Tag: nutritious food

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For Parents Health & Nutrition Pregnant Pregnant

5 tips for post-delivery mums to maintain a balanced diet

Congratulations on your bundle of joy! You may have gained a few kilos from the pregnancy, and the post pregnancy body may not look pretty. Unless you have your doctor’s recommendation to do so, don’t be in a hurry to shed the weight gain just yet!

Fat gained in pregnancy on various parts of your body are actually stores of energy to help you through childbirth and the energy-sapping months that follow.

Although you were not exactly “eating for two” during pregnancy, you and your baby thrived on nutrients from your body and you need to maintain a healthy diet to restore important nutrients, so that you can be healthy and well to care for your newborn. Furthermore, if you choose to breastfeed, your body needs additional calories and nutrients everyday in order to produce quality milk.

Tips on eating healthy after having a baby

Don’t be surprised, good eating habits and a balanced diet can actually help you lose some of the weight you gained. Here’s a list of our tips for eating well to help you maintain a balanced diet after childbirth:

#1: Drink enough quality fluids

Soups are one of the most nutritious fluids that post-delivery mums can enjoy.

Your body needs a lot of fluids daily, particularly if you are breastfeeding your baby. We all have a preference in the type of fluids we enjoy having, but if you choose quality fluids like water or nutritious soups over bubble tea or sugary drinks, you would already be winning on fueling your body with the necessary nutrients.

#2: Nutrition over quantity

New mothers have high nutritional needs but are often exhausted – you may even find yourself opting to sleep instead of eat. It is good strategy to choose quality food that covers good carbohydrates, proteins, fats, fibre, vitamins and trace minerals each time you eat, regardless of the frequency or quantity you eat. (Read: Essential nutrients for pregnant mums are also good for postpartum mothers)

This strategy ensures that you are packing in your needs at every meal. (Read: This recipe for Wholesome Baked Eggs in Avocado packs wholesome good and healthy fats that are good for mothers too.)

#3: Choose natural instead of processed

When you consciously make the decision to pick natural foods over processed food, half the battle is won. For example, rice is a carbohydrate and so is bread, but rice is a much better source of carbohydrate as compared to bread, because it is a natural, whole food that contributes to nutrition instead of empty calories. (Read: Vegetarian mothers can eat natural whole foods too!)

#4: Limit instead of omitting

Post-delivery mums, setting boundaries allows you to truly enjoy your snacks and cravings!

Snacking can be stress relieving for new mothers and it’s entirely normal for us to have cravings from time to time. Emotional or irrational eating is not encouraged, but it is okay to indulge once in a while as a little treat. In fact, telling yourself that “I can’t snack” could backfire and trigger episodes of binge eating. To overcome this, you can decide that “I don’t” eat beyond a certain quantity rather than “I can’t” eat this junk food. Making and honoring your personal decisions on snacking sets helpful boundaries, which empowers you to relax and truly enjoy your treat without guilt or affecting your commitment to a nourishing diet.

#5: Choose quality snacks

A snack of nuts and chocolates makes a satisfying treat of energy boost for new mummies too.

Choose nutritious snacks like nuts, fruits or even good quality dark chocolates when you are not particularly craving for something. These are good opportunities to pack in beneficial nutrients while enjoying a nibble. Breastfeeding mums need an additional 500 calories so making smart food choices help fuel the body too.

We hope you enjoyed these practical tips and that they truly help you in working towards a sustainable, balanced diet. Don’t be surprised; you may also lose some of the pregnancy weight by adopting these tips. Do you have any personal tips that worked for you? We’d love to hear, please share them with us in the comments!

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Babies Health & Nutrition

How to Make Vegetable Purees for Babies

Starting your baby on solids is a fun and exciting journey!

Most babies are ready to start at around 6-months old, and it is essential to ensure that your child can sit upright with minimal support to reduce the risk of choking.

During the initial stages of traditional weaning, babies are typically spoon-fed with soft food such as purees.
In contrast, Baby Led Weaning allows your child to self-feed, and purees are skipped. However, the method of making purees lets parents create pasta sauces, dips and soups for their little ones too, so baby’s food menu can creatively include a variety of baby-friendly food.

