I recently received this question from a mom who needed help planning for healthy feeding for her toddler while their family was traveling and staying in hotels overseas. It is a common challenge among parents to find nutritious foods while on the go, so I thought I would share in case you are planning one more trip during the last few days of summer or brainstorming easy preschool and day care snacks.

“We are searching for ideas for feeding our little one while staying in hotel rooms during our time in abroad. We know that it is going to be hard to do much in the way of food preparation. Any advice or suggestions for feeding him while on the go?”

In general, toddlers can eat most of the same foods as adults, just in smaller portions, softer versions, and with fewer spices. When you are stopping at restaurants for a bite, most countries have a menu version of a side pasta dish with tomato or cheese sauce, chicken tenders, or slices of bread, meats and cheese. Look for fruit and vegetable options also such as a chopped fruit and yogurt cup, slice of vegetable pizza, or cup of vegetable soup with crackers or grated cheese.

Healthy snacks for stocking in the car and hotel room are whole grain crackers, dry low sugar cereal, and maybe non-refrigerated fruits and vegetables such as bananas, apples, raisins, tomatoes, or raw green beans. Toddlers love to dip foods, so look for some ketchup or other local condiment that he can try dipping. Single serving cups of yogurt and applesauce are also very nutritious and portable.

If you have a kitchen in the hotel or can get baked potatoes or sweet potatoes, you can try mashing or slicing those with yogurt or dip. Iron fortified rice cereal is an excellent staple food, as is oatmeal. Another option is to look for canned, low sodium vegetable and chicken soups to serve. You can drain the broth and serve the contents as finger food. Once you arrive at your destination and know what foods are easily available to purchase, check the grocery aisles for shelf stable foods and beverages. Always choose pasteurized beverages.

Keep an eye on your toddler for any allergic reaction when you are serving a foreign food. The most common allergenic foods are eggs, soy, wheat, fish, shellfish, tree nuts, peanuts, and cow milk. If you don’t know his history with these foods, introduce one at a time and watch for any type of reaction such as hives, wheezing, or diarrhea.

Herring is a very common fish abroad and it is very nutritious. Stir some canned herring together with cream cheese and serve it on sliced bread or crackers. Watch to see if your toddler reacts to the fish, but if he’s OK with it, that is a perfect source of healthy omega three fats and protein. In the U.S., we have other canned fish options such as canned salmon, light chunk canned tuna, or sardines. I know it sounds horrible, but you never know till you try it! This month’s recipe is a surprise winner, donated by the Colorado State University Omega 3 for Baby and Me research program.

Omega 3 Spaghetti
1 (16 oz.) package spaghetti noodles
1 (25 oz.) jar your favorite spaghetti sauce
1 (8 oz.) package sliced mushrooms
2 small zucchinis, sliced
3 (2 oz.) packages sardines
Grated parmesan cheese, optional

In large saucepan, sauté sliced mushrooms and zucchini. Cook noodles according to directions on package. Add spaghetti sauce and sardines to vegetable mixture. Stir to break up sardines. Cook until sauce is heated through. Toss noodles and sauce in large serving bowl. Serve with Parmesan cheese, if desired.

Fiber is very healthy and went somewhat missing in the modern first world diet with the onset of mass food production, processing and the fast food rage.

Food companies and the media have since picked up on a large body of scientific research indicating fiber protects us against chronic diseases such as heart disease, diabetes, obesity, certain cancers and gastrointestinal disorders.

So what do you need to know about fiber to raise a healthy family? Here’s the Fiber 411.

Natural sources of fiber are the BEST! These are fruits, vegetables, whole grains and cereals. Fiber is not in meat, even though it may be stringy, is not in dairy, and there is very little in juice, although food companies are now adding isolated fibers to juice and dairy products.

Most natural sources of fiber contain both digestible (soluble) and indigestible (insoluble) fibers. Both types are very important to human health. The digestible kind helps to lower cholesterol, feeds our friendly gut bacteria, and may help to alleviate diarrhea. The indigestible kind helps to lower risk of constipation and diverticular disease.

Both types of fiber help even out blood sugar levels, lower risk for obesity, and some research shows may help prevent certain cancers. Keep in mind ice cream bars, cookies, and crackers with commercially added fiber are unproven and not likely to offer the same benefits!

The American Academy or Pediatrics suggests adding five to your toddler’s age for daily grams of fiber guideline. If you have a two year old, you should aim for about seven grams a day. Because fiber is filling and low in energy, too much may prevent your toddler from getting enough protein and calories. Vegan diets tend to be high in fiber and low in calories, so if you are raising a vegan toddler, offer nutrient dense snacks such as cheese and yogurt alternatives, dried fruits, or crackers to bump up his energy intake.

