LittleStomaks - Part 2

Eating Salad Like A Giraffe

by TwinToddlersDad on March 2, 2010

Maybe it was the new giraffe poster TwinToddlersMom used for decorating the kids’ room the other day. Or maybe it was the eating broccoli like a dinosaur video I saw on KidAppeal. Whatever it was, all of a sudden I found myself coming up with a new challenge for the twins that night at dinner – hey guys, let us eat this salad like a giraffe!

I demonstrated – exaggerating my every move – how they could pull out a piece of leafy lettuce from the salad and slowly put it in their mouth with their neck stretched long.

It was hilarious, and it worked! Within minutes, my daughter was digging into the salad bowl, pulling out leafy lettuce and shoving it inside her mouth – look, I am eating salad like a giraffe! Even my son, who doesn’t show any excitement for anything green, quickly join in the fun.

It didn’t last very long though. They did not like the taste of lettuce and soon they were spitting it out. Still, at least they gave it a shot!

The salad is very easy to make. We usually get a ready-to-eat box of organic mixed greens to throw in a quick salad along with cucumbers, tomatoes, green onions and fruits (whatever we can find – pears, apples, strawberries). Sometimes we add nuts, raisins, chopped cilantro, pitted olives, pickled mushrooms and peppers. In short, whatever is available at hand! We have even made a salad out of avocado, pears and tomatoes. Weird combination, I know! But this is the only way we seem to be able to get our daily quota of fruits and veggies on busy workdays.

Our usual dressing is a mix of olive oil and lemon juice, which we add to the salad right before serving.

Try it and let us know how it goes!

This post is a part of Big Words Little Foodies from Jenna of KidAppeal, who is encouraging parents to keep track of funny quotes their kids come up with at mealtime. Check her column out for stories from other parents.

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5 Things to Know About Niacin aka Vitamin B3

by TwinToddlersDad on March 1, 2010

in Food Facts, Science of Food, Vitamins

Just like thiamin and riboflavin, which I wrote about recently, niacin is another B vitamin commonly found in fortified foods such as cereals, breads from enriched flour, pasta, sauces, baby foods, energy drinks. In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Niacin?

Niacin is also known as vitamin B3, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Sometimes, the word niacin is also used for nicotinic acid and nicotinamide or niacinamide. It can get very confusing, especially because most fortified foods contain nicotinamide as a nutritional supplement and the ingredient list may not explicitly show niacin. Although they are chemically different, the thing to remember is that they all do pretty much the same thing inside the body.

Niacin, like the other B vitamins, is soluble in water. Just like riboflavin, niacin is also involved in production of energy at the cellular level. It is also responsible for synthesis of fatty acids, cholesterol and steroids. Even more importantly, it is involved in gene expression, that is production of proteins when genes become active. When taken as a medical treatment, niacin lowers bad cholesterol (LDL) and increases good cholesterol (HDL) and reverses the clogging of arteries. Of course, you should not rely on supplements to achieve this effect if you have a cholesterol problem; you need to see a doctor!

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, niacin is involved in the conversion of carbohydrates, fat and protein into energy required for cell functions. It plays an important role in regulating your child’s metabolism and growth.

There is some recent research which shows a preventive effect of nicotinamide for type I diabetes. The data is far from conclusive, so you should talk to your doctor if you suspect your child might have a risk of type I diabetes because of family history or another medical condition.

How much niacin should my child be getting?
What are good sources of niacin?

For infants, the FDA has recommended a daily amount of 8 mg. And for toddlers less than 4 years old, the recommendation is 9 mg. Pregnant and nursing women are recommended to take about 20 mg per day. Healthy adults are also advised to take about 20 mg per day.

Niacin is usually present in meat, poultry, yeast, fish (salmon, tuna), whole grains, fortified cereals, breads made from enriched flour. Leafy green vegetables and milk also provide some niacin. Here are a few examples of different food sources and amount of niacin per serving (source: wikipedia and Linus Pauling Institute):

Chicken, 3 oz (deck of cards), cooked = 7.3 mg
Turkey, 3 oz = 5.8 mg
Salmon, 3 oz = 8.5 mg
Fortified breakfast cereal, 1 cup = 5 mg
Portabella mushrooms, 3.5 oz = 3.6 mg
Lentils, 1 cup = 2.1 mg
Hazelnut, 100 g = 1.5 mg
Peanuts, 1 oz = 3.8 mg
Broccoli, sweet potatoes, carrots = 0.6 – 1.2 mg
Avocado, 100 g = 1.7 mg

It is not common to get excessive amounts of niacin from food sources.

