This was a hot topic at one of my most recent adventures in solids groups so I thought I should provide some more information about it here.

So, what is arsenic and should we be concerned?

Arsenic is naturally found in our soil (1).  It is an element and can be found in many minerals (1). There are two forms of arsenic- inorganic (which is of more concern) and organic.

Arsenic can be found in pesticides and fertilizer and can leech into the air. From there it can wind up in the soil and water. Many people have heard about arsenic in drinking water. However, research is now finding that many people are also exposed to arsenic in food.  This is a concern as arsenic is a carcinogen, and as more foods (especially those containing rice) are found to contain arsenic our exposure increases.

Now why is rice getting the headlines for arsenic? Rice absorbs it more readily than many other plants (2). Rice is also grown in water that can have high amounts of arsenic in it. As a result, rice can have 10 times more arsenic than other grains (3).

Are some varieties of rice safer than others? According to Consumer reports white basmati rice from California, India and Pakistan as well as sushi rice from the US have less of the inorganic type arsenic than other types of rice (2). Brown rice, which still contains the outer layer of the grain, actually seems to have 80 percent more inorganic arsenic than the same type of white rice. However, brown rice does have more nutrients than white rice so when you are choosing brown rice I would recommend choosing varieties from California, India and Pakistan. Organic rice does have just as much arsenic in it.

Don’t forget about other grains too. If you are eating gluten free, rice often becomes a staple; however there are other gluten free grains that would help limit your exposure to arsenic. These include amaranth, quinoa, buckwheat, millet, and polenta. Other gluten containing grains that can help limit exposure include bulgur, and barley.

Can you cook rice differently to help reduce the arsenic? Rinsing your rice before cooking may help reduce the amount of arsenic, then follow this by cooking your rice in a higher water to rice ratio- such as 6 to 1- and draining the excess water off before eating (2). This does, however reduce the nutrient content of the rice.

Does this mean I can no longer eat rice, or products with rice in them? Remember, it is the cumulative effect of eating rice-containing products; you can still consume rice.

How does this information relate to infants and children? Infants and children, especially those under 3 seem to be more vulnerable to dietary sources of arsenic (5).  Because infants and children are smaller than adults and taking into account their relative hunger, it is important to eat a varied diet to help limit their exposure (3). I do not recommend starting your baby on rice cereal as their first food. There are other options for high iron foods to start your baby on. I also do not recommend using rice milk as a milk alternative for children under 5. Many products on the market aimed at toddlers contain multiple rice ingredients. These would not be good options. In addition, you do not need to buy “toddler-specific” food for your child.

So, what can you do to reduce arsenic in your families diet? Eat a variety of grains. This is beneficial for many reasons. In addition, when you buy rice, look at where it was grown. Reading product labels (including ingredients) and trying to limit products that contain rice ingredients such as rice bran, rice syrup, rice starch, rice flour, etc. can also help.

Wondering what to feed your baby as a first food instead of rice cereal? Interested in going through your families diet to help limit your exposure to arsenic? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com

References:
1 http://www.nlm.nih.gov/medlineplus/arsenic.html#
2 http://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm#rules
3. http://www.ewg.org/foodscores/content/arsenic-contamination-in-rice
4. http://www.niehs.nih.gov/news/newsletter/2012/3/science-arsenic/#
5. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3371583/#

 

With kids, life can be very busy. Running from activity to activity can leave no time for cooking. This is one reason I love using a slow cooker (See other reasons here). You can prepare this soup the night before and start it before you leave the next morning. To do that complete step 4 and refrigerate overnight. 

1 Tbsp         Olive oil
1                 Onion, diced
3                 Celery stalks, diced
2                 Carrots, diced
3                 Garlic cloves, diced
1 tsp            Dried Thyme leaves
2 Tbsp         Cumin Seeds
1 Tbsp         Dried Oregano leaves
1 tsp            Herbamare
1 tsp            Black pepper
1/4 tsp         Cayenne
1/4 Cup        Tomato Paste
6 Cups         Vegetable Stock
2 cans/cups   Black Beans (rinsed and drained and cooked if using dried)
1 Tbsp          Lime juice
1 Cup           Corn (frozen)

1. Heat oil in a pan, add onions, celery and carrots and cook until softened, about 5 minutes.
2. Add garlic, thyme, cumin, oregano, herbamare, pepper, and cayenne and cook for about 1 minute.
3. Add contents of pan to slow cooker.
4. Add tomato paste, vegetable stock, and black beans, stir to combine.
5. Cover and cook on Low for 8-10 hours or on High for 4 -6 hours.
6. Before serving add corn and lime juice.