Overall, there is no need to worry about getting enough fiber into your toddler’s diet. One banana, a half cup of oatmeal or split pea soup and a piece of whole wheat toast will provide enough daily fiber for a two or three year old. Pick foods that are natural sources of fiber over the food brands that have added it to ice creams, juices, etc. Natural sources are nutritional powerhouses packed with not only fiber but vitamins, minerals and phytochemicals.

Breast milk or formula is still the staple for your baby’s diet in the first year. There is no scientific proof of which food is best to serve first to babies. Cultures across the world prepare various traditional recipes for their babies’ first feeding. In general, first foods are easy to digest and preferably a good source of iron.

At around six months of age, babies’ iron stores from birth are mostly depleted and they need additional sources of iron from the diet. Animal meats offer the most bioavailable sources of iron, but are difficult for beginner eaters to digest and reserved for seven to eight month old diners. For first time tasters, we look to the plant kingdom for alternatives that naturally contain iron or are iron-fortified. Foods that are easy to digest for babies are gluten free (this is the protein in wheat), and vegetables that are yellow or orange rather than green.

Just because all of your friends’ babies starting slurping on rice cereal without issues doesn’t guarantee you will have the same experience. No need to worry, there are certainly healthy options if rice cereal is not in the cards. Always introduce new foods in one at a time every four to six days to watch for an allergic reaction. If you are making your own baby food, remove all skins, seeds and strings from the food, and puree away!

Baby Bistro’s Top Ten Starter Solids

• Iron fortied rice cereal
• Millet
• Amaranth
• Sweet Potatoes
• Carrots
• Pumpkin or winter squash (acorn, butternut)
• Avocado
• Cantaloupe
• Peaches
• Apricots

Since 1998, the USDA has mandated enriched grain products be fortified with 140ug of folic acid/100g of the food. Why? Because FOLATE or FOLIC ACID is involved in cell division, DNA (genetic expression) and amino acid synthesis. Available folate is critical in the first trimester and even prior to conception to prevent neural tube defects which are birth defects where the brain, spinal cord and their protective membranes do not develop properly, resulting in disability or even death. Folate also supports a healthy placental lining and helps to lower risk for preeclampsia and high blood pressure.

Women who could become pregnant need 400ug/day. The recommended amount for pregnant women is 600ug/day and for breastfeeding women, 500ug/day. Toddlers need 150ug/day. Your prenatal supplement and children’s multivitamins contain folic acid. Dietary sources of folate are dark green leafy vegetables (broccoli, spinach, asparagus), fruits like pineapple and banana, fortified breads and cereals, beans and lentils, avocado, nuts and seeds (almonds, peanuts, walnuts and sunflower seeds).

The importance of folate to prevent neural tube defects in newborns is not in question. Folate also lowers homocysteine, an amino acid that damages blood vessels and raises blood pressure. Scientists are alarmed, however, by research that shows high levels of folic acid increase the risk for cardiac events and certain cancers such as breast and colon. Folic acid may actually increase rates of precancerous and cancerous cell division.

Other folate research into cognitive health indicated that folic acid without adequate vitamin B12 did not slow cognitive decline, but actually increased it. High folate masks B12 deficiency symptoms. A maternal nutrition study in India showed pregant women with a diet low in B12 but high in folate had children who at 6yrs old had increased body fat and insulin resistance.

So should you or your children stop taking folic acid? No, but don’t go overboard on supplements and foods fortified with 100% of the daily value. Do not choose a prenatal with more than 400-600ug/serving of folic acid or a children’s multivitamin with more than 150ug. Make sure it also contains vitamin B12 (especially if you are vegetarian).

People absorb more folic acid from supplements and fortified foods than folate from natural food sources. If you take supplement with 400ug and eat a bowl of fortified cereal, you are easily attaining your recommended daily intake levels. Eat plenty of high folate foods. They contain a plethora of healthy vitamins and minerals, and fiber and do not pose a risk to you or your family’s health.

Since its conception 9000 years ago, cow milk production has drastically changed. In the early 1900’s, scientists began experimenting with ways in increase milk supply without having to increase numbers of dairy cows. They began artificially selecting to breed cows that provided more milk, feeding them grain diets, exposing them to light longer, giving them oral or subcutaneous injections of anabolic hormones, and increasing use of antibiotics. Though natural growth hormones are present in all cows, in 1993, the FDA approved rBST or rBGH. rBST is a synthetic bovine growth hormone given to dairy cattle to increase their milk supply. Currently, the U.S. is producing over 18,000 lbs of milk/year compared to the 1950’s when U.S. dairy farms produced 5300 lbs of milk/year.

