Mother and Baby GuideIncreasing nutrients pregnancy / Foods & Drink to Avoid / Importance of Breastfeeding / Mother Nature Knows Best / Formula Feeds / Weaning / Four to Six Months / Six to Eight Months / Eight to Twelve Months / Survival Tips / Three Recipes for Baby & You / References PregnancyA vegetarian diet (where no red meat, poultry, fish or slaughterhouse by-products are eaten) or vegan diet (where dairy products and eggs are also not eaten) can provide all the nutrients needed for a healthy pregnancy. Healthy babies are being born to fourth and fifth generation vegetarians and vegans in the UK and of course, around the world, whole cultures have been vegetarian for thousands of years! (See Viva! Guide, Fruits Of The Past, for details on our vegetarian ancestors). It is the most natural, healthful diet and perfect for nurturing your unborn child. A healthy pregnancy should just be an extension of your normally healthy diet. If you eat well anyway, then eating right for your unborn child won’t be such a radical change. If, however, your diet has always been based around junk food, meat and dairy produce, then it’s time it wasn’t! For both your sakes. The secret of a healthy diet is to eat a variety of foods, but focusing on grains, pulses, nuts and seeds and fresh fruit and vegetables. Dr Michael Klaper, one of America’s foremost experts on vegetarian and vegan nutrition, has devised a table (adapted over) which shows what you need to eat each day. Eggs, cow’s milk and cheese are high in cholesterol and fat and are not needed for a healthy diet, so they are not included.There is plenty of scope for adventurous, creative cookery. With herbs, spices, stock cubes, flavourings such as soya sauce and creamed coconut, soya cheese and a host of other extras, you can create the most wonderfully exotic dishes, as well as all the traditional favourites.
Increasing your nutrients for pregnancyDuring pregnancy, your daily nutrient requirements increase considerably. Iron, folic acid, thiamin, niacin, riboflavin as well as vitamins A, C and D, calcium and protein are all needed in greater amounts. It’s not surprising - you’re making a whole new person and you’ll need more nutrients than you do normally! If your diet includes plenty of fresh fruit and vegetables, you will probably be getting more than enough of vitamins A and C, folate and thiamin, but it doesn’t hurt to give them all a bit of a boost. Here’s how ... ProteinProtein is needed for growth, repair of tissue and protection against infection. Protein can be found in all pulses (beans of all sorts, peas and lentils), nuts, seeds, rice, grains and grain products such as breakfast cereals, bread and pasta. The humble soya bean - used in many soya products such as soya burgers, soya milk and tofu (soya bean curd) - is nutritionally equivalent to meat, containing as it does all the building blocks (amino acids) of protein. Preeclampsia, a syndrome of high blood pressure, reduced blood flow to the placenta and premature delivery, has been attributed to insufficient protein intake and so it is prudent to increase your intake in the final trimester. The good news - medical studies on 775 vegan mothers showed them to be less prone to preeclampsia (1). FatsFats are essential in the diet for repairing body tissue, to carry some vitamins (vitamins A, D, E and K) and for manufacturing hormones. Fats can either be saturated (mainly animal fats) or unsaturated. Whilst we don’t need the saturated kind in our diet we do need the unsaturated type - the so-called essential fatty acids or polyunsaturated fats. There are two types of essential fatty acids - omega-3 and omega-6. Omega-3 fats are found in dark green leafy vegetables like broccoli, some nuts eg walnuts, some seeds especially linseed (also called flax), soya beans and oils extracted from these foods. Omega-6 fats are found in seeds such as sunflower and sesame seeds, corn, some nuts (again walnuts) and again soya beans as well as the oils extracted from these foods. Most Western diets tend to be high in the omega-6 fats but not so high in the omega-3 fats. It’s a good idea therefore to make sure you include foods such as linseed, walnuts and soya beans in your diet. Linseed is available as the oil as well as the seeds themselves - they make a tasty crunchy topping on salads. It’s also worth alternating between the oils you use in the kitchen - sometimes using soya and walnut oils in place of the more common corn and sunflower oils. Walnuts and soya beans are rich in both omega-3 and omega-6 fatty acids (and in the right proportions that the body needs) so are excellent foods to incorporate into your diet. There are even some specially formulated oils that supply both the omega-3 and omega-6 fats in the right proportions available from most healthfood shops. These oils must be kept refrigerated and are best used cold. CalciumThis vital element is needed for the healthy functioning of the nervous system, blood clotting and bone and tooth formation in both mother and baby. Seeds (especially sesame), nuts* (especially almonds*), dark green leafy vegetables and legumes such as beans, lentils, chickpeas and tofu (made from soya beans) are particularly rich in calcium. Contrary to popular belief drinking cow’s milk is no guarantee of strong bones. The Harvard Nurses' Health Study, took 77,761 women, aged 34 to 59 and followed them for 12 years. The research found that those who got more calcium from milk actually had slightly, but significantly, more fractures, than those who drank little or no milk (2). A 1994 study of elderly men and women in Sydney, Australia also showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture