Nutritionist Sara Stanner from the British Nutrition Foundation has the lowdown on vitamin supplements, artificial colours, and how much fruit and veg you should give your child.
Is it OK to drink citrus juices while I’m breast-feeding my baby?
It’s a common concern that fruit juices are too acidic and may cause tummy upsets for babies. Small amounts of whatever you’re eating and drinking may pass to your baby through your breast milk and babies can be sensitive to certain foods, especially in the early months of breast-feeding. But citrus juices are an excellent source of vitamin C and count towards your 5-a-day fruit and vegetable target, so unless you notice that your baby is uncomfortable after you’ve had some juice, then drinking it shouldn’t cause any problems. Just make sure you keep an eye out for any reactions.
Will foods with artificial colours make my toddler hyperactive?
Food additives hit the headlines again last year when a study from the University of Southampton found certain mixtures of artificial colours, together with the preservative sodium benzoate, to be linked to an increase in hyperactive behaviour in some three- and eight-and-nine-year-old children. While some may be affected by some additives, it’s important to remember that many other things can also cause hyperactivity. All food additives are subject to rigorous safety testing before they are approved for use in the EU or other countries. Whereas it may be possible to remove some additives from food products, others are necessary to prevent microbial damage and stop food from deteriorating too rapidly. However, the Food Standards Agency is currently in discussions with food manufacturers about the possibility of removing the artificial colours used in the study. In the meantime, many parents may choose to avoid giving their children food containing these artificial colours.
How can I discourage my mother from giving my child sweets all the time?
Frequent sugary foods can harm teeth, and too much food with sugar might displace other foods from your child’s diet. Some parents like to give their children an occasional treat after a meal or save sweet stuff for special occasions. Whatever you have decided, talk about how you would like to do things with your mum. Suggest that she give your child treats that don’t involve food, such an occasional toy, or encourage healthier treats such as smoothies. As a last resort, try storing sweets ‘for later’ so you can give them at a time that suits.
How much fat should I give my 18-month old?
The amount of fat in your child’s diet depends on the foods that you choose and how you prepare them. In general it isn’t a good idea to use too many low-fat foods for your toddler – he needs a certain amount of fat to give him sufficient calories and fat-soluble vitamins, including vitamins A and D. Toddlers should have whole milk to drink until about two years of age, when you can switch to semi-skimmed (if they are eating a good range of foods). However, you should try to give him full-fat cheese and yogurts most of the time. It’s a good idea to trim fat from meat that you give and to use vegetable oil when frying foods to keep saturated fat levels down (the type of fatty acid linked to heart disease). Rapeseed is a good cooking oil to use, as it contains beneficial monounsaturated fatty acids like the kind you find in olive oil, but it costs less. Include some oily fish in your little one’s diet, too. Mackerel, salmon, fresh tuna, trout and sardines are all oily and so contain the omega-3 oils that are so good for us. You can always mix these with white fish if your toddler finds their taste too strong. Toddlers should have at least one portion of oily fish per week but girls should have no more than two, due to concerns over dioxins in fish.
I’ve heard I should give my toddler vitamin supplements, is this true?
All children aged between six months and two years could benefit from taking drops containing vitamins A, C and D. Children aged two-five years may also benefit from taking them if they aren’t eating a varied diet or getting adequate exposure to sunlight to make enough vitamin D for their bones. If your baby is having more than 500ml of formula (baby milk) each day, he’s getting enough vitamins and there’s no need for drops until you stop giving him baby milk, or if you reduce the amount to less than 500ml as he gets older. Vitamin drops are free for children under five for families receiving Income Support or an income-based Job Seekers Allowance. Abidec Multivitamin Drops for babies & children can be bought at Sainsbury’s (£2.85, 25ml £11.40/100ml).
Is it possible to give a toddler too much fruit and veg?
Although fruit and vegetables are an important source of many vitamins and minerals, a diet that contains too much fruit and veg will be too high in fibre and too low in fat for young children. It will fill up their tummies without leaving enough room for the other good stuff, such as bread, pasta, potatoes, breakfast cereals, meat, fish and dairy foods. However, surveys in the UK show that most toddlers are not eating enough fruit and vegetables for this to be a problem. Government 5-a-day advice is for children over five, and at present there are no specific guidelines for younger children. Sensible advice is to give your child fruit or vegetables at every meal, aiming for five small portions per day (see tips, left). You can set a good example by letting them see you enjoying fruit and vegetables at mealtimes and as snacks, too.
5-a-day tips
Boost your 5-a-day, and encourage the kids to eat more fruit and veg:
Look out for the 5-a-day logo (above). It shows how many portions are in a product
Make a big fruit salad to last for a couple of days – great for desserts
Sprinkle fruit desserts and yogurt with a little dried fruit
Serve veg crudités as snacks and try lots of different colours
Serve a small glass of fruit juice with your child’s meals
