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Nutrition

Make mealtime easier for your differently abled child

October 19, 2022

Disability is a normal part of human diversity. It may be permanent, temporary, or fluctuating. It may also have a minimal or substantial impact on a person’s life. A disability may affect mobility, learning, feeding, or communication and can result from accidents, illnesses, or genetic conditions. To have a disability means one has fundamental difficulty accomplishing things that others take for granted.

Nutrition and disability are closely interlinked. A differently-abled child is often in greater danger of malnutrition because sometimes the child has difficulty sucking, swallowing, or even holding food. When this happens and there is no one to help, it deprives the child of the nutrients for their age hence leading to malnutrition in the long run. Feeding is very important for all children not only because they are at the peak of growth but also because they are vulnerable. Some bad or misinformed decisions made in a child’s feeding can have lifelong effects. For example, stunting (children having a low height for their age) among children is irreversible after the age of two. It is important to look at nutrition keenly when discussing disability. Poor nutrition can cause a disability or aggravate the disability itself, but also disability can lead to poor nutrition and cause a child to suffer its consequences.

Tips one can use at mealtime for differently abled children

Oral motor challenges – Oral motor-based feeding problems, arise from the child’s physical disability, which limits the child to achieve good gross-motor coordination (skills that require whole body movement and which involve the large muscles of the body to perform everyday functions) and movement in their body in order to achieve sufficient oral-motor skills.

Tip -To help the child feed well, modify their posture by using some support where needed. Allow the children to practice a feeding skill over and over until their body coordinates it automatically.

Sensory issues – Sensory-based feeding issues are the underlying factors to most feeding difficulties in differently abled children. The combination of food texture, temperature, and taste can be off-putting to some children and cause frustration like among children with autism. These children usually stick to foods they are familiar with, and soon these foods are the only ones that they will eat.

Tip – Slowly modify the child’s diet without upsetting the child. Gradually introduce new food or texture to the child’s diet without eliminating the food the child is familiar with. For example, if the child enjoys boiled irish potatoes, you can introduce them to an egg by presenting it in the shape of an irish potato and serving it alongside their usual delicacy. The changes in texture, temperature, color, or taste should be slight but noticeable.

Another way to help children with feeding difficulties is to allow them to help choose foods they would like to eat and allow them to help prepare the meal for as long as it is possible. Expose them to different textures, smells, and tastes along the way.

Medical challenges– Some feeding difficulties that differently abled children face are a result of the medication that they have to inevitably take or the therapy they must undergo. This usually alters their taste for food and suppresses their appetite in the long run. Some children end up vomiting each time they eat certain foods and may even refuse to eat the food in the long run. Some of the food is also temporary or permanently omitted from the child’s diet because it contradicts the medicine given.

Tip – Discuss with your child’s physician and nutritionist to identify alternative foods that the child can eat and still be healthy and thrive without compromising the medication given.

Behavioral challenges – There is an array of behaviors that can affect the feeding of a differently abled child. One of the most common behavioral challenges among differently abled children is seeking attention. Differently abled children seek a lot of attention when feeding. If parents enable this behavior, it becomes very difficult for the children to eat without that attention. They will throw tantrums and often refuse to eat completely, hence suffering malnutrition and other complications that arise from not feeding or not feeding well.

Tip – Gradually eliminate this behavior by being stern but with positive reinforcement. Say, when the child throws a tantrum, you can warn them against it and enforce a soft compromise for them to know how serious you are. For example, ‘If you eat this food, I’ll let you play for 10 minutes with your sister’. Sometimes, you may use what we call extinction/planned ignoring. For example, say, ‘Mummy doesn’t carry children who do not eat; she only carries those who finish their food.’ The other option is to gradually walk through the steps of eating with the child. Start by having the child touch or play with the non-preferred food. Then, increase the task to slowly taking a bite and keeping it in the mouth for a few seconds. After, encourage the child to chew it slowly and then ask them to swallow it. This requires patience and progress and the child’s voluntary participation.