than those with the lowest consumption (3). (See Viva! Guides Nutrition in a Nutshell and The Healthiest Diet of All.) IronThe need for iron increases during pregnancy because both mother and baby are busy creating new blood. The best sources are dried fruits such as figs, apricots, dates and prunes, nuts* and seeds, especially sunflower, pumpkin and sesame seeds and black treacle. Lentils and other pulses, tofu and soya milk, houmous, cocoa, fortified breakfast cereals, kidney beans, wheat and wheatgerm, green leafy vegetables and wholegrains are also useful sources. Because vitamin C increases the absorption of iron from the food in your body, it is essential to make sure you are eating plenty of fresh fruit and vegetables. The British Medical Association states that vegetarians are no more prone to iron-deficiency anaemia than meat eaters. Vitamins A, C and EVegetarians and vegans get plenty of vitamin A from eating foods containing beta-carotene. We convert beta-carotene into vitamin A in our bodies. Beta-carotene is high in green vegetables (spinach, kale, chard, bok choy etc.) as well as red and orange vegetables (carrots, yams, sweet potatoes etc). You'll find high amounts of vitamin C in kiwi fruit, berries and currants, fresh oranges, grapefruit, broccoli, spinach, cabbage, strawberries, green peppers and other fruit and vegetables. It's not in meat. Beta-carotene, vitamins C and E (this latter vitamin is found in vegetable oils, nuts* and avocado) are anti-oxidants and help protect you from several diseases including heart disease and cancer. A great way to boost your intake is to buy a juicer. They range in price from about £40 to several hundred but are a great investment because fruit and vegetable juices are also a wonderful source of many other vitamins, minerals and trace elements, including iron, calcium, zinc and folic acid. Experiment with different combinations for a vitamin-packed, energy boosting drink! The B VitaminsThese vital vitamins comprise B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid and B12 (cobalamin). Vitamins B1, B2, niacin and B6 are all involved in releasing energy from food and help to aid growth and repair of the body. They are widely available in wholegrains including wholemeal bread, brown rice and wholemeal pasta, yeast extracts, pulses (beans, lentils), nuts, seeds, dark green leafy vegetables, avocados and bananas. Many breakfast cereals are also fortified with all the B vitamins. Folic acid is required for protein synthesis, formation of blood, metabolism of DNA (our genetic blueprint) and helps prevent neural tube defects in the developing foetus. It is therefore necessary before conception and during early pregnancy to help prevent this condition. It is found widely in most vegetables especially dark green leafy vegetables, nuts, pulses (beans, lentils) and avocados. Vitamin B12 (cobalamin) is required for the maintenance of a healthy nervous system and normal blood formation. The liver has stores of B12 lasting up to 3 years and the body is also very efficient at reabsorbing it. Many common foods are fortified with B12 like fortified breakfast cereals, yeast extracts, margarines and soya milk. Ensure a daily serving of these types of food. Vitamins B6, B12 and folic acid are also necessary for helping to keep the arteries healthy. Vitamin DJust 15 minutes of exposure to sunlight on the face and arms is all that is required by the body to manufacture vitamin D. Vitamin D aids the body’s absorption of calcium. Because it is stored in the liver, a summer of moderate sun is normally enough to see us through the winter as well. Fortified breakfast cereals and margarines can be useful dietary sources if exposure to sunlight is not practicable. Foods and Drinks to AvoidApproximately 95% of food poisoning cases are due to meat and dairy products. BSE is still in cattle - one of the many reasons to not eat any cattle products. For that reason it is best to avoid them for your own health and for that of your baby. Remember, he or she will eat what you eat, so think carefully! Ripened soft cheeses such as Brie and Camembert must be avoided as they may contain high levels of listeria which, in rare cases, can lead to listeriosis. This may result in miscarriage, still-birth or severe illness in the new-born baby. Listeria bacteria has also been found in a very small number of some cook-chill products. These must be reheated thoroughly until piping hot. Eggs should be avoided as they carry risk of salmonella and contain significant amounts of cholesterol. Vegetables and salads should be washed thoroughly to remove any contaminated soil and dirt. Buying organic will also help to limit the chemicals reaching your unborn baby. Caffeine in coffee and cola has been suspected of leading to birth defects or miscarriages but studies have proved inconclusive. Although artificial sweeteners in food and drink are said to pose no threat, again there have been concerns regarding these. They cross the placenta and are eliminated very slowly from the foetal tissues. Smoking is clearly bad for you and your baby and is associated with low birth weight and cot death. It’s never too late to give up. Any prescribed or over-the-counter medication may prove harmful to the baby, even aspirin, paracetemol and cold remedies. If you don’t really need them, the advice is don’t take them. If you do, consult your doctor. Avoid eating peanuts and nuts while pregnant or breastfeeding if you, your partner or a child in the immediate family come from an atopic family - see starred * Note under “Daily Nutrients Guide” section previously and Allergies section following.