Making homemade purees is easy, and provides a wealth of fresh nutrients to your growing child. Busy parents may also prepare them over the weekend and freeze them in bulk so that the weekday caregivers can conveniently defrost and heat up the purees before mealtimes. This saves time and makes having homemade food quick and easy too.

With some simple steps, babies can enjoy healthy and nutritious vegetables purees in their diets

 

Guide to making vegetable purees

Vegetables are great options to start with for their neutral flavours and are favoured for their naturally sweet taste. Follow these simple steps to make your baby’s vegetable purees.

Step 1: Wash and cut vegetables into smaller chunks (if necessary)

Step 2: Steam or boil them

Step 3: Mash them with a fork and add water into the mixture to achieve desired consistency.
Alternatively, put them in a food blender or food processer to blend.

To freeze and store purees, ensure that freshly-made purees are cooled before transferring them to air tight freezer-safe containers. Avoid putting them next to raw food to reduce the risk of cross contamination. Don’t forget to label them with the date it was prepared.

To defrost the frozen purees, leave in the refrigerator overnight to thaw. You may also submerge the jar of frozen food in a bowl of hot water prior to mealtime. Warm up over stove before feeding baby, and check the temperature before offering baby with heated purees.

 

Select fresh vegetables from the wet market or supermarket, and prepare homemade vegetable purees for your baby easily.

 

What vegetables should I use to make purees?

Most readily available vegetables at the supermarket can be used to make baby’s purees.

Experts recommend offering a range of colours so that your child obtains different vitamins and minerals across the food chart.

Some parents prefer to start with the blander tasting vegetables before progressing to the sweeter ones. Vegetable purees can include potato, spinach, peas, broccoli, cauliflower, asparagus, lentils, carrots, sweet potatoes, pumpkin, butternut squash, zucchini and beetroot.

 

Starting on solids is a new adventure, so do expect a little mess. It’s all part of the eating experience!

Tip: Let your baby try out a new food for three days and observe for any allergy reaction before starting on the next one. If your family history includes food allergies, or if your baby has food allergies, do consult your child’s paediatrician before introducing your baby to a new food.

After tasting these single flavoured vegetable purees, you may like to mix them up for your child to experience new flavours! After all, trying out new food is part of eating which allows children to explore new tastes and encourages their physical developmental milestones too. Support your child’s healthy development by starting with the right nutrition in their diets. Have fun raising curious and happy world-ready children!

Do you offer homemade vegetable purees to your babies? Do share what your child’s favourite first foods are!

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Babies For Parents Toddlers Uncategorized

How to manage older siblings while breastfeeding

It’s your second baby and you’re all excited to breastfeed the way you want it to be this time round. You think you’ve got all the techniques down to a T and you’ve diligently taken your supplements and fluids and soups in a bid to boost breast milk production.

You pick up your baby to nurse and suddenly, in comes your toddler, throwing a tantrum or insisting that you carry him instead. All your grand plans seem to have gone out of the window with a crying baby and a whiny toddler at hand. But rest assured, there are ways to make breastfeeding manageable, and even an enjoyable journey, for everyone in the family.

Breastfeeding not only provides babies with the necessary nutrients, it’s also beneficial for mums!

Talk to your older child(ren) about breastfeeding the baby

If you can, speak to your older children about breastfeeding the baby before the baby is born. Let them ask whatever questions they might have and answer in a way that they can relate to and would understand.

After the baby is born, and before feeding time, speak to them again to remind them what you have discussed earlier. If they have any more questions, they can still ask them. Keeping them informed and involved would help them to cope with the anxieties and insecurities of having a new baby sibling around.

Involve your kids during nursing time

We all feel slightly more forgetful after childbirth, and sometimes we forget that extra cushion or pillow to prop ourselves up or that little hanky to wipe the dribbles off baby’s face. In come our little superheroes to save the day.

Instead of disrupting the feed, simply get the older siblings to help bring you the items. Remember to lavish them with praise, to thank them for their effort in helping to make nursing the baby go smoothly. Children love to be involved and praised, and you’ve just done both, so you’re off to a good start.

Make those breastfeeding sessions a special time for the family

When I used to nurse my baby, I’d read to my older child or sing songs with her. She’d get to pick out the book before the feed and sit right next to me during the feed. Sometimes, she would want to sing and dance to a song and we’d have a good chuckle.

