photo credit: Naomi Ibuki

When it comes to getting vitamin D from food, salmon is popularly known as one of the best sources. The Office of Dietary Supplements, a department of the National Institute of Health, lists a 3 oz serving of salmon (sockeye) as having over 100% of daily value of vitamin D. Salmon is also a good source of omega-3 fatty acids, one of the healthy fats your growing child needs for brain development.

I was, therefore, very surprised when I looked at the nutrition facts panel of a can of pink salmon at the grocery store this weekend. It did not list any vitamin D at all!

How can it be when the common knowledge is that salmon provides a high level of vitamin D?

Turns out that not all salmon is created equal when it comes to vitamin D, or even other healthful nutrients. The problem seems to be an abundance of farmed salmon in our food supply, both in the fresh seafood section as well as canned and prepared meals.

As I researched this issue further, I came upon a scientific paper by Dr. Holick and co-workers from Boston University, who actually measured the amount of vitamin D in both wild salmon and farmed salmon. They found that the farmed variety contained 10-25% of the amount of vitamin D available in salmon. Dr. Holick explains the difference in this video, simply in terms of what the two feed on:

While the wild salmon could have as high as 1000 IU of vitamin D, the farmed variety contains about 250. There is also considerable debate about PCB’s, dioxins, antibiotics and artificial colors in farmed salmon.

Looking at it from the lower nutritional value and health/environmental risks, I am not sure if low price of farmed salmon is a good reason to make the choice. Not saying you need to give up on farmed salmon, but you certainly need to factor these issues in your purchase decision.

Another thing to keep in mind, vitamin D in wild salmon can vary in a broad range depending on the source and type. Ask questions and read the nutrition facts label before buying.

Here is a nice summary of the amount of vitamin D from various fish sources (Source: Holick paper)

©2011 Littlestomaks.com

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. 1 medium fillet of wild Salmon, less than 1 lb
2. 1 11 oz. bottle of Thai Kitchen Green Curry 10-minute simmer sauce
3. 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

©2009 Littlestomaks.com

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

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.

©2009 Littlestomaks.com. All Rights Reserved

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.

Here is another recipe by Rebecca Subbiah. She is a registered dietitian, freelance writer and a personal trainer. Follow her on Twitter @rebeccasubbiah and check out her very cute Chow and Chatter blog. She also runs Dietitian for Hire, a consulting company located in Winston Salem North Carolina offering Freelance Writing, Nutritional Counseling, Speaking Engagements and more.

Ingredients

1. Salmon fillets, I used Wild Alaskan.
2. 3 cloves of garlic
3. 1/2 a bunch of fresh cilantro
4. salt and pepper
5. olive oil
6. lime juice to taste

Method

1. blend the cilantro, salt and pepper, olive oil, lime juice and garlic together.
2. spread over the salmon and pan fry with a lid on it about 5 minutes on each side
3. then when cooked add more of the glaze

©2009 Littlestomaks.com

This is a guest post by Jenna. At her blog food with kid appeal, she has great recipes and tips for eating healthy that will bring joy to the entire family. Not only does she have a great talent for cooking, she is also excellent at including her kids in the whole process of making a meal. Check out her blog for a wonderful collection of recipes and stories about the joy of cooking.

Our family “went organic” in February and with that came higher meat costs making fish affordable to eat regularly. Before the spring of this year I rarely prepared fish at home, and the boys had been offered fish only a handful of times. They had never really eaten it. I knew I’d have some work to do to get them on board with the new meat in the family. Drawing inspiration from an idea that turned up in my research for the nutrition class, I decided to use interesting plating to get the kids interested in fish.

On fish nights for the first couple months, I’d let the boys pile up their starchy side (rice, mashed potatoes, noodles), then flatten it out with a spoon, and lay some fish on top, in a bed. Then the veggies were trees (broccoli), or things in the fish’s room (green peas for balls) or covers (lay some green beans or wilted spinach on top). They got a kick out of putting their fish beds together. They didn’t complain about the meat interloper, but the first couple weeks they only tasted and nibbled the fish. By week three they were finishing a few bites of fish and in a couple months they would eat their serving. We don’t do fish beds anymore because they don’t need the extra encouragement. They usually gobble up their fish and ask for seconds before eating their starchy side or veggie. I’m about to the point where I need to fix each of them their own portion, instead of letting them share mine.

