5 Foods To Avoid Introducing to Children

 

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There are many foods out there that are marketed to parents and children. Companies produce fancy packaging, loud commercials with happy kids, and buzz words for parents like:

“part of this nutritious breakfast”

“part of a balanced meal”

“18 vitamins and minerals included”

“healthy whole grains”

We are HUGE consumers here in the U.S. and we fall for much of this marketing. Foods are even packaged to appear healthier, by using colors that consumers view as a healthy color…like earthy greens and browns.

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It’s all marketing.

Here is a piece I wrote all about the marketing of food in our culture.

Many of these processed convenience foods have added vitamins and minerals. However, these vitamins are synthetic forms and therefore are not assimilated and utilized well in the body. Real vitamins and minerals come in real food (meats, vegetables, fruits, nuts, and healthy fats) and do not need to be synthesized or added to food.

Synthetic Vitamins:

  • Vitamin A: Acetate and Palmitate
  • Vitamin B1 (Thiamine): Thiamine Mononitrate, Thiamine Hydrochloride
  • Vitamin B2 (Riboflavin): Riboflavin
  • Pantothenic Acid: Calcium D-Pantothenate
  • Vitamin B6 (Pyridoxine): Pyridoxine Hydrochloride
  • Vitamin B12: Cobalamin
  • PABA (Para-aminobenzoic Acid): Aminobenzoic Acid
  • Folic Acid: Pteroylglutamic Acid
  • Choline: Choline Chloride, Choline Bitartrate
  • Biotin: d-Biotin
  • Vitamin C (Ascorbic Acid): Ascorbic Acid
  • Vitamin D: Irradiated Ergosteral, Calciferol
  • Vitamin E: dl-alpha tocopherol, dl-alpha tocopherol acetate or succinate

List taken from: The Global Healing Center

 

Most processed foods in general will keep your child’s blood sugar spiking and plummeting. Your child craves more sweets and sugary foods, and never feels satiated. In the primal community this is known as being “sugar adapted”. Yes, children do need carbohydrates for energy. I’m not suggesting a low-carbohydrate diet for children. There is a huge misconception that people who follow the primal lifestyle eat low-carb. That just isn’t the case. Most children consume massive amounts of processed carbohydrates on a daily basis, and this is considered the cultural norm. Therefore anything less than that is automatically viewed as low carb. It starts with parents being told by medical authorities that they should start their baby on nutrient void rice cereal to fill them up. Next it leads to drinkable sugar laden yogurts marketed to babies, then cute little plastic toddler cups filled with finger sized crackers and cookies, then it leads to big bowls of sugary cereals. Removing these processed foods from a child’s diet and offering real food to children does not make you a bad, rigid, or depriving parent. You may feel like a fish out of water at times, but you are making the right decision for the health of your children, both now and in the future. Children can get adequate nutrients from a real food diet of meats, vegetables, fruits, and small amounts of refined sugar-free treats made with natural sweeteners. Yes it might not be as convenient as we are use to in a rush rush culture, however, the future health of our children depends upon us making changes in the right direction.

 Pictured:  Burgers On A Stick with dipping sauce!

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What are MY top 5 suggestions of foods to avoid giving to children?


1. Cereal

Any and all cereal. Rice cereal for babies, cold cereals, quick oats, etc… Here is a blog post I wrote about cereal. In a nutshell: Cereal is made with grains (usually with added sugar and food dyes), and grains are broken down into the body as sugar. Yes, you do need carbohydrates in your diet, but there are more nutrient rich sources that will not leave your child’s blood sugar to spike and plummet. Eating a bowl of cereal makes the child’s pancreas work extra hard in order to process it all. It also fills them up with little nutrients or healthy fats. I also wrote a Primal Feeding Guide for Babies and Toddlers which explains why rice cereal is not a good first choice of foods for infants.

*low nutrients

*synthetic vitamins added

*anti-nutrients that can affect digestion

*high sugar

*low in quality fat and protein

 

 2. Kid marketed crackers and cookies like those little golden fish crackers, and little bear cracker cookies, etc.

Just like the cereal above, these small toddler marketed crackers and cookies might look exciting and fun, as well as easy and quick. Kids may love the taste of them. However… for all the same reasons mentioned above regarding cereal, these crackers are full of artificial ingredients, synthetic vitamins, food dyes, high amounts of sugar, and are very low in quality nutrient-dense fats and proteins that children need to feel satiated, happy, and stable. Again, this gets children sugar adapted and reaching for processed carbs vs real food. Did I say avoid all carbohydrates for children? Absolutely not. Here is a post I wrote all about healthy snack ideas for children.