What happens if my child does not get enough niacin?

According to the PDR for Nutritional Supplements, niacin deficiency causes pellagra, which these days is very rare in the developed countries. In the old times, pellagra was a condition that resulted in dermatitis, dementia and diarrhea and even death.

Should I be concerned about niacin deficiency?

The short answer is no. There is a risk with corn rich diets unless the corn is processed in a certain way to release the niacin from its bound form. Too many refined carbohydrates, unless enriched with niacin – which they commonly are – can also present a risk. If you have known problems with digestion and absorption of food, your doctor can advise a proper treatment including supplements.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough niacin?

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Five for Fridays – Feb 26, 2010

by TwinToddlersDad on February 26, 2010

in Five For Fridays

Greetings! I thought of doing something different for this week’s Five for Fridays. Here are 5 videos which caught my eye as I looked for food and nutrition related news. Let me know what you think!

Bode Miller the “ski champ” farmer

Did you know that Bode Miller grew up a vegetarian? I didn’t, until found this video on Phd in Parenting blog! I was so fascinated by it that I decided to dig up the original source. I finally tracked it down on Stonyfield yogurt’s website under their “Yotube” video channel. It makes a perfect pitch for Stonyfield – after all, Bode Miller is no ordinary champion. One unintended message out of this video may be that organic is for crazies only! I think the positioning needs to be a little more mainstream. In any case, this video has a great message aimed to inspire the younger generation.

Watch out! Jamie Oliver is bringing his food revolution to America

It’s official folks! We are a country of fat people. If you have doubts, just check out the statistics on Huntington West Virgina – half the adults are considered obese and rates of diabetes and heart disease lead the nation! Jamie has supposedly the secret formula that can change the mindset: we don’t wanna sit around and eat lettuce all day! It is hilarious and I think it is sure to get good viewership when the show airs on ABC in March. I think it will make great TV, and although I hope it makes a real difference, I am not holding my breath for it! Good luck Jamie anyway.

Tom Vilsack on child nutrition act

Secretary Tom Vilsack answers 5 questions about his plans to expand the child nutrition program. I am all for it; I continue to believe that hunger and obesity are two sides of the same coin. Improving access to nutritious food, including fruits and vegetables, and not just focusing on low salt, sugar and fat is a good idea. Childhood obesity is a serious problem we must address now.

Michelle Obama takes on childhood obesity

If you haven’t yet seen this video by the first lady, you have got to check it out. Even though I think her Let’s Move campaign is destined to disappoint, I do admire her initiative to improve the health of our nation. She has a great personality and her message is clear and in many ways quite inspiring.

Help! My baby is fat – are you serious?

Chubby babies are cute, but is there a thing called a “fat” baby? Well, according to some researchers, people who turn obese when they grow up, begin to show a sign as early as 3 months of age! I find that unbelievable and I think this is going to send a risky signals to new parents. Babies need healthy fat, which if they are exclusively breastfed, is very easy to accomplish. Don’t be afraid of fat; the key is to work towards developing healthy eating habits during toddler years. This is yet another example of how catchy headlines can create a sense of unnecessary anxiety. The video does have some good tips from Dr. Sanjay Gupta, so check it out!

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Product Review – Ancient Harvest Quinoa Pasta

by TwinToddlersDad on February 25, 2010

in Grains, Product Reviews

We have recently become fans of quinoa, which we call the unrecognized superfood because of its exceptional nutritional value and because not many people know about it. That is why we were pleasantly surprised to find a pasta made from quinoa flour on a recent trip to our local Publix supermarket. We bought the shell pasta to try with our twins and it went really well! They loved the cooked pasta shells with a layer of shredded cheddar on top.

Here is what we like about this product -

Made with a mix of quinoa and non-GMO corn flour
Looks and tastes like regular pasta
Rich in iron, thiamin (vitmain B1) and riboflavin (vitamin B2). Unlike regular pasta these are not added vitamins
Gluten free, non GMO
No saturated fat or trans fat, no cholesterol, no added sugar
4 g fiber, 4 g protein per serving
Quinoa is a low glycemic index grain and it contains many amino acids (building blocks of proteins)

Here is what we don’t like about this product -

Adding corn flour, while necessary to make the shape, diminishes quinoa’s value. Serving size is 57 g; if it were all quinoa, you would get a lot more protein, fiber, vitamins and nutrients.

