Food expert and mum of two Vicky Musselman offers advice on healthy snacking and recommended salt and fibre levels for children.
I really enjoy my morning cup of coffee but I’m not sure if I should drink this while I’m breast-feeding as I’m worried it may affect my baby.
It’s important that breast-feeding women have a well-balanced and varied diet and consume plenty of fluids. Small amounts of whatever you’re eating and drinking may be passed on to your baby through your breast milk. Coffee contains caffeine (as does tea and some soft drinks) so it’s a good idea to think carefully about how much you’re having each day. Excessive consumption has been shown to cause restlessness in some babies so it’s best to limit the amount you drink to three or four cups of coffee a day.
I'm worried that my three-year-old son might be having too much salt. How can I help him to cut down?
Avoid adding salt to recipes or having it at the dinner table, and limit the amount of salty snacks you give your child. The recommended maximum daily amount a three-year-old should have is 3g. Too much salt can contribute towards high blood pressure later in life. Certain foods, such as sausages, can contain lots of salt, so only allow your child to have them occasionally. If you’re buying processed foods, even those aimed at children, check the information on the labels and choose those with less salt.
Do you have any suggestions for healthy snacks that I can give my three-year-old instead of biscuits and cakes?
All children need to snack. Their tummies just aren’t big enough to take on board enough energy and nutrients from only three meals a day. It’s not always easy to find the time to be creative when your little one says they’re hungry, making it tempting to reach for the biscuit tin. It’s useful to always have something ready, like carrot sticks or some grapes. Offering a variety of textures and flavours is a good way to get your child’s attention – crunchy, soft, smooth, hot, cold, sweet, sour, bland, and spicy. Some of my children’s favourite snacks are dried fruit and cubes of cheese, ryvita spread with houmous, vegetable sticks with a soft cheese dip, and toast with marmite or a little honey. Choose colourful foods and have fun with your presentation: faces, traffic lights, even boats and animals can be produced on a plate with pieces of fruit, vegetables, crackers and cheese with little effort. Let your child help to make it even more fun.
Do you have any advice as to how much fibre my child should have each day?
It’s good for your child to try different varieties of starchy food – a portion with each meal will provide enough energy, various nutrients and some fibre. However, foods that contain a lot of fibre – such as wholemeal bread and brown pasta, brown rice and bran-based breakfast cereals – are quite bulky and fill up small tummies, leaving little room for other foods. Bran also prevents important minerals, such as calcium and iron, from being absorbed. Introduce high-fibre foods gradually but don’t use only wholegrain until your child is five years old.
What should I feed my two-year-old daughter to help with constipation?
Constipation is quite a common problem in young children and can usually be dealt with by slowly increasing the amount of fibre in their diet. Try to increase the amount of fruit, vegetables and
wholemeal bread your daughter eats. Other fibre-rich foods, such as baked beans and high-fibre white bread are good, too. Don’t go overboard with the high-fibre foods, though (see question on fibre above). Constipation can also result from too low a fluid intake so encourage your child to drink plenty of water. If the problem persists, consult your doctor.
