s nutritionist consultation

During your consultation, Fiona will seek information about your pregnancy, birth and post birth experiences. This will provide an integrated view to give a full picture of the foundations of your child’s health status. You can expect to leave your consultation with a thorough understanding of the potential contributing factors of the presenting symptoms. Fiona will provide you with a comprehensive treatment plan that incorporates possible herbal/nutritional medicine, dietary/lifestyle recommendations, recipes and handouts. Plus an overview of the consultation so you feel empowered to care for your child’s wellbeing with Fiona’s guidance. At The Children’s Naturopath, Fiona Stock an expert in childhood health, she understands children’s needs and considers working with kids and teens to be an absolute joy. She finds that children typically respond to naturopathic treatment very well – bouncing back to good health in no time.  And she treasures the opportunity she has to teach kids about their bodies and engage them in their health journey, setting them up with strong foundations and knowledge for life.

Meet Children’s Nutritionist – Fiona Stock

Fiona is skilled at getting to the heart of childhood health challenges – helping to initiate lasting change.

Fiona Stock is a respected Paediatric Naturopath & Children’s Nutritionist with a career spanning over 23 years. Armed with an abundance of experience and a true desire to transform your child’s health, she’ll listen closely to understand the underlying causes of their troubling condition. Fiona gets to the heart of your child’s presenting symptoms by deciphering what their body is trying to tell you. She will suggest simple and specific changes as well as herbal or nutritional medicine where required to nurture and restore your child, so they can enjoy the good health they deserve. Deeply compassionate and highly skilled, either of the Naturopathic Consultation Options with Fiona is a wonderful investment in your child’s health. If you’ve tried everything and are yet to find solutions to your child’s health challenges – this could well be the path to take.

FIONA STOCK | PAEDIATRIC NATUROPATH & CHILDREN’S NUTRITIONIST

 

Fiona treats the following conditions:

• ✅Poor Immunity
• ✅Poor Focus & Concentration
• ✅ Behavioural Problems
• ✅ ADHD
• ✅ Depression
• ✅ Anxiety
• ✅ Food Allergies
• ✅ Food Intolerances
• ✅ Constipation
• ✅ Diarrhoea
• ✅ Irritable Bowel Syndrome (IBS)
• ✅ Tummy Pain
• ✅ Eczema
• ✅ Asthma
• ✅ Obesity
• ✅ Auto-Immune Disease
• ✅ Recurring Infections
• ✅ Fussy Eaters
• ✅ Sleep Issues
• ✅ Plus many more…

Online Learning | Children’s Health | Children’s Nutritionist

Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

You will learn:

• ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
• ✅. Supporting immune function to help support allergic conditions.
• ✅. Support optimal brain function.
• ✅. Healthy Eating Plan – including portion size for each age-group.
• ✅. Natural medicine recommendations,
• ✅. Plus much more…

Brisbane Child Naturopath | Children’s Naturopath Brisbane

Adelaide Child Naturopath | Children’s Naturopath Adelaide

Sydney Child Naturopath | Children’s Naturopath Sydney

Perth Child Naturopath | Children’s Naturopath Perth

Kids Nutritionist | Children’s Nutritionist | Baby Nutritionist