5 Ways Nutrition Affects Your Child’s Mood

cute black girl chewing sweet baked dessert

We have a lot of moody kids now, and nutrition is the culprit! Here’s how nutrition could be the problem. As a parent, giving good and nutritious foods to your child(ren) is key to your child’s physical growth. Amazingly, food in our children’s guts could impact their mood (Cryan and Dinan, 2012). And yes, food doesn’t just fuel their bodies—it influences their emotions, too!

How Does Nutrition Affect Your Child’s Mood?

When it comes to your child’s mood, several factors are at play, but the easiest one to control is their diet. Firstly, foods that affect their blood sugar such as candy or soda, could lead to blood sugar spikes and mood swings. Secondly, nutritional deficiencies such as iron deficiencies, vitamin deficiencies, and omega-3 deficiencies can lead to anxiety and emotional instability in children (Richardson, 2012). Even if your doctor finds any genetic factors influencing your child’s behavior, adjusting their diet can still make a world of difference. Here’s what you need to know:

Foods to Avoid:

  • Artificial Coloring: Surprisingly, many countries have banned artificial coloring due to its harmful effects on children, including headaches, ADHD, anxiety, and severe mood swings. These colorings are often found in sweets, yogurt, and even bread. While sugar is often blamed for hyperactivity, artificial coloring is a hidden culprit that parents should avoid.
  • Preservatives: Preservatives keep food fresh longer, but can also negatively affect your child’s behavior. Common preservatives like nitrates, nitrites, and sodium benzoate are linked to hyperactivity and other behavioral issues. You’ll find these in deli meats, dairy products, and sauces, so it’s best to limit their intake.
  • Foods high in trans-fat: Foods high in trans-fat are not only bad for your child’s mood due to inflammation, but can also affect their overall health. Rather than giving your child food high in trans fat, replace their diet with fruit smoothies and mashed fruits.
  • Highly processed and fried foods: This type of food not only disrupts the sleep and behavioral patterns of children, they also causes increased stomach aches and digestive problems. Due to its availability, you might be tempted as a parent to always make this your children’s first meal choice, but homemade meals will always be a healthier choice in the long run.

Foods to Embrace:

  • Minerals (Magnesium and Zinc): Magnesium and zinc are powerful mood boosters for kids. Zinc, a key component of DHA (an omega-3 fatty acid found in cold-water fish), supports brain development, mood regulation, and better sleep. Magnesium, on the other hand, helps reduce anxiety and improves focus, especially in kids with attention disorders.
  • Vitamins (B and D): Vitamin B plays a crucial role in producing serotonin, a neurotransmitter that helps regulate mood. Foods rich in vitamin B—like nuts, seeds, whole grains, and veggies—are essential for a happy, healthy mind. Vitamin D, often called the “sunshine vitamin,” also enhances mood, energy levels, and sleep. It’s found in liver, oily fish, and egg yolks, especially if you live in a less sunny climate.
  • Protein: Protein isn’t just for building muscles—it’s vital for brain health too! Essential amino acids from protein-rich foods like poultry, lean meats, seafood, and dairy help your child stay focused, energized, and in a good mood. Without enough protein, kids might feel sluggish, moody, and unable to concentrate.

Conclusion

Now that you know how nutrition can shape your child’s mood, remember that balance is key. Kids can be picky eaters, so finding healthy foods they enjoy might take some effort. But as a parent, you know your child best. Don’t look out for only their moods, keep their dental and overall health in mind. However, you can quickly notice if certain foods are affecting their behavior. If you’re ever in doubt, don’t hesitate to consult your child’s doctor for advice.

Have you noticed any foods that seem to change your child’s mood? Share your thoughts.

Reference:

  1. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nature Reviews Neuroscience, 13(10), 701-712
  2. Richardson, A. J., & Lukens, E. J. (2012). Omega-3 fatty acids: mechanisms of action in anxiety and depression? Journal of Affective Disorders, 140(3), 281-290.
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Causes of Pregnancy Weight and How to Manage it

pregnancy weight

The weight a woman gains during pregnancy is a critical factor for the health of the baby and the woman herself. The body mass index (BMI) before pregnancy determines the amount of weight you should gain. A normal weight is classified to be a BMI of 18.5 to 24.9. Someone who is overweight is classified to have about 29.9 BMI. Someone who is also obese is classified to have more than 30 BMI.

Before we discuss about the causes of pregnancy weight, let us know talk about the risks and complications of being overweight or obese.

There are high chances that women who are obese have a high risk of complications. These complications include high blood pressure disorders like sleep apnea, preeclampsia, and gestational diabetes. They also have high chances of giving birth to kids who become overweight and obese.

You baby may also be affected negatively if you gain too much weight during pregnancy. In other words, your baby may be born larger than average and result to complications at birth or preterm birth.

That being said, your doctor should be of assistance in helping you managing your weight throughout pregnancy.

How Often Does Pregnancy Weight Gain Occur?

In the United States, one in five women possess a BMI of 30 or more while being at the early stage of their pregnancy. During the pregnancy stage, around one to five women gain more than 40 pounds.