Looking for more ways to incorporate family meals on busy days? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

The importance of family meals seems to be coming up everywhere these days, which is great. But at the same time, many people feel it is too much of a stretch for their family and something that is unattainable. Are family meals really that important, many people ask?

The answer is yes. Eating together is linked with healthier weights in children and choosing better foods (1). When kids sit down on a regular basis and eat with their families they eat healthier.  For example they tend to eat more vegetables and fruit, more fibre and vitamins and minerals such as Vitamin C, Vitamin B12, calcium and iron as well as less sweet, salty and fried foods and drinking pop (4).

There are many reasons to eat family meals. Family meals are a time for learning and communicating. Use the time to check in with each other about the day, or life in general, what are things you are grateful for, what was something you did today that you were proud of? Get your kids involved in the family meal, this will help teach them about food- including how to choose and prepare foods. Blog post Involving your Kids coming soon. Eating family meals can also be a great way to share family and cultural traditions with your kids (1).

Sometimes people feel that it has to be dinner that is eaten together as the family meal. Families these days are busy, parents may not get home in time from work, kids have different activities, I completely understand! The good news is that it can be any meal eaten together. Honestly, the more, the better. Even if it can’t be a full meal, even sitting together to have a snack (or two) can be beneficial.

So what are some of the benefits?

      ·      The more family meals that are eaten are connected with an increase in family support, communication and                  expectations (4). 

      ·      For teens, eating together with their families helps lower the risk for substance abuse and other behaviours                such as early sexual activity and less fights compared to those who eat with their parents less often (4).

      ·      Having family meals has been shown to lower the risk of being overweight and obese for both children and                 teens.

      ·      For teens, eating together more often seems to have a protective effect from eating disorders (4).

      ·      Children in high school who ate family meals 4 or more times a week had better grades (4).


In short, eating together means eating better. The more you can do it the better, and eating any meal or snack together can bring about the same benefits.

Wondering how to make family meals happen in your home? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com 

References:
1. http://www.eatrightontario.ca/en/Articles/Adolescents-teenagers/Family-Meals-with-no-TV.aspx#.VEWVOCtdUWw
2. http://ellynsatterinstitute.org/fmf/fmf4.php
3. http://www.bettertogetherbc.ca/uploads2/bettertogether/BCDF_ReportLow-res.pdf
4. http://www.bettertogetherbc.ca/uploads2/bettertogether/making-meals-matter-backgrounder.pdf

Although giving your baby white rice can be a funny adventure- especially if it is the sticky white rice, which often ends with them wearing a new outfit made of rice- brown rice is what I prefer to offer babies.

I like that it contains more fibre as well as more vitamins and minerals. Many families eat rice with dinner, or throughout the day, so by offering brown rice to your baby as one of the earlier grains it helps baby be included in what the family is eating. Eating what the family eats and eating together is something that is very important. Read more about family meals here.

There is some controversy over when you should introduce grains, but if you have been following along with the starting solid series you would know that by the time most people get around to feeding their baby a grain they are typically a bit older. If you are interested in reading more about the timing of introducing grains- and the reasoning behind it- you might want to read my blog post on Quinoa.

Our little guy really seemed to enjoy rice when we introduced it. For him, it was really part of the adventure side of starting solid food. Picking up grains of rice was a challenge, and it came with the satisfaction of putting it into his mouth and tasting and then swallowing it.

Stirfrys are a nice meal the family can enjoy one rice has been offered. Stirfry type meals are great for little hands since everything is typically cut into bite-sized pieces already. In addition, this empowers the baby and/or child to pick and choose the foods that are appealing to them. I recommend being mindful of the sauce that you are using if you are offering stirfry to your little one, as many sauces contain lots of salt and sugar.

Allow your baby to eat the rice in whichever way works best for them. If your baby is anything like this one, you will wonder if any rice even went into their mouths when the meal is over and you start on the clean up. Remember, eating solid food is a big learning process!

*There have been a lot of questions about arsenic in rice. Read more about arsenic in rice here.

Do you have questions that you would like to get answered about your baby’s adventure with solid foods? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com