Ask the Nutritionist Q & A

 

We have now set up a 'Ask the Nutritionist' page on our website - that way you can regularly check in and see what sorts of questions other Mum's are asking. I'll be adding to it often so make sure you visit this page regularly.  I bet you will find that many of the issues or concerns other Mum's have you do too!

If you have a burning quick question post it on our facebook wall or send me an email at office@yumyumkids.co.nz

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Question

Hi Kate, my little boy Jack has always been on the skinny side, despite being a really good eater.  I would really like him to try and put on a bit of weight though, he is 18 months old.  I would like to try and increase his protein intake a bit as I have heard this may help.  He currently drinks blue top milk, I am thinking of switching to Mega Milk which is higher in protein.  What do you think? Also, any food suggestions to try and beef up a skinny 18 month old?  Thanks so much.  Bridget.

Answer

Hi Bridget,

So milk intake first – the theory is that full fat is recommended up until 2 years and then reduced (I.e. Lite blue) up till 5 years and then trim if you want.  To be honest it probably wouldn't make a huge difference on which on you go with (Mega or Blue Top as it is 2% fat...slightly higher than lite blue) but as he is such a skinny milinky I would probably stick with blue top.  It can be easy to up his protein intake via food.  

How much milk is Jack having? The reason I ask is that it is really common for little kids to fill up too much on milk and not leave enough room for food.  The milk recommendations are generally from the calcium RDI's but as you know you can get calcium from lots of different places.  To put this into perspective toddlers and young children require between 1200 and 1500 calories a day.  So if Jack drinks just 300ml of milk, he's consumed 20% of his calories for that day – from just one food source.  Also, too much calcium can interfere with iron absorption and this has been linked to fussy eating. If he is still having a bottle in the morning I would cut it out.  Leave the night time one as that signals bed etc and you don’t want to mess with that. 

FYI:

• RDI for children 1-3 years is 500mg.
• One cup for blue top has roughly 295mg of calcium, two cups 590mg…so slightly exceeding RDI for calcium.
• Add in yoghurt, cheese, milk used in cooking etc……you have well exceeded it.

The best thing as you said would be to focus on the protein and upping this in his diet and also fat (ideally good fat).  A rule is that a serve of protein is the size of his palm (length and width).   So some food suggestions as follows:

• Smoothies made with ice cream and fruit and milk
• Those rice cakes etc are great but the reality is that they are filling him up without really adding much extra goodness – very low in fat and energy.  
• Try to ensure that each meal, including snacks has some protein.  I know its hard with snacks but try toppings on crackers such as cream cheese, peanut butter, avocado, cheddar cheese, hummus, tuna, salmon (which can be mixed with mayonnaise), meat slices.
• You could consider eggs a few times a week – scrambled, whole boiled, omelette, boiled egg mashed with mayonnaise etc
• Add some cheese and a little butter to mashed vegetables, soups and mashed potato etc
• Use more cheese sauces in meals – i.e. Pasta, fish pie, or as a dipping for him to dip things into
• Mayonnaise high in energy and tasty can make a good dip for lots of things or you can also add it to mashed foods like the butter/cheese point above
• You can make milk based puddings – custards etc.
• You can also add ground linseeds, pumpkin seeds, sunflower seeds and nuts (I don't think hes allergic) to smoothies and so on
• You could also use a good quality kids protein powder but I would focus on the food first before looking into this.

The key thing to remember is that it is not necessarily the quantity of food that will make a real difference, but the quality.  So you want to make everything Jack eats as nutritious and energy dense as possible.  I hope this has been of some help.  Let me know how you get on.  Kate

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Question

Hi Kate, my baby is just turning 6 months.  Several recipes I have been given for her include the use of stock.  I am concerned that all stocks contain salt (although to varying degrees).  Is it better to not add any stock?  In this case what are good things to add flavour?  If it is okay to add stock, what are the best stocks to use, and how much should I add? Thanks, Milly.

Answer

Hi Penny, thanks for your email.  Yes you are correct it is recommended that you limit the amount of salt added to babies foods until at least one year old.  The theory is that they should get all the salt they need from natural sources such as vegetables.  Adding salt to a young baby's food can put extra strain on their kidneys which are immature and still developing.  Yes you are again right that most of the store bought stocks do have salt added (although reduced in most cases now).  From memory Essential Cuisine do a stock with no added salt.  Farro and Nosh do fresh options too.

You can just use water and add flavour with some herbs and spices.  At this age you probably don't need a large amount of extra flavour in addition to the natural flavours from the vegetables and other ingredients.  The other option is to make your own.  This should keep in the fridge for a week or make in bulk and freeze in freezer pods – then you can take out as you require.  See here for our recipe.