In the excitement to produce and sell more milk, we may have overlooked some unforeseen consequences to health of both humans and cattle. A new study published in the American Journal of Clinical Nutrition examined 50, 117 Danish mothers and infant pairs to evaluate whether the mothers’ cow milk drinking had an effect on their infants’ birth weight. The study concluded that mothers who drank 2-3 glasses of milk/day were more likely to have infants with higher birth weight for gestational age or infants large for gestational age (LGA), and less likely to have infants small for gestational age (SGA). Why the positive association between birth weight and cow milk?

Modern milk contains sex steroids such as estrogen, a hormone that has been shown to stimulate fetal growth. Several studies have also shown cow milk drinking increases levels of the protein hormone, IGF-I (insulin-like growth factor) in adults and children. IGF-I is a major factor in childhood growth. IGF-I levels appear to rise in cows treated with rBST. In the Danish study, the researchers analyzed the fat soluble and water soluble ingredients in milk and whether they related to higher birth weight. They were able to rule out fat soluble nutrients such as sex hormones and vitamin D as a factor. Water soluble substances in milk did appear to increase fetal growth. These substances include natural milk protein and IGF-I. Yes, it is good that milk drinking appears to lessen the risk for SGA infants. However, it also increased risk for LGA infants which may be a factor in obesity onset, breast cancer, and shortened life span.

The health of the contemporary dairy cow is an issue as well. Cows treated with rBST are more likely to contract mastitis, a mammary gland infection that requires further antibiotic treatment in addition to normal doses. These cows also are more likely to be lame, possibly because their increased milk production depletes their bodies of essential nutrients. How do you digest the news on milk?

Milk still does a body good, but if you are pregnant, nursing or serving cow milk to growing children, try to choose certified organic brands. First, the U.S. has a surplus of milk. Second, the rise in antibiotic use results in antibiotic-resistant bacteria strains. Finally, many of our dairy cattle are unhealthy, and their milk may be negatively affecting the health of future generations. Organic milk is on the rise, due to increased consumer demand. Great job with your healthy choices!

Halloween Pumpkin Pancakes

• 1/2 cup cornmeal
• 1/2 cup unbleached flour
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1/4 tsp ginger
• 1 pinch nutmeg
• dash of salt
• 1/2 cup pureed pumpkin
• 1/4 cup brown sugar
• 1 tsp orange zest
• 1 egg
• 1/2 cup milk
• 1/2 cup peeled, chopped or shredded apples or chopped raisins

Sift dry ingredients except sugar. Mix in rest of ingredients. Pour in 2-3 TBS servings on hot, oiled griddle and cook through on both sides. Serve with a little maple syrup, fruit preserves or yogurt.

Try designing a Jack O Lantern face or spiders by arranging apple triangles and raisins on pancakes while they cook for toddler fun!

First, let me preface this subject by a statement that all medical professionals and researchers can agree upon: ANY fruit and vegetable is better than none, regardless of whether it is organic. The vitamins and minerals in fresh, frozen, dried, or canned produce are essential to human life. Protein in plant-based foods, meats, poultry and fish is the building block of our genetic and physiological make up. But are organic foods a better choice? The easy answer is yes, especially for infants and young children.

While most all produce and grain contain pesticide residues due to pesticide drift and background contamination, organic foods have less in comparison to conventional foods. Older pesticides such as DDT, now banned, have been linked with prostate cancer and non-Hodgkin’s lymphoma. Modern farmers use pesticides that are quickly metabolized in the body, however their impact on an infant’s developing brain and organs is unknown. Current scientific research is underway to examine babies’ exposure to chemical pesticides and their susceptibility to disorders such as autism, attention deficit disorder, asthma and cancer.

Research also indicates organic produce contains higher levels of vitamin C and other antioxidants in comparison to conventional foods. Similarly, cattle and chickens raised on pasture grasses rather than grain meal display higher levels of vitamins A, D, B’s, and healthy fatty acids versus saturated fat. Factory- farmed poultry are commonly fed antibiotics to prevent disease from spreading among the population. This practice breeds antibiotic resistant bacteria, causing further challenges to treating infection from these mutant bugs. Despite dosing chickens with antibiotics, 70% of poultry still made it to market shelves infected with salmonella or campylobacteria according to Consumers Union.

As the majority of our workforce moved from farm to city, mass food production and global shipping ensued, complicating our “organic is best” tag line. Pesticide production and food transport require oil. That organic peach from Chile not only requires an enormous amount of fossil fuel to ship to our hometown grocery, it also may not be held to the same inspection standards as our organic foods grown in the U.S. As consumer demand for organic continues to increase (good job everyone!), the FDA is scrambling to certify the growing number of organic imports.

