Nourished Starts

Home
Canada
North Vancouver, BC
Nourished Starts

Registered dietitian providing evidence-based information on infant, child and family nutrition.

03/01/2024

✨SNACKS✨

Balanced snacks are important! When you offer balanced snacks, it is more likely that your child will be more satisfied between meals. Also, even if your child doesn’t eat much at a meal, you will be providing them with an opportunity to eat a balanced snack in a few hours, which can help meet their nutrient needs.

💫💫Comment “snacks” below and I’ll you the link to my free SNACK GUIDE! This ebook will will provide you with a simple framework to help you build healthy and balanced snacks for your child! This guide is meant for toddlers 12 months + and includes information on HOW and WHAT to feed your child at snack times.

Keep in mind that you don’t have to follow this framework for every single snack. Allow for some flexibility in feeding schedules ✨

02/12/2024

Your baby & toddler do not need bland foods! Herbs & spices are a great & easy way to add flavor to your baby & toddler’s food while watching the salt and without adding unnecessary sugar! Start with very tiny amounts and work your way up.

Herbs are also a source of vitamin and minerals and have antioxidant properties.

You can help your baby expand their taste buds by introducing diverse flavors as early as 6 months when they are just starting on solids!

Research also suggests that introducing rich flavors early on can help with raising more adventurous eaters & less picky eating.

On this plate (appropriate for 6 months +):
✔️Tomato wedges with garlic powder
✔️Hummus with dill
✔️Potato & green bean frittata with turmeric

What are some of the herbs & spices you commonly use in your culture? Please share below 👇🏼🧡

02/06/2024

What makes toast so awesome for babies?

✔️Toast can be a great vehicle to add nutrition to the baby’s diet (especially high iron & high fat foods that are crucial for their development). It is supper versatile too!

✔️Toast strips are the perfect finger food and by adding nutritious toppings, you are making it much easier for them to get food into their mouth & make every bite count.

✔️Toast is a great vehicle to introduce a variety of flavours & textures!

✔️It’s an easy way to introduce high allergenic foods!

There are so many foods you can spread/mash on toast. Here are a few ideas:

1) Hummus
2) Avocado + h**p hearts
3) Peanut butter + cinnamon
4) Full-fat yogurt + chia jam

What are some of your favorite toast toppings for your little one? 👇🏼💛

02/02/2024

Did you know that SARDINES can be one of the best foods to introduce to your baby?

Sardines can be introduced as early as 6 months. Note that sardines are finned fish and considered a common allergen, so best to introduce them early and with care!
Sardines are a nutrition powerhouse. Here are some of the health benefits:

✔️High in omega-3 fatty acids, which are important for brain and eye development

✔️High in calcium and vitamin D for healthy bones. Sardines are one of the few foods that are naturally rich in vitamin D

✔️High in iron - babies need iron for brain development, maintaining a health immune system, and growth

✨Have to introduced sardines to your baby yet? Please share your experience below! ✨

01/29/2024

Our kids pick up on when we talk about own bodies or other people bodies negatively. This can form the way perceive themselves and others. It can affect how they think their bodies should or should not look like from a young age.

My daughter told me about her teacher and said: “mum, you know Mrs …. ? She lives in a larger body 😳❤️

She was also curious about one of her classmates and was telling me “she’s shorter than everyone else in our class”.

I told her that’s right. Some people live in larger bodies, some live in smaller bodies, just like some people live in taller bodies and others live in shorter bodies. ALL BODIES ARE GOOD BODIES.

As parents, we can have an important role in encouraging body positivity in our children ✨

01/25/2024

Iron is one of the most important nutrients for infants, as their iron stores begin to deplete around 6 months. At this time, your baby’s iron needs can be met through introducing soft finger foods or pureed foods, rich in iron. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Iron is an incredibly important nutrient, as it helps prevent anemia, a condition where there are not enough red blood cells to carry oxygen throughout the body. Iron is required to support healthy brain 🧠 & immune system development and overall growth! Anemia in babies & children can lead neurological problems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Regardless if you’re doing baby led weaning or the traditional weaning method, you can still ensure that your baby gets the right amount of iron in his or her diet! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Iron-rich complementary foods include:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥩🍗Heme- iron, found animal products including beef, bison, chicken, fish, sardines, Turkey and tuna. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️This type of iron is better absorbed in the body & not generally affected by other factors.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳🥜Non- heme iron including iron-fortified infant cereals, legumes (dried beans and peas, lentils, chickpeas), eggs yolks, tofu, tempeh, wheat germ, seeds like h**p hearts, tahini, nut butters, edamame.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️This type of iron is not as well absorbed as heme iron and the absorption is greatly affected by dietary factors⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What iron-rich foods does your baby enjoy?

01/24/2024

Have you ever wondered about “baby yogurts” on the market?

Many of these baby yogurts are flavoured and if you look at the ingredient list they have “added sugars” that are not needed for baby. They are also much more expensive than regular yogurts.