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Question

Hi Kate, when is the right time to introduce water or other fluids into my babies diet?  She is currently 5 months and has just about to start solids.  She has never taken a bottle as I have always breastfed.  What's the best way to introduce water into her diet? Thanks Bridget.

Answer

Hi Bridget.  You will want to introduce water into your daughters diet at the same time as you introduce solids.  Up until this time she will be getting all the fluid she needs from your breastmilk.  A balance between fluid input and output is essential for good health and to prevent dehydration.  Water is the best option.  Getting her to drink water is as much about the nutrition (hydration) as it is about forming good habits.   The best option is to use a sippy cup or similar alternative, she will realistically find this the easiest to take to.  See our options here. If she is resistant at first just keep offering it at meal times and when you think she may be thirsty.  You will find that the more she starts to eat she will natually need more water.  Signs of dehydration (not enough fluid) are constipation or hard, pellet like poos.  See my article on introducing fluids and a sipper cup for some more tips. 

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Question

Hi Kate, I have a question about grazing...Is there any reason not to allow it? One of my friends is totally against it and said my boys would not be so picky at meals if they never grazed and had strict meal times...they are two...any advice? Thanks Becky

 

Answer

Hi Becky, Do you let them chose from a variety of things when they are grazing? I would maybe consider controlling them a little more with set meal times, but offer a variety of veggies/fruit/cheese as a snack in between. Constant grazing likely means that the just aren't hungry at meal times, not that they are being picky about it.  Snacks are an important part of a healthy diet but just remember to keep an eye on the time you are giving them - ideally around 2 hours before a meal.

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Question

My toddler has suddenly taken a real dislike to his milk and is now taking a lot less than 350ml a day.  Some nights he flat refuses his bedtime drink.  I know how important it is and am worried that he is not getting the right nutrition - what do you think I should do?  Thanks Sandy

Answer

Hi Sandy, Babies and young toddlers are not capable of distinguishing between hunger and thirst, so the first thing I would do is to make sure that your toddler is not eating too much solid food at mealtimes, which would have a knock on effect on the amount of milk he is drinking.  For several days keep a note of all the food, milk and other liquids that he is consuming over each 24 hour period and the time he consumes them.  If he is in excess of the guidelines for his age, try cutting back on the solids he consumes and see if this helps increase the milk he will take.  Refusing milk at this age may be an indication that they have had too much water or juice in the afternoon.  Try to offer a mid-afternoon drink of water only at around 3pm, and offer only a small amount of fluids with his dinner.  If he still refuses his milk, offer him a yoghurt at both breakfast and lunch and include a serving of cheese in his daily diet.  Also try to include extra sauces and milk puddings in his diet.  This will help to boost his intake and ensure he gets that right balance of vitamins and minerals.

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Question

I have a little boy, who will turn two next month.  Over the past few weeks I've been getting concerned that he's not eating enough.  He used to guzzle every meal, no matter what was offered, but now he just picks at some meals and I can't seem to do anything to make him eat what is on his plate.  Thanks Anna

Answer

Hi Anna, Just as you can lead a horse to water but can't make it drink, there is sometimes nothing you can do to get your toddler to eat his meal.  But this is generally no cause for concern.  Virtually all children naturally eat enough to satisfy their needs, but it is often not spread evenly between the three meals of each day.  They may pick at breakfast and lunch, and then demolish several platefuls at the evening meal.  Or they may eat like a sparrow for a full day but make up for it with super sized portions the next day.  To reassure yourself you could try keeping a 3 day food diary to examine your childs meal pattern - you just can't rely on looking at what they eat at one meal or even over one day.  Note down all that is eaten over 3 days, then add up how many portions he has eaten from each food group: dairy; meat & alternatives; fruit & vegies and breads & cereals.  Divide this by three to get an average amount per day and then look at your son's overall intake.  Another tip is to check that your son isn't drinking more than the recommended amount of milk, or any more than small amounts of sweetened drinks (including fruit juices).  If you would like extra reassurance you could take your son to your GP for a height and weight check.

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Question

Hi Kate, I have a 22 month old son who doesn't like the taste of fish, I have tried making it a few different ways to no avail. I have supplemented by giving him milk with omega but I was also wondering if he could take supplements?  Thanks, Debbie

Answer

Hi Debbie,  Thanks for your email. Lots of Mums struggle to get fish into their kids - I promise you are not alone!

