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Nutrition Trivia – 10 Facts to Know About Protein

TwinToddlersDad — Wed, 28 Jul 2010 10:00:41 +0000

The word protein brings images of strength, muscle and high stature to mind. As such, there is a common notion that children need to eat a lot of protein to grow strong. Although, it is definitely important to include foods rich in protein, there is no need to overdo it. Chances are your child is already getting sufficient protein from a variety of foods including dairy, meat, fish, eggs and vegetarian sources of protein.

Here are a few handy facts to know about protein:

Chemically speaking, proteins are made up of amino acids joined together to make a chain like structure.
Human proteins are made up of 22 different amino acids. 13 of these can be produced by the body. The remaining 9 are called essential amino acids which we must get from food.
1 g of protein equals 4 calories.
The daily amount of protein your child needs depends on age, weight and activity level. In general, children 1-3 years old need 0.5 g per pound of body weight, which comes to about 13-16 g per day. Children 4-6 years old also need about the same amount per pound, but since they weigh a little more, the daily amount is about 22 g. The Institute of Medicine has a good resource for recommended daily amounts (RDA) of macro-nutrients such as fat, proteins and carbs.
Foods that provide all 9 essential amino acids are called complete protein foods. Animal food sources such as meat, fish, poultry, eggs, milk and cheese fall in this category.
Proteins from plant sources are deficient in one or more of the essential amino acids; that is why they are called incomplete proteins.
It has been a common belief that vegetarians need to combine various foods to get all the essential proteins. For example, beans should be eaten with rice. Most experts now agree that there is no evidence to support this belief. As long as you are eating a broad range of foods in balance and moderation, you don’t need to worry about such rules!
The quality of proteins is measured by many different types of indicators which relate to how effectively the body is able to utilize the protein. Biological value is one of these indicators – egg whites are considered a standard with a biological value of 100. It means that nearly all of the nitrogen from its amino acids can be utilized by the body.
The body cannot store excess protein. Eating more protein than necessary will actually result in more fat!
Food allergies is a response to specific proteins in different foods. For example, milk allergy is a response to caesin and whey proteins in milk. Another problem protein for a lot of people is gluten, which is found in wheat and causes celiac disease.

Simple Recipes – Pan Fried Tilapia with Grilled Vegetables

TwinToddlersDad — Wed, 21 Jul 2010 10:00:23 +0000

We have been grilling a lot of vegetables this summer! Recently we enjoyed a meal with pan-fried tilapia with a few grilled vegetables and basmati rice.

Ingredients

2-3 fillets of tilapia
2-3 Portabella mushroom tops
1 cup sweet peppers
2-3 tomatoes, cut in half
1/2 cup seafood fry mix (we used McCormick Golden Dipt)
1/2 cup extra virgin olive oil

Pour seafood fry mix in a bowl or a plastic bag. Wash tilapia fillets with water, shake off excess. Coat evenly with the fry mix. Let stand for 5 minutes and remove to a second dish. Pan fry in olive oil on medium heat turning once to brown evenly. Cook until fish is golden brown and flakes easily with a fork.

Lightly brush vegetables with olive oil before grilling. Apply oil to the surface of a grilling pan (we use a mesh grill pan from Williams Sonoma) and place over the grill while it is still cold. Fire up the grill to high and add vegetables to the grill pan when it has stopped smoking. Grill over medium heat until vegetables are cooked, turning a few times for even cooking.

Serve with basmati rice.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

Ask the Expert – Sources of Omega 3 Fatty Acids

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

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.

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 – 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

Simple Recipes – Salmon and Broccoli in Green Curry Sauce

TwinToddlersDad — Thu, 12 Nov 2009 11:00:12 +0000

We made this recipe with a ready-to-cook Thai Kitchen Green Curry 10-minute simmer sauce, which should be available in the Ethnic Foods section of your supermarket. It is a mixture coconut milk, fish sauce and Thai herbs and spices. The spice level of this sauce is Medium, which works out great for us! The only thing to watch out for is the high level of sodium in this sauce. There is no need to add extra salt when you cook the fish and vegetables.

