Tag Archive for: food

Healthy Snack Ideas for Toddlers

The NHS recommends that, from the age of 1, parents can introduce toddlers to 2 healthy snacks per day, given between meals.The NHS recommends that, from the age of 12 months, parents can introduce little ones to 2 healthy snacks per day between meals. Toddlers have small stomachs, so they need snacks to maintain energy and nutrient levels. However, what kind of snacks can parents give to their toddlers? Sometimes, it can be hard to come up with something that’s enjoyable as well as being nutritious and healthy. With that in mind, today’s article is designed to inspire parents with some quick, easy, and healthy snack ideas to give toddlers at snack time.

Quick, Easy, Healthy Snack Ideas for Toddlers

Pre-plan for giving toddlers 2 snacks per day. Here are just a few suggestions that are simple, nutritious, quick and easy to prepare, and healthy for toddlers.

  • Fruit and vegetable sticks are great as healthy snacks for toddlers.Try small, finger-sized watermelon sticks; they’re delicious, nutritious and refreshing for your little one.
  • Try making a fruit cocktail for your toddler. It can, for example, contain chopped banana, apple, strawberry, peeled peaches and pears, and grapes (all suitably diced to avoid being a choking hazard). Use fresh or tinned fruit. If using tinned, ensure it’s in juice, not syrup.
  • Vegetable sticks are a great choice as they’re easy for toddlers to hold and are healthy and nutritious. Houmous dip, sliced egg, pepper fingers and tomato, suitably diced.Consider using soft-cooked carrots, peppers, or cauliflower in finger-sized stick form, or even broccoli florets. Cucumber sticks are also an option but don’t require soft-cooking.
  • Fruit and vegetable sticks are also great with houmous dip, perhaps also served with suitably sized slices of pitta bread.
  • Pitta slices and vegetable sticks are also great with mashed avocado. A touch of honey can be used to sweeten the avocado if required, but ensure it’s never given to babies/those under the age of 12 months — it can produce harmful toxins in infants’ intestines due to a reaction to the bacteria it contains.Pitta slices, a mashed avocado dip, and diced tomatoes.
  • Another great snack is cheese sticks or small pieces of diced cheese (sized so as not to be a choking hazard). Perhaps combine them with healthy crackers, pitta bread, or chapati (each also suitably and safely sized, of course)
  • Mini sandwiches, cut either into small fingers or tiny cubes, are also a great choice for a healthy snack. Fill with healthy fillings like houmous, lean ham, mashed avocado, grated cheese, or perhaps cream cheese.
  • Cream cheese can also be used as a dip or spread in snacks made with rice cakes or finger-sized slices of English muffins. If serving fresh at home, the muffins could even be slightly warmed or lightly toasted — delicious! (N.B. Test the heat level for suitability before serving, of course).
  • Sliced hard-boiled egg, apple and pepper fingers, and finger-shaped sandwiches.Another firm favourite with toddlers is a hard-boiled egg sliced into holdable fingers. Such slices are rich in protein, vitamins, and minerals.
  • Pasteurised, unsweetened, plain yoghurt is great, especially if combined with fruit pieces that have been suitably diced.
  • Home-made smoothies are also a wonderful snack choice that can also be made from yoghurt (again pasteurised, unsweetened and unflavoured) or pasteurised milk that’s been blended with fruit like bananas, strawberries, raspberries or even mango. Delicious!

The snacks should be given in between meals, to keep children from being hungry. However, it’s important not to give children snacks too close to mealtimes, otherwise it is likely to limit what they eat for their proper meals.

Tips For Snack Success

  • Make the snacks look appealing as this will have a greater chance of being consumed by your child. Combining colours, textures, and shapes may help, as may some tasty, healthy dips.
  • Space snacks out so that they fill hunger gaps midway between meals.
  • Try to give your toddler snacks at the same time each day so that they and their stomachs get used to the pattern.

Portion Sizes

Snacks should contribute towards the four key food groups that children need each day as part of a balanced diet (starchy foods, fruit and vegetables, dairy, and protein). Portion sizes are important when serving meals and snacks, especially under the age of five. However, as children grow, so can portion sizes. However, how big is a portion?

  • For starchy foods like rice, beans and potatoes, a child’s portion is the amount that would fit into the child’s cupped hand.
  • For proteins like fish and meat, the child’s hand also offers a useful guide; a portion is about the size of their palm.
  • For fruit and cereal, the child’s hand again offers a useful guide; a portion is about the size of their fist.
  • For vegetables, it’s similar to starchy foods in that a portion is about the size of the little one’s cupped hand. However, when children are still hungry after main meals, they can fill up a bit more using vegetables because it’s not necessary to limit the intake of those (unlike the other food groups) — and they’re particularly healthy.

More information about healthy eating for under-fives can be found here.

Little Cedars Day Nursery, Streatham

Your High-Quality Childcare Provider in London SW16

Little Cedars is a nursery & preschool offering high-quality childcare in Streatham, near Tooting, Tooting Bec, Tooting Common, Tooting Broadway, Furzedown, Balham, Norbury and Colliers Wood.Ofsted rates Little Cedars Day Nursery as a Good Provider

At Little Cedars Day Nursery in Streatham we do, of course, also supply healthy snacks for children, as appropriate, with one given mid-morning and another mid-afternoon. These are healthy snacks, prepared in-house by our chef using fresh, high-quality ingredients as part of the setting’s healthy eating regime.

If you are looking for a high-quality nursery or preschool for your child in Streatham or close to Furzedown, Tooting, Norbury, Balham, or Colliers Wood, do consider Little Cedars. Ofsted rates the setting as a Good Provider and many of the Government’s free childcare schemes are supported, making childcare more affordable for eligible families.

Register your child for a nursery place, book a guided visit with your child, or find out more today:

Safety Notice

Only feed children age-appropriate food. Please ensure that you do your own research. This article is intended for parents of toddlers aged at least 12 months. It is supplied in good faith but does not constitute professional advice. Seek the help of a professional if you are at all concerned about your child’s diet, health and well-being. Always read the labels and be mindful of possible allergens, choking hazards, and other dangers such as heat sources when preparing food for and around children.