The Importance of BreastfeedingBreastfeeding is certainly the most natural form of nutrition during the infant’s first year of life. Breastmilk is truly miraculous - the perfect food for baby which not only contains every nutrient needed but antibodies that bolster the baby’s immune system. It is impossible to replicate the exact formula of breastmilk. Neither can a bottle replicate the closeness and skin contact which a baby gets when feeding from her mother. Besides, breastfeeding is so much easier and more practical than bottlefeeding. There’s no sterilising equipment, no buying of milk powder, no heating of milk during the wee small hours and no chance of forgetting the baby’s milk if you go out for the day. Also, if you’re patient it’s a natural means of losing any extra pounds you’ve put on during pregnancy. The World Health Organisation (WHO) now recommends that most women should exclusively breastfeed their babies for six months. They conclude that in general this is the healthiest start to life for a baby. There are many benefits for the baby too. Asthma, eczema and other allergies can all be triggered by dairy produce. Digestive problems, ear infections and respiratory problems have also been linked to the consumption of dairy products by infants. Researchers are currently investigating a link between cow’s milk and Sudden Infant Death Syndrome, saying that some cot deaths may be as a result of an allergic reaction to cow’s milk. Research at Southampton University has discovered certain proteins, released during an allergic reaction, in the blood of babies who have died with no apparent cause. Researcher Dr Andrew Walls says that cow’s milk was “a promising line of research” (4). The American Academy of Pediatrics Committee on Nutrition has recommended since 1992 that cow’s (and goat’s) milk should not be given during the first year of a baby’s life (5). All good reasons why babies should be breastfed wherever possible. Although breastfeeding is natural there is a knack to it and it is a good idea to prepare yourself before the birth by reading some of the very good books which are now available. The Practicalities of BreastfeedingWash your breasts as usual when you bath or shower but don’t use soap as this can wash away the natural secretions which protect against soreness when the baby starts to suck. Get used to handling your breasts so that you don’t feel awkward or embarrassed about this when the time comes to start breastfeeding. The baby’s suckling reflex is at its strongest in the first few hours after birth, so when your baby is handed to you it is a good idea to put her straight to your breast. If, however, for some reason you feel you can’t do this, don’t worry. Just try again quietly and gently a little later - perseverance and good support usually lead to success. Don’t wash your breasts before you feed. It’s important to have your baby in the right position with the head slightly tipped back so that the chin is close to your breast and the lips are close to your nipple - ‘chest to chest, chin to breast.’ Brush her lips with your nipple until she opens her mouth really wide, almost as if she’s going to yawn. This may take several minutes so be patient. When it does happen, bring the baby’s head quickly towards your breast so that she takes not just your nipple but a good mouthful of breast too. If she is latched on properly you will see the jaw bone move as she sucks. If not, slide your little finger into the corner of her mouth to break the suck action and try again. It is very important that your baby should have opened her mouth wide enough and be close enough to you to enable her to take a large mouthful of breast. This means that your nipple is protected from friction and will not get sore. Watch that your breast is not covering your baby’s nose, making breathing difficult. Gently hold back your breast with your fingers if necessary. After your baby has finished feeding, dry your breasts carefully. If you have problems with leaking, cover them with breast pads. Some people advise putting cream on or using a spray but this is not recommended as it interferes with the delicate balance of natural secretions. Wash your nipples once a day without soap and keep them dry. Giving short feeds as often as your baby will co-operate in the early days will give you both practice. During these early feeds, your baby is getting not the milk but the colostrum which protects her from disease and helps her to excrete the meconium from the bowel. Meconium is a sticky, black waste product which builds up during the time the baby is in the womb. The actual milk comes in a few days after birth - this might be the second, third or fourth day. The milk normally comes in quicker for second and subsequent babies, but this depends on how much sucking the baby has been able to do. The more you have been able to feed the baby, the more your breasts will have been stimulated and the quicker the milk will come in, although until it does, the colostrum will supply all your baby’s needs. When the milk does come, you may find that you are really “bursting” and the process is rather messy! Giving frequent brief feeds from the beginning will help to minimise this engorgement. Just keep on feeding your baby completely on demand and your supply will quickly adjust to your baby’s needs. If you find you have so much milk that it gushes out too quickly, making your baby splutter, you can hold back the milk a little by holding your breast in your fingers just above the areola and pushing your breast gently upwards. In the early days you might find that milk leaks from your breasts between feeds: even hearing the cry of a baby can trigger the ‘let down reflex’ which can cause this to happen. A breast pad inside your bra helps, as does wearing darkish tops which do not show up any wet patches too obviously. These inconveniences pass rapidly as you and your baby get used to breastfeeding. Your breasts will shrink back to normal size (even though they are producing large quantities of milk), they will not leak and the whole process will become smooth, easy and quite delightful - very different from those early days of adjustment. After your baby has finished feeding, hold her up against your shoulder and gently rub or pat her back until she ‘burps’. Make sure that she is