Ingredients

1 medium fillet of wild Salmon, less than 1 lb
1 11 oz. bottle of Thai Kitchen Green Curry 10-minute simmer sauce
1 medium sized fresh broccoli bunch, cut into small florets

Method

In a medium saucepan, bring one jar of the Thai Green Curry sauce to boil over high heat. Cut Salmon fillet in small cubes, about 1 inch wide, add to the sauce and mix well. Cover and let it simmer on low heat for about 10 minutes. Add broccoli florets and cook covered for another 5-10 minutes or until cooked to desired consistency.

Serve with rice or pasta.

About Thai Kitchen Green Curry 10-minute Simmer Sauce

Ingredients: Water, coconut milk, green curry paste (green chili, lemongrass, garlic, Thai ginger, salt, shallot, spices, kaffir lime) sugar, spices, modified tapioca starch, salt, fish sauce (anchovy extract, salt, sugar), xanthan gum

Allergy advice: contains coconut milk, fish

Check out these links for availability online:

Online store at Thai Kitchen Website

5 Ways to Tell if Your Child Has a Vitamin D Problem

TwinToddlersDad — Mon, 09 Nov 2009 11:00:37 +0000

News of vitamin D deficiency in children are popular in the media these days. Like all concerned parents, I am sure you have paused to pay attention to these news and wondered if you should get a vitamin D supplement for your toddler. The only way you can be sure whether your child has a vitamin D deficiency is by getting a blood test which screens for a particular form of vitamin D called 25-hydroxyvitamin D. Unfortunately, there are no early warning symptoms which can help you determine if you should take a corrective action.

You don’t need to go rushing for a blood test right away though! By paying attention to your child’s general level of outdoor activity and eating patterns, you can get a few clues. Here are 5 questions you can ask to figure out if there might be a need to get a definitive answer on vitamin D deficiency in your specific situation. However, you should not jump to a conclusion too soon just by observing over a few days. Rather you should try to look for a general pattern over a period of time.

Does he get enough time to play in the sun?

Your child’s body (and yours) is programmed to make its own vitamin D simply by being out in the sun. Even 10-15 minutes of play with arms and legs exposed to the sun can be enough. And best of all, the body is able to self-regulate the amount of vitamin D by storing the excess in fat cells.

The problem is that you may not get enough sunshine during the day, especially during the fall and winter months simply because of where you live. Children with darker skins are also at a disadvantage because of the pigment in their skin which absorbs the UVB rays which would otherwise be used to make vitamin D.

The good news is that the effect of sun is cumulative - that is, it adds up over time. Take advantage of every sunny day, even in the middle of winter to let your child play outside. Getting fresh air and physical exercise is good not only from the point of vitamin D, but also for overall physical and emotional health.

Does she drink at least 4 cups of milk every day?

Milk, by far, is the best source of vitamin D because all milk in the US is now fortified with vitamin D. However you need at least 4 cups to reach the recommended level of daily vitamin D (400 IU for children).

The problem could be milk allergies and just a natural dislike of milk. Also 4 cups is a lot, and even adults don’t usually get to drink that much on a daily basis. Try to mix with vitamin D fortified cereals, most of them generally are these days. You can also get vitamin D fortified orange juice, but be sure to watch out for added sugar.

One good way of increasing milk consumption is to add it to a smoothie. This way you can also get your child to eat some fruits!

Does he eat fish as part of a balanced diet?

Eating fish such as salmon is almost like buying insurance as far as vitamin D is concerned. You don’t have to eat it everyday – even once a week can work its magic. One serving of 3.5 oz (about 100g) or the size of a deck of cards can provide as much 2 times or even higher than the daily recommended level of vitamin D. Other fishes like tuna, mackerel and sardines are also good sources of vitamin D. Mercury contamination is a risk but should not be too much of a concern if you eat them occasionally as part of a varied diet.

The problem again could be allergies. Also your child may not like the taste or smell of fish. Trying new recipes and offering in small portions in combination with some of his other favorites can help you to build a taste for fish.

Does she seem overweight for her age?

Childhood obesity is on the rise and if your child is overweight or obese, you have a challenge in terms of vitamin D as well. That is because the body is not able to pull the vitamin D stored in the fat cells when needed.

Keep a close eye on her Body Mass Index by looking at the age specific growth charts. They are available on the CDC website or you can ask your pediatrician. Again, it is important to look at the trend and not a single point on these charts. If you see a trend creeping over the 85th percentile, you need to take action right away and improve the overall nutrition and eating habits of your child. Unless there is an underlying medical condition, nutrition and lifestyle changes can show good results.