If that’s too much activity for your nursing infant (not all babies are the same), you can try putting on a special cartoon or movie to watch together with the older siblings, or allowing them access to some toys which are only available to them during nursing time. You would be surprised that the older siblings might look forward to breastfeeding time!

A simple box containing some special toys reserved for nursing time can come in handy to keep older kids entertained when you need to breastfeed your newborn.

You can always ask for help from those you trust

“It takes a village to raise a child.” We are not supermoms all the time. Sometimes, even supermoms need a breather and some help. You canask for help when you need it. It is understandable that not everyone provides good or reliable help, so ask from those whom you trust your children to be with. They could take the older siblings for a walk in the park or keep them entertained while you nurse. That’s when dads could chip in too!

Dads are often neglected when it comes to the topic of breastfeeding. However, they can play a crucial role!

Mothering is a rewarding but challenging task. Not every day will be a good day and there might be more bad days than good ones at the start. But knowing what to do and having someone to help out and share the load with would make it less overwhelming. Continue to hang on in there as you supply your little one with liquid gold!

Do you have any more ideas on how to manage older siblings during breastfeeding? Tell us in the comments below!

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Babies Babies For Parents Pregnant Pregnant

Breastfeeding Mums share: 5 Foods that Boost Milk Supply

During the first six months of a baby’s life, breast milk is the perfect food as it is tailored towards the baby’s requirements for healthy development. In addition, breast milk also strengthens the baby’s gut and provides lifelong benefitsfor both mother and baby.

Breastfeeding mums require an extra 300 to 500 calories on top of their daily nutritional requirements. There are certain types of foods which are known to boost breast milk supply. These are known as “milk boosters” and some of which are listed below. However, not all mums have the same reaction, and a milk booster for one mum may be a milk killer for another.

Keeping yourself sufficiently hydrated is essential when it comes to breast milk production. 88% of breast milk is water, so be sure to drink at least six to eight glasses of non-caffeinated water.

  1. Dark Leafy Green vegetables

Dark leafy green vegetables are a good source of calcium, iron, folate, Vitamin K and Vitamin A. Incorporate them into your diet by simply blanching these vegetables to retain the maximum amount of nutrients. Examples of dark leafy green vegetables include kale, spinach, broccoli and kale, among others. Chock full of fibre to aid digestion, dark leafy green vegetables also contain phytoestrogens that positively affects breast milk production.


2. Avocado

Over 75% of the fatin avocados are good, unsaturated fats. These good fats help the body to absorb fat-soluble vitamins A, D, E and K. Creamy and mild, avocados can be used to make guacamole, milkshakes and can even be shared with your baby if he or she has started weaning!

Avocados are heart-healthy and help you to keep satiated. Some breastfeeding mums have reported that regular consumption of avocados have resulted in their breast milk becoming creamier!

3. Salmon

Salmon is regarded as a galactagogue as it contains a rich amount of Vitamin B12 and Omega-3 fatty acids. It is one of the few foods that contain natural Vitamin D. Both Vitamin B12 and Omega-3 may help in fending off postpartum depression.

More importantly, salmon contains a large amount of DHA which is important for the development of your baby’s nervous system. DHA is often added to formula milkfor the same reason, in addition to supporting healthy eye and brain development. If you’ve held off eating salmon sashimi during your pregnancy, now’s the time to pamper yourself and boost your breastmilk supply at the same time!

4. Oatmeal

Low iron levels may result in a decreased breast milk supply. Oatmeal is the main ingredient in lactation cookies. Full of nutrition, oats contain proteins, vitamins, minerals, zinc, manganese and calcium.

An excellent source of soluble fibre, oats contain vitamin B that increases energy, regulates your mood and reduces your stress levels! Oatmeal can be eaten as porridge or left in a mug with fresh milk overnight to make overnight oats – a healthy breakfast for breastfeeding mum!


5. Sweet Potatoes

In just one sweet potato, you get all the Vitamin A you need for the day. Vitamin A is necessary for healthy vision, bone growth, immunity and cell growth. Breastfed babies rely on your diet to absorb the Vitamin A that they require.