The Signs and Symptoms of Pregnancy Weight Gain

You can experience day-to-day issues if you are experiencing excess weight. This includes snoring or sleep apnea, breathlessness, increased sweating, heartburn, fatigue, and back and joint pain. If you must know, obesity can result to high cholesterol levels, high blood sugar, and high blood pressure.

The causes of Pregnancy Weight

Not exercising your body and consuming too much food are the most common factors that contribute to increased weight. A pregnant woman can also be obese if she takes certain medications like anticonvulsants, antidepressants, and hypothyroidism.

Where Does Pregnancy Weight Come from?

Adding weight during pregnancy is not bad. It\’s recommended you aim for a weight gain of around 25-35 pounds during your 40 weeks of pregnancy (if you started out pre-pregnancy at a \” normal \” BMI. Ask your prenatal practitioner for the recommended weight gain for your profile.) But not all that weight will be in the form of extra fat. ⁣
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Here\’s a breakdown of where those pounds come from.⁣

What you Need to do to treat excess pregnancy weight

The best way to reduce the risk is losing weight prior to your pregnancy. You can improve your overall health and live a healthier pregnancy if you lose just 10 to 20 pounds.

Even though there are risks, you can still experience a healthy pregnancy if you possess excess weight. You can monitor your pregnancy for complications by following the regular parental care. You will need to provide good nourishment to your body and your baby by eating healthy foods.

1. Consume a Healthy Diet

While at home, you can practice some healthy habits to lose weight before becoming pregnant or to even assist manage your weight while pregnant.

You can help keep your weight in a healthy range by changing what you eat and consuming these foods consistently. To determine an individualized healthy eating plan, simply visit and discuss with a registered dietitian. Generally, extra calories are not needed in the first trimester of pregnancy. During the second trimester, women require about 340 extra calories on daily basis. When she gets to the third trimester, she will need about 450 extra calories per day.

2. Get Regular exercise

You can control your weight by having regular and moderate exercise during pregnancy. Every week, you should try to have at least two and a half hours of moderate exercise. To break it down, thirty minutes every day and five days a week. Before you start to exercise especially when you are pregnant, simply discuss with your doctor on the possible workouts you can perform. The reason is to prevent stressing the lower body.

Know your Limit

Do not take cigarettes, alcohol, or any illicit drugs when you are pregnant.

Click this link below to know the home remedies for irregular menstruation or periods;

Home Remedies for Irregular Menstruation or Periods
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Foods That Will Make Your Kids Grow Tall

Genetic makeup plays a significant role in the height of a child. No one likes dwarfism, and parents ensure that their kids grow to a certain optimum height. Also, height is affected by external factors like nutrition and lifestyle. But nutrition plays a vital role in overall body growth, and height is one of the benefits.

Healthy feeding right from birth will go a long way in height determination. The parent\’s genes will also be a contributory factor that can predict the kid\’s height. The genetic factor passed onto a child cannot be changed. The food and lifestyle you inculcate can also support growth.

What is responsible for growth in kids? 

The relationship between height and food in children cannot be overemphasized. If you follow the recommended diet, there will be a rapid increase even if the parents are not too tall. The logic is that, if you and your partner are tall, your child\’s chance of being tall is also high. If you and your partner are short, the probability of the child tending towards the shortness is predictable. What most parents are unaware of is that the height of their kids lies in their hands. They can help the child by feeding with diets that help in height growth.

For a female child, she reaches her maximum height at age nineteen, while males can keep growing till age twenty-five. In the body, the pituitary gland plays a significant role in height determination. It secretes the Human Growth Hormone (HGH), which is responsible for an increase in height.

During the growth years, there are several numbers of foods that can help in stimulating the function of the Human Growth Hormone. This will help in attaining the maximum height obtainable within those growing periods.

Therefore, the relationship between food and your kid\’s height should be fully understood. The type of nutrients that will help the child grow as well as the procedures must be known.

Read Also: Benefits of Homemade Food for Babies & Toddlers

Nutrients requirements needed to help your child grow taller

A kid needs a well-balanced diet as well as exercise for overall growth. However, there are some nutrients whose consumption should be at the high side for a child\’s growth in height. They include:

1. Protein. For boys within ages 3-18 and girls within ages 3-15, the reference value for protein intake is 0.9g/kg/day. This recommended amount of protein should be provided from protein-rich food for the child\’s daily consumption.

2. Carbohydrates. Balanced carbohydrate intake from complex carbohydrate sources should be given to the child. Avoid carbohydrates rich in pure sugar.

3. Vitamins. All vitamins are essential for growth and development. Some vitamins, like vitamin D and B-complex, can directly impact your kid\’s height.

4. Minerals. An adequate mineral intake can help regulate healthy growth and height gain. Minerals like calcium, magnesium, potassium, iron, manganese, etc. can help in a child\’s growth.

What are the foods that will make your kids grow taller?

You need to note that foods rich in diet and balanced will assist in a kid\’s growth. Those foods include:

1. Eggs. Daily consumption of eggs is recommended in a child\’s meal. An egg is rich in protein, riboflavin, biotin, and iron. Protein helps in cell growth and development.

