Iron helps your body carry oxygen in the blood. People of all ages need a regular intake of iron in their diet.
Women, teenage girl and young children are most at risk of iron deficiency because their iron needs are higher.
The recommended daily intake of iron is :
Infant
0 to 6 months breast fed - 0.5mg
0 to 6 months bottle fed - 3mg
7 to 12 months - 9mg
Children
1 to 11 years 6-8mg
Teenagers
12 to 18 years 10-13mg
Men 7 mg
Women
Pregnant 12 - 16mg
Breastfeeding 22 - 36mg
From menopause 5-7mg
Note : it is recommended that vegans and ovo-lacto vegetarians seek professional advice from a dietitian, as their iron intake may be inadequate. Growth and development of such children, needs careful observation.
Making the most of iron
Animal foods are the best sources of iron and are most easily absorbed by the body. Iron from other sources is not as easily absorbed. Iron absorption from these foods will be improved if they are eaten with vitamin C rich food such as citrus (eg. orange), berry (eg. strawberry) or tropical fruits (eg. pineapple), capsicum, tomatoes and 100% fruit juices. Large quantities of some foods and additives decrease the iron available to you.
* unprocessed bran (more than 2 tablespoons per day)
* tea (more than 6 cups per day)
* coffee
* antacids
* aspirin
So take your high-iron foods separately from these.
BEST SOURCE OF IRON (MG)
Red meat (such as lamb), poultry, pork or fish.
Beef
2 slices (120g) = 3.6mg
Kidney
1 whole (50g) = 5.7mg
Lamb
2 slices (120g) = 3mg
Egg
60g = 0.9mg
Pork
1 chop (125g) = 1.8mg
Chicken
2 slices (120g) = 0.8mg
Salmon / tuna
150g = 2.6mg
Liver
100g = 10mg
Sardines
5 wholes (75g) = 2.0mg
Other sources of iron (mg)
White bread
2 slices = 0.6mg
Weetbix
2 biscuits = 3.0mg
Vitabrits
2 biscuits = 1.2mg
Wholemeal bread
2 slices = 1.4mg
Cornflakes
1 cup = 1.4mg
Broccoli
1/2 cup floweretts = 0.5mg
Spinach or silver beet
1/2 cup (70g) = 2.2mg
Bran flakes
2/3 cup (30g) = 5.4mg
Milo
2 tablespoon = 3.4mg
Spinach or silver beet
1/2 cup (70g) = 2.2mg
Sesame seeds /Tahini
1 tablespoon (12g) = 0.6mg
Dried apricots
10 halves = 2.2mg
Green peas
1/2 cup (80g) = 0.9mg
Baked beans
1/2 cup (120g) = 2.0mg
1/2 cup drained chick
peas = 1.6mg
1/2 cup drained kidney
bean = 2mg
* Nuts are not recommended for children under 5 years of age due to the risk of choking.
Source : Tresillian Family Care Centres
28 April 2009
Settling Techniques (From 6 months - 12 months)
A consistent routine is important to help your baby recognise and establish good sleep patterns.
When you start to observe your baby's 'tired signs', it is time to prepare your baby for bed e.g:
* check their nappy
* put your baby in the cot - on their back - with their feet and bedding at the bottom of the cot.
In order to help your baby to fall asleep by him/herself, you may find it useful to understand normal sleep cycles and be able to identify their 'tired signs'.
Tired signs may includes :
* Grimacing
* Yawning
* Grizzling
* Rigid limbs
* Frowning
* Crying
* Sucking
* Clenches fists
* Squirming
* Staring
* Minimal movements of activity
* Jerky movements or becoming more active
A normal sleep cycle is approximately 40-60 minutes and then most babies will stir and re-settle themselves. However, some babies develop sleep associations and may have difficulty re-establishing sleep unless the same conditions for re-settling are met. For example, if your baby needs the breast, bottle, dummy, to be patted or cuddled or they have a complicated ritual to assist them to sleep, you may notice after one sleep cycle that your baby wakes and cries until the same conditions that they associate with falling asleep and re-established.
it can be difficult for babies to learn to sleep by themselves and various settling techniques may help the transition form wake to sleep. When assisting your baby develop a sleep pattern it is better to use levels of distress/cry as your guide to the need to comfort your child than adhering to a time schedule.