Spooky Kids' Activities for Halloween: Fun Ideas for 31st October

Children love getting into the spirit of Halloween!The arrival of October means it’s time for children and families to prepare for Halloween! Arriving on the 31st of the month, it’s a firm favourite for any childhood and gives children the opportunity for uniquely spooky fun, games and dressing up. Indeed, Halloween offers a wonderful variety of activities for children to take part in and that’s exactly what we look at in today’s article. Stand by, then, to prepare the household for some spookylicious Halloween activity ideas for kids!

Dress up in Spooky Halloween Costumes

A white bedsheet with two eye-holes suitably positioned makes for a wonderfully-effective ghost costume.Children adore dressing up for Halloween. The spooky nature of Halloween costumes really appeals to them, especially if they get together with friends and compare outfits on Halloween evening.

A huge range of wonderful Halloween fancy dress costumes is available to purchase. However, your child can have even more fun and potentially save costs by making their own Halloween outfit. It’s both great fun and a wonderfully creative activity. Here are a few ideas but bear in mind, of course, that any fabric cutting should be done by adults or, for older children, under their supervision:

  • A white bedsheet with two eye holes suitably positioned makes for a wonderfully effective ghost costume. Kids will love wearing these and leaping out at unsuspecting family and friends!
  • Black sheets or clothes are easy to make into witch or wizard outfits. Add pointy hats made from card.Similarly, black sheets are easy to make into witch or wizard outfits. Alternatively, use black clothing and, if it’s no longer being worn for anything else, it can even be given ragged edges for extra effect. Add pointy black hats made of cardboard or paper and the costumes are complete.
  • Clothing that’s no longer needed is a great canvas on which children or parents can paint the bones of the body, so children wearing the costume look like spooky walking skeletons. Some black and white face painting will complete the effect by creating a ‘skull’ face!
  • Home-made spider costumes are also feasible using black clothing, stuffed jumpers (for the body) and extra spider legs made from black tights stuffed and attached to the child’s belt.
  • Similarly, children can dress up as pumpkins simply by using an orange top or t-shirt, suitably decorated in paint so children look like walking, talking Jack-O’-Lanterns!

As you can see, these home-made Halloween outfits are fairly simple to accomplish, without the need for much, if any, expense. This activity is also one that really gets children’s creative juices and a sense of fun flowing.

Display Some Spooky Halloween Decorations

Set the atmosphere with spooky decorations!If you want your child’s Halloween experience to be truly spooktacular, encourage them to decorate the house – whether inside or out – with all manner of ghoulish decorations and ghostly paraphernalia. Home-made spider webs can, of course, be made using string, thread or stretched-out cotton wool. However, such decorations can usually be purchased inexpensively from supermarkets, which typically have cheap Halloween decorations around October each year. Spiders can be home-made by children from wool or black pipe cleaners, or similarly bought commercially along with shop-bought decorations depicting skeletons, ghosts, bats and suchlike. You can also buy LED lights, including strings of lights, that look like Halloween pumpkin lanterns. Such lighting is great for extra atmosphere!

Make Spooky Food & Drink

Children love cooking and decorating biscuits and cookies for Halloween!If your household is carving pumpkins for Halloween this year, perhaps save some of the flesh and use it to make a spookylicious pumpkin soup for the family to eat come Halloween evening time. There are plenty of excellent recipes online and children can help make the soup, under supervision for safety purposes.

Children of all ages also generally love cooking biscuits and cookies, so why not encourage them to make some that are Halloween-themed? Perhaps try ghost-shaped and bat-shaped cookies with decorating in black and white icing (see example).

Drinks can also be themed by children by painting Halloween imagery onto paper cups – it’s another simple Halloween children’s activity that’s both fun and creative.

Supermarkets are also sure to sell Halloween-themed party food, drink and accessories as Halloween approaches, so there’s usually lots for children and families to choose from.

Host a Spooktacular Halloween Party!

Combine the Halloween fancy dress costumes, spooky decorations, and themed food and drink by hosting a Halloween party!Children can combine Halloween fancy dress costumes, spooky decorations, and themed food and drink by hosting a Halloween party for friends and family. Such preparations are sure to set up a wonderfully spooky atmosphere in which children will have immense fun comparing outfits and getting into the spirit of the event. Add Halloween-themed games, play ghostly music and take turns to read ghost stories and the evening is sure to be one to remember! It’s also a great conduit through which children can socialise and perhaps grow stronger bonds.

Trick-or-Treating Activity

Children will absolutely love tricking-or-treating and it's sure to result in much giggling and laughter!Take the Halloween activities to an extra level by arranging a group trick-or-treat session, under adult supervision, for children in your street. They will absolutely love this activity and it’s sure to result in much giggling and laughter if it goes as planned. However, be sure to check with each neighbour before the day. In that way, they can opt out if they prefer not to get involved. For those that do take part, most neighbours usually go the ‘treat’ route but be ready for the possibility that a few may opt for the ‘trick’ option, in which scenario the children under your supervision will need to be ready with a fun but harmless trick. Some forethought and creative thinking may be needed there, with care being taken not to allow children to overstep the mark.

Also, be sure to buy suitable sweets or gifts for children who may trick-or-treat and knock on your door (age-appropriate, of course).

Visit a Local Pumpkin Patch

Pumpkin patches make great family photo opportunities around Halloween time.Pumpkin patches are often wonderful places for children and families to spend a few hours in the run-up to Halloween. In such places, your little one can explore amongst hundreds of pumpkins and other gourds of different sizes and shapes. And, if they find one they take a liking to, they can usually be purchased to take home, or might even be included in the price if the venue has an entrance fee. Pumpkin patches often also have other Halloween-themed activities at this time of year, whether it’s displays where you can take memorable snaps of your child amongst the pumpkins, wheelbarrow rides for children across a pumpkin field, pop-up refreshments with Halloween-themed food and drink or pumpkin-decorating workshops, they’re always great fun for children. They really help to make Halloween the special time of year that it is.

Pumpkin patches are usually found on farms and agricultural locations, so you may not have one locally if you live in a big city like London. However, some may be a short train, bus or car ride away. Either way, try Googling ‘pumpkin patches near me‘ and see if any of the results throw up a pumpkin patch that’s within reach.