2. Dairy and dairy products. These include cheese, milk, yogurt, and curd. They are rich in protein, vitamins, and calcium. Daily consumption of these will aid bone growth and strength development.

3. Soybeans. You can make it like milk or cheese. Soybeans are very rich in protein and can be substituted for animal milk in kids with lactose intolerance.

4. Chicken. It is a good source of vitamin B, as well as protein. Regular consumption of chicken will aid in growth acceleration and development.

5. Green leafy vegetables. It supplies the right amount of calcium, which is necessary for bone deposition and resorption. Green leafy vegetables give your kids strength.

6. Carrots. You can use carrots to make fruit juice for your kid or add raw carrots to the salad for them to consume. The addition of fresh carrots to your kid\’s diet will help the body efficiently absorb calcium. This will influence bone resorption and keep them healthy. Carrots are rich in beta-carotene, which the body converts to vitamin A.

7. Fruits. It is essential to include different varieties of fruits into your child\’s daily diet. Fruits are rich in minerals, vitamins, and essential micronutrients that help in boosting immunity, growth acceleration, and development.

9. Whole grains. It can be whole grain bread, pasta, or cereals. Whole grains contain vitamin B, magnesium, selenium, zinc, a small amount of calcium, and iron. All these assist in bone growth and mineralization.

10. Yogurt. It is a source of protein and several other vital nutrients needed for growth. Some of them also contain probiotics that produce beneficial bacteria that can help support gut health. These probiotics also reduce inflammation in children and increase growth as well.

11. Nuts. It is a good source of omega-3 fatty acids, which are beneficial for bone health and turnover. Nuts also contain vitamins, minerals, and protein, which is vital for your kid\’s growth. It can be included as snacks, porridges, or added to cereals.

12. Beans. Beans are a good source of protein and very nutritious. It is also rich in iron and fights against anemia that may cause delayed growth in children.

Read Also: Signs your Baby is Malnourished

13. Almonds. It contains a lot of vitamins and minerals necessary for growing taller. Almonds are high in fiber, manganese, magnesium, and vitamin E. All these essential nutrients help to fight against stunted growth in children.

14. Sweet potatoes. They are rich in vitamin A which helps in bone improvement and height maintenance. Also, the presence of both soluble and insoluble fiber in sweet potatoes can increase digestive health. This will enhance the growth of good bacteria gut. In the process, nutrients absorption is boosted to ensure that you receive the needed vitamins and minerals required for growth and development.

15. Quinoa. It contains the nine essential amino acids needed by the body. Quinoa is an excellent source of magnesium required for bone health.

16. Berries. Several types of berries, like strawberries, blueberries, blackberries, and raspberries. They all contain nutrients high in vitamin C, necessary for cell growth and tissue repair. Research shows that vitamin C can increase collagen synthesis. In return, collagen increases bone density and improves bone health. This could help you grow taller or maintain your height.

17. Salmon. It is high in Omega-3 fatty acids. High consumption of salmon can improve sleep and bone turn over to increase growth.

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Learn Early Nutrition and Meal Plan for Your Baby

Early nutrition and meal plan

Baby Nutrition

Proper nutrition means getting the right amount of nutrients from healthy foods in the right combinations. Having nutrition knowledge and making smart choices about the foods you eat can and will help you achieve optimum health for your little one over their lifetime. It is key to avoiding obesity, illness, and many of today\’s most prevalent chronic diseases.

Nutrition is just one key to growth and development, as well as maintaining good health for your little ones. Good health is defined as a state of complete physical, mental, and social well-being — a healthy mind, body, and spirit.

Offering your baby a varied diet is a great way to ensure your little one is getting all the vitamins and nutrients they need to grow and develop. Every spoonful you feed them should contain the required nutrients.

Weaning Process 

Weaning is, however, the most important transitional phase for a baby. They start tasting and eating foods that aid their growth and development. The need to wean babies generally begins from the age of 6 months and can go on until that of 12 months to 2 years, depending on the baby\’s intake and the weaning foods and portions. But since their stomach is still very delicate, they need food, which is easy on their digestive system. 

The foods that parents can start with once a day are cooked and mashed vegetables, soft fruits, and baby cereals mixed with breastmilk or formula. New, nutrient-rich foods mean that your baby now has access to all the nutrients required for growth and development. With breastmilk no longer being the only source of nutrition, your baby\’s body can have its share of iron, protein, minerals, etc., from a varied set of food items.

Read Also: Foods That Will Make Your Kids Grow Tall

Types of Weaning

Natural or Baby-led Weaning: 

This occurs when your baby starts to accept a larger quantity and a wider variety of solid foods while still nursing on demand. With natural weaning, you must take note of your baby\’s behavioral cues and go along at their pace. Babies who are weaned naturally usually tend to stop breastfeeding only between the ages of two and four years.

Planned or Mother-led Weaning: 

This occurs when mothers themselves decide to start the weaning process. Planned weaning could happen for several reasons – insufficient milk production, their return to work, and so on.