High in fibre and potassium, sweet potatoes contain more grams of natural sugars but with more nutrients and fewer calories than a normal potato, making it the healthier choice for breastfeeding mums.

Naturally sweet, sweet potatoes can be served in a multitude of ways in various types of cuisine. Mashed, baked, as chips, the possibilities are endless!

Breastfeeding mums, which foods are your milk boosters? Have you consumed a milk booster that turned out to be a milk killer for you? Let us know in the comments!

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Babies Babies For Parents Health & Nutrition Pregnant Pregnant

Pregnancy Weeks 6-9: Congratulations on your pregnancy!

Congratulations! You may have just found out that you’re expecting and the news may be a little shocking. Pregnancy symptoms are starting to become more obvious and you may experience morning sickness. Some women have a severe type of morning sickness called hyperemesis gravidarum, characterised by severe nausea, vomiting, weight loss and possibly depression. Thankfully, this condition only affects about 0.3% to 3.6% of pregnant women.

Between week 6 to 9 of your pregnancy, your baby will grow from the size of a sweet pea into the size of a peanut.

Week 6: Sweet Pea
At six weeks pregnant, your gynaecologist may be able to pick up your baby’s heartbeat using an ultrasound probe. Foetuses are measured crown-to-rump, and at six weeks old, 4.5mm. Your baby’s face is starting to take shape.

 You may be starting to experience full blown pregnancy symptoms including nausea, fatigue, breast tenderness, bloating and gas. You may have heard that pregnant women need to “eat for two”. However, that doesn’t mean you need to consume two adult servings each meal. Rather, it means that you should be consuming more nutritious food to support your pregnancy.

Week 7: Blueberry
A mucus plug is a protective barrier that forms at the opening of your cervix, sealing and protecting your womb from bacteria. This makes its appearance at Week 7 and will stay until it falls off during labour. Your baby’s brain has developed and the arm and leg buds are present. Arm and leg buds are webbed feet and hands which will separate as baby develops further into fingers and toes.

 The amazing thing is that even at the size of a blueberry, your baby is already 10,000 times larger than at conception! You may find yourself frequenting the toilet more often than usual due to hormonal changes, but this doesn’t mean you should cut back on water! Instead, aim for at least 10 cups of fluids daily to stay hydrated especially with the hot weather in Singapore.

Yoga can be relaxing and calming for pregnant women. Consider attending a prenatal yoga class to learn yoga poses safe for pregnant women.

Week 8: Raspberry

Week 8 sees the development of all your baby’s essential organs. Pigment is forming in your baby’s eyes, giving them colour. Your baby is growing quickly, about 1mm per day. This measurement includes the growth of your baby’s hands, legs and other body parts. Your womb is expanding to accommodate the gradual changes in your womb.

Eating right in pregnancy is key. For a start, “eat a rainbow” to maximise the essential vitamins and nutrients that your body requires. Eating a colourful variety of fruits and vegetables also aid in smooth bowel movements and combats against constipation, a condition that many pregnant women suffer from.

You’ll notice that what you used to like now makes you want to retch, and even start to crave food that you never used to enjoy!Your taste buds might also turn bland making you lose interest in eating.If they are not foods to avoid during pregnancy, it’s okay to indulge a little to satisfy those cravings. Do watch out for high sodium or high sugar foods and go easy on them especially if there is a family history of health risks.

Sushi and sashimi are best avoided during pregnancy as they contain raw ingredients which may increase the risk of food poisoning.

Week 9: Peanut
This week, your baby looks less like a blob and more like the shape of a baby. It somewhat resembles a peanut and is also the size of one. Your baby’s muscles are forming and gaining strength, but you won’t be able to feel your baby kick for at least another month or two.

The good news is that for most pregnant mums,morning sickness starts fade over the next few weeks until the placenta is completed. If standard meal portions make you lose appetite, try splitting your meals into several nutritious bite-sized snacks throughout the day. Keep your arsenal of healthy snacks such as nuts, grapes and berries, small cubes of pasteurised cheese and low salt crackers close by. Eating well to obtain balanced nutrients help support healthy development of your foetus and promote a healthy pregnancy too.

Your gynaecologist may also have prescribed prenatal supplements to support your diet and baby’s growth. Folic acid, DHA, and calcium pills are some common supplements pregnant mums take from the early weeks of pregnancy.

