Smart Nutrition for Immune Support

Smart Nutrition for Immune Support

September 16th, 2010 by admin  |  No Comments

Food does more than keep us healthy; it also provides our bodies with the necessary tools to do the same. Good nutrition supports the body’s ability to fight off illness, balance good and bad bacteria, and prevent infection. While simply eating a healthy, balanced baby food diet comprised of all four food groups will definitely keep your baby’s body strong, there are certain foods that provide a special boost of defensive nutrients. These foods will help your baby to have a stronger and more effective immune system.

Immunity Boosting Vitamins

Most people know that vitamin C is a powerful fighter against illness. It increases the number of white blood cells, which are vital to fighting off infections and also helps your body create important antibodies. Making sure your baby is getting enough vitamin C can help prevent illness and also shorten those that can’t be avoided. Citrus fruits are great sources of vitamin C, but the acidity might be hard on your baby’s stomach. Choose other options that are also full of vitamin C such as papaya, kiwi, cantaloupe and strawberries.

Although it isn’t as well known as vitamin C, Vitamin E is also an important immunity booster that can keep your baby healthy. Vitamin E helps your body to create the cells that fight germs and even cancer. Vitamin E is found in grains, nuts and vegetable oils. Almonds are a great sources, so consider trading your peanut butter for almond butter – although peanut butter provides a good dose of vitamin E too. Another excellent source that is perfect for babies is avocado.

Other Antioxidants

In addition to vitamins E and C, which are both antioxidants, there is another powerful antioxidant that can provide an incredible boost to your baby’s natural defenses against illness. A group of phytonutrients known as caretenoids, specifically beta-carotene, are incredible immunity boosters. Beta-carotene helps the production of those important illness-fighting cells, as well as destroying free radicals, which can lead to all kinds of problems including cancer.

The body also uses beta-carotene to create vitamin A, another great immune boosting vitamin. All of the caretenoids in this family of nutrients have similar protective effects on the body and are thought to be one of the best cancer fighters around. Look to foods like carrots, mangoes, sweet potatoes, and tomatoes.

Omega-3 fatty Acids

There has been a great deal of buzz around these essential fatty acids in recent years for good reason. Not only are they great for your heart, they also have immune boosting powers as well. Kids who get enough omega-3’s generally get fewer respiratory infections than those who don’t. Get these healthy fats in foods like fish and nuts. Almonds are on the best nut sources of omega-3’s, which makes another argument for almond butter as a peanut butter substitute. When choosing fish, look to choices like salmon, which is high in omega-3’s while low in mercury, which can be a danger in some fish sources.

The right baby foods really can make a difference in how often your child gets sick as well as the duration of illness. And it’s not just minor illnesses you will be helping your baby to avoid, but also far more serious problems both now and later in life. Supporting the body’s natural defenses against infection with these incredible immune boosters will keep your baby healthy and happy for a long time.

Adding DHA & ARA to Baby’s Diet

Adding DHA & ARA to Baby’s Diet

September 7th, 2010 by admin  |  No Comments

It seems there is always some particular nutrient making headlines for newly discovered benefits to both adults and children’s health. Among the popular nutrients in recent years, DHA & ARA have been particularly noted for their importance in pregnancy and infancy. This has led to concern regarding the intake of DHA & ARA in pregnant women and babies, and the popularity of supplements.

Depending on how your baby is fed, there may already be adequate levels of DHA & ARA in his diet. There are some ways, however, that you can make sure.

What are DHA & ARA?

DHA & ARA are two essential fatty acids, part of the Omega-3 fatty acid group. They are also called lipids. They are vital to proper brain and eye development in babies. The body is able to produce these two fatty acids as long as it has a good source of the other lipids required for production, but may not be able to reach the required levels without an extra source.

DHA & ARA Before Solids

In the first 6 months of life, when your baby relies entirely on breast milk or formula for sustenance, those same liquids are the only source of essential fatty acids. Babies acquire DHA & ARA from their mother during gestation, but after birth continue to receive it through breast milk. Until recently, babies fed formula were missing out on this extra supply. Most formulas on the market today, however, are fortified with DHA & ARA. Because the version added to formula is synthetic, opinions are mixed as to whether or not it has the same effect as that in breast milk.

