LittleStomaks » Brain Development

Ask the Expert – Balancing Milk and Meat in a Toddler’s Diet

TwinToddlersDad — Tue, 20 Jul 2010 10:00:55 +0000

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.

Growing children need both calcium and iron in their early years. This week, Registered Dietitian Cindy Williams explains why you need to balance milk and meat for your toddler so he doesn’t miss out on these critical minerals.

Cindy Williams, RD

New Zealand Registered Dietitian. Master of Public Health (University of Queensland, Australia) Grad. Diploma in Communication (Queensland University of Technology)
Over 20 years’ experience as consultant dietitian to food industry, corporate health, sports teams and media
Senior writer for New Zealand Healthy Food Guide magazine
Website: www.nutritionchic.com
Twitter: @nutritionchic

Question: How much milk and meat should I feed my child?

Answer:

Milk

Milk is an excellent source of calcium. Children need plenty of calcium to build strong bones and teeth. Up until 12 months a baby should not drink cows’ milk because the protein is too large for the baby’s immature digestive system. After 7-8 months babies can have a little cooked cow’s milk as part of a milk pudding or custard. Yogurt and cheese are also fine for this age group – and a great source of calcium. Babies who drink cows’ milk before 12 months are at greater risk of iron deficiency.

Up to the age of two children should have full fat cows’ milk. They need the extra energy from the fat for growth. After the age of two toddlers can drink reduced fat milk so long as they are eating a good variety of food.

Up until the age of five, health authorities recommend children should drink about two cups of milk a day. Some toddlers love milk and would be happy to drink it all the time. Stick to two cups a day otherwise they will fill up on milk and have no room to eat their meat and vegetables. Toddlers who regularly drink more than two cups of milk a day are at greater risk of iron deficiency.

In a day they could have milk on cereal for breakfast, a small glass of milk sometime during the day, a little cheese and perhaps a milk pudding or half a carton of yogurt. The amounts will vary according to the child’s appetite. Remember the parent decides the quality and the child decides quantity.

Meat

Meat, especially beef and lamb, is the best source of iron and zinc for a child. The type of iron found in meat is called heme iron and it is easily absorbed. Children can also get iron from non meat foods such as iron fortified cereal, legumes (split peas, dried beans, lentils) and green leafy vegetables. Only about 5% of this iron is absorbed but having vitamin C with the food will increase absorption. Give your child some vitamin C rich fruit such as orange or kiwifruit with their breakfast cereal and they will absorb about four times more iron from the food.

Research has found that children who eat fruit with their meals are less likely to be iron deficient than those who eat fruit between meals.

Babies are born with enough iron stores to last about six months. Premature babies have lower iron stores because iron is mostly stored in the last three months of pregnancy so it is especially important for these babies to start eating iron rich foods sooner rather than later.

At six or seven months a baby can eat cooked, pureed meat, chicken or fish. It provides essential iron for brain development but at this young age is still a top-up after the usual milk feed. By 7-8 months a baby should be eating two or three small meals a day with 2 tablespoons to 1/2 a cup per meal. Increase the amount gradually before increasing the number of meals. Include some cooked minced meat with mashed vegetables most days.

A one year old needs more iron than his or her dad. It is vitally important that toddlers get enough iron from their food. This is when their brain is developing the most rapidly. If they miss out on iron at this stage their brain will not develop to its full potential – and they can’t make up for it later. The American Academy of Pediatrics recommends two serves of meat (or protein equivalent) a day for children under six years. A serve is 1oz of meat, fish or poultry or 1 egg or 2 tablespoons peanut butter or 4-5 tablespoons legumes. Remember to give your child an orange or piece of fruit with the egg, peanut butter or legumes to increase iron absorption. Give your child a mixture of meat, chicken, fish and vegetarian meals each week. Variety is good for both their health and training their taste-buds to enjoy different flavours.

KEY POINTS

Don’t drink cows’ milk before 12 months.
Toddlers should drink no more than 2 cups milk a day.
Eat fruit with meals rather than between meals.

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.

Ask the Expert – Sources of Omega 3 Fatty Acids

TwinToddlersDad — Tue, 06 Apr 2010 10:00:42 +0000

This week, Family Physician and Registered Dietitian Dr. Shelley Meyer takes a close look at omega 3 fatty acids from natural food sources and processed foods.

Shelley Meyer, DO, MS, RD

Education:
- Residency: Family Medicine, St. Anthony’s Denver, Co;
- Medical school: University of Health Sciences College of Osteopathic Medicine;
- Nutrition: Masters, Georgia State University, Bachelors: University of Florida;
- Dietetic Internship: Grady Hospital
Experience: Family Medicine Physician, Registered Dietitian
Expertise: Preventive Medicine, Wellness, Integrative Medicine

Question: I am hearing a lot about omega 3 in food products. Is there a difference between added omega 3 in processed foods and omega 3 from natural food sources? Which one is better?