Self Settling Options
Give your baby an opportunity to settle. Try to leave baby, depending on their cry, for a short time. If distressed soothe to a calm state before leaving your baby.
Leave the room giving your baby an opportunity to self-settle
REMEMBER your baby is now older and you may need to leave him for longer periods as he learns to self-settle only if not distressed. Consistency in technique now becomes important.
If your baby does not calm with frequent reassurances - get baby up and continue your daily routine until the next sleep period and repeat your settling technique.
FOR ALL BABIES
If you wish to safely maintain physical closeness with your child while they are asleep put their cot in your room.
If your baby continues to remain unsettled - consider other management techniques. For example: offer a "top up" breastfeed with 30 minutes of completing the feed. Other ideas include " cuddling, rhythmical movement; walk or rocking; baby massage; deep relaxation bathing; play some music; a dummy; or offer cooled boiled water. Choose whichever technique suits you and your baby best.
With consistency these routines may take up to two to four weeks to show progress. Times given are a guide only.
For safety ensure cot sides are completely raised whenever a baby is left unattended in the cot.
Safety Information
(adapted from the "Kids & SIDS. Three ways to reduce the risk' pamphlet)
The risk of Sudden Infant Death Syndrome (SIDS) is increased if babies sleep on their tummies. The best position for babies to sleep in is on their backs.
* Put your baby on their back to sleep
* Make sure your baby's head remains uncovered during sleep
* Tuck in your baby's bedclothes securely
* Make up the bassinette/cot so that the baby's feet are positioned at the foot of the bed
* Quilts, doonas, duvets, pillows, soft toys and cot bumpers in the cot are not recommended
* Use a firm, clean well-fitting mattress
* Do not put your baby on watter bed or bean bag
* Avoid smoking near your baby
* Bed sharing is unsafe as your baby may slip under the bedding or into a pillow, become trapped between the bed and a parent or the wall, they may fall out of bed, become too hot from too much bedding or they may be rolled on by a sleeping parent. And of course, don't bed share if you have been drinking alcohol or are affected by other drugs.
Source : Tresillian NSW
When you start to observe your baby's 'tired signs', it is time to prepare your baby for bed e.g:
* check their nappy
* put your baby in the cot - on their back - with their feet and bedding at the bottom of the cot.
In order to help your baby to fall asleep by him/herself, you may find it useful to understand normal sleep cycles and be able to identify their 'tired signs'.
Tired signs may includes :
* Grimacing
* Yawning
* Grizzling
* Rigid limbs
* Frowning
* Crying
* Sucking
* Clenches fists
* Squirming
* Staring
* Minimal movements of activity
* Jerky movements or becoming more active
A normal sleep cycle is approximately 40-60 minutes and then most babies will stir and re-settle themselves. However, some babies develop sleep associations and may have difficulty re-establishing sleep unless the same conditions for re-settling are met. For example, if your baby needs the breast, bottle, dummy, to be patted or cuddled or they have a complicated ritual to assist them to sleep, you may notice after one sleep cycle that your baby wakes and cries until the same conditions that they associate with falling asleep and re-established.
it can be difficult for babies to learn to sleep by themselves and various settling techniques may help the transition form wake to sleep. When assisting your baby develop a sleep pattern it is better to use levels of distress/cry as your guide to the need to comfort your child than adhering to a time schedule.
Self Settling Options
Give your baby an opportunity to settle. Try to leave baby, depending on their cry, for a short time. If distressed soothe to a calm state before leaving your baby.
Leave the room giving your baby an opportunity to self-settle
REMEMBER your baby is now older and you may need to leave him for longer periods as he learns to self-settle only if not distressed. Consistency in technique now becomes important.
If your baby does not calm with frequent reassurances - get baby up and continue your daily routine until the next sleep period and repeat your settling technique.
