I recently gave a talk to a wonderful group of moms at our local MOPs organization. Mommy-ing the under 5 crowd can be a huge challenge, and this organization is such a blessing to those of us with preschoolers and babies. In this presentation I tried to address the biggest challenges and pitfalls that we young moms face. Enjoy! Click on the link below to view the slideshow.
Iron deficiency in toddlers July 30, 2010
My precious daughter turned one last month, and I was pretty excited when her CBC (a lab test of the iron level in her blood) came back normal. Whew! I have to admit, she has only had iron supplements less than 5 times during her first year of life, but as a breastfeeding mom who will soon be switching her to cow’s milk, I know I have to be aware of the iron content of her foods.
Iron deficiency is more common in toddlers than any other age group, possibly because of the foods they eat, the amount of milk they drink, and the drop in iron stores after 6 months of age.
Here are my tips:
1) Cows milk is a snack, NOT part of a meal. Milk prevents your body from absorbing iron well. Avoid drinking milk one hour before or after eating an iron-rich food. Here’s our routine:
- Morning: have a glass of milk, followed by oatmeal and yogurt with flax or wheatgerm, and some kind of fruit, for breakfast.
- mid-morning snack: either iron-fortified crackers or fruit, depending on the day.
- Lunchtime: iron-rich – either meat, beans, or iron-fortified grains/cereals/snacks, along with fruit and veggies. no milk. sometimes we’ll have cheese, but I try to save that for snacks.
- After nap afternoon snack: cup of milk, or a fruit and yogurt smoothie
- Dinner: iron-rich meal served with water, no milk. Baby gets iron fortified cereal before the meal.
2) Iron-fortified baby cereals, molasses, liver, and meatballs are all good sources of iron that are easy to chew. Raisins with seeds are good as well, but difficult to find.
3) if you are eating a non-meat source of iron, include a fruit or juice with vitamin C to help absorption. For example, mixing baby cereal with applesauce (often has ascorbic acid or vitamin C added), add berries to your iron-fortified pancakes or oatmeal.
Iron deficiency is a serious concern as it can stunt your child’s physical and mental development, so it is important to follow doctor’s advice on supplements when necessary. Iron supplements should be given with fruit or a small (1-2 oz) serving of juice, or an iron-rich meal, and not with cow’s milk or a fiber supplement. Iron supplements can cause constipation and stomachaches. Taking it with dinner can help minimize the upset tummies, and then give the fiber supplement at breakfast to get things going during the day…
Meal planning…with kids April 27, 2010
My life B.C. (before children) seemed much simpler, more predictable, and I could actually plan on spending a solid 30 minutes in a kitchen preparing a meal. Now 30 minute meals feels more like 3 hours as I dash out of the kitchen to stop a baby from eating inedibles, or take a break to give my toddler a cup of water. It may seem easier to go through the drive-thru, but sometimes all it takes is 5 minutes of prep the night before and 10 minutes of work that evening to have a tasty, healthy meal. Studies also show that children who eat home-made dinners tend to be healthier, and kids who sit around the table as a family are even less likely to use drugs and alcohol. Life with children is so much richer that I wouldn’t trade it for anything, but I have found a few tricks to make mealtime more enjoyable and relaxed.
1) Make meals that kids can eat too. Limit the times you cook spicy, complex, or hard to chew meals if you have little ones.
2) Cook one meal for the whole family. We don’t do much short order cooking around here, and our kids eat everything from chicken liver to salmon to salad and they love polenta. Train your kids that what is on the table is what’s for dinner…and if you limit pre-dinner snacking to vegetables (we sometimes do carrot sticks for the older one or peas for the baby) they won’t ruin their appetites on junk snacks and then reject your gourmet meal while whining for ice cream and french fries.
3) Choose lean proteins, whole grains, and vegetables for dinner. A balanced plate for your child is a smaller version of a plate for you. And your teen may have the same balance, but larger.
4) Time management is key with kids. Choose meals that are quick and easy to make and clean-up. If you see a dish that has 5 or fewer ingredients, takes 2-3 pans or pots to make, and doesn’t require you to be constantly stirring or chopping, you probably have a winner. I’m always a fan of soups that allow me to dump everything, in a pot and cook while I’m doing something else. I especially love it when that soup or dish calls for no or low-prep items like pre-cut frozen veggies, rice or pasta or other grains that can just cook in the pot, and canned beans or leftover meat from a previous meal. Five minutes of prep, one pot to clean, and a cheap, healthy meal served with some whole-grain bread or crackers. Those frozen stirfries and pasta combos in a bag? Lifesavers for the busy mom – just choose the ones that have less than 10 grams of fat per serving.