The short answer to your question is that yes it is safe to give supplements but they should not be used as a replacement for a healthy diet.  In my mind supplements are generally a short term solution rather than a life long one.

Although fish (oily fish specifically) is the best source of Omega 3's he will be able to get some of these from other non-fish sources.  Without going into too much detail there are two types of Omega 3's - short chain (ALA) and long chain (EPA and DHA).  Different foods provide these omega 3's in their different forms.  It is the longer chain (EPA & DHA) from fish oils that have been widely studied.  ALA can be converted into EPA and DHA in the body - although no one is too sure of how much is converted.  Up until recently it was thought that this was quite low but a study done last year showed that this may not be the case and it might be higher than once thought.  The reason I say this is that you can increase your sons intake of omega 3's (in the form of ALA) through plant sources such as flaxseed, walnuts, canola oil and some smaller amounts in green vegetables which will increase his blood levels of the longer chain omega 3's (DHA and EPA).

The research in this area continues and although all still tend to agree that fish is still the best source there seems to be new research emerging which shows that the amount of EPA and DHA converted in the body from non fish sources is actually more than once thought!

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Question

Hi Kate, I have a few questions following chats with friends and family over the weekend.

• What is the deal with rice crackers, rice and corn wafers?  What I mean is that most parents (me included) give our kids rice crackers over other crackers (which are often very high in fats and salt). And I have not seen a rice cracker etc yet that has the foundation tick. What is your opinion on rice crackers, esp when gluten is a problem?
• My littlest girl is coming up to 10 months and is not keen on water at all.  I was not too concerned about it as she is still breastfed (4 feeds a day) and has lots of wet nappies. I figure she will drink more water when she is ready, but someone I know has been telling I really should be making her drink more water. She is offered her sippy cup throughout and likes to chew on it so get some water (tho she often spits it out).

Answer

Hi Helen, Thanks for your email. In answer to your questions below:

• Rice crackers: Rice crackers in general are fine.  They are really just puffed rice so a lot of air but then flavoured (which is where the salt and additives come from) and really don’t provide a whole lot of other nutrition.  In terms of adults on weight loss programs I would often recommend them to rather have a piece of vogels toast as it will keep them fuller for longer (provides more vitamins, fibre et etc).  Same goes for children in that when they have such little tummies you want to make sure the food you do feed them is as nutritionally dense as possible!  With that in mind – they are fine for a handy snack (especially on the go as you can get them in bags for kids) but if you are home then you can probably find a more nutritious snack.  It really comes down to the child too in terms of how good an eater they are and how much they rely on the snacks for nutrients. If they will eat these and nothing else then definitely stick with the rice crackers, as they are better than the alternative - nothing!
• Water: At 10 months she should be increasing her water intake, especially as her feeds start to reduce.  The best sign of lack of water is constipation.  I presume her poo's are not like little hard pellets?  I would continue to offer it to her.  You could always look to dilute some juice (1 part juice to 3 parts water) and see if that helps and then just slowly start to reduce the amount of juice to water as she gets better and better.  Getting her to drink water is as much about the nutrition (hydration) as it is about forming good habits.  You want her to be a good drinker.  Don't stress too much though and just continue to offer it.  I would say that as she grows, starts to eat more and has less feeds she will naturally want it more.

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Question
Hi Kate,  Is there such thing as TOO much fish? My little girl seems to dislike pork and chicken (we don’t eat red meat) and only thing she will eat is fish. So she has been having fish daily, sometimes for both lunch and dinner.  Thanks, Edna.

Answer

In terms of quantity – there are generally two things to watch out for:

Fish is a great source of protein and other important nutrients but it doesn't replace red meat (Same goes for pork and chicken) in that it is low in iron and B12.  So if she is not eating meat then try to supplement with other sources – dairy, pulses such as lentils, eggs, soya products, green leafy vegies otherwise if she fills up on fish her diet will be a bit unbalanced So it may not hurt to substitute a few of her fish meals for other things.

The other thing to just be conscious of is the mercury levels.  Some fish contain higher levels of mercury although in saying that most of the common NZ ones are relatively low. 

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Question

Hi, My son is 5.5 months old, and I am getting ready to start solids. I have been adviced to avoid foods with starch until he has molar teeth - something do to with enzymes in his saliva and not being able to break down the starch???  I have tried doing some research on this but can only find reference to it in Kathy Fray's Oh Baby book, and no where else. Just wondering if you have any information/thoughts on this theory?  Thanks, Casey.