The best way to provide your baby with essential fatty acids for brain and eye development in the first year of life is to breastfeed. Even once you add solid baby foods to baby’s diet, it can be difficult to get enough of these nutrients, so a continued supply from breast milk is important. If breastfeeding is not possible, formula will provide your baby with the synthetic version of the lipids, as well as with the other fatty acids required to allow baby’s body to make DHA & ARA.

Food Sources of DHA & ARA

The best food source of Omega-3 fatty acids are fish. Salmon is especially high in these nutrients. Other food sources include nuts and olive oil. Because DHA & ARA do not appear in a lot of foods, it can be hard to maintain the needed levels through diet alone, especially for babies who are new to solid foods. Some baby foods are now being fortified with the synthetic version, but if you can it’s best to continue breastfeeding while your baby warms up to solids and eventually can eat more of the foods that provide Omega-3’s.

As your baby progresses with solids, you can offer her fish that are low in mercury, and nut butters on whole grain toast. Try almond butter for the best nut source of fatty acids. Cooking with olive oil instead of vegetable oil will get more Omega-3’s into your diet as well, along with your baby’s diet when she is old enough to eat the foods you are eating.

Right now, the best known source of DHA & ARA for babies is breast milk. While there are other ways to provide it, if you are really concerned, try to breastfeed for as long as you possibly can.

Foods to Avoid During Pregnancy

Foods to Avoid During Pregnancy

July 27th, 2010 by admin  |  No Comments

In addition to planning your diet carefully to include all the healthy foods you need, you should also be aware of which foods are not considered safe for consumption during pregnancy.

The main reason for a food to be listed as unsafe is bacteria, which could cause serious illness or worse in your baby. Some foods are also linked to birth defects, so make sure these are off your shopping list for the duration of your pregnancy.

Listeria and Salmonella in Foods

One of the most dangerous bacteria for your unborn baby is listeria. This common bacterium is unlikely to harm a grown adult, but for your tiny fetus, it can be lethal. Salmonella is dangerous to both you and the baby, but while you would likely survive a bout with it, your baby might not. Avoid foods that might contain listeria or salmonella, such as:

  • Any food containing unpasteurized milk, such as soft cheeses. Some soft cheeses are made with pasteurized milk – check the label carefully.
  • Any food containing raw eggs, unless the eggs were pasteurized. This can be trickier than you think. Foods that contain raw eggs include some ceasar salad dressings, buttercream frosting and mayonnaise. If the label does not say the eggs were pasteurized, avoid it. Don’t order these foods in restaurants even if the waiter says there are no raw eggs – he could be wrong. If you wish to make these foods yourself, choose pasteurized eggs.
  • Deli meats have been known to be contaminated with listeria. If you wish to consume deli meats, you should heat them until they are steaming to kill off any bacteria. Some doctors now say deli meats, even unheated, are safe as long as they are purchased from a deli with a high turn around so that meat is not sitting long. You should consume deli meats as soon as they are purchased for safety.
  • Pate can also be contaminated with listeria, so avoid it as well.

Fish: What Is Safe and What Is Not

Fish can be an important part of a healthy diet, providing you with a great source of Omega-3 fatty acids as well as many other nutritional benefits. There can be dangers in fish consumption during pregnancy, however, so use caution. Watch out for these dangers when choosing fish:

  • Some fish can be very high in mercury, such as shark and swordfish, and should be avoided. Fish that contain lower levels of mercury, such as tuna, are safe to eat as long as you consume them in moderation.
  • Sushi containing raw fish should be avoided entirely.
  • Smoked seafood options, such as lox, which are purchased from a deli are in danger of listeria contamination, and should be avoided.

Caffeine and Alcohol

While there is some debate as to what is a safe amount of caffeine during pregnancy, there is absolutely no argument that alcohol is unsafe. Currently, there is not considered to be any safe amount of alcohol during pregnancy, especially during the vital first trimester. Some doctors may tell you it’s ok to have a small glass of red wine towards the end of your pregnancy, but you are better off skipping it altogether.