Partial or Gradual Weaning:

Partial weaning combines the best of both worlds for you and your little one. Here, one or more solid food feedings are substituted with breastmilk from time to time. Partial weaning works well for working mothers who still want to continue to breastfeed.

However, weaning your baby from 6months of age is extremely important. They begin to need nutrients from real foods such as iron, which has already diminished at 6 months of age.

Several nutrients play a crucial role in growth and development, depending on the age of your child. For example, from ages 6-12 months, fat, protein, and other micronutrients are vital for your little one at that stage. While from 12 months, carbohydrates, protein, and fat, as well as other micronutrients, plays an important role at that stage. 

Getting a Baby Meal Plan

It is imperative to get a well-prepared healthy baby Meal plan to guide and assist you in choosing a variety of foods from each nutrient to help your little one\’s growth.

There\’s nothing more frustrating than having to think of what to give your child. Especially, when you opt for healthy nutrition for your little one. Seeing what your little one is eating for a couple of days, week/month written down, can alert you to any patterns of bad habits. This might give you the push to try new recipes, which can only be a good thing for your little one to explore different foods, as well as varieties of nutrients. 

With a meal plan, you can buy what your child needs, and not being swayed by special bulk offers. You can avoid throwing out lots of food you haven\’t been able to eat in time (before the expiry date) and, in turn, save money.

Babies, as well as toddlers, can be fuzzy when they are hungry, which can be so stressful for moms. But getting things figured out, which is a vital key, is why you need a meal plan for your baby.

Conclusion

It is important to note that nutrition plays a vital role in strengthening the immune system. Good food helps our body\’s natural defence to fight viruses, infection, etc. Especially that of our little ones whose immune system are still developing.

Remember your little ones needs all the nutrient they can get from real foods. Let\’s raise healthy kids together.

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Top 6 Healthy Prеgnаnсу Fооdѕ

pregnancy Fооdѕ

Every рrеgnаnt wоmаn muѕt соnѕіdеr whаt thеу еаt or drіnk аѕ it’s hеr baby’s primary source of nоurіѕhmеnt. Yоu must bе ѕurе thаt уоu’rе taking healthy fооdѕ and drinks durіng уоur рrеgnаnсу реrіоd, to avoid risking your baby’s development.

What mаnу moms fаіl tо understand is thаt fіgurіng оut whаt tо еаt when you’re eating fоr twо саn bе соnfuѕіng. Our fіrѕt recommendation bеfоrе diving into these healthy fооdѕ іѕ tо саll уоur hеаlth care provider to ѕсhеdulе a hеаlth сhесk appointment.

Here’s a list to get уоu off tо a good start wіth healthy рrеgnаnсу fооdѕ;

1. Bаnаnаѕ:

Eating hеаlthу fооdѕ helps to ensure thаt thе bаbу gеtѕ the nutrіеntѕ it nееdѕ to grow in thе wоmb. Bаnаnаѕ аrе rісh in роtаѕѕіum аnd offer ԛuісk еnеrgу to fіght off pregnancy fаtіguе. Also, they boost hеmоglоbіn lеvеlѕ in thе bоdу, whісh increases red blооd сеllѕ in thе blood, and hеnсе boosts lеvеlѕ of hеmоglоbіn. Thеу are аn excellent source оf саrbоhуdrаtеѕ, vitamins C аnd B, fatty асіdѕ; so they аrе аll іmроrtаnt fоr hеаlthу bаbу development. As a rich ѕоurсе of аntіоxіdаntѕ, they hеlр іn fighting frее radical damage in thе bоdу.

2. Drіnk Mоrе Water:

Generally, water is nееdеd to fluѕh оut toxins, аіd dіgеѕtіоn. It еnѕurеs оur bоdіеѕ аbѕоrb thе еѕѕеntіаl nutrіеntѕ from thе food wе eat. Whеn уоu’rе pregnant, уоu nееd more wаtеr tо соре with the demands оf оur еvеr-сhаngіng bоdіеѕ. During pregnancy, whеn the bоdу dоеѕ nоt gеt еnоugh fluіd, іt becomes dеhуdrаtеd, which саn lеаd tо соnѕtіраtіоn, headaches, fаtіguе. Yоu nееd tо drіnk ѕіx tо eight mеdіum (200ml) glasses of fluid a day. Fluіd rеԛuіrеmеntѕ аrе аlѕо vegetable juice, hеrbаl tea, ѕоuр, rice drіnk, оr any оthеr nоn-аlсоhоlіс refreshment

3. Folate:

Folate is an еѕѕеntіаl B vіtаmіn that ѕuрроrtѕ thе placenta аnd hеlрѕ рrеvеnt nеurаl tubе dеfесtѕ in thе baby. Congenital dіѕаbіlіtіеѕ оссur within the fіrѕt 3-4 wееkѕ оf pregnancy. Sо it’s іmроrtаnt tо hаvе fоlаtе іn уоur ѕуѕtеm during thоѕе еаrlу ѕtаgеѕ whеn уоur bаbу’ѕ brаіn аnd spinal соrd аrе dеvеlоріng. Fоlаtе rеԛuіrеmеntѕ increase substantially іn рrеgnаnсу, ѕо women ѕhоuld аіm tо соnѕumе аt lеаѕt 600 mcg of fоlаtе frоm their rеgulаr dаіlу dіеt. Fоlаtе is fоund naturally in dаrk grееn vegetables аnd сіtruѕ fruіtѕ.