Overall, we are giving it a thumbs up. I think this is a great idea!

Disclaimer – I have not received any sponsorship or free samples of product from Ancient Harvest Quinoa for writing this review. For complete nutritional information and other products, visit Quinoa Corporation.

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Ask the Expert – Managing Treats and Snacks

by TwinToddlersDad on February 23, 2010

in Ask The Expert, Helpful Tips

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

This week, Registered Dietitian Emma Stirling offers a few handy tips on how to empower your little ones at an early age in selecting treats and snacks appropriately and in balance with healthful foods.

Emma Stirling, MS, RD

BS, MS Human Nutrition and Dietetics
16 years experience as an Australian Accredited Practising Dietitian with time at Great Ormond St Hospital for Children, London.
Health writer including Nutrition Editor of Weight Watchers (Australia) magazine, nutrition consultant and baby blogger!
Website: The Scoop on Nutrition
Twitter: @EmmaStirling
Contact: via blog or Twitte

Question: I’ve simply avoided giving my toddler any candy, chocolates or ice-cream until now, but can’t keep this up forever. What’s the best approach?

Answer:

So you wake up one day and your baby, who was enjoying her food and eating reasonably well, turned into a toddler. Suddenly your food is the last thing on her radar. And when she is hungry, there are far too many new foods available in the supermarket, at the café or at grandmas. So how should you approach treat or ‘extra’ foods? And what are some top tips for the whole, extended family? Let’s explore this, at times, conflicting area of toddler nutrition.

Reward wisely

If you be a good girl at the grocery store, you can get a treat. You didn’t eat all your veggies, so you can’t have ice-cream. Oh my poor darling, let me get a plaster for your grazed knee and a little candy to cheer you up. Sound familiar? If you have childhood memories of food treats being connected with rewards or punishment or comforts, then chances are you will copy these behaviors with your own children. But the problem with this is, it simply teaches children that treat foods are the most desirable and this can set up future patterns of emotional eating. The key is to break this cycle and approach treats as an enjoyable part of regular eating, with no strings attached.

Tip: Try non-food rewards for good behavior like a sticker chart, new book or favorite outing.

Separate snacks

Due to their small stomach capacity and active day, toddlers need mid-meal nutritious snacks for fuel and to help ensure daily nutrient requirements are met. It’s important to clearly separate snack foods from treat foods. The two lists will differ from family to family depending on your personal nutrition views. But the key is to make it clear to all family members. Yes that’s you grandma, daddy and big cousin, babysitter. At mid-meal snacktime make sure little stomachs fill up from your “nutritious snacks list” first like fresh berries, wholegrain crackers and dip or small cubes of cheese. And pack portable snacks in case you are caught out and the closest option is a convenience store. Once hunger is curbed or satisfied you can offer something from the “treat list”. In my family all treats for all family members (yes, daddy’s dark chocolate too) are kept in an opaque container on a top shelf in the pantry. Out of sight, out of mind, until treat time.

Tip: Be a positive role model and prepare a nutritious snacks platter to enjoy together.

Timetable treats

Aim to be consistent with your approach and set up a timetable or guidelines on how you will include treats. In my family, since my children were three years old, we have all been able to choose, two portion controlled treats a day on request. I’ve talked to them about the difference between treats and fill you up healthy foods, plus the idea of time appropriate eating – “no we won’t have an ice-cream now, we’ve just had breakfast and ice-cream isn’t a breakfast food”. So now they ask for their treat at appropriate times, like after dinner (brush your teeth before bed) or when on an outing. It sounds too simple, but the power is in empowering at a young age. It wasn’t long before my daughter cottoned on – “Oh I won’t have a treat after lunch mom, I’m going to save it for an ice-cream after swimming lessons”.

And you’ll be amazed at how it works at the grocery store. My children can now purchase items for the treats box, take them home and store them away without any pester power or “I want one NOW!”. And on some (rare) days, they even forget to ask for a treat.

Maybe you think that sounds rather generous? In your home, it may only be a treat three times a week, or only after sport, or only at parties. But whatever you decide stick to it, even on vacation, when a few too many extras can slip in. A treat time plan the whole family (even mom and dad) sticks to, helps your kids develop a healthy relationship with food.

Tip: Make a craft project together and cut out pictures of treat foods and snack foods from catalogues. Stick them on a chart that clearly shows the two groups for all to see.