straight, otherwise the wind will not come up. Some babies do not swallow much air so won’t need to burp. Don’t worry if nothing happens! And don’t worry if your baby brings up some milk after feeds. This is quite normal and just means that she has had more than enough. However, if there is projectile vomiting (where it shoots across the room), you should consult a doctor as this may indicate a fault in the baby’s stomach muscles which can be cured by a small operation. Have confidence in your ability to breastfeed and don’t give in without a really good try. There are so many wonderful benefits for both of you and don’t forget ... practice makes perfect! Mother’s Diet for Perfect BreastfeedingDuring breastfeeding, your need for extra vitamins and minerals continues as in pregnancy but you will also need more niacin, magnesium, phosphorus, zinc and selenium. Yeast extract, wholemeal bread, wholegrains, some pulses, avocado, seeds, nuts*, mushrooms, brown rice, bananas, tofu and beansprouts are all good foods to boost your intake of these vitamins and minerals. Just include one or two additional snacks each day made from fresh fruit and vegetables, nuts, pulses, black treacle, dried fruits, fortified soya products and yeast extract for high-powered, nutrient-rich feeding. Your diet as a vegetarian breastfeeding mum will provide all the nutrients your baby needs. And there is one less risk to worry about. An American study reported that of seven chemical contaminants, six were found at markedly lower levels in the breastmilk of vegetarian women compared to a reference non-vegetarian group. In fact, the average amounts of three of these chemicals in the breastmilk of the vegetarians were only 1-2% as high as the average levels in the reference group (6). Formula FeedsDon’t be in too much of a hurry to give supplementary bottles, something many mothers do because they doubt their own ability to produce enough milk. Your body responds to the baby’s demands so if you start to give bottles, the baby takes less milk from you which means you produce less and have to give more bottles. And so it goes on. Breastfeeding is best for babies and I recommend persevering with breastfeeding if you can. However I understand that for various good reasons you may need to bottlefeed your baby and choosing the right feed will naturally be important. Currently there is only one completely animal-free soya infant formula on the market suitable for babies - Farley’s Soya Formula from Heinz. (Contact Viva! for further information). Soya infant formulas are nutritionally complete and comply with strict UK and EC legislation which specifies the nutritional composition of these formula feeds. (NEVER give babies normal cow’s milk or soya milk). There has been some concern over soya-based infant formulas in the media. The main concern has been the fact that soya beans contain compounds called isoflavones, or phytoestrogens, which behave like oestrogen, the female hormone. Although isoflavones are very weak (between 1,000 and 10,000 times weaker than oestrogen), the soya bean contains high concentrations and so people eating a lot of soya tend to have high concentrations in their blood. But does this have an effect on babies? In adults, isoflavones do not increase oestrogen levels but actually seem to normalise them. Most women who eat a westernised high-fat diet have very high oestrogen levels which may increase the risk of breast cancer. The isoflavones stop the oestrogen from promoting cell division and may protect against breast cancer. There have been many scientific papers detailing the anti-cancer effects of eating soya foods. The other slight concern with infant soya formula has been the glucose syrup content and the worry that this may harm teeth. All infant formulas must comply with standards laid down by UK Regulations which specify minimum and maximum amounts of carbohydrate (the body’s main form of energy). The carbohydrate used can’t be lactose (the sugar in cow’s milk) so an alternative carbohydrate is used - glucose syrup. Glucose syrup is often confused with sugars but in fact comes from corn starch and is not the same as glucose or syrup. It is mainly made up of beneficial complex carbohydrates (starches) not simple carbohydrates (sugars) which are known to be harmful to teeth. Tooth decay can be the result of many factors, not only the presence of sugars in a food or drink. Research has shown that soya infant formulas are no more likely to cause tooth decay than normal infant milks. The most important factor appears to be how they are consumed. Any food or drink containing sugars shouldn’t have frequent or prolonged contact with teeth and trainer cups should be used as soon as your baby is able to drink this way. Thus if normal weaning practices are adopted, soya infant formulas should not cause harm to teeth. Soya infant formulas have been used for decades - indeed a recent review on this subject in Nutrition Review (1998) states that “for more than 60 years, soya-based infant formulas have been fed to millions of infants worldwide and studied in controlled clinical research... Consequently, soya-based infant formulas continue to be a safe, nutritionally complete feeding option for most infants” (7). Of course, soya is not a natural food for babies but then again, nor is cow’s milk which is loaded with oestrogens - and not the mild ones derived from plants but potent oestrogens from another mammal. And we have already seen the host of illnesses and conditions that may be linked to infants consuming dairy products. My personal opinion is that I would choose soya milk rather than cow’s milk to feed my baby and I consider it to be a healthy food for both children and adults and far superior to cow’s milk. Making the FormulaMaking up the formula depends on the brand so make sure you read the label properly. Generally, the method is as follows: wash your hands first and boil enough water for the number of bottles you intend to make. When boiling the water empty the kettle and put in fresh water - water that has been boiled before may have levels of minerals that are too high. Let the water cool and then put the correct amount in each bottle, using the measure on the side. Measure the formula using the scoop provided. Don’t pack it down as too much powder can be harmful. Level it off with a knife. Add the powder to the bottle, screw on the cap and shake to dissolve. Store the bottle in the fridge but throw any away that is not used after 24 hours. Some babies like their formula straight from the fridge, others prefer a bottle warmed in a bottle warmer, microwave oven or jug of hot water. To give a bottle, cradle the baby in the crook of your arm so that she is cosy and close to you. When practical, open your shirt so that she can feel the warmth of your skin. Gently touch the baby’s cheek nearest to you and as she turns towards you pop the teat in her mouth. Make sure you tilt the bottle well so that the milk fills the teat-end of the bottle and no air can get in which would give her colic. Pull on the bottle a little as your baby sucks, to keep up the suction. After your baby has finished her feed, ‘burp’ her as described at the end of the breastfeeding section.