Caffeine in moderate amounts is generally viewed as safe, but new studies have linked caffeine intake during the first trimester with miscarriage. Again, it’s best to err on the side of caution and skip the caffeine altogether. If you really need that boost in the morning, keep it to one cup of coffee, but wait until the second trimester when the risk of miscarriage drops dramatically.

Seafood Safety During Pregnancy

Seafood Safety During Pregnancy

July 14th, 2010 by admin  |  No Comments

Seafood can be part of a healthy pregnancy diet, as long as you are careful about what type of seafood you consume. Certain types of fish, as well as undercooked or raw seafood may pose a risk to your baby, so use caution when selecting seafood options for your pregnancy diet.

Mercury in Fish

Fish is a very healthful food and provides pregnant women with the very important and hard to get Omega-3 fatty acids, which contribute to baby’s eye and brain development among other benefits. Certain fish, however, contain dangerous levels of mercury, and should be eaten in small amounts or avoided altogether, as mercury can be damaging to an unborn baby’s nervous system.

Fish absorb mercury from their food, and the longer a fish lives, the more mercury it will accumulate. Therefore, fish with longer life spans will have a much higher mercury level than those who don’t live as long. Larger, predator fish that feed on small fish will absorb more mercury from their diet as well, causing their mercury levels to rise even more.

Fish that contain dangerously high levels of mercury are swordfish, shark, king mackerel and tilefish. Pregnant women should avoid these fish entirely. The fish that are lowest in mercury are salmon, canned white tuna, shrimp and pollock. Albacore tuna is higher in mercury than the standard white tuna found in a can, and tuna steaks should be consumed only rarely. Pregnant women should consider avoiding tuna steaks altogether to be on the safe side. Other fish to be cautious with include halibut, bass, snapper and mackerel. If you aren’t sure about a fish, check with the FDA prior to eating it.

The safe amount of fish recommended by the FDA for pregnant women is about 12 ounces per week. Try to ensure that most, if not all of your fish consumption is from those listed as being lowest in mercury. Use caution when consuming fish caught in local waters by friends and family, as it may be difficult to tell what the mercury level is.

Undercooked or Raw Fish

Many people enjoy sushi, but unfortunately it isn’t safe to consume during pregnancy. Some types of sushi, such as California rolls, do not contain raw fish and are safe to eat, but all raw fish should be removed from the diet entirely. Raw fish can contain bacteria such as salmonella and parasites that are very harmful to the baby.

Undercooked shellfish such as clams and oysters are the number one cause of seafood-related illnesses, so be especially cautious when consuming these foods. Be absolutely certain that they are fully cooked to at least 140 degrees before you eat. If you can’t be sure of proper cooking, it’s best to avoid these foods altogether.

While all of the information surrounding fish consumption can be confusing and a bit frightening, keep in mind that fish provide a great deal of wonderful nutrition to you and your baby as well. Fish are low in the bad fats and full of the good fats that support your baby’s development. They also provide a number of essential vitamins and minerals. Enjoy your fish, but follow the FDA guidelines to be safe. Aim for two servings of low-mercury, fully cooked fish every week to get the benefits and avoid the risks.

The Role of Protein

The Role of Protein

July 3rd, 2010 by admin  |  No Comments

The body needs many things to survive and to function at peak performance. One of the most important of these is protein. Protein is a macronutrient; this means that our bodies need quite a bit of it, as opposed to micronutrients like vitamins, which are not needed in large quantities.

Protein is a part of every cell in the body, and is used to perform many vital tasks, such as the creation of enzymes and hormones, and the building of tissue. Our bones, muscles, skin, and blood are all created using protein. Proteins are made up of amino acids, some of which our bodies are incapable of producing; we must provide these to our bodies through our diet. Unlike fat or carbohydrates, the body does not retain stores of protein, so we much continually replace it.

How Much Protein Do We Need?