Does he have special medical conditions?

In the most unfortunate situation, your child may have a medical condition such as Crohn’s disease, celiac disease or cystic fibrosis. These diseases cause poor absorption. Since vitamin D is a fat soluble vitamin, its availability is severely reduced in people suffering from these problems.

If this is the case, you are probably already talking to your pediatrician. Discuss the matter of vitamin D deficiency if you have not already done so.

After considering your specific situation, you can consult with your pediatrician about supplements. While I am not a fan of jumping on the vitamin supplements bandwagon, I think it is important to be informed about them. I plan to write about vitamin D supplements in future once I have had a chance to do some research on them.

What do you think? Are you concerned about your child’s vitamin D levels? Are you considering supplements? I would love to hear your comments.

Ask the Expert – Omega 3 for Children

TwinToddlersDad — Tue, 22 Sep 2009 10:00:37 +0000

This week, Registered Dietitian Elizabeth Rahavi describes why omega-3 fats are essential for children and how you can include them in your child’s diet.

Elizabeth B. Rahavi, RD

Elizabeth is a member of the American Dietetic Association. She received her Bachelors degree in Dietetics & Institutional Administration from Texas Woman’s University. She is also a registered dietitian and certified personal trainer.
Elizabeth serves as the Associate Director, Wellness at the International Food Information Council
Elizabeth specializes in providing science-based communications about nutrition, health, and wellness. She has extensive knowledge in consumer understanding of nutrition and food safety.
Website: IFIC
Contact: via email Rahavi@ific.org

Question: Is Omega-3 proven to be helpful for children? Are there any concerns I should be aware of?

Answer:

Fat is an important yet often overlooked nutrient that is needed for an overall healthful diet. In fact, a certain type of omega-3 fat known as linolenic acid is essential for healthy growth and development in children. According to the latest Dietary Guidelines for Americans report, released in 2005, children are encouraged to get most of their fats from unsaturated fats, including omega-3 fats. Food sources of omega-3 fats include soybean and canola oil, flaxseed and flaxseed oil, walnuts, and fish such as salmon, trout, and herring. For people who do not like fish, certain eggs, milk and other products have been reformulated to include omega-3s.

While fish is an important part of a healthy diet, and many organization such as the American Heart Association recommend consuming fish at least twice a week. The U.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA) recommend that young children avoid certain species of fish such as swordfish, shark, tilefish and king mackerel and limit their consumption of other fish to an average of 12 cooked ounces per week (that’s about two six ounce servings of fish per week). The reason for this recommendation is that, while nearly all fish contain some trace amounts of methylmercury, an environmental contaminant, large fish that are higher up in the food chain such as swordfish, shark, tilefish and king mackerel contain the most. Excess exposure to methylmercury from these species of fish can harm a young child’s developing nervous system. For most people, the risk from mercury by eating fish and shellfish is not a health concern.

What’s next?
One thing that is often over looked in conversations about nutrition is that, indeed it is a science. To help provided consensus on the state of nutrition science, the United States Department of Agriculture and the Department of Health and Human Services enlist a group of nutrition and food scientists to serve as members of the Dietary Guidelines for Americans Advisory Committee. The Committee comes together every five years to develop a report that makes nutrition recommendations for all Americans ages 2 years and older. This Advisory group is currently in deliberations, and we look forward to an upcoming review of the state of science for dietary fats that is scheduled to be released next year.

Simple Recipes – Tilapia with Pasta and Tomato Sauce

TwinToddlersDad — Thu, 13 Aug 2009 10:00:00 +0000

Ingredients

3-4 medium sized Tilapia or Flounder fillets
1 box (16 oz.) rotini or penne pasta (we used Ronzoni brand)
1 jar (24 oz.) Bertolli 5 cheese pasta sauce (or your favorite tomato sauce)
1 bag (9 oz.) baby spinach, washed
1 small onion, finely chopped or crushed in a food processor
1/2 cup extra virgin olive oil

Method

Wash the fish fillets and pat dry with a paper towel. Heat 1/4 cup olive oil in a medium-sized non-stick saucepan. Pan-fry fish fillets over low-medium heat until fully cooked. Set aside.