You’re nearing the end of your first trimester! What is your preferred method to combat pregnancy symptoms? Let us know in the comments!

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Babies Babies For Parents Health & Nutrition

Is it Okay to Feed Solids to Babies Below 6 Months Old?  

Besides breastmilk or infant formula milk powder, baby’s solid diet should include healthy, wholesome food.

At four months old, your baby is starting to become more active and even show some signs of wanting to wean, expressing interest in adult food or being able to sit up with support. However, waiting a little longer might be a good thing before rushing to feed your baby with solids.

 

Currently, it is recommended that babies be fed either breast milk or formula milk exclusively for at least the first six months of life, and solid food is added as a complement to milk up to at least one-year-old. This opinion is supported by many established organisations such as the World Health Organization, UNICEF and the American Academy of Pediatrics.

 

After a baby reaches six months of age, the amount of iron in breast milk or iron-fortified infant formula is insufficient for his daily requirements. As such, solid food can be introduced to complement the main diet of breast milk or formula milk.

Newborns should be fed on an exclusive diet of either breast milk or formula milk.

Reasons Why Solid Food should be Introduced at Six Months Old

1. Baby’s digestive system will be more mature

Babies below six months old have immature digestive systems and do not have the proper gut bacteria to process solid food smoothly. Feeding anything but breastmilk or infant formula milk before six months old permanently alters this gut microbiota, causing potential problems like allergies or diarrhoea.

 

Enzymes to aid in digestion are not produced until three to four months old. Enzymes that break down complicated fats, carbohydrates and starches are not be produced until six to nine months old, resulting in fussiness from the baby when their tummy feels uncomfortable as a result of indigestion.

 

It is also the reason why breastfeeding until six months is recommended, as it allows beneficial antibodies to coat the baby’s digestive tract and provide immunity to diseases.

 

2. Baby is likelier to be physically ready

When babies less than six months old are fed solid food, it can be dangerous as their oral muscles are not fully developed. They still possess the extrusion (tongue-thrust) reflex which helps to protect them from food and choking. This means that they tend to push out food the moment it is placed into their mouths.

 

At six months old, they should be able to sit upright without support, and will likely have lost the extrusion reflex.

 

If you are doing traditional weaning, start with vegetable or fruit puree mixed with some formula milk or breast milk.

3. Lesser risk of obesity, diabetes, respiratory and ear infections
Exclusive breastfeeding for the first six months of life has been shown to protect against childhood obesity and diabetes, among other diseases. A baby’s risk of becoming overweight decreases with each passing month that he is exclusively breastfed.

 

4. Deprives them of their primary nutrition source

Feeding solids to very young babies fill up their stomach quickly, leaving lesser space for breastmilk or infant formula which has been fortified with the types of nutrients that young babies require. Feeding solid food at too young an age means they will not be able to take in enough nutrients that are only present in milk, resulting in potential nutritional deficiencies.

 

Formula milk in Singapore meets the nutritional requirements set by local health authorities. Einmilk is a made-in-Singapore brand of formula with a range of milk powder that caters to babies, toddlers and young children so they obtain essential nutrients in their diet.

 

There is no harm in delaying the introduction of solid food until your baby turns six months old to maintain an optimal infant gut flora which supports the immune system. After all, they have the rest of their life to enjoy solid food, so there’s really no need to rush into it.

 

There are exceptions where babies start on solids before six months old, and parents usually do so under the recommendation of their child’s doctor or nutritionist. Should your baby have any medical condition, always seek advice from a medical expert about starting solids before the baby turns six months old.

 

Check this guide to see if your 6-month-old baby is ready for solids!

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For Parents Health & Nutrition Pregnant Pregnant

Tips on Managing Gestational Diabetes During Pregnancy

Gestational diabetes typically disappears after childbirth, but may persist in some mothers, who may need to follow up with regular check-ups.

Singapore has one of the highest rates of gestational diabetes mellitus (GDM) in the world, affecting one in five births.

 

The condition is characterised by abnormal or elevated glucose readings which occur during pregnancy and is usually discovered through an Oral Glucose Tolerance Test (OGTT) taken between Week 24 and Week 28 of the pregnancy.

