Iron Deficiency. Tips for prevention and "cure"

Iron Deficiency. Tips for prevention and "cure"

Iron is an important nutrient. It plays a key role in many of the bodies’ functions including growth, development and appetite regulation Simply put, if iron levels are low children and may find it difficult to concentrate, difficult to learn to their potential and difficult to eat the right types and amounts of food their young body needs.

Here we explain risk-factors for iron-deficiency as well as provide tips for preventing deficiency and eating an iron-rich diet

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Wholegrains, Wholemeal, Freekeh and Farro. What are they all about?

Wholemeal and wholegrain; freekeh and farro; sorghum and spelt; chickpea and brown pasta. What on earth do these words mean; are they a healthy choice and is the social-media fuss worthy? Here we explain a few key points and what to look for when buying grain and cereal based products.

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Poor nutrition and ADHD medications. The two don't have to be friends.

Poor nutrition and ADHD medications. The two don't have to be friends.

Healthy eating (and just eating in general) can be a major concern for parents who’s child requires medications for ADHD. A common side-effect of these medications is a very low-appetite which can bring about short-term and long-term nutrition concerns. Here we provide some tips on helping a child with a low appetite and discuss ongoing management through dietetic support.

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What Milk and When?

Does the dairy fridge of the supermarket send you head into a spin? Then there is the long-life section of milk and milk alternatives. How the heck do you decide what is “right” for your child when the choice seems to expand on a weekly basis? Is Almond milk ok for my toddler? What’s the latest when it comes to the skim milk versus low-fat milk versus full-cream milk debate? So many questions, here’s hoping you can gain a few of the answers here. 

What is the difference?

Compared to cow’s milk, plant and legume based milk products (e.g. rice, coconut and soy) naturally contain a lower volume of protein and smaller range of vitamins and minerals. Legume (i.e. soy) based milks have the most similar protein and energy content to cows milk and often have added vitamins and minerals. Nut and seed (e.g. Almond and coconut) milks tend to have a very low energy and protein content. Many brands do not include added vitamins and minerals and essentially some brands are little more than water with a small amount (about 5-10%) of the said ingredient.

When it comes to the difference between breastmilk (or formula) and cow’s milk, each contain a similar calorie and protein content. Breastmilk and formula have the added bonus of a wider range of vitamins and minerals than cow’s milk and that are essential for infants. As a child starts to eat a wider range of food (usually around 12 months) they get the extra vitamins and minerals from their food and do not require the extra vitamins and minerals from breastmilk or formula. 

What milk and when for kids?

Breastmilk (or formula if unable to breastfeed) is recommended as the sole source of nutrition for the first 4-6 months of life. This is recommended to continue until at least 12 months of age together with solids. From 12 months and assuming a child is eating a wide-range of foods, full-cream milk as a drink can be introduced and formula ceased. Breastfeeding can continue as long as a mother desires so long as the child doesn’t “fill-up” on milk and avoid eating solids. Reduced fat milk or lower energy milks such as the rice, coconut or skimmed soy varieties are not recommended at this time. These milks have a low energy content and potential to not meet the caloric requirements of fast growing little humans. Unless a child has a diagnosed food allergy, cow’s milk is recommended for at least the first 5 years of life. Full-fat varieties until 2 years of age then reduced fat thereafter. If non-animal milk is a family’s preference then soy milk with added vitamins and minerals is the next best choice. 

What to look for if buying a cow’s milk alternative

If you prefer to buy a cow’s milk alternative aim for a beverage that contains:

  • Added calcium- check the nutrition panel and aim for > 120mg per 100mL
  • Adequate protein- check the nutrition panel and aim for at least 3g per 100m
  • A little bit of fat- check the nutrition panel and aim for 2-4g per 100mL


  • Different brands contain different ingredients so best to check the label and compare products. Most organic brands do not have added calcium

What about raw milk?

Pasteurisation is a process that heats milks to a temperature that kills bacteria that can cause disease or even death if consumed by humans. Children and pregnant women are particularly at risk of getting sick from these bacteria. Even good food hygiene procedures won’t stop these bacteria from causing harm. Milk that isn’t pasteurised is called Raw Milk. Raw milk is not permitted to be sold in most States but sometimes can be found from alternative food suppliers. Raw milk is certainly not recommended to be consumed by infants, toddlers or children and it safest for all to avoid.

In summary, there are many things to think about when you’re in the milk section of a supermarket. When it comes to kids, the message of cow’s milk, full-cream until 2 years and reduced fat thereafter remains true.

If you're struggle to untangle nutrition myth's versus facts, if your child has food allergies or doesn't fancy drinking milk we can help. Connect with us today