Family feeding dynamics – These are some of the hardest feeding difficulties to deal with. Parents and caregivers are the most important and pivotal components in implementing feeding strategies not only for differently abled children but also for other children. Many parents feed their children foods that they enjoy. It is important that you give the child many options, including foods that the parents don’t regularly eat as long as they will provide the child with the necessary nutrients for them to thrive. Their diet ought to be diverse.

Tip – Clearly define the roles of the two parties involved in this feeding exercise: the parents or caregivers are responsible for providing the food, while the child is responsible for eating and choosing how much to eat.

The child should feel as comfortable as possible when they are eating. Feeding is a social activity. Therefore, when the child feels uncomfortable feeding while in a particular social setting, you should be able to recognize and find out why as soon as you can. This is not the time to put the child in between your legs and hold their nose for them to swallow food.

Feeding is not and should never be a fight. Refrain from forcing the child to eat. Simply present them with both preferred and non-preferred foods and let the child choose. When children feel like they have control over the situation, it’s easier for them to try new foods. Parents and caretakers should be open and adapt whenever the need arises. Go slow with the child and make them feel as comfortable as possible.

You can find all this and more my “Differently Abled Nutrition,” a  book written for parents and guardians of children below the age of 5 and children with a disability that affects feeding.

Follow me to get yourself or a loved one a copy.

See you next Wednesday

 

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Nutrition

6 ways to improve food security

October 12, 2022
Food security

This has been a long time coming. I promised to return and share how we can improve food security but I had gone away a little bit to fill my cup and I am happy to be back.

As previously mentioned in the last article, food security exists when all people, at all times, have physical and economic access to sufficient, safe, and nutritious food that meets their dietary needs and food preferences for an active and healthy life. 

Here are 6 ways I believe food security can be improved

  1. Let us respect nature

Human civilization which shouldn’t be a bad thing carried with it global warming whose effects are biting hard and have caused food insecurity. Bill Bryson wrote “You are totally at the mercy of nature in this country, mate. It’s just a fact of life”, and I couldn’t agree more so each time you participate in environmental degradation, know that is at your hands we will suffer as a nation. Environmental degradation which includes the depletion of natural resources, destruction of ecosystems, name it, have caused climate change. This in turn has increased the number of weather-related disasters such as floods and droughts consequently making food supply chains to be more vulnerable. We need to respect mother nature for it to support us. Start from where you are, plant those trees, leave the swamps alone, cut the forests some slack and there shall we be able to improve food security. There is power in working with nature.

To our leaders, kindly prioritize ecosystem monitoring and assessment programs that will provide integrated, high-quality information for better and timely decision-making.

2. Agriculture needs its lost glory back

There is a need for agriculture to be made profitable and attractive once again. Agriculture is very frustrating lately which leaves it to a handful of people to feed the nation as well as export to the many nations that we feed. Agriculture is the backbone of our economy and matter of fact, growing up, being a farmer was one of the most honorable things one could be. Income was almost always guaranteed but this has since changed as farmers continue to suffer from countless losses due to climate negative effects, and monopolistic tendencies from some people who want to control the market. Many young people are shying away from agriculture and resorting to other fields or remaining in agriculture as middlemen. Young people who are the future of this nation need to be involved in the planning, design, and implementation of agricultural policies. The government ought to spend on reducing real and perceived agribusiness risks, enabling financing, and improving infrastructure. Rural agribusinesses can thrive when they have access to finances and are well-connected to local communities and markets. Let us not devalue this food basket, please.

3. Prioritize healthy diets

There is a tendency for consumers to resort to changing their consumption habits or purchasing less nutritious foods, which are often cheaper when food prices go up. We all know what happens when we abuse our diets. Let us learn creative ways to have fresh food all year round, support farmers, prioritize citizens over exports, and encourage urban farming. We need to sensitize the masses that their health ought to be guarded jealously even when food prices for fresh food skyrockets. At all times but especially in the hard times, governments should also encourage producers of fresh food and provide them the needed incentive to stay in business and access to markets while ensuring their protection and food safety.