5) Prep ahead. Can you chop those veggies during naptime or the night before? Thaw out the meat the night before? Crockpots are wonderful for this – if you prep everything the night before and put it in the crockpot in the fridge, you can just start it up in the morning.
The non-diet for new moms September 7, 2009
Ah, the joy of being a new mom. The cute little newborn smiles (is it gas?), lots of cuddling day and night, and the wonder of knowing that you brought this precious human being into the world. At two and a half months, our Sweetpea is bringing us so much joy, and my hands are definitely full between caring for her and our curious, active 2 year-old boy too! With all the fun and busyness of mothering two, I’ve learned a few things about self-care and making my health a priority too…because if mama ain’t happy, well, you know the rest of the saying.
1) Sleep. I truly believe that sleep comes before exercise for the first 2 months. I believe in a daily afternoon nap, as well as a regular sleep schedule (as much as possible) for mom. Even if this means someone else gives baby a bottle in the evening.
2) Sunshine. Besides producing vitamin D to help protect your bones and brain and prevent everything from diabetes to cancer, 20 minutes of sunshine can really brighten your mood and help prevent postpartum depression. Try getting outside and either sitting or walking for just 15-20 minutes.
3) Exercise. Now is not the time to be training for your next ironman, so give yourself a little break if you are an exercise-addict. I have found this time around that I feel much better after doing minor stretches the first 2 weeks, and then gradually adding some posture-improving exercises as well. The book Pee Wee Pilates has some great routines, and this parenting website also has some good stuff to try after your OB or midwife gives you the go-ahead. I like pilates because it helps regain good posture and it’s baby friendly – no finding a sitter while you run to the gym and no dodging rain-clouds on a long run! Walking is my favorite postpartum cardio activity. As much as I love to run, walking is so much easier on those joints and bones as they are readjusting from pregnancy and childbirth.
4) Diet. No, I’m not promoting a fast weight-loss diet here, but rather healthy eating habits. Meal-planning was a life-saver for me, even with the wonderful meals that friends brought over, since we still needed to have breakfast, snacks, and lunch. Really, if you haven’t ever made a weekly menu, now is the time to start. Second, I always had frozen vegetables, bread and almond butter for sandwiches, and frozen chicken-tenders for quick meals at home when the fridge started getting empty. I also planned for lots of planned-overs…since cleaning up the kitchen takes almost as much time as making the meal in my house. Canned salmon for salmon burgers, spaghetti sauce and ground venison to make a lean, healthy spaghetti, and frozen soups that I had pre-made during pregnancy. Healthy food has to be quick and easy for me those first two months, otherwise I’m heading for the ice cream or raw cookie dough!
Eating for two? Hold that donut! May 27, 2009
“Eating For Two” Has Consequences For Mom And Baby
Once again, research shows that eating too much, especially too much unhealthy foods such as those that are fried, during pregnancy can increase risks of complications. So how much extra should you eat? Not nearly the extra 500 calories that many moms think! One of my favorite formulas is on the USDA’s mypyramid.gov website for moms and moms-to-be. This gives you more calories as your baby grows, compared to the general 300 calories extra per day recommendation, as well as good portion recommendations from each food group. Still confused? Contact a registered dietitian in your area for individualized calculations and recommendations.
Shared via AddThis
new mommy granola April 26, 2009
New moms don’t have much extra time, but they need lots of nutrition for babycare, selfcare, and for some, lactation. The 1200mg of omega 3 fats in this recipe can help ward off the baby blues, and by meeting 11% of the daily requirements for iron it can help prevent low energy due to iron deficiency during this important time. Because it is high in healthy fats it does have a lot of calories, so it is important to keep the portions small – especially if you are not exercising or breastfeeding. This makes a LOT of granola, 40 servings in fact, so be sure to save your extra oatmeal containers or tupperware to hold the extra!