WeaningWeaning, or getting your baby to switch from an all-milk diet to one that includes solid foods, is a process many mothers view with apprehension. I felt like that myself. If anything, it can be worse for vegan or vegetarian mothers who may have to deal with anxious comments from family and friends. However, the weaning process is really very simple and most babies accomplish it remarkably smoothly. And because a meat-free, dairy-free diet is so natural, you can be reassured your baby can get all the nutrients needed for growth and development. One very important point to bear in mind is that salt should be avoided in foods given to your baby. This is because at this stage in a baby’s life the digestive system is not able to cope with foods high in salt. Do not add salt to foods for your baby that you cook yourself and always choose no-salt or low-salt varieties of prepared foods.
Four to Six MonthsAt this age you can give your baby a little fresh, unsweetened fruit juice, diluted half-and-half with boiled, cooled water. Suitable juices are orange (freshly squeezed, frozen, or pasteurised, unsweetened from a carton) or apple juice (carton and fortified with vitamin C, but without other additives). Apple juice is the best choice if you have any history in your family of allergies to citrus fruits. Give this fruit juice initially from a teaspoon, in the middle of the morning or afternoon. As soon as the baby gets used to taking it in this way, try giving it from a normal cup and not a mug with a feeder lid - it is an excellent way of introducing the baby to a cup. Continue with breast or bottlefeeding in the normal way. Breastmilk supplies all the baby’s needs, including vitamin C, for the first six months of her life. So if the baby is happy and thriving, there is no need to think about introducing solids until she is six months old. However, if after four months the baby doesn’t seem fully satisfied with milk, you might try giving a first taste of food - but don’t start before four months old. The first spoonfuls are really just to get the baby used to the taste and feel of solid food. Do not think of them as a real source of nourishment at this stage. The baby still needs milk feeds for that and the emotional satisfaction of sucking. For the first taste it’s best to give half a teaspoonful of a fruit or vegetable purée (see Foods For Weaning and How to Prepare Them). Traditionally, cereals were always the first solid food given to babies, but these are now advised against due to the possibility of an allergic reaction when given so early. AllergiesAsthma, eczema, rhinitis (recurrent sneezing and watering of the nose), hay-fever and urticaria (skin rashes) are said to be classical allergies. Many digestive problems are characteristic of food allergies or intolerances such as bloating and indigestion. Common vegetarian foods to cause allergies are cow’s milk and dairy products, eggs, nuts, some fruits and foods containing gluten (protein found in wheat). Babies often grow out of allergies, usually by the time they are three years old, although some, particularly to dairy products and nuts*, can last a lifetime. Allergic reactions are really quite rare and where they do occur, are usually inherited so you will know in advance if they are likely. Delaying the introduction of the first solid food until six months makes the risk of an allergic reaction less likely because the digestive system is more able to cope. However, no one knows at what age it is safe to introduce allergy-provoking foods to children. But families that have a susceptibility to allergic conditions are advised to play safe. If a child suffers from any of the classical allergies listed above, or if the child has a parent or sibling with any type of allergy, then the child should not be given peanuts or peanut products until they are at least three years old (8). When introducing new foods it’s a good idea to try the baby on the same food for several days before introducing another so you can make sure there is no allergic response. Continue with just one food for at least four days before trying another, watching carefully for any reaction. You can gradually increase the quantity so that your baby is having, perhaps, two tablespoonfuls at a time. This allows the baby’s digestive system to slowly adapt. Give this first taste of solids at one of the main milk feeds corresponding to breakfast, lunch or dinner, whichever is the most convenient. If you are planning to go back to work but want to continue breastfeeding, start giving the solids at lunchtime as this will eventually become the first meal at which the baby gives up breastfeeding and has only solids. Whether you give the solid food before or after the milk feed is entirely up to you, or perhaps more to the point, up to the baby! It’s generally better to give solids before the milk feed so you can gradually increase the quantity until the baby is satisfied and eventually forgets about the milk feed. However, there is no point in trying to give solid foods if the baby is hungry and crying, wanting comfort and crying for a feed. Better to feed first and give solids afterwards. Use a flat, shallow spoon and be prepared for the fact that the baby may well spit out your lovingly prepared offerings. Don’t take it personally and don’t worry because the baby is not depending on it for nourishment at this stage. Try again another day, persisting gently. There is no hurry.