*low nutrients

*synthetic vitamins added

*low in quality fat and protein

*high sugar

 

3. Most commercial yogurts:

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Commercial yogurts contain as much sugar as a bowl of ice cream or other sugary desserts. One 8-ounce serving of low-fat or fat free sweetened yogurt can contain as much as 47 grams of sugars. This amount of sugar is equivalent to almost 12 teaspoons of sugar. People think because it’s yogurt, it must be healthy. Most yogurts should really be treated as a dessert rather than a nourishing snack or meal. It is difficult to find yogurt that does not have some or all of the fat removed from it. Fats are nutrient dense sources of energy for growing brains. However, yogurt manufacturers are still removing fat from yogurt, and adding sugar and food dye. If you are going to give your child yogurt, the best option is raw (unpasteurized), unsweetened, full fat yogurt. Plain yogurt does not contain any added sugar, but still contains naturally occurring milk sugars called lactose. An 8-ounce serving of plain yogurt still contains approximately 12 grams of sugar. This amount of sugar is equivalent to 3 teaspoons of sugar. Homemade plain yogurt that has fermented for 24 hours, does not contain sugar. The lactose is digested by beneficial bacteria, bringing the amount of sugar down to nothing. Raw yogurt has beneficial enzymes and probiotics to help with digestion, and can help colonize the gut with good bacteria. It can be sweetened with a little fruit or drizzle of raw honey.

*very high sugar

*food dye

*low in quality fat unless full fat

 

4. Kid Marketed “Energy” bars:

 

These “power” or “energy” bars marketed at kids contain a long list of ingredients that can be harmful on the gut, and contain a high amount of refined sugar. many contain as much sugar as candy bars, even organic ones. Please note… not everything that is labeled “organic” is necessarily good for your body. An organic pop tart is still a pop tart. It still contains high carb, low healthy fat, low protein. We want our kids to power up with nutrient rich healthy fats and proteins!

Here is an example of ingredients from a popular brand of energy bars targeted at kids:

INGREDIENTS: Organic Oat Blend (Organic Rolled Oats, Organic Oat Flour, Organic Oat Fiber), Organic Tapioca Syrup, Organic Cane Syrup, Organic Chocolate Chips (Organic Dried Cane Syrup, Organic Unsweetened Chocolate, Organic Cocoa Butter, Organic Soy Lecithin, Organic Vanilla Extract), Organic Fruit Paste Blend (Organic Date Paste, Organic Fig Paste, Organic Raisin Paste), Organic Cocoa, Organic Soy Butter (Organic Roasted Soybeans, Organic Soybean Oil, Salt), Organic Chocolate (Organic Dried Cane Syrup, Organic Unsweetened Chocolate, Organic Cocoa Butter, Organic Soy Lecithin, Organic Vanilla Extract), Natural Flavors, Organic Milled Flaxseed, Organic Sunflower Oil, Sea Salt, Baking Soda. VITAMINS & MINERALS: Calcium Carbonate, Dicalcium Phosphate, Ascorbic Acid (Vit. C), Ferric Orthophosphate (Iron), Zinc Oxide, Niacinamide (Vit. B3), Beta Carotene (Vit. A), Thiamine Mononitrate (Vit. B1), Riboflavin (Vit. B2), Pyridoxine Hydrochloride (Vit. B6), Folic Acid (Vit. B9), Cyanocobalamin (Vit. B12). ALLERGEN STATEMENT: CONTAINS SOY AND TRACES OF DAIRY. MAY CONTAIN PEANUTS, WHEAT, AND TREE NUTS.

As you can see the bar contains mainly grains and sugar (both cane syrup and fruit sugar), soy, processed oils and synthetic vitamins and minerals.

If your child is participating in sports and needs extra boosts of carbohydrates, try making homemade energy bites or balls. You simply process nuts with dates, shredded coconut, and coconut oil. Here is my recipe for Blood Orange Coconut Balls.