Read Also: Best Sleeping Position for Pregnant Women

4. Sweet Pоtаtоеѕ:

Arе ѕwееt роtаtоеѕ ѕаfе tо consume durіng рrеgnаnсу? Swееt роtаtоеѕ are соnѕіdеrеd ѕаfе fоr соnѕumрtіоn durіng рrеgnаnсу аѕ they аrе rісh in vіtаmіnѕ A and C, аnd fіbеr. Also, prеgnаnt women rеԛuіrе more роtаѕѕіum thаn оthеr wоmеn оf thе ѕаmе аgе. Swееt potato соntаіnѕ роtаѕѕіum, whісh helps to mаіntаіn fluіd bаlаnсе аnd nоrmаlіzе blооd рrеѕѕurе. Brеаѕtfееdіng moms ѕhоuld take mоrе роtаѕѕіum.

5. Broccoli:

Brоссоlіѕ аrе оnе оf the best hеаlthу fооdѕ fоr рrеgnаnt wоmеn. Nоw that уоu аrе рrеgnаnt, уоu’d be wondering how Brоссоlі саn hеlр. They are rісh in vіtаmіnѕ A, C, K, B6, folate, and dіѕеаѕе-fіghtіng аntіоxіdаntѕ thаt аrе nесеѕѕаrу for a hеаlthу pregnancy. Also, broccoli hеlрѕ еlіmіnаtе many of thе рrоblеmѕ рrеgnаnt wоmеn fасе, such as diabetes, оѕtеороrоѕіѕ, anemia, and so оn. It helps рrеvеnt constipation too.

6. Eggѕ:

Eggѕ аrе аn excellent аltеrnаtіvе protein ѕоurсе; thеу contain аll thе еѕѕеntіаl аmіnо acids уоur bоdу needs аnd especially сruсіаl for уоur baby’s development. Amіnо acids соntаіnеd іn рrоtеіn аrе the buіldіng blосkѕ of our bоdіеѕ’ сеllѕ; уоu must еаt protein-rich fооd to help your baby develop well.

What to know?

It іѕ essential durіng рrеgnаnсу to keep a сhесk on whаt уоu eat. Sіnсе саlоrіе аnd nutrіеnt needs аrе іnсrеаѕеd, уоu must сhооѕе nutrіеnt-dеnѕе, hеаlthу fооdѕ. So, make ѕurе you аrе gеttіng еnоugh еѕѕеntіаl nutrіеntѕ аnd vitamins tо hеlр уоur bаbу grоw.

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Benefits of Homemade Food for Babies & Toddlers

It is always faster and easier to give babies cereals and store-bought food, especially when you don\’t understand what your baby likes or you don\’t know what food is healthier to introduce your baby to after weaning him off breastmilk.

Introducing homemade food to your baby has several benefits for your child and you, the parent. Here are some of the benefits of homemade foods;

Nutritional value

Nutritional content in homemade food has a higher chance of containing more nutrients than baby food from the store shelf. Shelf-stable baby food is heated at very high temperatures to prevent food poisoning and infections from bacteria, fungi, and possibly viruses. This process of heating destroys proteins, vitamins, minerals, and antioxidants needed for brain development and growth in children. Cooking your baby\’s food at home enables you to monitor the temperature. You are also responsible for all that goes into the food, and you determine how rich it is in nutritional value.

Prevention of allergies

You should know about the food allergies within the family. This knowledge enables you to stay away from certain things when preparing food for your baby. In case your child develops an allergy after eating a particular food, the allergen can easily be traced. But if your child reacts poorly to the baby food you bought from the shelf, the allergen wouldn\’t be easily traced because of all the numerous additives present.

Healthy and fresh meals

Who wouldn\’t love a freshly prepared food? Even infants and toddlers do. Making your child\’s food at home allows you to give him healthy meals. You could give your child a gluten-free diet from your kitchen, protein-packed snacks, vitamins rich meals, fruit puree, all of which is healthy, fresh, and he will love it. Healthy meals make your child\’s skin glow, limit how easily he can come down with an infection, and prevents fat deposits in the wrong places while at the same time helping the brain and physical development.

Related Article: Learn Early Nutrition and Meal Plan for Your Baby

Maintain taste of food the baby is used to

A child is used to the taste of the mother\’s food from the womb and the breastmilk. Introducing that baby to meals cooked at home wouldn\’t be strange. Many babies resist shelf stored baby food because of the sudden change from what they used to know. Some children eventually settle the baby food bought and some resist and would prefer being fed with meals made at home. Never make the mistake to force-feed an infant or toddler who rejects baby cereals and foods. Take time to find out what the child likes and prepare his food for him. Also, create a variety of taste for him. Don\’t stick with making one type of meal.