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

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I Like This Experiment

by TwinToddlersDad on February 23, 2010

in Having Fun, Helpful Tips

Ever since we started participating in Big Words Little Foodies from Jenna of KidAppeal, it has been fun keeping track of funny conversations with our twins at the dinner table. Sometimes they say adult-like things in an amusing way, which turns out to be quite entertaining!

A couple of days back, TwinToddlersMom tried a new trick to encourage them to try different things on the table. She suggested they do an experiment.

Mom: Hey guys, let us do an experiment. Experiment means you try something new (as in food from the table), if you like it, you can eat it. If not, you can spit it out.

Daughter: Hmmm…that is a good idea!

Mom: You want to try this chicken experiment?

Mom asked as she offered a few bite size pieces from a rotisserie chicken she had bought that day.

Daughter: I like this experiment!

She exclaimed as she ate the chicken along with her quinoa shell pasta.

Dad, not wanting to be left behind, offered a few of the green beans from our usual green beans with olive oil recipe.

Daughter: No, thank you. I don’t like that experiment!

The way she said it was hilarious!

In the spirit of sharing recipes, we want to introduce you to shell pasta made from quinoa and corn flour. It looks and even tastes like ordinary pasta, but it is much more nutritious because of quinoa. We found this gluten-free organic pasta from Ancient Harvest on a recent trip to our local Publix supermarket. Cooked shell pasta with shredded cheddar cheese makes a good substitute for the routine Mac ‘n cheese. And in this case, it is even a better options since the pasta is made from quinoa.

Here is the recipe for the quinoa shell pasta:

Ingredients:

1 lb gluten-free organic shell pasta from Ancient Harvest Quinoa
1/4 cup extra virgin olive oil
Shredded cheddar cheese

Method:

Cook pasta the usual way, drain and set aside once cooked. Add olive oil to a large saucepan and warm a little on low heat. Add cooked pasta and stir well so it is uniformly coated with olive oil. Serve immediately in a bowl. Spread a layer of shredded cheese on top.

Enjoy these other mealtime funny stories and simple recipes -

Diesel food for a diesel engine
Give me some vitamin W soup
Look mommy, C is hanging from the spoon

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5 Things to Know About Riboflavin aka Vitamin B2

by TwinToddlersDad on February 22, 2010

in Food Facts, Science of Food, Vitamins

Just like thiamin, which I wrote about recently, riboflavin is another B vitamin commonly found in fortified foods such as cereals, enriched flour, pasta, sauces, baby foods, energy drinks. In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. I am following up on my article on vitamin A from a few weeks ago. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Riboflavin?

Riboflavin is also known as vitamin B2, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Riboflavin, like the other B vitamins, is soluble in water. Cells in our body need energy produced by special biochemical reactions. Certain types of enzymes help these reactions happen, but they too need help from coenzymes produced by riboflavin. Obviously, this is very complex chemistry, but the point is that riboflavin is an important player in the chemical reactions that produce energy at the cellular level. Recently, high doses of riboflavin have been found effective in preventing migraine headaches. Seek medical advice before using riboflavin for migraines.

It is also used as a food coloring because of its yellow or yellow-orange color. The more soluble riboflavin 5′-phosphate is called the E101 food color.

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, riboflavin is involved in the conversion of carbohydrates, fat and protein into energy required for cell functions. Riboflavin also has antioxidant activity which protects your body from reactive oxygen radicals. Just like the other B vitamins, riboflavin plays an important role in your child’s metabolism.

How much Riboflavin should my child be getting?
What are good sources of Riboflavin?

For infants, the FDA has recommended a daily amount of 0.6 mg. And for toddlers less than 4 years old, the recommendation is 0.8 mg. Pregnant and nursing women are recommended to take about 2 mg per day. Healthy adults are advised to take about 1.7 mg per day.

Riboflavin is usually present in most plant and animal food sources although in small amounts. Yeast extract is exceptionally rich in riboflavin, and organ meats like liver and kidney are also good sources. Here are a few examples of different food sources and amount of riboflavin per serving (source: wikipedia and Linus Pauling Institute):

Cooked spinach, half cup = 0.2 mg
Asparagus, about 6 spears = 0.14 mg
Almonds, cooked, 1 cup = 0.8 mg
Fortified breakfast cereals, 1 cup = 0.5 – 2.0 mg
Milk, 1 cup = 0.34 mg
Egg, cooked, 1 large = 0.27 mg
Cheddar cheese, 1oz = 0.11 mg
Fish, salmon or halibut, 3 oz (deck of cards) = 0.1 mg
Chicken/beef, cooked, 3 oz = 0.16 mg
Bread, whole grain or enriched flour, 1 slice = 0.08 mg

Riboflavin is destroyed by ultraviolet light. As you can see, riboflavin is naturally available in many common food sources. There is really no need to look for a nutritional supplement for riboflvain although you will find many multivitamin products on the market. Check out my review of some of the popular kids brands of multivitamins.