Six to Eight MonthsAt six months, iron stores in infants become depleted and it is important to ensure iron-rich foods are included in your baby’s diet. Dark green leafy vegetables, puréed dried apricots and figs, puréed pulses (such as lentils and beans) and black treacle are all good sources of iron. The vitamin C from adding orange juice will increase the absorption of iron. For babies where allergies are not a problem in the family nuts* are a very useful addition to their diet and can be introduced from six months of age, provided they are of a suitable texture - eg smooth nut butters. Almond and cashew nut butters provide pleasant alternatives to the usual peanut butter spreads and are available from most healthfood shops. As your baby takes more solid food, the demand for milk will decrease. The baby will suck from you for a shorter time and at around eight months may eventually give up the milk feed entirely at the meal time. Your milk supply will decline correspondingly, the reverse of the process that enabled you to produce enough milk in the early days. You will probably find it takes two or three days for your body to catch up with the baby’s decrease in demand and your breasts may feel rather full, but this transition period only lasts for a couple of days or so. You can now begin to enrich the simple fruit and vegetable purées with vegetarian protein ingredients. Any of the following can be added: Orange lentils made into a thick soup makes a wonderfully nutritious meal for a baby. Serve it as it is or with a little crustless wholegrain bread mashed into it or make the soup extra thick and add to a vegetable purée. Mashed beans such as soya, red kidney, cannellini or butter beans can be cooked thoroughly and mashed into a purée. Use home-cooked or canned ones but if using the latter, ensure they are rinsed properly to remove the salted water. Don’t give canned beans to a baby younger than eight months. Beans in tomato sauce makes a nutritious meal from eight months onwards. Choose a variety without preservatives or colourings and although they will probably still contain a little sugar and salt, they remain a nutritious food. Mash or purée them. Can be mixed with crumbled wholegrain bread and a little boiled water to moisten. Tofu can be drained and mashed thoroughly, then mixed with vegetable or fruit purées. The delicate traditional Chinese-style tofu is preferable to the more solid widely-available ones. Fortified yeast extract can be added 1/4 teaspoon at a time to vegetable purée. Use a low-sodium (salt) extract. Brewer’s yeast (a debittered one) can be sprinkled sparingly - say 1/4 teaspoonful - over baby’s vegetable purée or breakfast muesli mix. It can also be added to mashed banana-and-soya yoghurt mix. Finely milled seeds (milled in a food processor or clean electric coffee grinder or bought ready ground) can be stirred into fruit or vegetable purées, starting with 1/2 teaspoonful. If you’re grinding your own, use a variety eg pumpkin and sunflower seeds. Wheatgerm can be sprinkled over fruit or vegetable purées, added to cereal mixes and soya yoghurt for splendid nourishment. Soya yoghurt - an active, plain soya yoghurt without preservatives - can be added to fruit purées or given with a sprinkling of wheatgerm. It can be mashed with banana and wheatgerm to make a quick baby meal. Once the baby is taking these solids happily, you can give an enriched vegetable purée as a main course, followed by a fruit purée, soya yoghurt or cereal-based mixture as a ‘pudding’. You can also begin introducing solids before the other main feeds of the day, so that eventually the feeds that correspond to breakfast, lunch and dinner are composed entirely of solids. You will also find that as the baby gets used to the texture of solid food, there is no need to be so particular about puréeing the food. In fact, it is good for your baby to get used to a bit of texture in food at this stage. I soon found I only needed to mash food for my babies, although I have heard of babies who were more fussy. You will gradually be able to drop first one milk feed and then another so that by the time the baby is around nine months, the bedtime feed may well be the only one left. Do not be in a hurry to wean the baby from the bliss of this; it is important for the closeness to you and the emotional satisfaction that sucking gives. Many babies have spontaneously given up on the bedtime feed by the time they are one year old, but many have not. There are those who believe you shouldn’t encourage feeding during the night after, say, six months, when the baby probably doesn’t need it for nourishment. Your baby may just be acquiring an enjoyable habit that may eventually drive you to distraction. Other child-care experts disagree with this and my own view is that if a child cries for food and the loving comfort of his or her mother’s closeness, then it is better to meet that need, even though it can be demanding. But it does pass and, I believe, contributes very much to the child’s emotional security, both at the time and in later life. Some people believe that when you start to give solid food, that is the time to wean a baby from the breast to the bottle. I don’t see any point in this unless you want to stop breastfeeding. If the baby is happy and all is going well, it seems better to continue breastfeeding for the few remaining months. However, once the baby has given up all the daytime feeds, you might like to give a bottle for the final feed so that you can be free to go out in the evenings. At this stage, particularly if the baby is teething, you can introduce some finger foods. The baby may find it comforting to chew on something hard: a piece of apple, raw carrot, bread or rusk, but never leave a baby alone with this type of food because of the danger of choking. If anything does get stuck in the baby’s throat, be ready to hook it out quickly with your finger or turn the baby upside down and smack gently in the small of the back.