2 ½ lb old-fashioned rolled oats
2 cups wheat germ
2 ½ cups coconut flakes
1 cup King Arthur whole-grain white wheat flour
1 ½ cups walnut pieces
1 Tbsp salt
1 cups evaporated cane juice
1 cup raisins
2/3 cup dried cranberries
2/3 cup water
1 ½ cup canola oil
2 tbsp vanilla extract
2 Tbsps molasses
Preheat oven to 250F. Mix all dry ingredients except dried fruit in a large bowl. Mix liquid ingredients, then pour liquid ingredients into dry ingredient bowl. Bake in shallow pans (I use 4 cookie sheets for a whole recipe or 2 cookie sheets for half a recipe) at 250F, stirring every 15 minutes. Granola is done when coconut flakes are slightly brown (about 2 hours). Serve plain or with milk or yogurt.
Nutrition facts for 1/40th of recipe: 303 Calories, 15g fat, 39g carbohydrate, 5g fiber, 6g protein, 1200g omega 3 fats
Nutrition for New Mommies March 4, 2009
Nutrition during pregnancy and for conception has been a hot topic for a while, but what about after your bundle of joy is born? Eating the right foods in those first few months is just as important for mom’s physical and emotional health. Here’s some things to keep in mind:
Hydration: drink that water, milk, and other nutritious fluids! Between blood loss and breastfeeding, it can be a challenge to stay hydrated. I prefer water with a twist of lime, an ounce or two of grape or grapefruit juice, or herbal teas. While coffee and sodas may be appealing after many sleepless nights be careful not to overdue it…too much caffeine can make it harder for you to nap and since it passes into breastmilk it makes it more difficult for baby to sleep too.
Fiber: one out of four new moms struggles with constipation, even three months after delivery! Iron supplements and some pain meds make it more likely, but choosing high-fiber foods can help ease your symptoms. Choose whole grains, as well as plenty of fruits and vegetables. Beans are a great source of fiber too as long as your digestive system is used to them…otherwise they can cause gas. Most Americans only get half as much fiber as they need, but eating at least 5 servings of fruits and vegetables and 3 servings of whole grains will help keep your digestive system on track.
Omega-3 fatty acids: we’ve all heard about the importance of DHA for fetal brain development during pregnancy, but did you know that omega 3′s may help prevent postpartum depression as well? Keep taking those DHA supplements, or choose a diet high in fatty fish, walnuts, and flaxseed.
Calcium: this mineral is so crucial for breastfeeding that your bones will be depleted before your milk supply becomes calcium-deficient. Protect those bones by choosing high-calcium foods such as dairy products, fish with the bones (sardines anyone?), beans, and leafy greens. Vegetarian sources of calcium are not nearly as well absorbed. If your breastfeeding baby seems sensitive to your milk intake, try cultured products such as yogurt or cheese before cutting it out completely. Calcium supplements can work as well, but they can also cause constipation.
Protein, Carbs, and Fat: You will still need sufficient calories to keep your milk supply up if you choose to breastfeed, and even moms who do not should be careful not to crash diet. Choosing lean meats and dairy as well as beans or lentils for protein, whole grains for carbs, and nuts, avocadoes, and seeds as fat sources will help you stay satisfied, well-nourished, and lose that baby fat more quickly while keeping your energy levels high.
So what foods should you avoid during this time? It is a good idea to limit processed foods made with white flour and sugar or high fructose corn syrup - even though those are the foods we tend to crave when sleep-deprived. Also, watch out for foods with trans fat – still found in many cookies, crackers, and even peanut butter! The more natural, unprocessed foods you choose the more nutrition your body will receive and use for recovery. Limiting foods that have lots of calories but little nutrition will help you lose weight faster and feel better. And that makes for a happier, healthier mommy and baby!
Is your baby vitamin D-ficient? November 5, 2008
Which is healthier – 1) eating ice cream at the beach on a sunny day, or 2) eating a house salad with nonfat salad dressing in a dimly lit restaurant? According to a recent study, eating ice cream and spending time in the sun may be the clear winner for most toddlers and even some adults.
the American Academy of Pediatrics recently came out with a report suggesting that breastfed infants two months and older be given a vitamin D supplement (formula is fortified with vitamin D) based on the low amount of vitamin D in most mothers’ milk. This vitamin varies widely in milk depending on how much the mother is consuming or making from exposure to sunlight. The AAP recommends that babies continue supplementation until they drink at least a pint per day of vitamin D fortified milk or formula. They do NOT recommend sun exposure without sunscreen, even though studies show that 10-30 minutes of being in sunlight while wearing only a diaper would be all infants need to make sufficient vitamin D. (However, I find it hard to believe that 10 minutes of sun once a day is that likely to cause cancer).