Answer

Hi Casey,  Thanks for your email.  There can be a lot of conflicting evidence out there and it can be hard to know which you can trust! She refers to quotes from the 1800's!  Like anything things have changed as we find out and discover more things. You would struggle to find many credible dietitians not recommending any starch until they have a mouth full of teeth.  That can take up to 18 months in some babies.  Carbohydrates are a vital fuel source.  When someone refers to starches they generally just mean carbohydrates. It is generally recommended to avoid gluten (a type of protein found in a lot of grains cereals and breads) until 6 months.  The recommendation to avoid gluten is due to allergy risk though…nothing to do with molar teeth or saliva.

In fact, one of the best first foods for starting solids are gluten free cereals such as baby rice mixed with a bit of breastmilk or formula.

Other good first foods are (just to name a few):
Fruits: bananas, pears, avocado
Vegies: Potatoes, swede, carrots, parsnips, kumara, pumpkin

All of these can be mixed with the farex too to make it go a bit further.

When starting make sure you mash or blend the foods so that the consistency is quite runny.  As he gets older and more used to solid foods his ability to gum and chew will get better and you can start to increase the texture.  You hear a lot of mixed messages and lots of people have some very odd ideas.  I hope that I have helped.

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Question

Hi, I've been reading through your questions and answers and I completely relate to Lisa B with fussy 23 month old. After just about losing the plot for a long time in utter frustration, for the last few months I have given up on the bribing, begging etc at dinner time and just put a range of healthy foods in front of my toddler (22 months), the same dinner that we are eating (I got tired of making 2 meals, being a short order cook, and the food wastage just about makes me cry). My toddler only ever eats plain pasta or rice. He might point and talk about the veges and meat but doesn't eat them. I worry and worry about his nutrition because he hasn't eaten veges or meat for a long time (since they were disguised in puree and even then it was touch and go), unless he eats them at daycare. I have lots of toddler recipe books but few things I've made tempts him. I give him toddler milk rather than blue milk in an attempt to keep his iron etc up. He does eats some fruit, loves sandwiches, porridge, crackers, cheese. I live in hope that one day he will try something and start eating 'properly'. Am I doing the right things? Will I see some changes one day? Perhaps when he is 18 and leaving home?? Should I see a nutritionist for more advice? Paranoid Mum.

Answer

Hi Rosalind, Unfortunately no magic bullet answer (sorry I wish there was)!  The only thing that might make you feel just a touch better is that it is so common!  He is eating (you actually list a lot of foods that he will eat) so that is positive.

He sounds as though he is fine with the breads and cereals group.  Use wholemeal options where you can to get the most out of them.  He will be getting some iron and B vitamins from this food group but they are obviously not a great source like meat and meat alternatives.   Try include some orange or a small glass of orange juice with his meals – it will ensure that whatever iron is in his foods will be absorbed as much as possible.

Again sounds as though he is fine with the dairy group which is great.  I would include a serve at every meal to up the protein content of his meals.  Use blue top milk.

The vegie issue – I may have misunderstood you but did you say he does eat them at daycare or you are not sure if he does?  If he does then he is just trying it on for you specifically! You could try and get a friend over (a good eater) and see if that helps at all or go to a friends house for lunch and get him to eat what her child is eating. If he just doesn't eat them at all (no matter where you are) you could try and few of the following things:
Will he eat a sauce with his pasta?  I.e. A tomato sauce?  You could grate vegies or puree them into this as a way of hiding them and the tomato from the sauce will be providing vitamins and minerals too.
Some toddlers won't eat cooked vegies but they will raw – i.e. Raw carrot sticks, red pepper, cucumber sticks.  You could try giving them with a dip too that might 'sweeten' the deal a bit!
Oven baked potato or kumara chips? Mashed potato or kumara.  Sometimes we forget that potatoes and kumara are vegies.

If after trying the above and he still just won't eat then I would progress on the fruit angle as he is already accepting of this.  Fruit will provide nearly all the same vitamins as vegies.  Aim for a range of colours – which will provide a range of vitamins and keep the variety up too!  Offer again in a few weeks in a relaxed atmostphere.

The meat issue – try including dairy, beans etc which will provide the protein, iron and B vitamins he needs.  Have you tried including ham in his sandwiches?  Or doing toasted sandwiches with ham and cheese.  He may not notice the ham! As with the vegies blending the meat may help.  Have you tried meat alternatives?  Soy, beans, pulses? Eggs are a good option too.  Hard boiled eggs can be great as they can eat them themselves! And yes you are right the toddler milk will be ensuring he gets his dose of iron so don’t stress too much.