FOR ALL BABIES
If you wish to safely maintain physical closeness with your child while they are asleep put their cot in your room.
If your baby continues to remain unsettled - consider other management techniques. For example: offer a "top up" breastfeed with 30 minutes of completing the feed. Other ideas include " cuddling, rhythmical movement; walk or rocking; baby massage; deep relaxation bathing; play some music; a dummy; or offer cooled boiled water. Choose whichever technique suits you and your baby best.
With consistency these routines may take up to two to four weeks to show progress. Times given are a guide only.
For safety ensure cot sides are completely raised whenever a baby is left unattended in the cot.
Safety Information
(adapted from the "Kids & SIDS. Three ways to reduce the risk' pamphlet)
The risk of Sudden Infant Death Syndrome (SIDS) is increased if babies sleep on their tummies. The best position for babies to sleep in is on their backs.
* Put your baby on their back to sleep
* Make sure your baby's head remains uncovered during sleep
* Tuck in your baby's bedclothes securely
* Make up the bassinette/cot so that the baby's feet are positioned at the foot of the bed
* Quilts, doonas, duvets, pillows, soft toys and cot bumpers in the cot are not recommended
* Use a firm, clean well-fitting mattress
* Do not put your baby on watter bed or bean bag
* Avoid smoking near your baby
* Bed sharing is unsafe as your baby may slip under the bedding or into a pillow, become trapped between the bed and a parent or the wall, they may fall out of bed, become too hot from too much bedding or they may be rolled on by a sleeping parent. And of course, don't bed share if you have been drinking alcohol or are affected by other drugs.
Source : Tresillian NSW
Mackerel Salad
You can use cold cooked fish and potato, or freshly cooked, warm ingredients for this salad.
1/2 cooked mackerel fillet
1 medium cooked potato
broccoli florets
red-skinned apple, diced.
Mix all the ingredients with 1 teaspoon low fat mayonnaise.
Source : Marshall, J (1997), The ABC of Healthy Eating for babies & toddlers:a busy parent's guide, Hodder & Stoughton, London
1/2 cooked mackerel fillet
1 medium cooked potato
broccoli florets
red-skinned apple, diced.
Mix all the ingredients with 1 teaspoon low fat mayonnaise.
Source : Marshall, J (1997), The ABC of Healthy Eating for babies & toddlers:a busy parent's guide, Hodder & Stoughton, London
27 April 2009
It's NOT OK To Shake Babies
Remember : there is no such thing as a perfect parent. Parenting is not easy. Every parent feels stressed at times and can feel angry with a child from time and time, but it is important to keep your baby safe.
Please : NEVER SHARE YOUR BABY
Babies are very easily damaged by shaking because their heads are large compared to their bodies, and their necks are weak. They don't have the control need to stop their head jerking backward and forward when shaken and brain injury can easily occur.
THE HORRIBLE EFFECTS
A baby's brain is very fragile. It is soften and move inside the skull more than an older child or adult's brain. So when a baby is shaken the brain is easily bruised and damaged. This can cause delayed physical and mental development and even death.
Children under one year are particularly at risk. Older children can also be hurt if shaken hard. NEVER toss your baby in the air or swing your baby around. Anything that causes rapid, uncontrolled movement of a baby's head should be avoided.
Shaking can badly frighten a baby as well as seriously hurting it.
If your think your baby has stopped breathing, shaking may only cause more harm (Do a FIRST AID course so that you know what to do:)
STOP AND THINK !! YOUR BABY IS TOO PRECIOUS TO SHAKE
Your baby won't stop crying
If your baby has been crying for what seems like forever and you've tried feeding, changing and comforting the baby and nothing seems to help, it may be hard for you to resist the urge to shake the baby.
No matter how angry you feel, please don't shake your baby!!
Source : NAPCAN Australia
Please : NEVER SHARE YOUR BABY
Babies are very easily damaged by shaking because their heads are large compared to their bodies, and their necks are weak. They don't have the control need to stop their head jerking backward and forward when shaken and brain injury can easily occur.