I am sure by now you have heard that Omega 3 fatty acids are good for you. In fact, studies have shown that they can help reduce heart disease, lower triglycerides and blood pressure, improve osteoarthritis and rheumatoid arthritis symptoms and improve memory and brain function, especially in infants. Some studies have also shown they can help with depression, though this is currently being debated. Animal studies have even proven that these essential fatty acids may even be able to combat breast cancer.

There are many sources of Omega 3 fatty acids, both in natural food form and in supplemental form. Fatty fish, such as salmon, mackerel, sardines or fresh tuna, provide the most absorbable forms of omega 3 fatty acids, known as Eicosopentasoic Acid (EPA) and Docoshexaenoic Acid (DHA). Walnuts and flaxseeds are also excellent sources of omega 3 fatty acids but in a different form, Alpha-linolenic acid, known as ALA. However, usually only 15% and 5% of ALA ingested are broken down to EPA and DHA, respectively. Therefore, the absorption of vegetable and non-vegetable sources of these fatty acids is not equal.

In recent years Omega 3 supplemented foods have flooded the market, with all encompassing claims of amazing health benefits. More studies need to be done to determine if these enriched foods are equal to natural sources of fish oil, but some studies have been promising. In fact, some small studies have shown that the omega 3 fatty acids in supplemented foods may be better absorbed than fish oil concentrates and gel capsule supplements. This may be due to the fat contained in the food being eaten, which can help the fatty acids to be better absorbed.

In summary, omega 3 enriched foods may be just as good as natural sources of omega 3 fatty acids, but the jury is still out. When looking for omega 3 fatty acid sources for your kids, keep in mind that the daily recommendation for children is 120 mg of DHA and 180 mg of EPA per 10 pounds of body weight.

Ask the Expert – Introducing Fish and Seafood to Your Toddler

TwinToddlersDad — Tue, 02 Mar 2010 18:00:05 +0000

Thinking about introducing your little one to fish and other seafood but worried about food allergy? Check out these handy tips from Registered Dietitian Keri Gans!

Keri Gans, MS, RD, CDN

MS, Clinical Nutrition, New York University
Bachelors of Business Administration, Marketing, Ohio University
Private Practice in New York City for over ten years specializing in weight management and disordered eating
Registered Dietitian, Speaker, Media Spokesperson, Writer
Website: Keri Gans Nutrition
Twitter: @kerigans
LinkedIn profile – Keri Gans
Contact: Email kmgans@aol.com

Question: We want to introduce our 2 year old to fish and other seafood. What should we be worried about? Are there any safe seafood we can try first?

Answer:

The good news is that as of January 2008 the American Academy of Pediatrics declared that there is no convincing evidence that delaying any food beyond 4 to 6 months reduces the risk of developing an allergy to it. So even though fish is one of the top eight allergenic foods, no need to worry, it is definitely time for your 2-year old to start enjoying it.

What is important to remember is that fish and shellfish are an important part of a healthy diet. They contain high quality protein and other essential nutrients that are low in saturated fat. The Omega 3 fatty acids found in fish are considered beneficial for cardiovascular health and preliminary research suggest they can enhance brain development and improve learning, behavior and vision. The American Heart Association currently recommends recommending two servings 2-3 ounces of fish a week for children as an early prevention of cardiovascular disease.

Follow these recommendations for your young child:

Do not serve shark, swordfish, king mackerel or tilefish because they contain high levels of mercury.
Ok for your child to eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock and catfish.
Serve no more than 6 ounces of fresh or canned albacore (white) tuna. They have more mercury than light tuna.
Make sure your fish is thoroughly cooked to avoid food borne bacteria and viruses.
Buy fish from reputable sources.
Introduce only one type of fish at a time.

After introducing any new food in your child’s diet wait 3 days until moving on to another food. Watch for signs of a food allergy, swelling of the tongue, lips or face, skin rash, wheezing, abdominal cramping, vomiting or diarrhea. If symptoms appear call your doctor right away.

Also remember that you are a food role model for you child. If they don’t see you eating fish they will not grow up eating fish. There is also no need to try and disguise the fish, by heavily breading and frying it. Serve it to them just as you would yourself, hopefully that is grilled, broiled or baked. I remember when my niece was around 3 years old….she loved tilapia, but thought she was eating chicken.

Great resources on seafood:
Environmental Protection Agency
Seafood WATCH
Kid Safe Seafood

Ask the Expert – Whole Milk and Toddlers

TwinToddlersDad — Tue, 20 Oct 2009 10:00:10 +0000

This week, Family Physician and Registered Dietitian Dr. Shelley Meyer recommends you consider switching to 2% milk as long as your toddler is growing appropriately. Whole milk is recommended for children between 1-2 years old.