Decorate Pumpkins & Make Jack-O’-Lanterns

Family preparing a Jack-O'-Lantern pumpkin.Once you’ve sourced a suitable pumpkin for your child, it’s time for the really fun part — pumpkin carving and decorating! While the carving part may not be suited to children of a young age (knives are super-dangerous), they can usually help, under supervision, with scooping out the flesh and then, the most fun part of all, decorating. Pumpkins can depict faces, spiders, owls or any spooky imagery you or your little one can imagine. And, even if they may be too young to carve the holes,Examples of carved pumpkin Jack-O'-Lanterns. they can still decorate using paint or markers, or simply enjoy Mum or Dad getting creative on their behalves.

Once ready, the spooky pumpkin(s) are ready to display indoors or out once it gets dark. Adults should supervise if lighting the pumpkins with real-flame tea lights, or better still look out for flickering LED fake candles, which will be the safest option. Children will love looking at these pumpkin lanterns (also known as Jack-O’-Lanterns) glowing in the dark and they will really set the Halloween atmosphere.

The smallest of children can decorate oranges or yellow/orange bell peppers, so there's no need for dangerous carving.TIP: Kids don’t even really need a pumpkin; the smallest of children can decorate oranges or yellow/orange bell peppers! They look really cute and an added bonus is that they avoid the need for any carving.

Little Cedars Nursery, Streatham, London SW16

We hope today’s article gives children and families some good ideas for Halloween this year. These days, it’s simply a wonderful opportunity for children to have fun, socialise and get creative with friends and family. It’s also a unique milestone in the calendar each year and something children can really look forward to.

A Nursery Place for Your Baby, Toddler or Preschooler in Streatham

Little Cedars is a nursery & pre-school offering high quality childcare in Streatham, near Tooting, Tooting Bec, Tooting Common, Tooting Broadway, Furzedown, Balham, Norbury and Colliers Wood.Ofsted rate Little Cedars Day Nursery as a Good ProviderTrust your weekday childcare to a ‘Good Provider’ (it’s official!). We are a high-quality nursery and preschool located in Streatham, London SW16, offering a first-class early years education and childcare service to babies, toddlers and preschoolers under five. We may also suit if you’re located in Streatham Hill, Streatham Park, Streatham Common, Furzedown, Tooting, Tooting Bec, Tooting Broadway, Tooting Common, Balham, Norbury or Colliers Wood. What’s more, we support free childcare through various Government schemes, making childcare more affordable for eligible families.

Request a place for your child, a tour, or more information below — we look forward to hearing from you:

Bird Feeders: a Creative ‘Nature’ Activity for Kids

A wonderful way to encourage young children to enjoy and learn from nature is to help them make bird feeders.A wonderful way to encourage young children to enjoy and learn from nature is for parents to help them make bird feeders. There are many ways to approach this creative, fun activity and it’s sure to result in lots of our feathered friends visiting. Birds are delightful creatures that are simply a joy to see and hear. They will also greatly appreciate the extra food, particularly at times of the year when it’s more scarce or when they have little mouths to feed. So, this is an activity that’s a win for everyone! Some birds may even become regulars if the food is topped up. In fact, we’ve given some of our own visiting birds names as they now come every day and even stare through the window at us when food needs topping up! With all this in mind, today, we take a look at some of the simple ways children can make home-made bird feeders to encourage birds to visit. Take a look and see how easy and creative the activity can be.

The Quickest & Most Simple Bird Feeder

The fastest and easiest bird feeder for children/families to make is an apple feeder.The fastest and easiest bird feeder for children/families to make is simply an apple. This can either be hung with string from a tree branch, bush, or similar, or the apple can be ‘spiked’ on the pointy end of a tree branch, a strong twig or something like a bamboo pole embedded in the ground (so long as it’s tall enough to keep birds safe* from predators). Easy! We suggest stripping some of the apple skin off to expose the flesh. Apples are a particular favourite of blackbirds and bluetits, amongst others.

Tip!

Don’t worry if birds do not come right away after you’ve put out your bird feeder. Birds and most wild animals are suspicious of any changes, so it may take a few days before they learn to trust the new feeder.

Monkey Nut Chains

Monkey nuts can be threaded into chains as a bird feeder suspended between branches of a tree.This is also a very easy bird feeder for children/families to make. All you need is some string and some monkey nuts* (peanuts still in their outer husk). A supervising adult will need to make some small holes in one end of each husk and then string can be threaded through to form a kind of chain (like a necklace). Monkey nuts can be threaded on to form the right length and then this can be tied between the branches of a tree, or similar. See our note about safely locating* them, though.

Home-made Seed Cakes

Home-made seed cakes are both easy and fun for children to make.Home-made seed cakes are another type of bird feeder that is both easy and fun for children to make. Basically, they consist of lots of seeds mixed into a ‘cake’ made from either suet* or lard*. The seeds are mixed in when the lard or suet is melted, so parents/adults will need to help with that part as it’s done by heating it in a saucepan. Once melted, the seeds can be added and mixed in. Once cool enough to be safe, the children can take over to make most of the feeders. First, a piece of string can be tied from the centre of the base of something like a flower pot or yoghurt pot (parents should make the hole, if needed). Then the child can mould the seed cake into the pots, or other similar plastic containers. Once cooled, the seed cakes will harden and can then be suspended from the branches of a tree, bush, fence post or under the eaves of a house or outbuilding. Bluetits, great tits, starlings and robins will usually be the first to try out the new cakes.

A Word About Seeds & Cheese

Your choice of seeds directly affects the success – or otherwise – of your bird feeders.Your choice of seeds directly affects the success – or otherwise – of your bird feeders. While many commercially-available seed mixtures contain several different types of seed, we have found that birds ignore some of them, so they go to waste. Our own bird feeders have been far more popular when they use more sunflower ‘hearts’ (the sunflowers without the other case) and less of the wheat and barley type seeds. Crushed peanuts* are also popular, but see our notes below about the safety of both baby birds and children when it comes to nuts.

TIP: birds like robins, starlings, wrens, dunnocks and blackbirds also adore grated (mild) Cheddar cheese, but ensure you only put out a little at a time. Don’t give them too much because, although they love it, it should only be given as an occasional treat, not a main meal. It’s also important never to let it go mouldy; mould can kill birds, which is also a reason never to give them blue or veined cheese.