THE HORRIBLE EFFECTS
A baby's brain is very fragile. It is soften and move inside the skull more than an older child or adult's brain. So when a baby is shaken the brain is easily bruised and damaged. This can cause delayed physical and mental development and even death.
Children under one year are particularly at risk. Older children can also be hurt if shaken hard. NEVER toss your baby in the air or swing your baby around. Anything that causes rapid, uncontrolled movement of a baby's head should be avoided.
Shaking can badly frighten a baby as well as seriously hurting it.
If your think your baby has stopped breathing, shaking may only cause more harm (Do a FIRST AID course so that you know what to do:)
STOP AND THINK !! YOUR BABY IS TOO PRECIOUS TO SHAKE
Your baby won't stop crying
If your baby has been crying for what seems like forever and you've tried feeding, changing and comforting the baby and nothing seems to help, it may be hard for you to resist the urge to shake the baby.
No matter how angry you feel, please don't shake your baby!!
Source : NAPCAN Australia
24 April 2009
Survival Techniques For New Parents
Being the parent of a newborn infant requires large amounts of energy and good humour. Some times this is difficult if you are feeling tired and overwhelmed by your new responsibilities as a parent. The positive aspects of being a new parent are the many rewards and precious moment you will receive from seeing your baby grow and develop.
Important points to remember
There are several points you need to remember :
Parenting is a learnt skill - most parents learn on the job
Be kind to yourself- remember you are new at being a parent
Start each day afresh even if the day before things had been difficult
There are lots of supports available to help you in your new role.
A great place to start is your Early Childhood Health Centre, they will know what is available in your community for new parents.
Think positively, be practical and stay in touch with the outside world
Try to retain your sense of humour
Caring for yourself:
Take time out each day to do something you enjoy - this may be a walk in the park, swimming or reading a book for 30 mins.
Try to make friends with other new parents - share babysitting or cups of tea
Try to limit the amount of housework or home maintenance you need to do (especially in the early weeks of parenthood)
Learn some quick relaxation techniques to use when things get difficult (see below)
Try to sleep or rest when your baby is asleep
Take care of your physical needs by eating well and exercising regularly
Think about what help you need around the house - list this on a piece of paper - so when ask if they can help you have lots of things you can ask them to do.
Join a new parents group - this allows you to meet other new families in your community
Arrange regular child care by a grandparent, frined or in council operated occassional care
Take care to avoid heavy lifting or placing strain on your back by twisting when lifting your baby or baby equipment
Be efficient when cooking and make extra meals that can be frozen for the time when you are feeling too tired to prepare a meal.
Talk about your feelings or concerns to a sympathetic listener - this may be a friend, parent or health professional.
If you are feeling lonely or isolated ask your Child & Family Health nurse if they can arrange a volunteer home visitor to visit you on a regular basis.
Caring for your partner:
Plan time together
Arrange a night out - but don't forget to arrange the baby sitting
If a night out isn't possible - think of activities that you can do as a family e.g. a picnic in the park, a ride on a Ferry, a walk around your neighbourhood.
Find time to have a conversation together about your feeling, relationship and needs.
A quick relaxation techniques:
This takes only a minute or two and can save you from hours of stress
1. Breathe out with a long sigh, dropping your shoulders as you do so.
2. Relax your face, unclenching your jaw. Become aware of your facial muscles, eyes and forehead, and try to relax them.
3. Keep your breathing easy and quiet.
4. Repeat this technique again, as often as you feel is necessary.
Source : Fowler, C & Gornall, P (2001) How To Stay Sane In Your Baby's First Year, 3rd ed., Simon & Schuster, Sydney
Important points to remember
There are several points you need to remember :
Parenting is a learnt skill - most parents learn on the job
Be kind to yourself- remember you are new at being a parent
Start each day afresh even if the day before things had been difficult
There are lots of supports available to help you in your new role.
A great place to start is your Early Childhood Health Centre, they will know what is available in your community for new parents.