 5. “Whole Grain” breads:

 

The breads today are not the breads of our ancestors. Our earliest ancestors did not eat bread. Approximately 10-12 thousand years ago (note that we’ve been around for over 200,000 years in our human form) grains were introduced into our diet. Many traditional cultures did not have bread as such a huge portion of every meal. They did not eat sandwiches daily. They also knew how to properly prepare breads (soak, sprout, and ferment) so that the body can digest and assimilate nutrients from it. The issue related to bread consumption is not only just the buzz word “gluten” that we hear. Yes, gluten is a huge offender to many people. Probably more than we can begin to realize. However, there are many other components to bread that can also have an affect on our health. Breads that are not properly prepared contain phytates and lectins, also known as anti-nutrients that can bind to minerals and render them unavailable to our bodies. These anti-nutrients also contribute to inflammation and leaky gut. Leaky gut can lead to allergies and autoimmune conditions. There are proteins found in bread other than gluten that may also have a profound affect on many people. Just like cereal, cookies, and crackers, eating bread as a staple keeps children sugar adapted, and not feeling satiated.

So what can I give my child in place of bread?

Some suggestions: Applegate Farms (GF, dairy free, soy free, and humanely raised) deli meat roll-ups, bun-less Applegate Farms grassfed hotdogs usually cut up with toothpicks and dipping sauces, bunless burgers or lettuce for the bun. Almond or sun butter used as a dip for apples or carrots rather than on bread. On the occasions my children do have bread, I make sure it is the Sprouted grain kind. However, sprouted or not it is still digested in the body and broken down to sugar. Therefore, eating several slices a day would still have a profound affect on the sugar handling of a child.

*anti-nutrients

*low in quality fats and proteins

*high in sugar

*pro-inflammatory

In a nutshell… carbohydrate rich processed foods tend to be high in sugar and low in nutrients. It might not be easy to cut these foods out and replace them with real nourishing foods, but try in steps.

What are some tips to getting your children to enjoy real food?

 

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*Involve them in the process of cooking. If your child helped prepare the meal, they are more likely to enjoy eating it.

*Children love to eat things on platters with toothpicks.

*Children love to forage for food! Take them apple picking and berry picking. We also love to collect fiddlehead ferns in the Spring.

*Explain to them the reasons behind your decisions.

*Lead by example. If those processed foods are not an option, they will start to enjoy real food more.

 

About Kathryn:

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Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, and autoimmune conditions. 

 

 

I am speaking at Paleo FX! Get your tickets here to see my talk!

 

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* Please note: This is a personal blog.  All data and information provided on this site is for informational/educational purposes only. It is not intended to be a substitution for professional medical advice.

 

 

 

 

 

6 Paleo-isms (Things The Paleo Community Likes Alot)

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The paleo/primal community is amazing. We are changing the way people make decisions about what they are putting in their body. We are making big strides world-wide, and I am proud to be a part of this movement. However, there are some funny “paleo-isms” (things the paleo community likes to say/talk about). I’m here to explain why we say/talk about these foods all the time. There is a reason!

 

Here are 6 paleo-isms and my musings on them 🙂

 

1. “It’s not a diet, it’s a lifestyle”:

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I’m still an advocate of this saying even if it sounds cliche, and I’ll explain why. Some of the people who preach paleo…but don’t like to admit they preach paleo tear it apart. They don’t want to be considered “paleo” because the word it’s dogmatic to them. I disagree. I still like it. It’s the truth. No, I’m not 100% paleo, and I don’t think this saying advocates that either! What this saying means to me is that by making these changes in the foods you choose to consume, you are not going on a “diet.” It’s not like the atkins diet, or south beach, or weight watchers. We don’t want it categorized that way, because it is very different. In my professional opinion, the term paleo also encompasses thinking about your emotional and physical well-being as well. It is about making conscious lifestyle choices about what you put on and in your body most of the time, and how you treat your body. It doesn’t mean you can’t make less than desirable choices and carry on. Those other choices make up most everything around us– it’s very difficult to avoid them. In the paleolithic days these choices didn’t exist, and so yes, we were all “paleo.” Those days are gone. Far gone. Even though it is still in our genes, the other choices are everywhere and engrained in our social being. So yeah, sometimes we make them. I don’t get a dogmatic vibe from this saying at all. So for those who still like this saying, I’m on board with ya. Because yes, it’s not a diet, it’s a lifestyle. It’s my lifestyle. And I am proud of it. I’m also proud of the word paleo and all the lovely people in our community making positive changes.