Pine Cone Bird Feeders

Another type of bird feeder that is both fun and easy to make is a pine cone feeder.All you need is a big pine cone, ideally with the cone splines open, a birdseed mixture and either peanut butter*, suet* or lard*.Another type of bird feeder that is both fun and easy to make is a pine cone feeder. All you need is a big pine cone, ideally with the cone splines open, a birdseed mixture and either peanut butter*, suet* or lard*. All your child needs to do is paste the peanut butter (or suet or lard that’s been safely warmed to soften it) all over the pine cone, including into the open splines. Then the whole thing can be rolled over your seed mixture, so the seeds stick all over the pine cone. Once complete, the pine cone feeder can be hung with a piece of string in an appropriate place outside. Even better: hang several together so the birds can’t miss them. The birds will love pecking them when they’re hungry.

Carton Bird Feeders

Bird feeders made from recycled cartons can be great fun, fairly easy and can be quite creative.Bird feeders made from recycled cartons can be great fun, fairly easy and can be quite creative. All you need is an empty milk or juice carton, by which we mean the card ‘Tetra Pak’ type, plus some bird seed/food and some string. Parents will need to help younger children safely attach the string to the tops of the cartons and cut flaps/openings into the sides of the carton. These can be folded down, as shown in the photo, and suspended outside somewhere suitable for the birds. For extra creative fun, children can first paint patterns, designs or even faces on the cartons. This type of bird feeder is great because it not only holds the bird food but also potentially gives birds somewhere safe to land while feeding. As they were originally for holding liquid, they can alternatively be used to hold drinking water for birds — or perhaps children can make one for food and another for drinking water.

Plastic Bottle Bird Feeders

Clear plastic bottles can be used as bird feeders or for water.Children can get creative with how they use plastic bottles to feed birds.In a similar way, clear plastic bottles can be used as bird feeders or for water. The same approach can be used but flaps are not advised as they’re trickier for children to fold and also plastic bottles will have sharper edges than the carton approach above. So, this particular type of bird feeder needs extra supervision from a parent or adult. Take a look at the photos to see what’s possible, though. One photo (the first small image at the start of this article) even shows a plastic spoon that’s used as a landing platform and seed dispenser, all in one. Once finished, plastic bottle feeders tend to last a long time, so long as they’re regularly cleaned and refilled.

*Bird Safety & Well-being

Peanut butter, if used, should be free of salt, sugar and flavouring. During breeding season (Mar-Aug) it should be smooth, so it’s safe for baby birds.Peanuts and monkey nuts, if used, should be unroasted and clear of any fungus (break open the outer husk/check the nut surface). Do not touch or use if present.Suet, if used, should be beef suet i.e. from cows. It should be hard and crumbly, not soft and squeezable. Other suets may not be safe for birds.
Lard, if used, should be pure lard. It should remain hard even in warmer weather and should not be squeezable. It is unsafe for birds if it melts in the sun.Locating your bird feeder is important. To keep birds safe from predators, site at least 1.5m above ground and under the overhang of trees/bushes or eaves.Change bird drinking water and clean bird feeders regularly to avoid spreading disease or bacteria amongst the birds. See RSPB guidelines, available here.

**Child Hygiene & Safety

  • Supervise Children

    Children should be supervised by a responsible adult to keep them safe from harm e.g. from sharp tools like scissors and knives and choking hazards like nuts and string.

  • Encourage Good Hygiene

    Encourage children to maintain good hygiene. They should wash hands with soap and water after touching bird feeders, suet, lard, seeds etc. and/or wear rubber gloves.

  • Be Allergy Aware

    Ensure your child is not allergic to any of the bird food before coming into contact with it, e.g. peanuts, seeds, etc.

This article was brought to you by Little Cedars Nursery, Streatham. We hope that it was useful and that you and your little one(s) enjoy the suggested activities.

Little Cedars: a First Class Nursery & Preschool in Streatham

Little Cedars is a great choice for families looking for high-quality childcare in Streatham or near Furzedown, Tooting, Balham, Norbury or Colliers Wood

Little Cedars is a nursery & preschool offering high quality childcare in Streatham, near Tooting, Tooting Bec, Tooting Common, Tooting Broadway, Furzedown, Balham, Norbury and Colliers Wood.Ofsted rate Little Cedars Day Nursery as a Good ProviderAre you searching for the best nursery or preschool for your child in Streatham? Let us show you and your little one around and we’re sure you’ll soon see how well they would fit in. We offer children under five the very best start in life in a well-equipped, expertly staffed, home-from-home environment.

Apply for a nursery place, book a tour or get answers to any questions by selecting an option below:

Little Cedars may also be conveniently located if you are looking for nurseries/preschools near Streatham Hill, Streatham Park, Streatham Common, Furzedown, Tooting, Tooting Bec, Tooting Broadway, Tooting Common, Balham, Norbury or Colliers Wood.

Rough Guide to Raising Children as Vegetarians

Today we look at the types of foods and nutrients that are essential for children as part of a well-balanced vegetarian diet.In our last post, we asked “is a vegetarian diet safe for your children?” and, in essence, the answer was yes, so long as they get all the nutrients they need. What’s more, we discovered a huge range of benefits of vegetarianism. These included significant benefits to both health and to the planet. In today’s post, we’ll follow up by looking at the types of food groups, vitamins and minerals that are essential for children as part of a well-balanced vegetarian diet.

Infant Milk

While little ones are still drinking milk and haven’t yet moved onto solids, it’s fairly simple. Breast milk will obviously contain just about everything a baby or toddler could want, with one possible exception: Vitamin D. The NHS recommends that breast-fed infants should take a Vitamin D supplement, which is available in easy-to-administer drop form.

For those children still drinking only breastmilk or formula milk, it's straight forward.For those on dairy-based formula milk, it’s pretty much plain sailing too. Because vegetarians — as opposed to vegans — are OK eating dairy-based food, formula milk is generally fine for them. The most popular types are based on cows’ milk, although several other animal milks are also available. So long as dairy-based formula milk is high quality, given in the right quantities, consumed at the right intervals and is age appropriate for the child, it contains all the nutrients and vitamins needed. That’s without the need to give additional supplements too.