Shelley Meyer, DO, MS, RD

Education:
- Residency: Family Medicine, St. Anthony’s Denver, Co;
- Medical school: University of Health Sciences College of Osteopathic Medicine;
- Nutrition: Masters, Georgia State University, Bachelors: University of Florida;
- Dietetic Internship: Grady Hospital
Experience: Family Medicine Physician, Registered Dietitian
Expertise: Preventive Medicine, Wellness, Integrative Medicine

Question: How much whole milk is necessary? Should my nearly-17-month-old be drinking whole milk all the time? I worry about her fat intake a lot because there is heart disease and hypertension in our family in a BIG way – I want to get her started correctly down a road that will help her to avoid those issues.

Answer:

This is a great question that comes up quite a bit with parents of infants that are making their transition into toddlerhood. Previously, the AAP recommended that any child between one and two years old have only whole milk. The premise behind this idea was that the additional fat in whole milk was needed for appropriate development of the brain, as 80% of brain development occurs in the first two years. In addition fat has more than twice as many calories per gram as carbohydrates and proteins, and is thus a great way to ensure adequate energy intake for the early toddler years.

However, due to the rising rate of childhood obesity and the increasing prevalence of cardiovascular disease in the general population, in 2008 the AAP revised their recommendations. So, in your case, where there is a strong family history of heart disease, you may opt to use 2% milk as long as your child is growing appropriately. In the case of an obese child 2% may also be the best option. Remember, though, that fat is needed for brain development so be sure your young toddler is getting 45-50 grams of fat per day.

Ask the Expert – Omega 3 for Toddlers

TwinToddlersDad — Tue, 13 Oct 2009 10:00:36 +0000

This week, Registered Dietitian Victoria Retelny explains why omega-3 is important for growing children and suggests a few food sources of these essential fatty acids.

Victoria Shanta Retelny, RD, LDN

Loyola University Chicago – Food & Nutrition Program
Registered, Licensed Dietitian – Nutrition Communications Expert
Media Resource, Nutrition Therapist, Freelance Writer, Speaker
Website: Livingwell Communications
Twitter: @vsrnutrition
Contact: via email from website

Question: Is Omega 3 proven to be helpful for children? Can you recommend a few good sources and brands of Omega 3?

Answer:

Yes, omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are found in breast milk, are beneficial for children’s normal growth and development. For infants, DHA has been found to be vital for visual and brain function and development. Some research has shown these essential fats to help children with attention deficit & hyperactivity disorder (ADHD). As children grow into adults, there is evidence that omega-3s are a great way to keep the heart healthy, too.

As always, food sources should be the first choice for your child’s diet. Omega-3 fatty acids come from two sources: plant foods like walnuts, flaxseeds, tofu, soybeans, and canola oil, which contain alpha-linolenic acid (ALA) and fatty fish, which contain both DHA and EPA. Some of the best fish sources of omega-3s are salmon, albacore tuna, lake trout, mackerel, and herring. Since some fish can be high in mercury and other contaminants, there are limits to how much children (and adults) should eat. According to the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency, up to two average fish meals or 12 oz per week – is safe for children. Since albacore tuna is higher in mercury than chunk light tuna, limit the serving to 6 oz. per week.

The types of fish that children (and adults) should avoid due to high mercury levels:

Shark
Swordfish
King mackerel
Tilefish (Golden bass)

The Dietary Guidelines for Americans 2005, advise people to check local advisories to learn about the safety of fish caught in nearby local lakes, rivers, and coastal areas. Advisories may recommend that people limit or avoid eating some types of fish caught in certain places. If no advice is available, young children may eat up to 1 meal per week of fish from local waters, but no other fish during that week.

The U.S. dietary supplement market is exploding with omega-3 capsules. Use caution, particularly with young children, when giving supplements – of any type. Dietary supplements are not regulated by the federal government. According to the FDA’s Web site, supplements ingredients may be reviewed for safety, but not effectiveness. The ultimate responsibility for product safety is on the manufacturers and distributors before the supplements reach store shelves. The FDA will step in if products are found to be unsafe or if they contain false or misleading claims.

So what are good sources of omega-3s for children? The best sources are fish and “designer” foods like omega-3 fortified cereal, yogurt and eggs. Although, a recent article in Journal of the American Dietetic Association states that there is no specific recommendation for EPA and DHA individually right now, the need to get a balanced diet that includes essential fatty acids like omega-3s is important, particularly for growing children. As always, consult a physician before giving fish oil capsules to children under 18 years old.

References:
Kris-Etherton P, Hill AM. n-3 fatty acids: food or supplements? J Am Diet Assoc (2008):108(7);1125-1130.

US Food and Drug Administration, Dietary Supplements: What You Need to Know.

Omega-3 fatty acids, fish oil, alpha-linolenic. The National Institutes of Health, Medline Plus.

Dietary Guidelines for Americans. MyPyramid for Preschoolers.