NUTRITION FUNDAMENTALS FOR MUMS AND BUBS
Optimal nutrition for Mums and Bubs (but applies to everyone!)
My philosophy on nutrition is pure and simple. It is all about eating real food that is naturally occurring. Basically, a diet that is loaded with fresh fruit and vegetables and high-quality protein. Everything in moderation.
I would like to talk about a few common nutritional myths and breakdown the facts for those of you that are hearing mixed messages or unsure what to believe.
MYTH:
Fat should be reduced in the diet to maintain weight, healthy heart function and low cholesterol.
FACT:
1. Where you find low-fat products there is an increase in sugar content, which is immediately turned into fat and stored in the body. The result of consuming ‘empty calories’ has been shown to lead to weight gain, diabetes and cardiovascular disease.
2. Fat is fundamental for nervous system function, correct hormone balance, for babies it enhances IQ, concentration and focus and enhances immunity and reduces inflammation in the body.
3. GOOD FAT Vs BAD FAT. The right types of fats are therapeutic and fundamental to many biochemical pathways within the body. Examples of GOOD FATS e.g: Omega 3 and Omega 6 found in avocados, fish, nuts & seeds, tahini. Examples of BAD FATS e.g: Trans fatty acids found in margarine, cakes, biscuits, fast food, etc. They have no health benefits whatsoever and have been proven to cause free radical damage in the body.
SATURATED FAT found in animal products, butter, coconut oil, dairy products – I always recommend that animal fats should be organic and chemical-free. Animals and humans store toxins in the fat of the body therefore if you are eating non-organic then you are consuming fats, chemicals and toxins that have been given to the animal.
MYTH:
DAIRY is the best source of calcium
FACT:
No! Dark leafy green vegetables and some types of legumes are two sources of calcium that are great alternatives. The calcium contained in dairy products can be difficult to digest for some and therefore other foods can provide beneficial calcium in the diet. Examples include sesame seeds (tahini), sardines, salmon, nuts, spinach, chia seeds and beans (pinto, kidney).
MYTH:
TOO MUCH MEAT?
If you are giving your baby chemical-free, organic, high quality slow-cooked meats then they can eat as much as they want to!
Trust your baby: they don t have emotional attachments with food because they are merely eating to survive. So try to remove your emotions from food and let them eat as much as they want of a particular food (because in a week or a couple of days they may not want it anymore!)
OFFER A SMORGASBOARD so they can choose intuitively what they really need.
On the topic of organic VS non-organic
I understand that it’s not always possible to purchase organic (cost, seasonality) but I do recommend that if you do have the means, purchase the following foods from an organic source: meat, dairy products (especially butter), broccoli, berries and eggs.
The Environmental Working Group also have an annual study whereby they rate the “Dirty Dozen” (strawberries top the list) and the “Clean 15” across a range of fruit and vegetables. This helps consumers to understand the crops that contain higher concentrations of pesticides and therefore are best to buy organic. Then there’s the Clean 15 group that are safe to buy conventional produce. Check out that information here.
If you are buying conventional produce, you can rinse your fruit and vegetables with a mix of apple cider vinegar and water to remove pesticide residue or I use the Thieves Fruit and Veggie Soak from Young Living. A little bit goes a long way, you simply mix 1½ teaspoons for every litre of water and soak for 1-2 mins then rinse with clean water.
More information?
If you would like to discuss your family’s nutritional needs or require more information, please book an appointment here
Image by Aline Ponce from Pixabay
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