Homemade food has a better flavor.

I am almost certain you prefer the taste of freshly barbequed chicken or fish to canned sardines and portions of bacon. That is the same way a baby feels about his best homemade food and the baby food in cans and plastics. Food store on the shelf with a shelf life of two or more years says a lot about all the processing it has undergone to stay that long, and that is not the best call when talking about eating healthy.

Less consumption of chemical additives.

A child deserves to eat healthily. Eating healthy isn\’t only for adults. If you want your toddler to consume less of the chemical additives present in the world today, then you need to take time to be responsible for making your toddler\’s food. Store-bought baby foods have preservatives, nutrients that aren\’t from natural sources, but are synthesized. We all are aware of how all these additives and biochemicals have largely impacted the world. Lowering body immunity, triggering things that have caused many health challenges today. Consumption of some of these things as a baby can come back to haunt later in adulthood. 

A child\’s body might not be able to breakdown some of the biochemical and chemicals used in preparing and preserving baby food. Most of these molecules that aren\’t broken down are stored in the body, which could later cause damage. But feeding your child with homemade food reduces the chances of a child\’s exposure to these additives.

Read Also: Foods That Will Make Your Kids Grow Tall

Meal plan

Do you introduce a healthy meal plan for your child because you want the child to eat right? Then preparing the food by yourself at home makes your target achievable. Instead of cutting back on the serving of baby foods and cereals, you should give your child protein-rich home-cooked meals. That would keep him fuller for longer with the possibility of not being overweight in view. 

Factors that can prevent you from giving your child home-cooked meals especially if you are a working mother are

  1. Time: you might not have the time at your disposal to prepare meals for your child regularly, especially if you have a clingy or crying baby. A well-prepared meal plan is the best to guide you on what to cook, even on the busiest days. 
  2. Storing freshly made food in the freezer or refrigerator, which you might not like.
  3. Many times organic food and fresh fruits are not as cheap as you would prefer them to be so that you can save cost.
  4. Possible contamination from pathogens which could cause diarrhea and vomiting.

The benefits of homemade food for your baby outweighs all your fears. Put all the necessary hygienic conditions in place, put away your worries, and make out time to cook the meals, and you will raise a happy and healthy. 

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healthy meal plan for babies within 6-24 months of age

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Signs your Baby is Malnourished

Signs your baby is malnourished

Proper nutrition or balanced nutrition is essential for a child\’s proper mental and physical development. When your child becomes a picky eater or is not eating well, you might just want to let him be or allow him to feed on some sweet things he prefers, but this isn\’t a healthy choice for him because this could lead him to become malnourished. Malnutrition would lead to infections and reinfections, weight loss, and low volume of blood in the body.

What is Malnutrition?

Malnutrition is a state of the body not getting adequate quantity or needed amount of essential vitamins, minerals, proteins, carbohydrates and lipids required for the body\’s function, survival, and to maintain healthy tissues and organs.

Because malnutrition is not a disease that comes with fever and cold, you might not realize it quickly. These are malnutrition symptoms you should look out for before it gets really bad.

Your baby is always complaining of stomach aches and not eating well because of it:

Frequent stomach ache in your toddler could mean several things, including an infection. But if your child is not eating because of it, it only means he isn\’t well-nourished. The stomach ache could also be a symptom of malnutrition. Talk to your doctor about that complaint that is already going for more than a week.

Underweight or losing weight:

There is an average weight required for children. If you notice your child is falling back on the chart or is suddenly losing weight, you should talk to your doctor for proper evaluation. Not eating properly or a balanced diet could cause it.

Your child is not eating well:

I have learned that this should be a concern if a child isn\’t feeding well. My son only ate little of the food he took to school, and sometimes he wouldn\’t touch the meat. At home, he would only want to take liquids. When he asked for food, and I served him, he only picked at it. Until we ended up being admitted to the hospital twice in a month and the doctors said his blood was below minimum, did I realize why he wasn\’t eating well? When you notice your child is having trouble eating, get him to see the doctors, some multivitamins might help him back on the food track.

Related Article: Common Diseases in Babies and Symptoms

Your child isn\’t growing taller:

Children experience growth spurt from time to time. Children are continually growing taller. If you notice your child is not outgrowing his or her clothes then, you should see a doctor for proper evaluation.

Not as active or agile:

Children are active and burn their calories differently. If your toddler who is usually engaged, playful and cheerful begins to withdraw, is less active, slow, and begins to sleep more than usual and you can\’t notice any visible illness, this becomes a source of concern. Take your child for proper evaluation. Many times it is an indication of malnutrition.

Edema:

Edema occurs in children with acute malnutrition. It is a condition where there is water retention in the tissues of a person and, in this context, in the tissues of a malnourished baby. When you notice this, you should take your baby to the hospital without delay. The doctor is most likely going to admit the baby for some days to monitor the progress of your baby and to make sure the baby is stable and safe.

Causes of Malnutrition

Children from 6 months to 59 months can experience malnourishment. There are various causes of malnutrition that affect children. We will discuss some below.