There are an incredible number of different types of formula milk, including specialist varieties and others that are not based on dairy milk at all. Formula milk is a huge topic in its own right, so we have now published our separate Quick Guide to Milk for Babies & Infants here.

The 4 Essential Food Groups After Weaning

Once they’re weaned off milk, a well-balanced diet for children will include food from all four of the main food groups. These are:

1. Dairy

It’s important that dairy products for children are all pasteurised, basically for the good of their health and wellbeing. Infants can have whole (full fat) cow’s milk mixed in with food or added during cooking, but must not use it as a drink until they’re a year old. We’ll go into much more detail in our milk guide next month. Dairy products are wonderful sources of calcium, Vitamin D and other nutrients.

2. Fruit & Vegetables

Fruit and vegetables are generally full of vitamins, minerals like potassium and fibre.Fruit and vegetables are really a given because they pack so much goodness, including many vitamins, minerals like potassium and also fibre. Fresh vegetables and fruit are ideal but, failing that, frozen, tinned and even dried varieties are also OK.

3. Starch

Starchy foods provide energy by breaking down glucose as well as providing a range of nutrients like iron, calcium, folate and B vitamins. They are also another source of fibre, which is important for digestive health. Starchy foods include pasta, bread, potato, grains and cereal like oats. Wholegrain varieties are generally best for human health.

4. Protein

Protein is a little more complex for vegetarians, simply because they don’t eat the most obvious sources of it — meat, fish and seafood. However, there are lots of sources of protein, as we’ll see shortly. Protein is essential as a key building block for the body. It builds muscles, bones, hair, nails, tissues and organs as well as providing Omega-3 fatty acids, iron and amino acids. Health professionals recommend that children and adults get protein from a variety of different sources and have at least two portions of protein per day.

Sources of protein that are suitable for vegetarians include:

  • Houmous is a good source of protein but choose a smooth variety to avoid choking.Tofu, also known as bean curd, which is made from soy.
  • Lentils and pulses, including peas, beans, chickpeas, sugar snaps etc.
  • Houmous, made from chickpeas, is also therefore a good source of protein but ensure only the smoothest variety is given to infants, so as to avoid possible choking.
  • Grains contain protein, but should be served in ground form for very young infants, again so as to avoid possible choking. Examples include oats, barley, rice and quinoa. Quinoa is unique in containing all nine essential amino acids.
  • Nuts are also a great source of protein but should be served to infants in smooth ‘butter’ form to avoid choking risks. Examples include peanut butter, almond butter, cashew butter and walnut butter (a great source of Omega-3).
  • Seed butters are also great sources of protein.
  • Lastly, there is also a cross-over between dairy products (see above) and protein because cheese and yoghurt also contain protein.
  • For vegetarians who are OK eating eggs, these are also an excellent source of protein as well as Vitamin B12.

Please note: although great as a source of protein for adults, Quorn is not recommended as a regular meat replacement for children. While it’s great for protein, fibre and making them feel full, it’s low in fat, so will not offer sufficient energy release to children during their early years.

Special Mention: Iron

Iron is incredibly important as part of a healthy, balanced diet for children as well as adults. However, there are certain foods that block its absorption into the body. These include:

  • Tea.
  • Some whole grains and legumes i.e. those that contain ‘phytates’.
  • Dairy foods that contain ‘casein’.
  • Eggs and dairy foods containing a specific type of calcium.

In order to counteract this, firstly ensure that the child has a varied diet. In addition to this:

  • Vitamin C should be included in the meals as this binds to any phytates, which otherwise block the absorption of iron.any pulses, seeds or grains should be sprouted, cooked or soaked before consumption (as appropriate);
  • any foods that block iron absorption should be consumed separately to main meals;
  • Vitamin C should be included in the meals as this binds to any phytates, thereby neutralising their effect on iron absorption. Citrus fruits, berries and juice (diluted 1 part juice to 10 parts water) are rich in Vitamin C, as are vegetables including broccoli, spinach, greens, asparagus, tomatoes and many others.

We hope that this rough guide to bringing up children as vegetarians has been useful. If so, we recommending reading the NHS’s guidelines for bringing up a healthy child on a vegetarian or vegan diet here. It is also always wise to obtain advice from your child’s health visitor, midwife, doctor or other healthcare professional.

Vegetarian & Vegan Food at Little Cedars Nursery, Streatham

Little Cedars Nursery is in Streatham, near Tooting, Furzedown & Balham

Vegetarians and vegans are well catered for at Little Cedars Nursery. These and any other special diets are supported fully by our in-house chef, who prepares food freshly each day as part of our healthy eating regimen at the setting. Little Cedars is one of the best Streatham nurseries and pre-schools for babies and under-fives. It’s also near Streatham Common, Streatham Hill, Streatham Park, Furzedown, Tooting, Tooting Bec, Tooting Broadway, Tooting Common, Balham, Norbury and Colliers Wood. To register for a nursery place for your child, to arrange a visit or to ask any questions, please contact us and we’ll be happy to help:

Is a Vegetarian Diet Safe for Children?

This month is often referred to as ‘Veganuary’, which is why vegan and vegetarian food, facts and meal ideas are all over social media at the moment. Parents/carers have many different reasons for raising their children on a plant-based diet. Whether it’s for health reasons, for the protection of animals, to protect the planet, for religious reasons or simply a matter of taste, more and more people are ‘going veggie’. Raising children as vegetarians or vegans is a natural extension of that. Today, we’ll begin to take look at considerations around vegetarianism for under-fives and children in general.

Studies show that a well-balanced vegetarian diet is a healthy diet.Let’s first take a look at the benefits of vegetarianism …

The Health Benefits of a Vegetarian Diet

Study after study has shown that a well-balanced vegetarian diet is generally a healthy diet. That ‘well-balanced’ element is a crucial one, however, and we’ll come to that later. That said, it’s widely accepted that a vegetarian diet:

    • is good for the heart, reducing the risk of getting heart disease;
    • usually leads to lower levels of ‘bad’ cholesterol (LDL), which could otherwise cause strokes;
    • reduces the risk of developing cancer;
    • lowers blood pressure and reduces the risk of developing hypertension;
    • There are a huge number of health benefits for vegetarianism.is linked to a reduction in symptoms for those with asthma;
    • promotes good bone health;
    • lowers the likelihood of developing Type 2 diabetes;
    • reduces the risk of chronic disease;
    • usually results in a lower body mass index compared to that of meat eaters.