If you do buy baby yogurts, look for the unflavored ones that have no added sugars and other additives like coloring and flavouring.

✔️We recommend making your own fruit yogurt. It’s cheaper and more nutritious! Opt for whole-fat plain yogurt and mix in some mashed fruit like raspberries. You can also use thawed frozen fruit.

Let me know your thoughts ✨

01/20/2024

As I pediatric dietitian, I get this question asked all the time! “What can I use instead of egg in recipes?”⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Overall, if there are no egg allergies or other reason to avoid eggs, they are a great food to include in your child’s diet. Eggs are a common food allergen, so to be introduced with care. It’s now recommended to introduce eggs early and often to reduce the risk of allergies later on. I’m a big fan of eggs myself, they are super nutritious and very easy to prepare! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the same time it’s important to acknowledge that some babies have egg allergies and some families choose to avoid eggs for cultural/ religious reasons or follow vegan diets that don’t include eggs as part of their diet. For this reason, I decided to create this post to give you a few options as egg replacements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 egg:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ 1 tablespoon of ground flax + 2.5 tablespoons of water. Let sit for at least 5 minutes to thicken ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️1 tablespoon of chia seeds + 2.5 tablespoons of water. Let sit for at least 5 minutes to thicken ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️3 tablespoons of Aquafaba (liquid from cooked legumes)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️1/4 cup mashed bananas ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️1/4 cup unsweetened applesauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️1/4 cup soft puréed tofu ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Save this post for when you may need it or share with a friend that may find helpful 🧡

01/18/2024

Do you stress about your child not eating certain meals OR eating very little or too much?

Here’s a friendly reminder that it’s not your job to get your child to eat. I get a lot of messages, asking “how much I should I feed my child”. The “how much” is up to your child.

✔️Your job is to offer balanced and consistent meals & snacks throughout the day.

✔️Your child decides if they want to eat and how much.

We recommend following the “division of responsibility” at mealtimes. It makes mealtimes so much more relaxed and stress free.

You do your part and allow your child to do theirs 🧡

01/16/2024

Here’s some breakfast inspiration for your little one & options for the whole family to enjoy! Please save and share if you found useful.

When offering breakfast, try to aim to include:
✔️protein
✔️fat
✔️fiber

Don’t worry if your breakfasts are not exactly like this! Every day is different. Try to aim for variety. Babies & toddlers need a high energy and high fat diet so adding healthy fats and high energy foods can be very helpful in helping them meet their nutrient needs.

For example:
- if you are having eggs try to add something on the side like some fresh fruit
- if having toast adding some high protein/fat foods like peanut butter or avocado!

-Oatmeal can be a great option and lots of ways you can modify and vary! I love adding milk, cinnamon, mashed banana & some cocoa powder and sometimes even some peanut butter mixed in! You can also add chia seeds.

-Pancakes, waffles and breakfast muffins can be a great way to add different food groups into our child’s meal and you can freeze for later for another breakfast or snack!

-yogurt is so easy and can be supper versatile. Choose high fat options. You can add in some thawed frozen berries, fresh fruit and/or peanut butter & cinnamon. Sprinkles like chia seeds and h**p hearts are great additions too!

Here’s an example of a week:
🥣Oatmeal
🍳 eggs
🍞Toast
🥣Yogurt
🥞 pancakes
🧇 Waffles
👩‍🍳muffins

Don’t forget to swipe for some plate inspiration❤️

All these options can be modified based on age and chewing skills for baby or toddler :)

What are some of your go to breakfast? Please share 👇🏼

01/12/2024

Starting solids with your little one? Here are 5 easy finger foods to start:

Avocados 🥑
Chicken drum sticks 🍗
Steamed Broccoli 🥦
Egg strips 🥚
Steam roasted carrots 🥕

Did you know that baby’s fine motor development influences the size & shape of food you offer your baby? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️Palmar grasp 🤛🏼: Babies typically start using this grasp when staring solids, around 6 months of age. This is why it’s encouraged to start offering stick/spear shaped foods or foods that are the size of an adult finger early on. We want to sure that the food is soft and passes the squish test! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
NOTE: Eggs are one of the top allergens. Early introduction recommended and continued exposure if tolerated well with no issues.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are some of your baby’s favourite finger foods when starting solids? Share in comments below 💛

01/08/2024

Hands up if you are concerned about your child eating too little or too much? 🙋🏿‍♀️🙋🏼‍♀️🙋🏽‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a pediatric dietitian, I get this question all the time: “how much should my child eat?”. Parents worry & wonder if their child is eating enough or too much.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The truth is there is no “right” amount. Sometimes they don’t touch a thing on their plate, sometimes they only eat one or two items, and other times they ask for double portions or more! All of these are NORMAL KID’S APPETITE. Each child has a different growth pattern.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Children are intuitive eaters and very good at regulating their intake. Variations in their appetite is normal and expected.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also, there are other factors that affect your child’s appetite from meal to meal, like being tired, excited, scared, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of focusing on one meal, try to look at your child’s intake over a course of a few days. Trust your child to listen to their hunger & fullness cues 🧡

12/20/2023

Iron is one of the most important nutrients for babies when they starts solids & as they grow into toddlers. Iron deficiency is also the most common deficiency in babies and toddlers!