Think positively, be practical and stay in touch with the outside world
Try to retain your sense of humour
Caring for yourself:
Take time out each day to do something you enjoy - this may be a walk in the park, swimming or reading a book for 30 mins.
Try to make friends with other new parents - share babysitting or cups of tea
Try to limit the amount of housework or home maintenance you need to do (especially in the early weeks of parenthood)
Learn some quick relaxation techniques to use when things get difficult (see below)
Try to sleep or rest when your baby is asleep
Take care of your physical needs by eating well and exercising regularly
Think about what help you need around the house - list this on a piece of paper - so when ask if they can help you have lots of things you can ask them to do.
Join a new parents group - this allows you to meet other new families in your community
Arrange regular child care by a grandparent, frined or in council operated occassional care
Take care to avoid heavy lifting or placing strain on your back by twisting when lifting your baby or baby equipment
Be efficient when cooking and make extra meals that can be frozen for the time when you are feeling too tired to prepare a meal.
Talk about your feelings or concerns to a sympathetic listener - this may be a friend, parent or health professional.
If you are feeling lonely or isolated ask your Child & Family Health nurse if they can arrange a volunteer home visitor to visit you on a regular basis.
Caring for your partner:
Plan time together
Arrange a night out - but don't forget to arrange the baby sitting
If a night out isn't possible - think of activities that you can do as a family e.g. a picnic in the park, a ride on a Ferry, a walk around your neighbourhood.
Find time to have a conversation together about your feeling, relationship and needs.
A quick relaxation techniques:
This takes only a minute or two and can save you from hours of stress
1. Breathe out with a long sigh, dropping your shoulders as you do so.
2. Relax your face, unclenching your jaw. Become aware of your facial muscles, eyes and forehead, and try to relax them.
3. Keep your breathing easy and quiet.
4. Repeat this technique again, as often as you feel is necessary.
Source : Fowler, C & Gornall, P (2001) How To Stay Sane In Your Baby's First Year, 3rd ed., Simon & Schuster, Sydney
Twinkle, Twinkle Little Star
Twinkle, twinkle little star
How I wonder what you are
Up above the world so high,
Like a diamond in the sky
Twinkle, twinkle little star,
How I wonder what you are
http://www.youtube.com/watch?v=FfDUpB0NuF8&feature=related
How I wonder what you are
Up above the world so high,
Like a diamond in the sky
Twinkle, twinkle little star,
How I wonder what you are
http://www.youtube.com/watch?v=FfDUpB0NuF8&feature=related
Old MacDonald
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a duck, ee-eye, ee-eye oh
With a quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a cow, ee-eye, ee-eye oh
With a moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a dog, ee-eye, ee-eye oh
With a woof, woof here and a woof, woof there
Here a woof, there a woof
Everywhere a woof, woof
A moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a pig, ee-eye, ee-eye oh
With an oink, oink here and an oink, oink there
Here an oink, there an oink
Everywhere an oink, oink
A woof, woof here and a woof, woof there
Here a woof, there a woof
Everywhere a woof, woof
A moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
http://www.youtube.com/watch?v=7_mol6B9z00&feature=related
And on that farm he had a duck, ee-eye, ee-eye oh
With a quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a cow, ee-eye, ee-eye oh
With a moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a dog, ee-eye, ee-eye oh
With a woof, woof here and a woof, woof there
Here a woof, there a woof
Everywhere a woof, woof
A moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
Old MacDonald had a farm, ee-eye, ee-eye oh
And on that farm he had a pig, ee-eye, ee-eye oh
With an oink, oink here and an oink, oink there
Here an oink, there an oink
Everywhere an oink, oink
A woof, woof here and a woof, woof there
Here a woof, there a woof
Everywhere a woof, woof
A moo, moo here and a moo, moo there
Here a moo, there a moo
Everywhere a moo, moo
A quack, quack here and a quack, quack there
Here a quack, there a quack
Everywhere a quack, quack
Old MacDonald had a farm, ee-eye, ee-eye oh
http://www.youtube.com/watch?v=7_mol6B9z00&feature=related
Subscribe to:
Posts (Atom)