The amount of protein recommended daily ranges from 10-35%, depending on age and gender. While high protein, low carbohydrate diets have been popular in recent years, the truth is that our bodies do not need to be overloaded with protein. A child between 1-3 years old requires on 13 grams of protein a day, while even an adult male needs only 56 grams. This isn’t really a lot, when you consider that one cup of milk contains 8 grams of protein. A child who has several glass of milk a day will easily meet and even exceed protein requirements.

What Foods Provide Protein?

The average person gets more than enough protein through their diet. Foods high in protein include eggs, meat, poultry and fish, dairy products, beans and nuts. As long as your diet contains some of these foods on a regular basis, you are likely getting enough protein.

A vegetarian or vegan diet can present some difficulties in getting enough protein, but it is certainly possible to do so. It simply requires a good understanding of nutrition and what non-animal sources of protein are available. In addition to the options above, tofu, some fruits and vegetables, and many grains contain protein as well.

Are All Proteins Equal?

There are two types of protein sources. They are incomplete, and complete proteins. A complete protein contains all of the amino acids our bodies require to survive. Complete protein sources are generally animal proteins such as meats, eggs, and dairy products.

It is possible to obtain all of the amino acids through a variety of other protein sources by mixing and matching these foods into your diet to ensure you are getting everything you need. Those who do not consume animal products will need to make sure various sources of proteins are incorporated into their diet to ensure the amino acids are all represented.

Some sources, while listed as complete proteins, may not be the best choice because they can be high in fat. A steak is a complete protein, but is also high in saturated fat. Dairy products too can be sources of excess fat. In moderation, these are excellent sources of protein and can be incorporated into a healthy diet. Leaner sources of protein, such as chicken, are a better choice for daily consumption, however.

Although the diet industry has pushed protein supplements in the form of bars and shakes for years, for most people the better choice is a healthy diet incorporating high quality, low fat protein sources. Synthetic sources may contain other ingredients that are neither necessary nor healthy.

Proteins

Proteins

February 20th, 2010 by admin  |  No Comments

Proteins are complex structures of amino acids. Proteins provide 4 calories for each gram of weight. Adequate intake of protein is essential to our health as they are used for the following body functions:

  • Growth and development in child
  • Cell maintenance and repair
  • Fighting infections
  • Various tasks that fat and carbohydrates can not do

Foods that are high in proteins:

Food / 100g Amount (g)
Animal Proteins
Chicken, meat only, cooked 33
Stewed chicken, meat only 30
Roasted turkey, all classes, meat only 29
Halibut, Atlantic and Pacific, cooked, dry heat 27
Salmon, sockeye, cooked, dry heat 27
Tuna, light, canned in water, drained solids 26
Roasted chicken thigh, meat only 26
Swordfish, cooked, dry heat 25
Roasted veal rib 24
Tuna, white, canned in water, drained solids 24
Roasted duck meat 23
Cod, Pacific, cooked, dry heat 23
Roasted ham 22
Lobster, cooked, moist heat 21
Blue crab, cooked, moist heat 20
Lowfat cottage cheese, 1% milkfat 12
Ricotta cheese, part skim milk 11
Ricotta cheese, whole milk 11
Scrambled egg 11
Condensed milk 8
Plain yogurt, skim milk 6
Whole milk, 3.25% milkfat 3
Plant Proteins
Almonds 21
Soybeans, boiled, without salt 17
Oat bran, raw 17
Bread crumbs 14
Wheat flour, whole-grain 14
Couscous, dry 13
Barley, pearled, raw 10
Lentils, boiled, without salt 9
Pinto beans, boiled, without salt 9
Kidney beans, boiled, without salt 9
Black beans, boiled, without salt 9
Chickpeas, boiled, without salt 9
Peas, boiled, without salt 8
Rice, raw 7
Tofu, soft 7
Spaghetti, cooked, without added salt 6
Spaghetti, whole-wheat, cooked 5
Tomato paste, canned 4

Ideal Amounts of Protein in the Diet

Nutrients Children, 1-3 year old Children, 4-18 year old Adults
Fat 30-40% of the total energy intake 25-35% of the total energy intake 25-35% of the total energy intake
Carbohydrates 45-65% 45-65% 45-65%
Protein 5-20% 10-30% 10-35%

How Much Protein Should You Eat?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.