Kindness to Animals

What’s more, an obvious benefit of a vegetarian diet is that it does not require the death of any animals. That benefits the animals themselves, of course, but also the planet as a whole as we’ll see below. And, of course, it’s a good lesson in kindness for children as part of nurturing their moral compass.

Protecting the Planet

“Research shows that meat and dairy products are fuelling the climate crisis, while plant-based diets — focused on fruits, vegetables, grains, and beans — help protect the planet.”
(Physicians Committee for Responsible Medicine)

A vegetarian diet will help the planet enormously.Scientific studies conclude that switching to a vegetarian diet will help the planet enormously. That’s because significantly less greenhouse gas is produced in growing crops compared to raising livestock. What’s more, scientists believe that the necessary reduction in green house gas emissions will be achieved far more swiftly through a widespread switch to vegetarianism than through what’s currently just a gradual shift away from the burning of fossil fuels. Growing crops rather than animals also causes far less pollution in waterways and oceans and also uses significantly less water. The benefits of vegetarianism to the planet are simply enormous.

“A global shift to a plant-based diet could reduce mortality and greenhouse gases caused by food production by 10% and 70%, respectively, by 2050.”
(Physicians Committee for Responsible Medicine)

Learn much more about the the benefits of a plant-based diet, for the health of both humans and the planet, here.

The NHS says it's OK to raise children as vegetarians or vegans so long as they get all the nutrients they need.Is a Vegetarian or Vegan Diet Safe for Children?

Well, it’s good news there too. According to the UK’s National Health Service (NHS), it’s perfectly OK to raise children as vegetarians or vegans, “so long as they get all the nutrients they need.” What’s more, they’ll go on to reap all of those aforementioned benefits and will generally tend to live more caring, greener lifestyles as they grow older. And getting all the requisite nutrients is not at all difficult once parents or carers know what’s required.

The Importance of a Well-Balanced Diet

“Children need plenty of energy and protein to help them grow and develop. It’s also important that vegetarian and vegan children get enough iron, calcium, vitamin B12 and vitamin D.”
(The NHS)

In our next post, we’ll go into more detail about the types of food, drink, vitamins and minerals that need to be included in order to achieve a well-balanced vegetarian diet for under-fives. So, come back again on Monday 31 January and you’ll see that a vegetarian diet is perfectly feasible and healthy for your little one(s) when you follow a few simple guidelines.

Healthy Food at Little Cedars Nursery, Streatham

Little Cedars Nursery is in Streatham, near Tooting, Furzedown & Balham

Our own in-house chef always caters for special diets including vegetarians and vegans, as needed. This is all part of a healthy food regime at the setting, where food is freshly prepared using only the highest quality ingredients. Food and drink are, of course, included in our standard fees. Little Cedars is an outstanding nursery and pre-school in Streatham that’s perfect for babies, toddlers and children under five. It’s also conveniently close to Streatham Common, Streatham Hill, Streatham Park, Furzedown, Tooting, Tooting Bec, Tooting Broadway, Tooting Common, Balham, Norbury as well as Colliers Wood. If you’d like to register a place for your child, to arrange a visit or simply have any questions, please get in touch.

Rough Guide to Weaning

The Cambridge Dictionary defines weaning as “the act or process of causing a baby or young animal to stop feeding on its mother’s milk and to start eating other food.” It’s all about babies moving from a liquid, milk-only diet to a more varied diet that includes “solid” foods (albeit usually mashed or blended initially). Parents can make the transition to solid foods stress-free and fun if they follow a few simple tipsAlso known as complementary feeding, weaning is an important milestone for any parent or baby and usually occurs when the baby reaches the age of about 6 months. Sometimes babies simply tire of milk and weaning thereby comes naturally. In other cases, a baby needs a bit more encouragement to make their transition towards solids. Here, we’ll explore the whole topic of weaning in more detail, including ways parents can help to make the transition smoothly and stress-free for all parties.

How to Help the Weaning Process

First off, parents must realise that weaning is a gradual process i.e. there is a period of overlap where baby continues to drink milk and starts eating other foods. Usually, he or she will gradually eat a greater proportion of solids and less and less milk as time goes by, as opposed to suddenly changing from one to the other in one huge leap. So, weaning is a process, not a single step.

Moving to solid food can be exciting, surprising, confusing, hideous or anything in between for the baby. The world of textured food and new flavours is a whole new experience for baby; each mouthful can represent an explosion of new flavours, textures and adventure. This can be wonderful, or sometimes troubling to the child, depending on the individual and, of course, the tastes and textures involved. Therefore, starting slowly with tiny steps is fine; it’s OK if the baby does not want to eat much at first. They’ll gradually catch on as they get used to this brand new concept.

It’s OK if the baby does not want to eat much solid food at first. They’ll gradually catch on as they get used to this brand new concept.

Weaning should be fun for the infant!Weaning should be fun and it’s also the only time in a child’s life where they won’t have any preconceived ideas about what foods they “do or don’t like”. So, parents can experiment, within reason of course. It’s a time when introducing new foods to the baby comes naturally once the baby has caught on to the idea of this new experience.

Remember that the baby will take a few tries before they perfect the art of eating solid foods, so they may unwittingly push some food out again at first. Until now, they have only been used to breastfeeding or drinking from a bottle, so pushing food out their mouths initially may not mean that they don’t like what you’re feeding them. Give it another try. You’ll be able to ‘read’ their facial expressions anyway. Those are the real giveaway as to whether they enjoy a particular food, or find it repulsive. Their reactions can also be the cause of much laughter!

