A talk about optimal nutrition for your baby and toddler with Lucinda Miller from NatureDoc
At Blue Almonds our mission is to introduce our clients to leading experts to share their knowledge on topics relating to parenthood, for the long-term health and wellbeing of your children.
Recently we were very lucky to have Lucinda Miller from NatureDoc come to Blue Almonds to talk to a group of new and expecting mothers about nutrition for babies and children. She covered a lot of topics in her talk, and answered some really interesting questions from our guests. We have tried our best to capture the full content of her wisdom here.
About Lucinda Miller
Lucinda is the clinical lead of the NatureDoc team specialising in maternal and paediatric nutrition with clinics in Sloane Square and Parsons Green, as well as virtual video consultations worldwide. She has 30 years of experience as a naturopath and qualifications in Functional Medicine. She is also the triple bestselling author of 'The Good Stuff', 'I Can’t Believe It’s Baby Food' and 'Brain Brilliance'. Lucinda has a long waiting list, so we were very lucky that she was able to come and talk to us.
Lucinda started out by helping to support NCT groups after the birth - her post natal service was called Blissful Beginnings. In the meantime, she also had three children of her own and as a family they experienced their fair share of health issues. Lucinda found that they benefited hugely from focused nutrition and food supplements and so has first-hand experience, as well as the experiences of all her clients to help build the wealth of knowledge that she now represents.
Lucinda promotes an integrated and common-sense approach - combining the usual medical interventions with her advice on nutrition to empower parents and help families build healthy habits.
The first 1,000 days
Conception to a child’s second birthday are the foundational years for a child’s immune system and nervous system and this is the time of a little one’s life when most of the time you have control over what they consume, and have autonomy over the food ingredients you choose and what you apply to their skin.
Gut health is incredibly important to your baby’s overall health over the first 1,000 days forming a healthy immune system and helping to shape metabolic and neurological health. Inside your belly and their belly is an ecosystem of billions of bacteria; and we need enough of the beneficial bacteria to keep us healthy and well whether that is fending off colds and coughs or preventing long term health issues.
Did you know for example that folate and vitamin B12 can be produced inside your own gut? Or that the key to digesting milk lies in the balance of bacteria in your gut and that you can rebuild tolerance to milk over time? Also the gut microbiome is the building blocks for your baby’s neurotransmitters such as serotonin for sleep and mood; acetylcholine for learning; and GABA for a restful night’s sleep and the ability for your baby to self soothe and be calm.
Irritated skin is also an indication of a problem with the gut in a process we call the gut-skin axis. So, if your baby has itchy skin or the beginnings of eczema then prioritise supporting a diverse gut microbiome as well as helping the skin topically.
When you breastfeed you pass some of your own gut microbiome onto your baby, so if you need to take antibiotics or you get thrush or you are struggling with your own gut health then it is vital to work on your gut microbiome as this will in turn support them too. A disrupted gut microbiome in either mummy or baby has been linked with worsening of reflux, croup, allergies, immunity, eczema and general tummy discomfort.
What can you do?
You can start preparing your immune system while you are pregnant - and especially if you were very sick during pregnancy or needed to take antibiotics for bacterial infections. Vitamin D is vital for the immune system and also helps the diversity of your microbiome. A decent probiotic will also help you prepare for the arrival of your little one. It is also important to prioritise keeping your iron levels up as your iron levels are influential on your baby’s development as well as your mood and energy levels.
If you are breastfeeding, your diet will impact the nutrients that your infant will receive from you. A diet rich in good quality proteins, choline, iron, iodine and B vitamins are key nutrients for your baby in both the short and long term. Again, keeping your own immune system and gut microbiome in tip-top condition will help those of your baby and this is through eating a healthy diet and supplementing with vitamin C, vitamin D and zinc if you feel rundown.