Eight to Twelve MonthsIf your baby takes well to solids, you will quite soon find that she will easily and naturally eat a little of what you, as a family, are having. Foods to avoid include sugar, salt, caffeine, deep fried foods, additives and eggs. Eggs must never be given to under one’s, are high in cholesterol and are not recommended at any age. The main thing to watch is that the baby’s portion is not too highly seasoned. Sometimes it’s possible to take out a small quantity for the baby before adding spices and seasonings. If your baby gets used to trying new flavours, it will make it possible for you to eat out with friends or in a restaurant. Simply select a suitably unspiced or lightly seasoned dish from the menu and mash the baby’s portion with a fork. At this stage you may need to consider the amount of fibre (vital in facilitating the passage of food through the intestines) the baby is getting. If the diet is too bulky energy intakes can be restricted. Since a vegetarian or vegan diet is naturally high in fibre, it is important for the baby to have a diet that is energy dense. This is easily achieved by including foods such as pulses, vegetable oils, seeds, avocados and smooth nut butters* (if no likelihood of an allergy - see Allergies section), yeast extract (unsalted), tahini (sesame seed paste), tofu and soya yoghurt. If the diet becomes too laxative, it can also cause a very sore bottom. It may be advisable to give a bread that is lower in fibre than wholegrain. Try wheatgerm bread or, if this is still too fibrous, get an enriched white one. Try a higher fibre bread again when the baby is a little older.
Survival TipsDon’t worry if your child really does not like some food; you can usually find another source of the same nutrients. It’s better to stick to foods that you know will go down well and avoid a battle of wills. All children will go through the stage when they learn the power of the word no. If this veto is used over food you may be able to nip it in the bud by offering a choice of two equally nutritious items instead of one that they can veto. Encourage your toddler to feed herself from an early age. Yes, it’s horribly messy but a sensible bib - the plastic ones with pockets which catch spilled foods - are good and some kind of easily washed covering on the floor under the baby’s chair will cope with most disasters. Don’t worry if your toddler eats the foods in the ‘wrong’ order or mixes things up (after all, that’s part of the fun, spoilsport!) and don’t set too high a standard. The toddler will enjoy being independent and competence will grow with practice. You’ll bless it in the end! If there’s a problem over food, the secret is not to get emotional about it. It simply isn’t worth making an issue over food or allowing difficult situations to develop. In fact, as in all things concerning your child, it’s your relationship with him or her that’s most important. This is what you’re building up and what will endure long after you’ve forgotten the horrors of broken nights, food fads and puddles on the carpet! Always put your relationship first, before a spotless house, before rigid time-tables, before battles over food and you will be rewarded by the deepening bond of understanding and companionship that will develop between you.
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Rose Elliot MBE is Britain’s foremost vegetarian cookery writer and her books have won her popular acclaim all over the world. Her invaluable book, The Vegetarian Mother and Baby Book, explains the nutritional value of all the basic foods and gives a comprehensive range of recipes for mother and baby up to the age of two. The book arose from her personal experience as mother of three daughters. Rose has written many other best sellers including Simply Delicious; Supreme Vegetarian Cookery; Not just a Load of Old Lentils; The Bean Book; Complete Vegetarian Cookbook; Vegetarian Slimming and Vegetarian Express. Rose has been in the vanguard of the revolution of our eating habits in recent years. She is a frequent contributor to national magazines, as well as giving cookery demonstrations and broadcasts on radio and TV.
“We
now know that what you eat both before and during pregnancy
has a dramatic effect on your baby’s health not only during
the early years but right through into adulthood. Choosing
a good vegetarian diet is not only safe but can help ensure
that vitamins - such as folic acid, vital for early development
of the foetus - are provided. A well balanced vegetarian or
vegan diet is a fabulous way of feeding babies and young children
too. Childhood asthma is rare in infants who eat plenty of
fruits and vegetables.”