The reality is that he will get better.  It is pretty hard to reason with a 23 month old although you will probably find it will be hard to reason with an 18 year old too! :)  The hardest thing will be on your patience and not getting too frustrated! He will pick up on it so try and not react.  I agree that you shouldn't need to make two meals.  I think you are doing the right thing with offering a range of the right foods.  Try getting one of those divided plates and put different foods into each – finger foods that require little preparation from you.  There is no reason that it needs to look like a conventional dinner.  Just aim to be getting a bit of everything from each food group.  Half a sandwich in one compartment, some cut up fruit in the other, a hard boiled egg, and a yoghurt.  Aim for small portions and top up as you go if needed.  You just want small increments of improvement.

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Question

Out of interest is the bland types of fish just as healthy? Same omega content? Thanks Jane

Answer

Hi Jane, all fish is healthy.  It is a great source of protein and low in saturated fat. Oily fish (salmon etc) is obviously the best in terms of the omega 3 content (omega 3 content is the one you want to look for, we generally get enough omega 6 in our diets).  Fish such as hoki,
tarakihi, gurnard, snapper etc are lower than salmon can generally provide roughly 0.3 - 0.6g/100g of omega 3.  Hoki at the lower end with snapper at the higher end and tarakihi in the middle. As a comparison salmon provides between 1.2 to 3.15g of omega 3 per 100g.  Another option is flavoured tinned tuna which provides about 0.4g per 95g can. As it is flavoured you may be able to sneak it in.  I used to do a really nice tuna lasagna.

So yes white fish is lower but it does have some in there still and it
provides lots of other good nutrition so don't discount it just because of the lower omega 3 content.

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Question

Hi
I was wondering if you have any ideas or recipes to get my kids (and husband) into eating fish. He doesn't eat it unless it's battered and the kids tend to copy him. I love fish and would like us all to get that nutritional benefit.  Thanks Jane.

Answer

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Question

Is it OK to give kids bread like vogels etc? i.e with heaps of whole grains? I think I remember reading somewhere that you shouldn't. Though I could be getting confused.  Also what is your opinion on "High fibre" white bread compared to wholemeal/wholegrain bread?  Thanks Helen.

Answer

Fibre intake is recommended as a total daily intake.  Babies and toddlers tend to get their fibre from vegetables, fruit and baby cereals.  It is generally recommended that high-fibre foods such as wholegrain cereals and breads shouldn’t be given to babies as they have too much fibre for their immature digestive systems (Rule of thumb: the more wholegrain content the higher the fibre).  High fibre foods are best left until your baby is two years old, because these foods travel so fast through the intestines they can prevent your child getting the goodness from other foods. So start with white or very fine wholemeal bread.  It is best to increase the proportion of breads & cereals that are wholegrains as children grow.

Vogels contains WHOLE nuts & seeds so is hard for little, still developing tummies to process hence not usually a big part of a young child's diet. Older kids should be able to tolerate wholegrain breads introduced into their diet in small amounts - although like anything needs to be monitored for side effects.  My thoughts on the high fibre white bread is that natural is best if possible but if your kids will only eat white then it is a good alternative. Better to get some fibre into them than none at all! 

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Question

My kids (6 and 4) only seem to want to eat the same evening meal again and again, spaghetti bolognese/lasagne (I include loads of carrot and zuchinni and mushroom in these options), or sausages/frankfurters and mash with broccoli/beans.  While both these options include all the food groups, I cannot serve them every night!  I have tried loads of other options including roast chicken and veges, fish pie, stir-fry beef, wraps but nothing seems to please.   What do you suggest? I am at my wits end!  Thanks distraught Mum.

Answer

Hi distraught Mum.  This is a challenge that I think EVERY Mum and Dad have at some stage with their kids.  It is very normal as kids like to assert their independence and food is one thing that they feel that they can control.  Add to that - humans in general (and kids are no different) don't like change so sticking to the same 'tried and true' is the safer option for them! It is very common for kids to not even taste a new type of food until it is offered to them 6-10 times...which can be very trying for you as a Mum.  I have found that it can help if you let your kids feel like they have the control or some say in the choices for dinner.  Here's an a plan of action to try: Try sitting down at the start of  the week (or before you do your grocery shop) as a family and getting each person in the family (that includes parents and kids) to pick one meal each that they want for dinner.  The deal is that everyone has to eat each others meal that they have chosen.  That way you as the parents can pick new meals as it is likely that the kids will each pick their favourites (the ones you have all the time)!  This not only teaches them independence (they feel like they are having a say) but also a bit of compromise (they  have to eat the other meals if they want the rest of the family to eat theirs!)