If your baby gets easily irritated by external stimulation, noise, crowded environments etc, it can be handy to know how to calm their vagus nerve. The vagus nerve is an important connection between the gut and the brain and a healthy or ‘toned’ vagus nerve helps you remain tolerant to stimulation such as noise, light and crowds of people. To help calm your baby you can take a walk in nature, take a soothing bath (at any time of the day) or do any other activities that you have observed your baby enjoying such as listening to classical music or doing some baby massage.
‘Nourishment’ is more than just the food you put into your body, it is other external factors - such as getting out into nature, lots of fresh air, filtered water, natural skincare as well as laughter, music and cuddles.
When should I wean my baby?
One question I get asked a lot is ‘When should I wean my baby?’. I think everyone should be guided by their own, and their baby’s instincts. My rule of thumb is if a baby can sit up, show interest in food, and have the coordination to pick up food and bring it to their mouth, they can start to try food.
Most babies can eat everything from the get-go. Be guided by your own instincts - start with foods which you feel nourish you well and feed these to your baby…..whether it is eggs, meat, pulses, nut butters, fruits, grains or veggies.
Although the general rule is - no honey until they are 12 months old, and keep salt to a minimum. Try where possible to eat fresh, organic produce. The biggest risk is choking and you can prevent this by slicing up foods that can easily block the windpipe - such as grapes, blueberries and baby tomatoes. It is best to halve or quarter them as necessary. Lucinda shares how to reduce choking risk in a great amount of detail in her book ‘I Can’t Believe It’s Baby Food!’
No food is ‘bad’ food. And as much as we love pouches for their convenience, they are mostly fruit puree and can leave a baby feeling unsatiated and hungry later. If you have the space, invest in a large freezer and batch-cook homemade food. Your baby can generally eat the same as the rest of the family, but if you enjoy spicy food, perhaps prepare it in a way that you can reserve some for your baby before you put the spices in.
How can I prevent allergies or problems arising from allergies?
If there is a high risk of food allergies - such as family history of specific allergies, asthma, eczema or hay fever, I recommend consulting an allergy consultant prior to the weaning process. Experiment with your foods and introduce new things in small quantities one food at a time.Your allergy consultant may well suggest keeping antihistamines nearby while introducing new foods just in case there is a nasty allergic reaction.
One thing many parents don’t know is that introducing allergenic foods via the mouth rather than via the skin is far better. Potential allergens introduced via the skin (such as by applying nut oils, or touching your baby after you have eaten nuts) puts the immune system on high alert.
How can I support my baby’s immune system?
Babies need support with their immunity - especially if they are going off to nursery or have older siblings bringing back illnesses from school!
One of the most important contributors to our immune system is Vitamin D, and it only stores inside the body for three months, so around the end of December our stores run out and we succumb to the viruses that are circulating. You can support babies by supplementing with Vitamin D, particularly if they are coming off milk formula which is fortified towards the end of the winter.
When viruses are going around, I highly recommend an Elderberry syrup - particularly one that contains zinc. It is a great anti-viral and can really help ward off the common coughs and colds. Vitamin C can also be given to babies.
If your baby has to have antibiotics, it is best to give them some probiotics during and after treatment with antibiotics. You can also feed them yoghurts - but you will get more benefit from the most artisanal yoghurt or kefir that you can find rather than a standard supermarket yoghurt.
Should I always buy Organic produce?
I recommend that we all aim for organic foods where possible. However, many of the studies we have are based on food in America, which often contains much higher levels of pesticides. Luckily in the UK and EU we have tighter regulations on what can and can’t be sprayed on foods.
Therefore, for me, it is far more important to eat a wide variety of healthy foods, than to restrict yourself to only organic items. For example, if you can only get hold of non-organic blueberries - buy them! They are still very healthy for your baby. I advise peeling fruit and veg or soaking all non-organic fruits and vegetables in a mixture of baking soda and apple cider vinegar in lots of water to get rid of any pesticides. Some fruits, such as raspberries can go mushy during this process, so instead, I recommend buying frozen organic raspberries.
