Fish Guidelines

A KidNutriYum reader has asked me to discuss how much fish our children should be eating on a weekly basis.  Fish is high in Omega 3 fatty acids which are important for brain and eye development in children.  It is also low in saturated fat, high in protein, and high in vitamin D. Nonetheless, there has been increasing concern about the levels of mercury found in fish.  The good news is that these levels vary greatly based on the following criteria:

• The type/breed of fish
• Whether the fish has been farmed or is wild
• The fish’s origins (Pacific, Atlantic, Caribbean, etc.)

The benefits of eating fish on a regular basis far outweigh the risks as long as we respect certain guidelines. The following website is an excellent reference guide to help you determine which fish your children (and your entire family) should be eating:

http://www.doh.wa.gov/ehp/oehas/fish/fishchart.htm

It is important to note that the website lists fish that young children (and women of childbearing age) should avoid altogether because of their high mercury levels.  There are various advocacy groups that believe that this list should be expanded further to include the following:

• Tuna
• Striped Bass
• Bluefish
• Chilean Sea Bass
• Golden Snapper
• Marlin
• Orange Roughy
• Amberjack
• Crevalle jack
• Spanish Mackeral
• Walleye

A serving of fish for 1-2 year olds is 1 ounce, for 3-6 year olds is 1.5 ounces, and for kids over 6 years old, 2 ounces.  Alternatively you can look at the website’s chart and estimate the serving size based on your child’s weight.

Depriving your children and your families of fish because of a fear of their mercury levels is not recommended.  In fact fish provides some very essential nutrients to a child’s diets that should not be ignored.  Moderation is key, and sticking to the guidelines provided will help ensure that your child is eating properly for optimal growth and development!

Iron For Kids

So far I have touched on various staple items that we all have on our grocery list.  After all, when we go to the grocery store, we’re not just buying food for our kids.  And if we weren’t previously eating properly, now’s a great time to make some changes for the whole family!

Today let’s turn our focus specifically to the importance of Iron for our kids.  Why is it important?  How much do they need?  What are the best sources of iron, and how can we ensure that they’re getting enough?

Iron plays a very important role in a child’s physical and mental development.  Babies, young children, and even teenagers are more likely to develop an iron deficiency since their increased needs are not necessarily met by their diets.

The following is the RDA (Recommended Daily Allowance) for Iron:

• Infants 0-6 months 0.27 micrograms/day
• Infants 7-12 months 11 micrograms/day
• Children 1-3 years 7 micrograms/day
• Children 4-8 years 10 micrograms/day

A simple rule of thumb is to make sure your child is eating a minimum of two iron rich foods per day.

It is important to be aware of the fact that there are two types of iron; heme & non heme iron.  Heme iron is more absorbable (with an absorption rate of approx 15-30%) and is derived from animal sources.  Non Heme iron is less absorbable (with an absorption rate of approx 5%) and can be found in fruit, vegetables, and grains.

The following are examples of foods rich in Heme Iron:

• Meats: beef, pork, lamb… (especially liver and other organ meats)
• Poultry: chicken, duck, and turkey… (especially liver and dark meat)
• Fish: shellfish, sardines, tuna, canned salmon, anchovies…

The following are examples of foods rich in Non Heme Iron:

• Beans: lima beans, pinto beans, kidney beans, lentils, chic peas…
• Iron-enriched foods:  white bread, pasta, rice, cereals…
• Vegetables: broccoli, spinach, winter squash, sweet potatoes, mushrooms…
• Egg yolks
• Dried fruit
• Prune juice
• Tofu
• Grains: cream of wheat, wheat germ, cornmeal, millet, brown rice, bran…
• Blackstrap molasses
• Brewer’s yeast

Absorption of non heme iron can be enhanced by consuming foods high in Vitamin C such as:

• Citrus fruit
• Berries
• Green vegetables, tomatoes
• Peaches, apples, bananas, canteloupe, kiwi, mangoes, papayas

On the other hand, calcium decreases the absorption of iron so it’s important to ensure that toddlers drink no more than 24 oz of milk per day.  Furthermore, try to avoid giving your child milk at the same time as an iron enriched meal.

Finally, the following are a few recipes that can help you get started:

http://www.homemakers.com/food-and-recipes/spinach-and-tomato-baked-pasta/r/8416

http://www.homemakers.com/food-and-recipes/sole-and-spinach-salad-with-hot-lime-vinaigrette/r/7959

http://www.feedingfussykids.com/www.feedingfussykids.com/Recipe_of_the_month.html