Iron is important for brain and immune system development. Iron deficiency can cause neurological problems in children hence its important to ensure adequate intake from foods. Iron deficiency can also cause anemia, that’s when the body does not have enough red blood cells to carry oxygen in the body!

Here are 4 ways that you can help increase iron absorption:

✔️ Use an iron cast - Cooking in an iron cast can increase iron absorption as some of the iron from the pan can leach into the food.

✔️ Add vitamin C rich foods to high iron foods- vitamin c foods like broccoli, red peppers, cauliflower, kiwi, oranges, can increase iron absorption, especially when paired with plant sources of iron.

✔️Use a lucky iron fish - this is a small iron cooking tool that when dropped in boiling liquids like soups, stews or even water with some acidity can add iron to the baby and toddler’s diet.

✔️ Iron-fortified cereals can be a great addition to your child’s diet to ensure they are getting enough iron. You can use infant cereals as a replacement for flour (half of the flour that the recipe calls for) in cooking and baking. I love adding infant fortified cereals to pancakes & muffins.

Let me know if you use any of the strategies below and if you have any questions ❤️

12/15/2023

Do you get frustrated with your child asking for the same food over and over again?

One strategy that may help is that instead of asking “what would you like for breakfast or dinner?”, which may end up being the same thing over and over again like plain pasta or fruit loops/cereal, you can say “we are having oatmeal for breakfast, would you like bananas or Apple slices with it ?” This way, you are still in charge of what’s on the menu, but it gives your child a sense of control & you are giving them options!

Sometimes it’s okay to serve them what they want too. In this case, if they asked for something like Mac and cheese, I’d offer some sides like chicken/edamame for a high iron food and a fruit or veggies like berries or carrots to go with it.

This is being considerate, not catering 💛

12/13/2023

Wondering what a balanced meal looks like for baby? Here’s what to consider when building a meal for your baby:

1- High Iron foods - one of the most important foods for babies are high iron foods. Babies iron stores start to deplete at around 6 months.

*Example : EGGS: At 6 months offer finger/stick shaped. Omelette strips are perfect at this stage. Eggs are a high allergic food so remember they can be included in diet once offered individually and tolerated.

2- Vitamin C rich foods- include fruits and vegetables, with a focus on vitamin C rich foods, which can help with the absorption of iron.

*Example : BROCCOLI : At 6 months offer soft steamed. Broccoli is high in vitamin C & a perfect finger food for babies to hold in the early days of starting solids.

3- High- energy foods- babies are growing at a fast rate and it’s important to make every bite count with high-energy foods so they get meet their high energy and high fat needs.

*Example : AVOCADO: At 6 months offer finger/stick shaped. Avocado spears are perfect at this stage & a great energy-dense food.

Need more ideas on how to build your baby’s plate? STAY TUNED for my ebook on building your baby’s plate with lots of inspiration and information 💛

Address

North Vancouver, BC

Website

http://www.nourishedstarts.com/

Alerts

Be the first to know and let us send you an email when Nourished Starts posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Nourished Starts:

Shortcuts

My Story

In a nutshell, I am a Registered Dietitian & Nutrition Consultant with a Master's degree in Public Health. My philosophy is adopting a real, whole foods approach. Personally, I eat more of a plant-based diet . My goal is to help you build a healthy relationship with food. If your relationship with food has involved guilt or fear, it’s time to bring joy back to eating.

Do you eat when stressed? "Emotional eating" is a very common reason why many people overeat. That’s why most of the time telling people what to eat is not the solution.

I do not believe in categorizing foods into “good” and “bad” foods. The exception is when it’s medically necessary to avoid certain foods or if you feel that some foods don’t agree with your body. It’s important to listen to what your body is trying to tell you!

In my twenties, my eating habits were more restrictive and I would often eat or avoid certain foods & exercise for the wrong reasons. Now, my daily practice is to focus on how eating or exercising makes me “feel”. I use the word "practice" as not every day is perfect, even for me as a dietitian - that’s the reality!

Ideally, the goal is to eat foods that nourish & nurture your being and avoid foods that don’t make you feel so good, rather than focusing on a number on a scale.

As a dietitian, I am passionate about helping to debunk diet myths and common misconceptions about nutrition. The goal is to help you find an approach that is a good match for YOU! There is no such thing as a "superfood" as the magic bullet or "the best diet". From low carb to paleo, gluten free & keto (...and the list goes on), there is always a trendy diet out there, and while a specific diet may be a good option or choice for one individual (and even medically necessary), it certainly doesn’t mean that it is the best choice for everyone!

As to my experiences, I hold positions as both as a community and clinical dietitian and also work in private practice, hence working with varying populations.

Thank you for taking the time to read my story and I look forward to hearing yours!

With love,

Mana Bayanzadeh, RD