Tips For Weaning Success

There are several additional things parents can do to make weaning a success. Here are a few tips:

  • Toddlers need to be able to hold their heads up unaided, with good coordination, before they should be weanedDon’t rush it; set aside some time with baby so it’s relaxed, otherwise everyone can get stressed, especially initially.
  • Don’t try to wean them off breast milk too soon either. It’s the very best food for them during their first 6 months, for sure. You can learn more in our separate article all about the benefits of breastfeeding for both baby and mother.
  • Don’t try to wean your baby until it’s physiologically ready. That means they need to be able to hold their own head up when in a seated position, they need to be able to swallow food successfully and they need to have good coordination between eyes, hands and mouth.
  • Is baby tired? Don’t try introducing them to solid foods right now if so. Wait until they’re wide awake and full of energy otherwise they simply won’t want to cooperate.
  • Purée (i.e. finely blend or mash) the foods, mashing them particularly well at the start of the weaning process. That way the solid foods are more like liquids, so will be less of a surprise to the baby bearing in mind they’ve only had milk up until this point. Try mashing ripe apples, bananas, pears and other soft fruits, then feeding them to baby with a weaning teaspoon (these are softer and more gentle in babies’ mouths). Try mashing cooked vegetables too, for example cauliflower, potato, broccoli, spinach, sweet potato, carrots and so on. Suitably cooled down for safety, of course. All of these can make a very good purée that’ll slip down easily if the baby warms to the taste.
  • Offer baby just a little initially. They’ll soon let you know if they would like more. If they’re not convinced, demonstrate yourself eating a little bit and showing that you’re enjoying it.
  • Initially, you can follow a little bit of food up with a milk feed. This is a great way to introduce them slowly to solids.
  • Once they’re taking food from you, help them feed themselves either by hand or with a teaspoon (let them copy you). The skill of feeding themselves sometimes comes quite quickly but for others it can take more time.
  • Don’t worry if baby makes a mess. It’s natural at first and not something they should concentrate on initially. The important part is that the baby is beginning to try new foods, so you don’t want to distract from that. Coaching baby to be more tidy with their eating can come a bit later, after they’ve mastered the process of eating purées, mashed food and perhaps gone on to more solid food. A clean, plastic or pelican bib will help in the interim.
  • Infants can move on to finger-sized food that they can feed themselvesYou can later move on to whole, (adult) finger-sized pieces of very soft fruits that baby can learn to hold. However, do read the Health & Safety Considerations section below before moving to un-mashed foods.
  • Remember that babies may need to taste new foods multiple times before they accept them, so don’t give up if they first reject them. Try again another time and don’t ever force them to eat. If they turn their head away or clamp their mouth shut, they’ve had enough for now.
  • Avoid distractions for the baby at feeding times. So, remove phones, tablets, computers, toys and TVs at meal times. The baby needs to concentrate during this new eating experience.
  • Don’t expect a regular pattern; sometimes babies will eat more, other times less. A milk bottle will, for many, represent a comforter as well as a source of sustenance, so don’t be surprised if they prefer milk to solids when they’re feeling under-par or tired.

Huge care needs to be taken to avoid giving infants anything that’s going to represent a potential choking hazard.

Health & Safety Considerations

  • It goes without saying that food should be given to babies and infants at a suitable temperature. So, ensure that boiled vegetables, for example, are sufficiently cooled. Try them first yourself to make sure.
  • All eating sessions should be supervised by a parent or responsible adultHuge care needs to be taken to avoid giving infants anything that’s going to represent a potential choking hazard. Whole grapes, cherry tomatoes or anything else of a similar size would be examples of this as they are perfectly sized to block a baby’s airway if not first chopped up. Also avoid anything hard like nuts, raw vegetables or un-mashed apple and ensure that any pips/seeds/stones are removed from fruit and bones are removed from fish or meat.
  • Close adult supervision is always needed when infants are eating, particularly when they’re in the weaning process and don’t yet fully know what they’re doing.
  • Consult your GP or health visitor about weaning if your child was born prematurely.
  • Don’t add extra sugar or salt to your baby’s food, including during the cooking process. Avoid salty foods because salt is dangerous to babies. Avoid sugar because it can lead to a sweet tooth and that has many negative implications including tooth decay, weight issues, etc.
  • Food hygiene is, of course, essential during food preparation and while the child is eating. So ensure that hands, faces, plates, spoons, cups and surfaces (etc.) are clean.
  • Part of that is ensuring that the food itself is hygienic so, for example, fruit and vegetables must be washed. If serving raw fruit/veg, ensure they’re also peeled. If using eggs within baby foods, ensure they are stamped with the red ‘British Lion Code of Practice’ lion (to denote a low salmonella risk) and it’s safest if they are never served raw.
  • As babies are weaned off breast or formula milk, parents need to ensure that they are still benefiting from a balanced and varied diet. That’s true whether they are being brought up as meat eaters, vegetarians or vegans. Additional supplements may need to be considered for vegan diets, which may be low in vitamin B12, for example. GPs, health professionals and/or dieticians should certainly be consulted for advice before deciding to cut out dairy products from children’s diets, including milk once they are no longer taking breast milk or the recommended infant formula milk alternative up to the age of one. The NHS has more information about vegetarian and vegan diets for children here.
  • The NHS recommends that children aged between 6 months and 5 years of age take suitable Vitamin A, C and D supplements daily although babies drinking at least a pint of ‘first infant formula’ milk do not need the supplements as they’re included in the milk already.
  • Extreme care is needed by parents in relation to possible allergens. For this reason, it’s best to introduce only tiny amounts of possible allergens in the first instance, one at a time, so any adverse reaction can be spotted early. After all, this is the first time the baby is going to have eaten these new foods. The most common allergens are nuts, eggs, gluten, fish and cows’ milk. If in doubt or concerned about allergic reactions, consult your health worker or GP and, of course, call an ambulance immediately if your baby does have an adverse reaction to anything.

Going Forwards

By the age of 7 to 12 months, most babies will have transitioned to taking in 3 meals a day, along with their milk perhaps 4 times a day (reducing to 3 times a day at a year old). The ratio of solids to milk will then gradually decrease as the weeks go by. By the time they’re 12 months or older, they can also have two healthy snacks between meals.

Iron can be sought from fortified cereal, fish, milk, dark green vegetables, lentils and beans.Always try to maintain a varied diet for the infant, so they get all the vitamins and nutrients they need as they intake less and less milk. Ensure the foods contain sufficient iron, which can be sought from fortified cereal, fish, milk, dark green vegetables, lentils and beans. Giving them finger foods to hold and eat themselves is a great way to encourage them to feed themselves (under supervision, of course). As they grow older they can be encouraged to eat at the family table with parents/siblings and eventually upskill to using cutlery, along with eventually learning the rules around good table manners etc.