I was chatting to my sister in law the other day about this very issue and she was expressing the exact same problem.  I got her to give this a go a few weeks ago and report back on how it went.  I am pleased to say that she had great success.  Because the kids wanted everyone else to eat the meal that they chose they were more prepared to try the meals that the other kids and parents had chosen too! It is just a good way of getting them to at least try new things.  They may not eat the full meal the first go but it is a good step in the right direction! Give it a go and see how you get on.

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Question

My 23 month old toddler used to pretty much eat any meals we had - not a fan of pieces of meat just on its own though - but would eat slow cooker meals, mince meals etc. Was so easy! Then suddenly he decided nope he didn't even want to try them at all anymore! Won't even eat favourites he had...but then he will happily eat a can/jar meal in the Watties Baby brand. Some of my meals I swear look similiar, but nope - he seems to know and will refuse to even try them. We have tried so many approaches - letting him eat it in his own time, earlier tea time, later tea time, smaller afternoon teas so more hungry when comes to tea time, forcing a taste onto his lips hoping he will realise it's not so bad *guilty look - always hate this!!!*, not making such a big deal about it, trying the tough approach of leaving it and him there to eat it and ignoring his crying (which just gets me upset and tea times stressful!), getting him down from highchair as if tea time is over, food on a plate rather than in a bowl, finger food meals... I'm at a loss now as to what to try. He will happily eat some finger foods though like chips, fish fingers, corn on cob, loves potatos, carrots (before his meal or otherwise he won't touch them once in highchair), etc. Any ideas??? I feel he is too young yet to realise that 'if you don't eat it, then down you hop and off to bed hungry you will go' (correct???) as he doesn't have a bottle before bed so tea time is his' filling up' time at night. When are they old enough to understand this message/technique?? I am trying to think positively that it is only a phase and obviously won't last forever and he will go back to normal meals with us, and pleased that at least he will eat the can meals so I can easily get meat/veges/iron/nutrients etc into him each night but after a while this way gets pricey! He also loves his fruit so no worries in that healthy eating department. Any ideas??????? Thanks Lisa B.

Answer

Hi Lisa. How hard & frustrating. It is quite normal as at about 2 they start to show their independence and food intake is one thing they feel they can control! You are right it is just a phase & you will all get through this. Does he play up like this at other meals? i.e. breakfast & lunch? Or just dinner? If he is eating carrots before but not in his highchair then he knows what is going on! A few things to try : Have you tried inviting over a friend who is the same age or slightly older whom you know "likes to eat" and give them both the same meal. He might catch on as sometimes group feeding lets the other kids set the example. Try going around to a friends house and feed them both there. A change in scenery with a few distractions might do the trick. Other idea which you have probably tried is placing your food into the jar while he is not looking and open it (as though it hasn't been opened) in front of him. Does he go to day care? The reason I ask is if he eats everything there but seems to conveniently become 'fussy' at home then his is just trying it on! Yes probably too young to send to bed hungry so you will want to get something into him but there is no reason to not wait a bit. Take it away and offer it again in 15 minutes and then 30 and so on. If you get no where after 3 attempts then give up for the night and try again the next night. What is his favourite food? Bribery is generally not recommended by nutritionists I know but I am also realistic! At 2 he will most likely understand rewards. You could try and offer him a little piece of his favourite food IF he eats what you are asking. Do it in small steps i.e. if he only eats 1 or 2 spoons first that is great...then progress. Hmmm...one stubborn little boy! Sorry feels like a novel that I have just written but just a bit of brainstorming as you have tried all the things I would initially suggest!

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Question

What good ideas do you have for lunchboxes?  I always include a sandwich, a couple of different fruits, some crackers and something sweet.  However, my son never touches the fruit and tells me he only likes eating fruit at home.  He also doesn't touch the sandwiches  anymore.  I think he is sick of ham but he doesn't like cheese.  He likes tomato but these go too soggy in his lunchbox.  He would love me to give him honey but I can only think of the damage this will do to his teeth!  Any suggestions welcome. Thanks Jo.

Answer

It can be discouraging when lunches come home intact and uneaten! What you are already including in the lunch box sounds about right.  Variety can be the key.  Kids, just like us get tired of eating the same thing everyday.  Sometimes even offering it in a different format helps (i.e. cut up sandwiches or sandwich roll ups).

In terms of the fruit try mixing up the type of fruit you offer  - use fruit in fresh, canned or dried forms. Sometimes cutting it up & popping it in a separate container (don't forget a spoon) helps or include one of those pre-packed pottles of fruit.