Related Article: Benefits of Homemade Food for Babies & Toddlers

Lack of breastfeeding:

Babies derive all their nutrients and protection from their mother\’s breastmilk within the first six months of life. Babies who are unable to breastfeed for any reason can become malnourished.

Digestive disorders:

Digestive disorders like Crohn\’s disease prevent the body from absorbing nutrients from food consumed leads to malnutrition. Frequent diarrhea and vomiting as a result of digestion problems can also lead to malnutrition.

Irregular feeding:

It is possible to have problems with your baby\’s feeding habits. Either they are not eating well, being a picky eater, or eating at odd times, which can lead to indigestion. When a child doesn\’t feed well, the likelihood of experiencing malnutrition is high.

A poor or unbalanced diet:

If you stick to one meal and you don\’t balance it with vegetables, fruit, and sources of protein, you will be increasing your child\’s chances of being malnourished.

Sickness:

Illness can cause a child to lose appetite and desire for food. Worm infestation can cause a child not to eat. As said earlier, not feeding well will lead to malnutrition. Chronic and long-term illness and treatment processes can affect the nutrition of a child.

Related Article: How to Treat Diarrhea in Infants

How to treat malnutrition in children

Discover the root cause of malnutrition before adequate treatment can commence. Take your child to see the doctor so that the proper treatment plan can be administered.

  • If there is an underlying sickness or disease, it is treated to enable the appetite of your child to return.
  • Ensure every of your child\’s meal has all the classes of food.
  • Take time to prepare your child\’s diet. If your child is a picky eater then take time to find out what he likes, make your child a variety of food.
  • Breastfeeding is an excellent place to start if your child is nursing. If they aren\’t feeding directly from the breast, then you should express your milk into a bottle for your child.
  • Monitor what you eat that could be putting your baby off breastfeeding
  • For children that have difficulty feeding, the hospital put in place measures to help the child feed properly.
  • The doctor can prescribe multivitamins to enhance your child\’s appetite and give him some nutrients
  • Include vegetables and fruits into your child\’s meal plan.
  • Deworm the child if the child is suffering from worm infestation. It is advisable to deworm a child every three to six months.
  • Help your child take lots of water.

Classes of food: Carbohydrate, protein, fats and lipids, vitamins, minerals and water

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Spicy Foods, Herbs Nursing Mothers Should Avoid

food for nursing mothers

Sometimes your baby is fussy, crying, having diarrhea, having difficulty going to the toilet, and experiencing general discomfort, and you can\’t lay a finger on it. It is time to sit back and check the list of what you eat. When you were pregnant, you were probably given a list of things to avoid in your diet, and you thought to yourself that it would all end after pregnancy.

Sorry to burst your bubbles, but as a nursing mother, it is essential to monitor what you eat. Below we will discuss a list of foods to avoid while breastfeeding

Fish high in mercury 

Fish is a good source of protein for you and your baby. You should stay away from the shark, king mackerel, tilefish, swordfish, marlin, Bigeye tuna because of the high level of mercury present in them. Mercury isn\’t safe for babies because mercury can affect the brain and central nervous system development. Mercury can pass from mother to child through the placenta in pregnancy and breastmilk in nursing infants. 

Alcohol

Alcohol is not recommended for nursing mothers because a certain amount of alcohol enters into the breastmilk. It is best not to drink alcohol, but if you must take, then you either breastfeed your infant first or wait at least two hours after taking alcohol to breastfeed. Alcohol can affect a baby\’s brain development, cause restlessness, and fussiness.

Dairy and dairy products

Babies display little or no tolerance to cow\’s milk. You should stay away from cow\’s milk and its product for some. Take in small quantity to see how well your baby tolerates lactose from cow\’s milk in your breastmilk. Some babies experience diarrhea, gas in their stomach, fussiness, and a whole lot of discomfort. 

Soya beans or soy protein

It\’s best to avoid giving your baby soybeans directly or through your breastmilk. You are looking for a great source of protein that will serve you and your baby, and because of the high nutritional values and great taste, you go for soybeans. Some babies have shown allergic reactions to soy protein. Soybeans can also cause constipation in babies, rashes on the skin, especially for babies less than a year old.

Coffee and tea

Coffee and tea are not totally off-limit to nursing mothers, but it is in the best interest of mothers to avoid them because of the presence of caffeine. I can understand if the first thing you want to take in the morning is a hot coffee after staying awake most of the night. Consider that your baby that is less than nine months old and cannot metabolize the caffeine that would be passed to your baby through your breastmilk, you want to find a healthier alternative for would be right for you both. And when you are ready to start taking coffee while still nursing, you should not take more than three cups in a day or switch to decaffeinated. For tea, there are healthier herbal options like green tea to the black tea. Caffeine can disturb your baby\’s sleep schedule, make her restless, and cause her to be colic.

Garlic

It has a lot of health benefits, including fighting infections and boosting the production of breastmilk. But garlic is more beneficial to the mother than the nursing baby. The smell of garlic in the breastmilk can put off a baby from nursing. Garlic also causes colic and stomach upset in some babies. While you should stay off the garlic and find other options to supply you with the benefits found in garlic, you might still want to take garlic but in small quantities.