Kee Macmillan I breastfed Jessi until she was about 18 months old and kept her away from processed and sweetened foods as much as possible until she was about three years old. I feel this start to her life has given her a natural favouring towards healthy foods and a disinterest in a lot of unhealthy foods - by her own choice these days. I would definitely recommend a balanced vegetarian diet as a positively healthier way of living and a great start to life for children, making them healthier and introducing healthy eating habits which remain with them in the future.”
Jane
Lacey
“The
human body has no nutritional requirements for animal flesh
or cow’s milk. It functions superbly without them, and
this includes producing healthy offspring!... All the protein
and calcium required for human health, including during pregnancy
and childraising, are abundantly available from plant sources.”
Wendy
Turner-Webster, TV Presenter (Pet Rescue)
Miranda
Michaelides “Scientific
studies show balanced vegetarian and vegan diets to be not
only perfectly safe during pregnancy and childhood but may
confer significant health advantages over the longer term.
Animal-free diets will no doubt come to be regarded as the
very best health insurance policy a parent can give their offspring.”
Lesley
Jeavons I thought that my midwife would give me a hard time for being vegan so when I went to see her I was armed with facts from the Viva! Vegetarian and Vegan Mother and Baby Guide. Instead she was supportive and pleased that I knew about nutrition. She was also relieved that she didn’t have to give me the talk on danger foods to avoid in pregnancy - all animal based, and therefore irrelevant to a vegan! Aidan weighed 7lb 2oz at birth. He is totally healthy and is gaining weight rapidly. Up until four months his sole food had been breastmilk, though now we are weaning him, he has a varied healthy diet and he’s taken to it like a duck to water. I’m convinced that a vegan diet is the most natural and healthy - for me and my precious baby - and I wouldn’t consider giving Aidan anything less. I wholeheartedly recommend a vegan diet to anyone. What better natural start could you give your child?” Fiona
Phillips, GMTV Presenter
“I
believe the vegan diet to be the healthiest way to eat; it
is therefore of no surprise to me that just such a diet provides
amply for all bodies be they adult, teenage or - the subject
of this unique guide - baby, infant or pregnant ones! An easy
to read source of sensible and accurate information. Following
the advice in this booklet will help to ensure a healthy pregnancy
and robust offspring. I endorse it wholeheartedly!” “There
is no doubt in my mind that a vegan or vegetarian diet is excellent
at any time of life, perhaps especially at the start of life
when the developing foetus is so sensitive to environmental
influences. The only thing it lacks are those nasty things
we find in meat (and especially intensively farmed meat). Women
in pregnancy who want the best diet for themselves, for their
developing baby, and for their young children will find the
Viva! Vegetarian and Vegan Mother and Baby Guide an excellent
and safe guide to healthy vegetarian and vegan food.”
Kate
Melvin As a vegan of 13 years I enjoyed a relaxed and trouble-free pregnancy. Not only did I stay very active and healthy, but much to the amazement of the health professionals, I carried our babies for the full 40 weeks! (unusual for twins). Angus was 6lbs 11oz and Hamish 7lbs 4oz, which for twins is fantastic (the average is 3lbs). Hamish and Angus arrived naturally and were breastfed almost exclusively until I returned to work at five months and for some feeds until eight months. Soya formula milk is not difficult to get hold of and they both thrive on it. At the start of weaning we used potatoes, vegetables and fruits but the biggest hit, and still is, was porridge each morning. I gradually introduced lentils in soups and beans mashed up as well as useful foods such as ground seaweed, tahini, yeast extract, hazelnut oil, dried fruits etc. Hamish and Angus will try anything and the staff at the nursery look forward to trying their exciting dinners. They have even suggested we write down the recipes! All babies have their favourites and for Angus and Hamish its avocado and rice. I am careful with their food, as I am more concerned than most parents that they should be happy, healthy, well developed children. I was initially worried that I might not be able to provide all the nourishment they needed but as time goes on I realise they are fully nourished, energetic boys. Their developmental review at seven months confirmed that they were advanced for their age. So I need not have worried and I would have no hesitation in recommending a vegan diet to anyone. Hamish and Angus are living proof that a vegan diet is not only perfectly safe but a healthy alternative to one full of animal proteins and fats. Sadly everyone around me is waiting for our children to be ill or under-developed so their concerns are finally justified. However, with such strong, intelligent, lively, happy and contented toddlers I think they will be waiting a long, long time! Indeed the childminder who looks after Hamish and Angus at nursery - Janet - had this to say about them and thinks that the twins are as developed as 15 month old toddlers!”: “In my 25 years experience with children I haven’t seen such strong toddlers! I cannot believe they are vegan. It must be all the good quality, healthy food they eat.”
Fiona
Smithers-Green |