 

Mothers with the condition have an increased risk of high blood pressure, pre-term labour and stillbirth. They are also at risk of developing diabetes after delivery. Furthermore, children born from GDM pregnancies are likelier to be obese as children and develop Type 2 Diabetes subsequently in life.

 

Therefore, early detection and proper management of the condition is imperative to keep it under control and minimise the risks to mother and child.

 

Gestational diabetes is a possible pregnancy complication, usually detected between 26 to 28 weeks of gestation via an Oral Glucose Tolerance Test (OGTT).

 

#1 – Ensuring a healthy diet
If you are diagnosed with gestational diabetes, a healthy diet is necessary. Instead of three main meals, have smaller but more frequent meals. As essential nutrients for pregnant mums are vital for the healthy growth and development of your baby, you can consult a nutritionist to customise a meal plan according to your health condition and needs.

 

Pregnant mums will likely need to monitor the amount of carbohydrates consumed per day, as over-consumption may cause a spike in blood sugar. Consuming more foods with a low glycemic load helps to keep blood sugar levels stable. If you do not take meat, there are vegetarian meal ideas as well. Also, do keep in mind the foods to avoid during pregnancy.

 

#2 – Keep a food log
As you will need to track your blood sugar levels daily, keeping a food log documents the types of food which correlate to blood sugar levels. You’ll be able to find out what type of food causes spikes in blood sugar and avoid consuming them.

 

#3 – Cut down on sweet drinks
Sweet drinks are a fast way to spike your sugar level, which is why you should cut them off until you’re cleared of gestational diabetes. Sweet drinks extend to sweetened tea, fruit juices and any drinks with added sugar. It is safest to stick to water, which helps pregnant mums to stay hydrated. On average, you need about 2.3 litres of fluid per day.

 

#4 – Exercise!
Exercising plays a part in regulating the body’s insulin output and in turn, blood sugar levels. There are many simple exercises that can be done in the comfort of your home, or simply sign up for prenatal exercise classes to keep active with fellow pregnant mums.

 

#5 – Find a support group
Gestational diabetes can be tricky. Finding a support group with other pregnant women suffering from the same condition can help – you can share meal plans, meet up for lunch and you’ll know that you are not the only one suffering from the condition. Most pregnant women have safe pregnancies and deliver healthy, term babies.

 

#6 – Ensure that your condition is monitored closely
Having gestational diabetes means that your baby may be at an increased risk of excessive birth weight, which may result in complicated labour or C-section. This happens when excess glucose in your bloodstream crosses the placenta and triggers your baby’s pancreas to create more insulin. This results in a largerbaby, and may pose potential pregnancy risks and complications during delivery.

 

Thus, it is important that you attend all scheduled gynaecological appointments to keep a close track on your baby’s predicted birth weight and make appropriate adjustments.

 

Gestational diabetes typically disappears after childbirth but may persist in some mothers, who may need to follow up with regular check-ups.

Gestational diabetes can be successfully managed with proper guidance from healthcare professionals and a supportive network.

 

Mummies who were diagnosed with withgestational diabetes, do share some tips on how you coped with the condition in the comments below!

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For Parents Health & Nutrition Toddlers Toddlers

Parents Share: What Was Your Child’s First Food?

When your baby is ready to eat solids, will you be practising Traditional Weaning or Baby Led Weaning?

Introducing solid food is an exciting milestone in a baby’s first year of development. It is recommended to start solids only when the baby shows signs of readiness and preferably after turning 6 months old.

 

There are two main weaning approaches – Traditional Weaning, where the baby is fed by the caregiver with a spoon, and Baby Led Weaning, where the baby is allowed to self-feed.

 

Safe foods are those with the least possibility of causing allergic reactions, such as homemade vegetable purees and fruit such as avocado and steamed pumpkin.

 

We asked some mums to share with us their child’s first food and how the experience was like.

Besides breastmilk or infant formula milk powder, baby’s solid diet should include healthy, wholesome food.

Mummy Joanne:
“I fed Liam banana and breastmilk for his first food and he puked it all out because he wasn’t used to the texture and it wasn’t smooth enough. That scared me! For Katie, I started Baby Led Weaning with her from the start. I gave her steamed broccoli and she took it like a champ!