If I had to prioritise which product to buy organic, I recommend checking the list called the ‘Dirty Dozen’ - foods which have a higher risk for pesticides and are far better if you buy organic, and another list called the ‘Clean Fifteen’, which are potentially safer to have non-organic.
What formula should I feed?
I always say ‘breast is best’. It really is. However we all know that some people find it difficult, or even impossible, or that family circumstances lead us to favouring formula. You may have to experiment a bit to see what your baby gets on with. If they seem out of sorts or uncomfortable, try a different formula.
I recommend organic formulas like Kendamil or Holle - which even has a goat milk formula version. Some people find Goat milk and even Buffalo milk highly beneficial once a little one is over 12 months. It really is best to experiment if you are having issues with the milk they are drinking. You will find one that your baby tolerates. If there is a lot of intolerance to milk in general, you can try a dairy-free hypoallergenic formula and see what happens. It is then possible to rebuild the tolerance over time and that is what the NatureDoc milk ladder approach is for.
How do I know who to trust when it comes to information online or in the media?
Everything we recommend at NatureDoc is backed up by scientific studies. I always do my due diligence on every topic. This includes but is not limited to
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Research - for example scientific studies
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Testing - we run thousands of tests in our clinic and the results help inform us on which nutrients or gut microbes are needed.
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Feedback from happy clients over the last 30 years
I highly recommend that you visit our comprehensive collection of blog posts on supporting your child and the rest of your family through nutrition. You can also sign up to our newsletter to get my advice straight to your inbox or you can buy my books - such as ‘I Can’t Believe It’s Baby Food’.
How much sun exposure is good for baby?
As we know sun exposure is good for Vitamin D production, which in turn is good for our immune system. So, some sun exposure is good for us all. I recommend getting out in early spring when the sun is shining and getting it in small doses regularly. 15-20 mins in the early morning or late afternoon sun and then cover your little one up. As kids get older and they are spending a lot of time running around in the sun on days out or holidays, then of course you need to apply sunscreen. I always recommend a good quality, natural sunscreen. Brands I trust are Green People, Child’s Farm and Tropic.
How do I keep my fussy-eater healthy?
If your child is not eating the full range of foods, you will need to supplement. Start by assessing which foods they are not eating and supplement accordingly.
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No meat? Supplement with iron
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No fish? Supplement with omega 3 fish oils
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No Nuts and seeds? Supplement with zinc (zinc is very important for growth and overall health)
And so on.
Do I need to avoid seed oils and ultra-processed foods?
Ideally our little ones consume more omega 3 from salmon, sardines and mackerel over omega 6 from seed oils. It is difficult to avoid seed oils such as sunflower and rape seed oil entirely so a balance of 4:1 ratio of omega 3 to 6 in the diet is ideal.
Ultra-processed foods are OK as a treat, as long as the ‘treat’ doesn’t become a ‘habit’. Aim for 20% of the diet or less but many toddlers are now having over 70&% which is too much and can be detrimental in that they are eating too many foods that contain refined starches and emulsifiers, and not enough foods containing the key nutrients such as iron, zinc, calcium and omega 3.
However, it is important not to tie yourself in knots striving for perfection. Children need to learn to regulate their intake of processed and sugary foods, so don’t make it taboo.
Summary
There is so much pressure on new mums to be ‘perfect’ - particularly in the first year. It is important to remember not to do things just to please other people. Your mother’s intuition is important - you know your baby best - so listen to what your instinct is telling you in terms of what you are feeding and nourishing them. It is so easy to start to feel judged, inadequate and like you are doing everything wrong. Give yourself breathing space and don’t judge yourself too harshly. You are an utterly amazing mummy already!
To register your interest for our talks at Blue Almonds, please email us at info@bluealmonds.co.uk or follow us on Instagram for announcements.
Photos courtesy of Diana Pavlova Photography