Why the sudden focus on D? Roughly 30% of babies may be D-deficient, and many adults are as well. Extreme deficiency leads to rickets, but even low levels of this vitamin are associated with poor bone development in children and diabetes, cancer, and heart disease in adults. Recent studies also show a possible link between autism and low vitamin D levels. As people are drinking less D-fortified milk and spending less time in the sun without sunscreen, more Americans are becoming D-ficient and seeing the negative health consequences.
Technically, vitamin D is more of a hormone than a vitamin since our bodies can make it from exposure to UV rays from sunlight. Unfortunately, what boosts D production may also cause skin cancer. Because D production varies so widely depending on the season, location, amount of sunlight, and a person’s genetics, doctors recommend a dietary supplement to ensure adequate amounts. In the old days people gave their children cod liver oil which is a great source of vitamins D and A as well as omega 3′s, but this supplement has a wildly unpopular flavor, and better-tasting D’s are on the market. Also, seafood such as salmon, shrimp, and sardines are rich sources of vitamin D if you do not eat or drink fortified dairy products.
Talk to child’s pediatritian on what he or she recommends for your baby’s D levels… and if you always wear sunscreen and never drink milk, it may be time to take a beach trip, put the sunscreen on after the first 20 minutes, and enjoy a vitamin D-rich smoothie or ice cream cone!
BPA Baby Blues May 24, 2008
Five months ago I asked my baby’s pediatrician whether I should be worried about BPA in his bottles, and his response was “there’s nothing to be concerned about.” I wonder if he would give me that same answer today! Since the 1950′s when BPA, the chemical bisphenol A, started appearing in more products such as the epoxy linings of cans and polycarbonate bottles, scientists have known about its potential health risks and estrogenic effects. However, these risk have often been dimissed as being insignificant because of the low dose of BPA leaching out of these materials and the speed with which humans metabolize it.
However, when 38 leading toxicology experts said there is “some” concern about the current epidemiological effects of BPA in their consensus statement published in Reproductive Toxicology http://www.environmentalhealthnews.org/newscience/2007/2007-0801bpaconsensus.pdf, concerned parties worldwide finally had more than a little scientific backing and the media took the issue to the frontlines. Now everybody is talking about BPA and there is little doubt about the negative health effects on wildlife, humans, and most significantly, infants. Yet there are still a lot of unanswered questions due to the finicky nature of this chemical, and how it impacts us in a wide range of ways depending on the dose, the life stage of the person, and what other chemical exposures exist.
What can you do to reduce your exposure as well as your baby’s? First, steer clear of canned food – especially if pregnant or breastfeeding.. Yep, according to the Environmental Working Group canned food accounts for 99% of childhood exposure http://www.ewg.org/node/20933. The worst offenders are infant formula, soup, vegetables, pasta, and meal replacements. Secondly, check hard plastics for recycling #7, which means it is likely to have BPA in it. If you must use these plastics, don’t microwave , put them in the dishwashwer, or put hot foods or liquids in them as heat breaks down the chemical bonds and releases BPA more quickly. If the item has scratches throw it away. Finally, baby bottles made of glass are chemically the safest, but there are also alternative plastics. http://zrecs.blogspot.com/2008/02/z-report-on-bpa-in-infant-care-products.html has some fun reviews of BPA-free products. Finally, stay in tune as Walmart, Target, and other key retailers ban BPA from their baby product shelves and offer more BPA-free choices.
favorite babyfood websites March 19, 2008
I love recipes. And now that I have officially been in the wonderful world of homemade babyfood for a couple months, I have been cruising the web for ideas and info. So far, here is what I have found:
http://www.wholesomebabyfood.com/ is my all-time favorite site. It has recipes and solid, up-to-date information. It also has schedules for those who are so inclined (I don’t happen to be).
http://www.nncc.org/Nutrition/make.babyfd.html has the basics, and just the basics. But they are good basics!
For a simple site with a good selection of recipes, http://homecooking.about.com/library/archive/blbabyfood.htm gives some good info and simple recipes as well.
And when it comes to figuring out developmental patterns and readiness for different foods, I gotta go with Gerber at http://www.gerber.com/home …plus you can sign up to get coupons. 