 

Mummy Yvette:
“I was supposed to feed my baby avocado, like what I fed her elder brother, but I was lazy to go to the market that day and ended up feeding her carrots strips instead. She shivered with every bite and her brother got curious and tried taking one too. He immediately regretted it and put (it) back!

 

However, her unofficial first food was actually a custard bun that her elder brother accidentally left on the play mat, which she nibbled on when I wasn’t paying attention!”

Rich in healthy fats and essential nutrients, avocadoes make great first foods for babies.

Mummy Larissa:
“Cora’s first food was rice cereal because we attended some event where she was fed with rice cereal! She was greedy and cried when there were no more samples! Afterwards, I started her on avocado mixed with breastmilk.”

 

Mummy Cherie:
“Her first food was porridge! A Japanese friend gifted me a weaning book while we were living in Switzerland. Even though the book was entirely in Japanese, I could easily understand it by looking at the pictures. Of course, I had a little help from Google Translate too. It’s probably due to this way of weaning that allowed her to eat natto without a blink of an eye.”

 

Mummy Jamie:
“My elder girl was a few days shy of six months old when I prepared steamed pumpkin and grapes which were cut lengthwise for her. I practised Baby Led Weaning and sat her in a booster chair with a dining tray. It was such a mess! She nibbled on the pumpkin and the grapes but started smearing the pumpkin all over the tray! Clean up was a nightmare! Thinking back, it was a fun memory to have.”

When your baby is ready to eat solids, will you be practising Traditional Weaning or Baby Led Weaning?

A mix of milk with fruit seems to be a popular option as a first food. As infants below six months old are fed solely milk (either formula milk or breastmilk), it makes sense to mix milk together with a bland tasting ingredient such as avocado or rice cereal to encourage them to eat.

 

When preparing your first food for your baby, be sure to avoid honey, nuts and eggs as honey is unsafe for babies below one-year-old, and nuts and eggs are high on the allergens list. Have fun researching and deciding on the best first food for your baby!

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Health & Nutrition Toddlers

Fun Books that Teach Toddlers Nutrition and Healthy Eating

Books that feature photographs of real vegetables and fruit can help children form a better link to the food on their plates.

Nurturing healthy eating habits in young children starts at home.

 

Besides leading by example and offering nutritious homecooked meals where possible, there are several ways parents can encourage healthy eating habits and teach them the benefits of eating well.

 

Developed by the Health Promotion Board (HPB), My Healthy Plate presents the ideal servings and food suggestions for feeding your toddler. Babies above 6 months of age can be fed with formula milk such as Einmilk, as part of their daily diet to supplement their required nutritional intake.

 

The importance of eating nutritious food and healthy eating can be instilled in toddlers so that they understand how to take care of their bodies from the early years.

 

What better way than to learn from books? We’ve compiled a list of fun books on toddler nutrition and healthy eating for gadget-free, parent-child bonding time.

 

Fruits and vegetables should ideally form half of your toddler’s plate. Brown rice and grains can be limited to a quarter and the remainder for meat and others. Credit: HealthHub
  • Why Should I Eat Well?
    Clare Llewellyn     

    Why Should I Eat Well? is a question and answer picture storybook that answers the common questions kids have about food and how eating well relates to their fitness. The book shows how eating fried and fatty foods make one lethargic and even sick while eating well makes skin shiny and keeps them energised. There are notes at the back for teachers and parents with follow up questions and suggestions, so parents can pique their child’s mind through discussions about healthy eating. 

 

  • I Eat Vegetables
    Hannah Tofts     

    Comprising clear photographs of vegetables with their names, I Eat Vegetables is a perfect book for very young children to learn about commonly seen vegetables. In addition, they learn which types of vegetables need to be peeled before eating.You can prepare some vegetables for your toddler to touch and feel while reading the book for a multi-sensorial experience.

     

 

  • The Very Hungry Caterpillar
    Eric Carle     

    The Very Hungry Caterpillar is a perennial favourite with children. Other than teaching toddlers about the life cycle of a butterfly, it shows how the caterpillar starts with healthy food and eventually falls ill after gorging itself with junk food. Children learn not only about eating healthy food but eating in moderation as well. The holes in the pages make it fun for toddlers to poke their tiny fingers through.