 

2. Bacon bacon bacon:

 

Prunes in bacon

 

Paleo folks talk about bacon a lot. Why? Well, for one, it’s very tasty. Pasture raised bacon is a good source of healthy fats for your body. Bacon has been demonized in Western culture the past what? 30 something years? for no good reason, and we know the truth about it! We want you to enjoy it as well. Because it tastes really good, and provides nutrients for your body, and contrary to what you may have heard, bacon does not clog your arteries or make you sick like processed grains do. It’s just the opposite. The fats in bacon are about 50% monounsaturated fats (like olive oil), 40% saturated fats, and 10% polyunsaturated. So you don’t want to burn bacon as it does contain some PUFA’S. As long as you aren’t consuming vegetable oils, you should be fine. Why no vegetable oils?  Heat, light, and oxygen break these oils down and render them chemically unstable. The volatile chemical structure (from the process of being heat extracted releasing free-radicals) can wreak havoc on the body at a cellular level, and cause chronic inflammation…the root of modern diseases. Vegetable oils are not stable. Bacon has a small amount of PUFA’s, so again, just don’t burn it or reuse the oil over and over.

So yeah, we’re big on bacon. We’re going to wrap everything in bacon. We’re going to mix bacon with chocolate. We’re going to wear bacon t-shirts. and post bacon meme’s. and share bacon recipes. and eat bacon with every meal. Totally kidding. Just some meals.

 

3. Coconut everything:

 

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Coconut oil. Coconut flour. Coconut cream. Coconut milk. Coconuts. Coconut water. Coconut aminos. Coconut manna, shredded coconut. Why all the coconut? Yes we tend to be big on the coconuts. Coconuts are amazing, that’s why. Coconuts contain medium chained triglycerides which are metabolized quickly and are used as a quick source of fuel and aids in weight loss. Lauric acid in coconut kills bacteria and viruses. Coconut oil is a stable saturated fat so it can withstand heat without oxidizing quickly. Coconut reduces inflammation in the body. It helps the body to absorb calcium and magnesium. It is also high in vitamin E. It is great for the skin and hair as well. You can make deodorant with it. and use it to help heal superficial cuts and burns. and use it as a sunscreen, and moisturizer, and make up remover, and hair treatment. Coconut rocks!

 

5. Saturated fats/Animal fats: 

 

butter is saturated fat

 

The paleo/primal community stresses the consumption of saturated fats because, like bacon, these fats have been wrongfully demonized as artery clogging-heart attack inducing-avoid at all cost fats. This led to the overconsumption of low-fat, high carbohydrate processed foods and increased obesity and health struggles in our culture significantly. Saturated fat is necessary for so many functions in the body!

  • Saturated fats are solid at room temperature.
  • Contrary to what you’ve probably heard, saturated fats are the most beneficial fats for our body. These fats are fully saturated with hydrogen bonds (NOT to be confused with hydrogenated oils).
  • These fats are stable, and do not easily oxidize (break down) or go rancid.
  • Saturated fats include fats such as lard, tallow, butter, ghee, coconut oil, palm oil.
  • Saturated fats are beneficial to the body-these fats insulate myelin in the brain (memory, mood stability, alertness), strengthen the immune system and help regulate hormones.

I wrote a blog piece on this! 🙂

 

6. Fermented Cod Liver Oil:

 Fresh atlantic cod fish

You hear a lot about Fermented Cod Liver Oil (FCLO) in the paleo/primal community. You might wonder why anyone would want to consume fermented cod livers. FCLO is a pretty amazing superfood. It contains fat soluble Vitamins A, D, and K2 necessary for maintaining a healthy gut/immune system. It aids in gut healing to help reverse autoimmune conditions. It is great for the brain, eyes and skin. Green Pastures brand is traditionally fermented cold, and not heat treated. Therefore all nutrients and vitamins are not destroyed. The cinnamon tingle is actually very palatable. My kids even take it no problem.

According to Green Pastures:

“The gold standard in pure fish fat/oil from the liver of the cod fish extracted through fermentation rather then cold/hot temps or chemical extraction as the rest of the industry uses. Deep dark rich color equals real life giving nutrients”.

I hope you found this piece helpful!

What are some of the paleo-isms you have noticed?

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About Kathryn:

Kathryn is a Nutritional Therapist through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego extension. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, autoimmune conditions, weight loss, and feeding infants and children. She sees people locally in her Ballston Spa, NY office and worldwide via phone and Skype. 

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* Please note: This is a personal blog. All data and information provided on this site is for informational/educational purposes only. It is not intended to be a substitution for professional medical advice.