The sandwich saga...this if very common, especially coming into winter! Try offering a few alternatives to sandwiches or offering them in different ways (i.e. a roll up).  You could include the sliced tomato in a separate container which he just needs to add to his sandwich at lunch. 

See my article that I have written - School lunches made easy.  It outlines the ideal lunch box, some tips to actually get the food eaten as well as a full weeks worth of school lunches.

Question

When it comes to sandwiches my 6 year old son will only eat a honey sandwich.  I can only think of the damage this will do to his teeth!  But if I don't give it to him he comes home hungry and really ratty.  Is it better to let him have it, even though it is sugar, or not? I worry that a growing boy needs food...he can't go all day without something nutritional in his little tummy! Help!!  Jess M.

Answer

Hi Jess.  There are ways around this.  You are right honey is sugar but we generally recommend to include something sweet in the lunchbox most days.  On the days when you do include the honey sandwich just change the snacks that you give him (i.e. the honey sandwich is the sweet/treat food).   So give the honey sandwich, maybe some form of dairy and some fresh fruit. That way the total sugar will probably net out to a day where you don't give a honey sandwich.  Most little boys of this age are very good barginers.  Try making a deal with him that you will give him a honey sandwich twice a week if he eats what you give on the other days (i.e. a bit of a compromise from you both).  Sometimes solving this problem can be as much about psychological tactics as what you actually include in the lunch box!

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Question

I have been told by Plunket to start introducing finger foods into my little girls diet.  Do you have any suggestions on how to start this?  It is hard to know which foods are the best to give a go first.  I am worried that it is all just going to turn into one big ugly mess!  Much easier when I am in control with the spoon and bowl!  Thanks Helen.

Answer

Hi Helen.  I hate to say this but yes it is likely that it will turn into a mess but I promise some food will end up in the mouth!  And it will be easier and easier as your little girl starts to grasp the concept of what she is doing.  I recommend introducing finger food between the age 7 - 9 months.  You will notice signs of your baby wanting to start feeding herself. Be prepared and have the right tools handy (i.e. bibs, mats, bowls etc).  It will make clean up a whole heap easier!  See our article on tips for introducing finger foods here.

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Question

I am really struggling to wean my little boy from a bottle to a sippy cup.  Do you have any tips or suggestions on how to go about this?  Thanks Pippa.

Answer

Hi Pippa.  This is a very common problem so let me assure you that you are not alone.  Alot of the sippy cups have a hard spout.  This can be quite a step from the soft, nipple like teat that he is used to with his bottle.  It also requires a very different type of sucking action.  Try an interim solution, this being a soft spout. I have actually just had a Mum email me to say that she has finally succeed by switching from the hard Avent spout to one of our Nuby Grip Cups. Give it a go and see how you go.

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Question

Muesli Bars are a great lunch box addition but so many Mums talk about the amount of 'hidden sugar' in them.  What do they actually mean?  I don't want to sound as though I don't know what they are talking about.  I thought muesli bars were a healthy lunch box option? Do you have some criteria to help me make a smart choice? Thanks, a Mum that needs help!

Answer

Hi 'a Mum that needs help'.  You are not alone!  I bet that some of those Mums don't really know what they mean when they say hidden sugar either.  Yes you are right muesli bars can be a quick and convenient lunch box addition and some can be a good healthy option too.  Some unfortunately are not...and are packed with sugar.  When people say hidden sugar they basically just mean sugar that you don't expect to be there.  It can be overwhelming when you are standing in the supermarket aisle. Here are some criteria to help you make a smart pick! Look at the nutrition information table & look at the per serving column (this means the amount per bar). Choose options that have: Less than 600kJ, around 5g fat (or less) & less than 10g sugar. Try and aim to choose one with some fibre too.  Mother Earth Fruit bars can be good. 

See our article on deciphering food labels...that way you can feel more prepared when making your choices!

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Question

My 13 month old does not seem to like the taste of milk but I know how important it is to include as part of a healthy diet.  What can I do? Help, please.  Thanks Sophie.

Answer

Hi Sophie.  As your toddler gets older they become less reliant on milk as a drink as they are now getting a wide variety of nutrients from the foods they are eating.  If you are worried that she is not drinking enough try include it in her meals - recipes like cauliflower cheese or home made custard puddings are perfect.  As a rough guide a small children's size pottle of yoghurt or a match-boxed sized piece of cheese is equivalent to 60ml of milk.
Give this recipe a go....it's really yummy and has a good serving of milk in it.