 

When it comes to choosing fruits for your kids, the colourful selection is the key to getting more vitamins.
  • Berenstain Bears and Too Much Junk Food
    Stan and Jan Berenstain
    Old but gold, the Berenstain Bears are a familiar classic for kids. In this book, Papa bear and the cubs learn how to adjust their diets after gorging on too much junk food and tipping the scales.

 

  • I Will Never Not Ever Eat a Tomato
    Lauren Child
    In this book from the Charlie and Lola series, Lola is a fussy eater who absolutely refuses to eat her carrots, mashed potatoes and many other things, especially tomatoes. Her brother Charlie uses imaginative ways to describe the vegetables to eat. This book presents encouraging support from siblings, and some kids do need creative encouragement when it comes to eating their veggies.
Books that feature photographs of real vegetables and fruit can help children form a better link to the food on their plates.

 

These children books can be purchased from bookstores or borrowed from our local libraries. As with all habits, healthy eating habits in toddlers take time to develop, so don’t feel too discouraged if you don’t see instant results!

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Babies For Parents

How to Start Baby Led Weaning: Tips from a Mum of 2

Baby Led Weaning (BLW) is a weaning method that encourages babies to self-feed. It may sound messy and scary, but here are some benefits of BLW:

 

  • Instead of steaming and blending food especially for your baby, you can portion out ingredients for your baby and add seasoning for the adults. You can also eat while baby self-feeds!
  • BLW babies are encouraged to self-feed. By doing so, they get to determine what and how much to consume, rather than being coaxed or forced into finishing their food with traditional spoon feeding. With BLW, parents trust that babies know their own bodies and will stop eating once they are full. It is the basis of regulating their appetite.
  • Babies on traditional weaning are fed soft foods which do not require chewing. For BLW, babies are exposed to a variety of different textures, shapes and tastes. The babies learn how to chew their food before swallowing. This strengthens their jaw muscles as well.

Crinkle cut vegetables for an appealing appearance and make it easier for baby-led weaning babies to hold.

 

Before attempting BLW, you should ensure that your baby is ready for it. Look out for these signs before starting as safety is of priority:

Once your baby is ready, you can start! BLW does not have to be as messy as people think. For easy cleanups, lay a large picnic mat on the floor below the high chair and use a high chair which is light and easy to hose down (this is popular among mothers).

Babies below the age of one should never be fed honey or nuts due to the risk of botulism and a risk of choking respectively. Other foods with possible allergens include egg and shellfish (crabs, shrimp, clams, lobsters etc).

Baby Led Weaning encourages babies to choose healthier foods.

 

As a rule of thumb, foods prepared for BLW should be soft enough to squish between your thumb and index finger. Some popular first foods for BLW babies include avocados, banana, steamed carrots and broccoli.

It is best to ensure that food is cut in strips about the length of your index finger for babies to grip easily. If you are offering spherical foods such as grapes or strawberries, cut them lengthwise into quarters to prevent choking.

Prepare about three or four types of food for your baby to explore. Lay the food on the high chair tray or on a placemat and do not intervene in the process by holding the food to your baby’s mouth.

Don’t fret if your baby rejects the food or worry if he or she is not eating much. Milk should still be the main source of nutrients until they turn one year old. As such, it is more for them to explore the foods and be introduced to solid food.

Baby Led Weaning strengthens fine motor coordination by learning how to grasp food and put it into their mouths.

 

A huge concern for parents when deciding to embark on BLW is that their babies will choke and whether their babies are able to chew food without teeth. To counter this, ensure that you take note of the choking hazards and do not attempt BLW if your baby is not physiologically ready for it.

It may be frightening if your baby gags, but this is entirely normal. When food travels to the back of the throat, a gag reflex occurs and the baby will try to force the food out. It is important to stay calm and not panic when a baby is gagging as it is a normal process.

The important thing is to look out for choking. If a baby is choking, he or she will be unable to breathe, cry, cough or make any noise. Thus, it is essential that the main caregiver is aware of basic infant first aid techniques for choking.

Enjoy the baby led weaning journey with your baby!

 

With love,

A mummy of 2 baby-led weaning babies

 

Let us know what you think about BLW, or if you’ve attempted it with your child before in the comments!