Some small local farms simply do not have the funds to pass organic certification though they may grow their crops without pesticides. If you know and trust your local farmers, their fresh produce may be a better choice over international organic imports. In fact, if each American citizen prepared one meal a week from locally and organically grown foods, we would be able to decrease U.S. oil consumption by 1.1 million barrels of oil per week. Safeguard your family’s health and the environment by selecting organic foods preferably from local farms. For more on industrial farming’s impact on human health, visit www.sustainabletable.org.

You know that Americans don’t eat well. You know that childhood obesity and diabetes are national problems. You know that healthy eating doesn’t mean bland, boring food. You know that you want your child to be healthy and fit. But do you know what the best foods are for mental development for an 18 month old? Do you know where to keep up to date with the latest dietary research? If you answered ‘yes’ to the first four questions and ‘no’ to the last two, you’re not alone. Fortunately, though, you are not out of luck thanks to Christina Schmidt.

Christina, who has a Masters in Nutrition, had been fascinated for years with how nutrients in foods naturally protect bodies from attacks of infection and disease and in what form these nutrients are best absorbed. As she entered into her graduate work to focus on how to best help people to arm themselves nutritionally against sicknesses such as cardiovascular disease, cancer, depression, and diabetes, she felt strongly that these diseases were in part linked to a lifelong diet of poor nutrition.

“It was clear to me as I continued my studies,” says Christina, “that not only was the time between pre-pregnancy and a child’s first 3 years crucial to development, but also that the modern Western diet was undermining a healthy future for our children. I wanted to make an impact on these developmental years on a broad level, and I knew based on my sister’s and friends’ confusion regarding healthy foods for their babies, that they did not have access to this vital information.”

Her solution to this problem is the Baby Bistro Box and the Toddler Bistro Box. Each box is a self-contained nutritional plan that offers the how, what, and when to feed children all organized in short, digestible bites on 4×6 cards. The cards are organized like a restaurant “bistro style” menu by baby’s age and stage. Parents can refer to whatever section is relative to their needs.

Clever Parents caught up with Christina to find out the most common nutritional fears that parents have about their babies, the best ‘brain foods’ and great on-the-go healthy snack picks for toddlers.

Clever Parents: What are the most common fears that parents have about their babies and toddlers with regards to nutrition?
BBB: When to start feeding; feeding them the wrong things and thus “ruining” their babies; whether they are getting enough of the right nutrients; how to feed an underweight baby and how to prevent overweight problems.

Clever Parents: What are the best ‘brain foods’ for babies?
BBB: Anything with DHA. This is an omega 3 fatty acid vital to brain and retinal development. It is mostly found in cold water fish with lesser amounts in poultry and fortified eggs. I suggest all pregnant and breastfeeding moms take a supplement and also give their babies a supplement if they are not eating much fish. The best fish sources are wild salmon (fresh or canned), herring, trout, and halibut. We want to avoid fish with high mercury levels such as shark, tuna (canned, light skipjack tuna is OK 1-2 times a month), tilefish, king mackerel and swordfish. Grains such as oatmeal, rice, millet, quinoa, and amaranth are great complex carbohydrates and also important for proper brain and neural functioning.

Clever Parents: What are the top 10 foods that you recommend parents feed their children
regularly?
BBB: The answer to this question can vary according to dietary preferences and allergies however in general I suggest the following: Sweet potato; spinach; wild salmon; broccoli; cantaloupe or mango; milk/yogurt or calcium and vitamin D fortified dairy alternative; red bell peppers; blueberries (if over one year old); eggs; oatmeal or multigrain cereals.

Clever Parents: What food should parents avoid feeding their children?
BBB: Basically any food where the top 3 ingredients are sugar, salt and saturated fat and the rest of the ingredients look like a foreign language. French fries, candy, soda, juice, donuts, pastries and fried meats are among the top no no’s. There are also foods to avoid in the first year to protect babies from the immergence of food allergies.

Clever Parents: What’s your favorite on-the-go healthy snack pick for a toddler?
BBB: It is hard to just say one, I like to offer choices, and toddlers like to have options as well. Among my favorites are string cheese; carrot sticks; red bell pepper strips; plain cheerios; frozen peas; 1 or 2 whole grain fig “Newtons;” and cantaloupe chunks.

Want to buy the Baby Bistro Box or Toddler Bistro Box? Buy them here.

About the Baby Bistro Brands Family

“Baby Bistro Brands reflects the wisdom and education of four generations of my family.”

Christina – M.S., Nutrition Educator

Gretchen – B.A., teacher, sister and mother

Peter – Professional photographer, advisor, brother

Susan – B.A., teacher, mother and grandmother

Lois – B.A., teacher, grandmother and great-grandmother, whose baby spoon inspired our logo

Visit Baby Bistro Brands at www.babybistrobrands.com

Have a question for Christina? Send it to bbb@cleverparents.com