More information, including the types of food and milk that infants and toddlers can/should be having, can be found here.

We hope that you found our Rough Guide to Weaning useful. If so, please do feel free to share it on social media (copy this link) or to bookmark it for future reference.

A Streatham Nursery, Near Furzedown, Tooting & Balham

Little Cedars Nursery is in Streatham, near Tooting, Furzedown & BalhamLittle Cedars is a high quality pre-school and nursery in Streatham. If you’re looking for nurseries near Furzedown, Tooting or Balham, it’s very close by, so may also suit you if you live or work in those areas. To find out more about the nursery and the high quality childcare on offer for babies and children up to 5, please get in touch using one of the buttons below.

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Healthy Eating for Under-Fives — A Complete Guide

Healthy eating for under fives - a complete guideWith families living busy lives these days, it’s not always easy to provide the very best nutritious meals for children. This is compounded by an abundance of ready meals and convenience food available in shops and advertised everywhere. However, healthy, balanced diets are incredibly important for children in their early years. Adopting a healthy diet early on can mean that some diseases associated with later life can be avoided. Healthy food also has other beneficial effects on growing children including sustained energy levels, improved cognitive activity, the evening out of a child’s moods, help with mental wellbeing and maintaining a healthy weight.

What should children be eating as part of a healthy lifestyle?

As a rough guide, toddlers need three meals per day plus two or three snacks. They also need to drink six to eight drinks per day.

“Experience of a variety of different foods at an early age increases acceptance of new foods, and provides a more diverse diet with the range of nutrients, vitamins and minerals needed for health.” (Public Health England)

Young children need a balanced diet, i.e. one that gives them all the elements that they need to remain healthy and thrive. There are four main food groups that form a good basis of healthy living. A rough guide is to try and include something from each food group in every meal, or within their snacks. The four core food groups are:

  • STARCH, which is found in bread, potato, rice cereal and pasta. Starch provides the energy children need as well as Vitamin B and calcium. You can choose wholegrain versions of these food types if you wish to introduce more fibre and nutrients, but this should only be introduced gradually.
  • FRUITS & VEGETABLES. These will provide a source of Vitamin C as well as many other nutrients. A rough guide is about 5 hand-sized portions of fruit and vegetables per day. Fresh is great, but it can also be canned, dried or frozen.
  • DAIRY, which can include cheese, yogurt and milk. Full fat versions are best for toddlers but semi-skimmed options can be given from the age of 2. A rough guide is about 3 portions a day.
  • PROTEIN, which is typically found in meat, fish, nuts, pulses and eggs. You can also use pulses like tofu and soya. These foods provide iron and zinc. Also try and give children an oily fish now and then, like salmon or fresh tuna. Try to include roughly two portions a day of the foods in the protein group.

How big is a portion?

How big is a portion?Make sure you give the correctly sized food portions. As a rule of thumb, one portion is generally about the size of the child’s cupped hand for things like rice, beans and other starchy foods of that nature. For proteins like meat and fish, the size of the palm of the child’s hand is about right. For cereal and fruit, an appropriate portion is about the size of the child’s fist. For a portion of one vegetable type, you can start something about the size of a child’s cupped hand but you do not need to limit it so much. For example, give them more vegetables if they are still hungry after eating everything on their plate and are asking for seconds.

Drinks

Don’t forget to make sure your child stays hydrated. Aim for 6 to 8 drinks per day. Water is best, but also include milk. Try to avoid sugary drinks, which can cause tooth decay and will be laden with calories.

Recognising when children are overweight

Our young children grow at different rates and come in all different shapes and sizes. It can therefore be difficult to gauge whether your child is overweight and the correct quantities of food are being given. Warning signs may include your child struggling to keep up with others when exercising or playing energetic games, wearing larger clothing that’s really meant for an older child, wanting portions better suited to someone older, or asking for more food once they’ve finished eating a reasonable sized meal.

If you are at all worried, seek professional advice. Your GP or health visitor should be able to advise you. On the flip-side, occasionally children’s diets may need boosting with extra vitamins. If you suspect this is the case for your child, also seek professional advice.

“Research shows children who stay a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident.” (NHS)

The Impact of Childhood Obesity

A healthy saladChildhood obesity is a growing problem in the UK, with nearly a third of children aged two to fifteen being overweight or obese. What’s more, data shows that children are becoming overweight at ever-earlier ages and are generally eating less fruit, vegetables, oily fish and fibre than is recommended. The lack of a varied diet will leave children lacking in some essential vitamins and minerals. This is all of major concern. Obesity alone can lead to health issues in later life such as diabetes, heart problems, high blood pressure and even cancer. It may also lead to bullying and self-consciousness which may adversely affect a child’s self-esteem and mental wellbeing.

Apart from medical conditions, the main causes of obesity are a poor diet rich in sugar, fat and salt and children consuming more calories than they are burning up. This is not helped by the media, which is overrun with adverts promoting unhealthy food, and some children having too little exercise. So, parents, nurseries, educational settings and parents alike all need to play their part in ensuring that children eat what’s good for them, and in appropriate quantities.

How can nurseries & pre-schools help?

“Children’s food preferences and eating habits are formed early in life and the time that they spend in early years settings provides an ideal opportunity to shape healthy behaviours.” (Public Health England)

A child eating fruitLittle Cedars Day Nursery recognises the incredibly important impact of a healthy diet on the young. For this reason, the nursery is committed to delivering a very healthy, high quality eating programme to all children at the setting. High quality, fresh ingredients are used each day and are prepared by our own on-site chef. Children attending for a full day will receive 3 meals plus a snack during the morning and another during the afternoon. Water is also available to drink all day. Our chefs are also happy to provide vegetarian and vegan meals and to cater for any other dietary requirements.

Get in touch

If you’d like to know more about healthy eating for under-fives at our Streatham nursery in London SW16, call us on 020 8677 9675 or email us here. We’ll be happy to answer any questions. You can also book a visit to the nursery here if you’d like to see the nursery/pre-school in action during the working week — we’d love to show you around.

This article is for general guidance only. Always seek professional medical advice if you are concerned about your baby or child’s health and wellbeing.