Peppermint

A little amount of peppermint that you consume is not harmful to your baby. It is when consumed in large quantities that it causes gas and upsets your baby\’s stomach. Peppermint is also known to reduce breast milk. The taste of peppermint in your milk can also put your baby off breastfeeding.

Parsley and Sage

There is no documented evidence that parsley and sage affect a nursing infant, but it is known to decrease milk supply. A high quantity of parsley can stop the flow of breastmilk. You should take parsley and sage in a minimal amount.

Fenugreek

It is known to cause high blood pressure as well as low sugar in the blood of nursing mothers. Nursing babies are not left out of its effect as it causes diarrhea and colic in babies.

Black Walnut

Black walnut is a plant used for an herbal treatment. There isn\’t much about the negative effect of black walnut on nursing mothers and babies; that is enough reason to be mindful of consuming it. You shouldn\’t apply it to your skin or ingest it if you are pregnant or nursing, because this is, will reduce the likelihood of eczema erupting on your baby\’s skin or any other adverse effect.

Comfrey ointment

Mothers use comfrey ointment in the herbal treatment of sore nipples occurring from breastfeeding. But it is one of the herbs to avoid while breastfeeding. It is known to be passed from mother to nursing baby, and it is associated with causing liver damage in babies. In place of comfrey treatment for sore nipples, you should use lanolin or coconut oil on the sore nipple daily until it heals.

Signs your baby is having stomach upset

  1. The baby is crying with the legs up
  2. The stomach is swollen
  3. Unable to sleep and eat
  4. Frequently passing gas and not going to the toilet for days
  5. Diarrhea
  6. Vomiting
  7. Shows signs of pain when you touch the tummy.

You can help your pain find relief by

  • Lying her on the tummy
  • Look into what you have been eating and cut back on spices, caffeine, and herbs
  • Avoid gassy foods to see if she would feel better
  • Find ways to help your baby poop
  • Eat more fiber-rich foods and drink more water
  • Hold your baby close to you with her stomach touching yours. It gives them some relief.
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Keto Cookbook: Healthy, delicious, keto versions of your favourite meals

Nothing feels right, like eating a sumptuous meal dripping with all its sweetness and yet healthy. People eat for various reasons; some eat to keep their stomach full, satisfy hunger or cravings, and some eat to lose weight and stay healthy.

We want you to eat, enjoy your food while you are on a healthy meal treat, and be satisfied even with little portions. If you are reading this, I suppose you are on a weight loss journey or finding ways to keep fit. You are what you eat. This statement couldn\’t be truer. Many health-related issues stem from what we consume into our bodies.

Eating for Weight loss

Many weight-loss methods have come up within the past decade, and everyone tries to find out what works for them. One of them that has proven to work with many is the keto meal plan.

In case you are wondering what keto diet means, it is short for a ketogenic diet. A ketogenic diet is simply a diet with low or no carbs, moderate protein, and a high-fat diet offering many health and weight loss benefits.

How does Keto diet work?

The process by which the keto diet works is called ketosis. Your body runs on the carbs you consume daily. When you take fewer carbs, it means your body will quickly run out the fuel pushing its engine. But because the body must function and your brain must survive, it starts to break down the fat and protein. This process helps you lose weight. 

Many times, the Keto diet helps you lose weight more than other foods because it takes more calories to convert fat into energy that it takes to convert carbs into energy. Fats and protein are also more filling, and you get to eat less quantity of food and less hungry.

Benefits of Keto diet

While a keto diet is perfect for women on a weight loss journey, that is not the only pros from the keto meal plan. Keto diet has many health benefits and body serving goals. Keto meals are good servings for diabetic and prediabetes patients by boosting the sensitivity of insulin in the blood and cause fat loss, especially for Type 2 diabetes. Other health conditions that research has shown keto meals have affected positively are heart disease, Alzheimer\’s, certain cancers, Epilepsy, Parkinson\’s disease, acne, and brain injuries. The keto diet has improved their symptoms significantly and helped their overall wellbeing.

What to avoid on a keto diet?

You want to avoid certain types of food when you are on a keto diet. It would help if you avoided Soda drinks, regular snacks, ice cream, food form grains and starch, fruits, peas, kidney beans, potatoes and other tubers, carrots, vegetable oils, processed condiments, and Alcohols. 

What Should you be eating on a keto diet?

It would be best if you got the Keto Cookbook that promises you and your family great tasty meals

  • \"\"
    Essential Keto Cookbook

Keto meal with all its benefits doesn\’t go down well with some people because of the taste. There are several keto ingredients which are not so healthy and keto recipes which your family and even you might not enjoy, not only because they are boring but because they don\’t give the satisfying taste you desire from your meals.  Here is this great Keto recipe book, \”The Essential Keto Cookbook,\” which has 105 savouring mouth recipes that promise to change the way you and your family perceive keto meals. A recipe book that is written out of passion and the need to find a solution will be worth it. You can lose weight, eat healthy while enjoying your meal, and having great family time. You can get your free copy of the book HERE while you only handle shipping.

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