One concern many first time parents and parents of beginning eaters have is whether or not their kids are getting enough protein. Meat is tricky to chew and swallow for young children, which makes fish the perfect animal protein for them. Fish has other nutritional benefits, which you can read about in my recent post 5 reasons your kids should be eating more fish. Now it’s time for you to get cooking and tuck in some fish to enjoy with the family!

Any fish is fine, I suggest salmon and halibut because they are high in Omega 3s and have many other health promoting benefits. I list tilapia because it is growing in popularity and is affordable compared to other fish. It also has a mild flavor those who don’t usually appreciate fish can tolerate. I prefer salmon but buy tilapia as often due to price. I consider fish night in the “simple supper” category because it cooks in minutes and doesn’t involve much prep work. I often wish it wasn’t such a crowd pleaser in the family; left overs would flake up nice in a salmon salad sandwich or over greens in a tossed salad.

How to prepare fish for beds

Photo by Jenna

Ingredients

1. Salmon, Tilapia or Halibut fillets or steaks (skin on or off, aim at 3-6 oz per adult)
2. ½ TBS Butter or olive/canola oil (just enough to coat bottom of non-stick pan, use more if not using non-stick pan).
3. Salt and Pepper to taste
4. Lemon wedges
5. Butter sauce (optional)

Method

Mix ½ TBS soft butter per person with some dried herbs (I like fennel), and a little lemon juice. Place butter mixture on a plate or plastic wrap into pats, pop it in the freezer while fish cooks. Place cold butter blobs on the fish after plating.

Time Saver Tip: You can make herbed butter in a large batch and freeze. Mix a stick of softened butter with lemon juice and your pick of dried or fresh chopped herbs and/or garlic. Form a log and wrap in wax paper. Put in freezer and slice off a couple pats with a sharp knife to add to steamed veggies or fish.

Heat pan on med-low, add butter/oil. Season fish with salt/pepper on both sides (if you’re not using the butter sauce, you can be more generous with salt/pepper). Place fish in pan and brown on one side. Check the thickness edge* of the fillet/steak for the “cooked” line to rise. The fish will change color losing it’s translucency as it cooks. Once it gets about half way, flip it. It won’t take long, a few minutes or more depending on how thick your cuts of fish are. Flip fish and brown on other side. 2^nd side will take less time, watch again for the “cooked” line to meet the first side’s line in the middle. If cooking with skin on, cook skin side first, and 2^nd side may take longer. If you’re new to cooking fish, here’s a tip. Fish is very delicate. It over cooks quickly, so pay attention when it’s in the pan. Your fish will be tender, tasty and flaky if you don’t over cook it. Remove to plate and let rest a few minutes before serving.

Serve butter pats and lemon wedges at the table for kids over 2. Kiddos love putting stuff on their food, let them squeeze the lemons, and place the butter pat on top.

Serve your choice of starchy side for the “bed” (mashed potatoes, noodles, rice,) and some steamed veggies (carrots, broccoli, green peas, sugar snap peas) to decorate the “room”. Let kids place fish on top of the starchy side and add the veggies. Help younger kids out by creating a story, ask older kids to use their imagination and tell you what the veggies represent.

Kid Appeal Tip If your kids are new to fish (or any protein source) don’t worry if they don’t go for it immediately. It often takes a dozen introductions for a new food to be adopted. Keep offering it, and each successive time you serve it, up the ante. For kids 2 and over, at first, ask them to taste/smell it. Next time your serve it ask them to taste it. Then ask them to finish a whole bite. Then a few bites. Then half their portion. Then all of it. Make it relevant by telling them fish builds strong muscles (protein) and grows brains (fat/omega 3). Illustrate why they want strong muscles (to run faster, to kick the soccer ball farther). Once they tolerate a bite of it, don’t offer more sides, dessert, after dinner snack, etc. until they’ve done some damage to their fish portion. In a few weeks or months you’ll have fish lovers!

*”thickness edge” is the not the top/bottom of the fish that touches the skillet but the side. You’ll see it without having to peek or lift up an edge of the fillet.