Riboflavin is well tolerated without any adverse effects. There is no reason, however, to take a high dose of riboflvain supplement.

What happens if my child does not get enough riboflavin?

According to the PDR for Nutritional Supplements, riboflavin deficiency (also known as ariboflavinosis) can cause any of the following conditions:

Cracked or sore lips, especially on the outer corners
Sore throat, redness or swelling of the lining of the mouth
Magenta tongue
Skin lesions, dermatitis
Poor iron metabolism and absorption, lower hemoglobin levels
Vascularization of the cornea

These symptoms are medical conditions and should be interpreted by a doctor. It is not common for riboflavin deficiency to occur in isolation. Usually it happens when a lot of other vitamins are also absent because of poor nutrition, digestive disorders or other medical conditions.

Should I be concerned about riboflavin deficiency?

Since riboflvain is commonly available in many foods and cereals, it should not be a big concern. However, if your child’s diet is mainly junk food and not enough whole grains, nuts, fruits and vegetables, you may want to pay attention to his overall vitamin B needs.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough riboflvain? Do you have recipes that use food sources rich in riboflavin? I would love to hear from you!

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Product Review – Plum Organics Tots Mish Mash Fruit Purees

by TwinToddlersDad on February 18, 2010

in Organic Foods, Product Reviews

I learned about Plum Organics from The Mothers of Invention, a story about Mom entrepreneurs in a recent issue of the Wall Street Journal. I was so impressed that I decided to try their squeezable fruit purees with our twins. I found them in our local Babies ‘R Us, although they are also available in Whole Foods. They have a broader range of pureed products, including both fruits and vegetable purees for babies. Since we are not at the baby stage any more, I was happy to find the mish-mash line of products for toddlers. Still I ended up buying both the baby and tots products just to try them out.

Just like the Buddy Fruits I reviewed a few weeks ago, these fruit purees come in a squeezable pouch. It came in handy as a snack when my daughter woke up from her afternoon nap and stepped outside to play in the backyard!

Here is what we like about this product -

100% fruit, no sugar added
USDA certified organic
Does not need to be refrigerated if unopened. After opening, you can keep the leftover in the fridge for 24 hours
3 fruit options available – peach, banana, strawberry
The fruit and vegetable blend for babies comes in 6 varieties with blends from sweet potato, corn, apple, spinach, peas, pear, pumpkin, banana, mango, peach, apricot, and carrots. Even though they are targeted for babies, I think they will go well with toddlers too

Here is what we don’t like about this product -

Can be a little messy if the child squeezes the tube before putting the open top end in the mouth
High cost; 1 packet costs over a dollar. They happened to be on sale that day in Babies ‘R Us at $10 for 10

Overall, we are giving them a thumbs up despite the high cost. Hopefully, the cost will come down with new packaging innovations.

Disclaimer – I have not received any sponsorship or free samples of product from Plum Organics for writing this review. For complete nutritional information and other products, visit Plum Organic’s website.

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Simple Recipes – Vegetable Egg Fried Rice

by TwinToddlersDad on February 17, 2010

in Simple Recipes

Fried rice is a favorite in our household especially when we have leftover rice from the previous day. It is very easy to make and you can get very creative in terms of things to add. We try to not add any salt because most of it comes from the soy sauce anyway even if we use the low sodium variety. And although we use basmati rice, you can use jasmine rice or even brown rice.

Ingredients

2-3 cups cooked basmati rice
3-4 eggs, beaten
1 cup carrots, grated or crushed in a food processor
1 zucchini, peeled and cut into small cubes
2 tbsp extra virgin olive oil
1 tbsp low sodium soy sauce
Chopped cilantro or parsley
Chopped green onions

Method

Saute green onions in olive oil in a large saute pan. Add egg and cook like the way you would make scrambled egg. Don’t cook it all the way, it should still be a little runny. Add cooked rice and mix well to evenly coat the rice surface with eggs. Add carrots and zucchini. Cover and lower heat. Stir occasionally. Once carrots and zucchini’s are softened, add soy sauce and mix well. Add cilantro or parsley.

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