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Question

I am 4 months pregnant and have just found out that I am low in iron.  I try to eat a lot of spinach and other green, leafy veges as I have heard that they are a good source of iron. I have to admit that I am not a huge fan of red meat.  My doctor has told me to eat chicken livers but the thought just makes me want to be sick on the spot.  Surely there are easier ways to do it than subject yourself to that! haha.  Do you have any suggestions or tips on what foods I can eat to try and increase my iron stores.  Iron tablets just tend to 'clog' me up so I would like to try and avoid them if possible.  Thanks Jen.

Answer

Hi Jen.  Firstly you are right spinach and the likes are good sources of iron but they all contain non-haem iron.  There are two types of iron and the way your body reacts to them is not the same.  Non-haem iron is found in plant sources (i.e. spinach) and haem iron is found in animal sources i.e. red meat.  Your body can absorb haem iron much easier than it can non-haem iron so you need to eat far less of it to get the same amount.  Those Beef & Lamb adverts with the pictures of the red meat on one end of the scale and the spinach on the other were not lying. There are a few things you can do to help your body absorb more of the iron you eat.  Try having a small glass of orange juice or an orange with your food.  Vitamin C has been proven to help increase the absorption of iron.  The other thing to note is that caffeine (i.e. tea and coffee) significantly reduces the absorption of iron from the foods you eat.  So enjoy your cup of tea or coffee when you first wake up, rather than with your breakfast.  Pregnant women need roughly 27mg of iron a day - that is 1.5 times as much as a non-pregant women so it is important that you focus on trying to increase your intake of iron rich foods.  Small behavioural changes like the ones I suggest above can make a huge difference.

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Question

My son is 2 years old.  What type of milk am I meant to be giving him?  My husband and I drink trim milk (green top).  Can we give him this?  It would be much more convenient. I am just not too sure what is recommended from a nutritional perspective.  I know milk is important so I try to make sure he has 2 serves a day at least. Thanks Claire.

Answer

Hi Claire.  You are right dairy is a very important part of your sons diet so continue with the efforts you are making to make sure he gets at least 2 serves a day.  It is recommended that children need 2 - 3 serves a day of dairy.  Up to two years you should use full cream milk (i.e. blue top) after 2 yrs of age, kids don't need full cream milk, reduced fat i.e. light blue is fine. But no children shouldn't be having trim milk until they are over 5 yrs old. Your son needs the higher fat. I understand it can be a pain to have two types of milk but maybe you and your husband could use light blue for a while too?  If you are worried about wastage just try and buy a smaller size of the milk.

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Question

Hi. I was just wondering what is the best type of fish to introduce to a 10 month old? Thanks Edna.

Answer
Hi Edna, fish is a great food to introduce to a 10 month old as it is so nutritious. I would start with a white fleshed fish eg snapper, hoki etc. See what's on special at the supermarket. You just need to make sure that it is fresh, you cook it thoroughly and you have removed all bones. Try with one type of fish at a time and introduce in small amounts. That way (just like introducing other new foods) that they have no allergic reactions. The great thing with fish is that you can mix it up and serve it in so many ways. Once you have white fish established give Salmon ago..packed with omega 3's it is great to include in their diet. 

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Question

My kids just don't seem to like eating breakfast no matter how hard I try.  I know people say that it is the most important meal of the day but is this really true?  Surely if they just have a good morning tea it is ok?  Am I wrong in thinking this?  Thanks Steph.

Answer

Hi Steph.  The saying breakfast is the most important meal of the day is true.  Here is the reason why... Breakfast means exactly that, a 'break' from an overnight 'fast'. Young kids fast for around 10 hours & so, when they wake up their blood sugar levels are very low. A good breakfast helps raise blood glucose levels (brain fuel). This in turn improves performance & mood & gives them the best kick start to their day.  It can be a struggle but I recommend you keep trying to get them to get something into them before they start their school day.  Although you are giving them a good morning tea snack it is quite a few hours before they will have this.  Try mixing it up a bit.  Fruit toast with a thin spread of cream cheese, ham and cheese toastie, hard boiled egg are all great, healthy breakfasts.

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Question

My friends baby is only 4 months and is on solids, my little boy is 5 months but doesn't seem ready. How do I know? And how do I start? Being a first time Mum I find this sort of thing really hard.  Do you have any tips? Thanks Emma.

Answer

Hi Emma.  You are not alone.  The hard thing is that kids reach these different milestones at different times so there is no one black and white rule as to when to start.  It doesn't mean a thing that your friends child has started solids and yours hasn't so don't worry - there is definitely nothing wrong.  Here is one of our articles - 6 steps to starting solids...all your questions answered.  This should help give you some tips and suggestions.

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