Nutrition

Meet our dietitian
James Bray has extensive experience developing nutrition programs for children and families.  After completing a Bachelor Degree in Nutrition and Dietetics in 2007, he  received a Faculty of Health Medal for outstanding academic achievement.

James enjoys helping families to eat better and realise the positive difference eating well can have on a growing child and their family. Enjoying healthy food is a lifelong asset.

“Working with kids is so much fun, they never cease to say something funny about food, and are brutally honest!”- James Bray

James now works in private practice where he specialises in helping others live a wholefoods lifestyle and integrate conventional and complementary diet strategies.

He supports people who can benefit from restricted types of diets such as Low-FODMAP, Gluten free and Dairy free diets to name just a few. This often requires creativity and thinking well beyond the usual ingredients when modifying and finding recipes.

James has consulted to well-known cookbook authors, conducting thorough nutritional analysis, to help them develop better recipes and more nutritious meals. James pursues a dream of influencing a healthier community, a community that is connected and values growing and preparing their own natural organic food.

He enjoys the natural environment and genuinely cares about quality food – food that fuels, food that nourishes and food that protects us – A holistic approach to living.

James Bray has co-authored several scientific publications and presented at national and international conferences.

Qualifications:

  • B Nutrition & Dietetics (Merit) 2007
  • Faculty of Health Medalist 2008
  • Research Masters and PhD candidate 3 years
  • Masters of Teaching candidate
  • Mindd Practitioner Training 2015
  • MAPS Certification in Environmental Medicine 2015
Good to know

High fiber foods

  • Bakes potatoes with skin on.. make it fun let your kids choose the toppings like: light sour cream, shredded cheese, chopped green onion, diced bacon, sprouts, or broccoli.
  • Apples and pears with peel on
  • Beans, all contain high amounts of fiber from lentils, pinto bean, kidney, black beans
  • Whole grain bread or wraps
  • All kind of Berries; blue berry, strawberry and raspberries
  • Greek yogurts are full of probiotics and proteins, add some granola to surprise your child with a crunch and bingo there’s your fiber!

Don’t forget plenty of fiber with out liquid would be like putting super glue in your gut! Make sure your child drinks plenty of fluid.

Acid Reflux

Acid reflux is caused by foods that are digested slowly, so food that is digested quickly can reduce these symptoms. This means eating soft foods that are low in fat such as mash potatoes, bananas, eggs, and cooked peas. Cooked carrots also have an anti-inflammatory effect on the stomach….these foods are kid friendly and very easy to digest.

The food to avoid for reflux is high fat, or fried foods that take longer to digest. Food like onion, tomatoes, citrus fruit and pepper may be to acidic for your child. Chocolate also contributes to acid reflux.

Encourage your child to eat slowly, with smaller portions this defiantly helps. By Dr Barry Sears.

Meeting Iron Requirements

Toddlers should have 7 milligrams of iron each day. After 12 months of age, they’re at risk for iron deficiency because they no longer drink iron-fortified formula and may not be eating iron-fortified infant cereal or enough other iron-containing foods to make up the difference.

Iron deficiency can affect growth and may lead to learning and behavioral problems. And it can lead to iron-deficiency anemia (too few red blood cells in the body). Iron is needed to make red blood cells, which carry oxygen throughout the body. Without enough iron and red blood cells, the body’s tissues and organs get less oxygen and don’t work as well as they should.

To help prevent iron deficiency

Limit your child’s milk intake to about 16-24 ounces a day (2 to 3 cups).

Serve more iron-rich foods (meat, poultry, fish, enriched grains, beans, tofu).

When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), which improve the body’s iron absorption.

Continue serving iron-fortified cereal until your child is 18-24 months old.

Snack Sheet

Snack cheat sheet that don’t need any prep

  • Plain popcorn
  • Edamame
  • Raisins
  • Hard boild egg
  • Avocado
  • Pumpkin seeds
  • Apple
  • Celery with peanut butter
  • Cucumber
  • Yogurt
  • Cashew
  • Cherry tomatoes
  • Pistachios
  • Carrot sticks
  • Corn on the cob
  • Grapes
  • Rice crackers
  • Kiwi

Snack cheat sheet that need prep

  • Baked potato with toppings
  • Carrot biscuits
  • Banana muffins
Weekly Meal Planner
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastPorridge with grated pearFrench toastBanana pancakesScrambled eggs2 x WeetabixWaffles with blue berriesSoft boiled eggs with soldiers
SnackBananaYogurtSultanas / AlmondsCucumber sticksCarrot Sticks with hummusAlmonds / Cheese SliceDates
LunchChicken Ginger Meatballs1 TumsUp Wild Risotto with carrot sticks1 TumsUp Cottage Pie1 TumsUp sweet potato meat loaf with cucumber sticks1 TumsUp Moroccan DelightCauliflower Fritters1 TumsUp vegetarian pasta
SnackCrackers and cheeseApple / grapesCheese MuffinsYogurtBlueberry muffinGranola BarCashews
Dinner1 TumsUp Moroccan Delight1 TumsUp sweet potato meat loaf with cherry tomatoes sides1 TumsUp Fish risotto with steamed cauliflower1 TumsUp vegetarian PastaSausage & mashChicken schnitzel with peas1 TumsUp Cottage Pie
The 5 food groups to feed your toddler
Food groupsServing sizeDaily servesServes ExampleMeals that meet your child *RDI
Protein65gr1-265gr lean cooked red meat (90-100gr raw weight) 80gr lean cooked poultry (100gr raw weight) 50gr cooked fish fillet (60gr raw weight) 1 egg (60gr) ¼ cooked lentils 30gr nuts, seeds, or nut paste 80gr tofuTumsUp Moroccan Delight and Wild Risotto
Dairy250gr1 ½– 2 ½1 cup of fresh milk (250ml) 1 tub of yoghurt (200g) 2 slices of cheese (40gr) half cup of ricotta cheese (120g) 1 cup of custard (250ml)TumsUp Shepherd’s Pie
Vegetables75gr2-3½ cup cooked green or orange vegetables 1 cup leafy or raw salad 1 medium tomato 1 small potato or other starchy vegetables cooked beans, peas, lentils, carrotsTumsUp Veggie Pasta
Fruit150gr1-21 medium apple, banana, orange or pear 2 small kiwi fruit, apricots, or plums 1 cup of diced or canned fruit (no added sugar) or occasionally 30gr dried fruitTumsUp Moroccan Delight
Grain / Bread40gr4-51 slice of bread or ½ a medium roll or flat bread (40gr) (at least ½ the bread kids eat should be high in fiber) ½ cup cooked rice, pasta, noodles, barley, buckwheat, bulgur, semolina, polenta, couscous, or quinoa (75-120gr) ½ Cup cooked porridge (120gr) 3 Crisp bread (35gr) or 1 crumpet (60gr)TumsUP Country Meatloaf and Wild Risotto