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. The best way to judge if the pasta is cooked is to taste it – I do not like mine to be too soft and overcooked! Once cooked, drain into a colander and shake well to remove all excess water. Set aside.

Heat the remaining 1/4 cup olive oil in a large saucepan. Add onions and saute for 2-3 minutes stirring frequently. Add spinach, mix well and cook covered for about 5 minutes at low heat. The spinach should soften but not overcook, so adjust the heat and time accordingly. Create room for fish fillets in the center of the saucepan. Add the cooked fish fillets to the center and cover it with the spinach. Add cooked pasta around the fish fillets and top it with the pasta sauce. Spread the pasta sauce uniformly over pasta and the fish fillets with a wooden spoon. Cook at low heat until sauce is warm.

Serve immediately with a side dish of cubed cantaloupe.

The Art and Science of Safe Sushi

TwinToddlersDad — Thu, 21 May 2009 11:00:48 +0000

In this week’s Ask the Expert, Registered Dietitian Janet Helm offered tips on how to safely introduce your toddler to sushi. She emphasized the need to be careful about bacteria, mercury contamination and parasites. Here are a few additional tips for you to enjoy the experience of sushi with your toddlers -

When eating out, always select a reputable sushi restaurants in your area. Read their reviews and check their safety records. There should be a restaurant food safety inspection program in your state which may publish their inspection records online. As an example, the Florida Department of Business and Professional Regulation provides the food inspetion records of hotels and restaurants on their website. There should also be a way for you to register a complaint if you have a bad experience eating at a restaurant.
Ask questions about how the raw fish and rice is handled at these restaurants. The US Food and Drug Administration (FDA) requires that raw fish needs to be frozen at -4 °F for 7 days or -35 °F for 15 hours to make sure that it does not contain any parasites. Rice should be prepared with rice vinegar so its pH is below 4.5. Overall sanitation, handling and hygiene practices of these restaurants should be of high quality. They need to also make sure that there is no cross contamination between raw and cooked fish.
When buying prepared sushi from a supermarket, follow the same advice and ask questions about the fish, rice and how it is made. You may find labels such as “sushi grade” or “sashimi grade” fish, but make sure to ask how the fish was frozen since these are not standard labels.
The best option may be to make sushi at home! You could try making a sushi roll without any raw fish and use vegetables or fully cooked fish instead. You can even involve your kids in a sushi making project – I am sure they will have a lot of fun playing with the sticky koshihikari rice! There are many instructional videos on making sushi at home; here is a good one:

We haven’t tried making sushi at home so far, but after watching this video, I am planning to give it a try!
Learn to recognize the symptoms of illness from fish parasites. It can range from mild discomfort, nausea, cramps or diarrhea. In some extreme cases, the parasites can enter the stomach or gut lining which can cause severe abdominal inflammation and pain. Seek immediate medical help in such situations.
Like any other new food, it is better to go slow and introduce sushi in small quantities. Try to make it fun and interesting. The taste of soy sauce, wasabi and Japanese ginger may be strange at first, but in the long run your child may learn to like it. Eating fish, raw or cooked, has many benefits and if done right, you can safely enjoy sushi with your kids over a lifetime.

Have you tried sushi with your toddlers? Share your experiences and tips in your comments below.

Simple Recipes – Fish Stew

TwinToddlersDad — Mon, 30 Mar 2009 11:00:17 +0000

8 Toddler Servings, 4 Adult Servings

This recipe was inspired by the Cookie magazine. We tried it over this weekend with minor changes.

Ingredients

4 pieces of Tilapia (or another white fish ~ 1 lb), cut into small cubes
2 medium sized tomatoes, diced
1 small onion, finely chopped
1 clove garlic, minced
1/4 cup cilantro, finely chopped
3 tbsp olive oil, extra virgin
2 tbsp white wine vinegar
2 cups warm water
Salt, pepper to taste

Method

Saute onions in olive oil in a large saucepan over medium heat. Add minced garlic to the mix and continue to saute until onions are golden brown. Add 1 cup warm water and stir in tomatoes. Add white wine vinegar and continue to cook for another 5 minutes. Cut fish into small cubes and add to the mix and cook for another 5 minutes. Season with salt and pepper, continue to cook until fish is soft and cooked through. Add warm water if necessary to desired consistency. Add cilantro, remove from heat and let it sit covered for a few minutes before serving over Basmati rice or pasta.