4. Disseminate information

Sir Francis Bacon quoted “scientia potentia est” translated as “Knowledge is power”. This means the more one knows, the more one will be able to control events. Sometimes or many times, we suffer from a lack of knowledge and in that case, we do not know where and who to ask or even do to make certain situations better. Can we begin by shining the light on what is going on and how bad it is without sugarcoating it? Sensitized people will always be in a position to make better-informed decisions, take good care of their families, and also know how to support them in relation to food access, sustainability, and availability. The custodians of this knowledge need to devise creative ways of disseminating this information through channels that are easily accessible and in formats that are easily understandable. Let us take advantage of educational materials and research. With this, we can instill a sense of solidarity in citizens.

 

5. Can we bring back food silos?

A Silo is a structure for storing bulk materials. They are essential in food processing and used in agriculture to store grain or fermented feed known as silage. They are usually tall and cylindrical, but can also be constructed in the form of warehouses, domes, or large elongated bags.

There is a need to use food reserves wisely if we are going to do anything about improving food security. Many farmers struggle with post-harvest handling so food goes to waste simply because they do not the resources to do it safely. We used to have government food silos in this country which supported farmers to store their produce until a time it is needed but these have since been privatized or abandoned. What this means is that food is being consumed quickly not to go to waste thereby leaving us without enough food reserves for times of crisis.  Farmer groups need to be supported to construct food silos or the government returns the food silos which were a very good buffer for the country. Food silos will enable governments to monitor prices and release food from these reserves if prices spike but without food reserves, we remain exposed.

6. Help those in need

The government ought not to hesitate to distribute or request assistance from businesses or international and national organizations to distribute food to those in need. Appropriate targeting should be ensured to avoid the political exclusion of certain groups and elites. Women heads of households, orphans, widows, refugees, internally displaced people, senior citizens, the poor, and other vulnerable people should be the principal target of food distribution in times of crisis like the recent situation in Karamoja. School feeding programs should be maintained or modified to enable children who depend on those meals to continue to have access.

Karamoja, Uganda: When climate change intersects with conflict and poverty | Land Portal

I don’t know what came into your mind as you read this however this is just the tip of the iceberg. You can share your mind with me and our readers about the things you think can improve food security that I have not included here. We appreciate you.

Until next time, see you next Wednesday.

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Nutrition

Food Security

September 21, 2022

When you hear the term food security, what comes to your mind? (You can share your answer in the comment section) but thanks to social media I made a question tag and asked friends of mine from all walks of life and I got very interesting answers. Here are some of them.

“I think it is the state of having enough food production for a given society preventing it from hunger and starvation” | “Civilizations as we know them” | “Enough/plenty of healthy food to last a particular season or time frame” | “Having more than enough foods” | “Abundance of food” | “Being assured of a meal every meal time” that’s what comes to mind when I see “food security” | “During my time with some NGO they regarded food security as food being 4 things; Available, Accessible, Adequate n Sustainable” | “Preserve the environment for constant food supply” | “Him; the ability of him to consistently eat at least one nutritious meal a day without compromising the ability of the future generations to do the same.” | “It’s food which should be guarded by security because some people overeat it” | “Food security: the ability for every human to have something to eat” | “Constant availability of food” | “When you are certain that you can always have food when you need it.” | “I think of the availability of food all through the year. Covers post-harvest handling for sustenance.” – I cannot exhaust all the responses I received.

Food security

According to Food and Agriculture Organisation (FAO), food security exists when all people, at all times, have physical and economic access to sufficient, safe, and nutritious food that meets their dietary needs and food preferences for an active and healthy life. This definition has gone through a metamorphosis over the changing decades and it is imperative to understand where it all began.

The term first originated in the mid-1970s, when the World Food Conference (1974) defined food security in terms of food supply ensuring the availability and price stability of basic foodstuffs at the international and national level:

“Availability at all times of adequate world food supplies of basic foodstuffs to sustain a steady expansion of food consumption and to offset fluctuations in production and prices”

Come 1983, FAO analysis shifted the focus to food access, leading to a definition based on the balance between the demand and supply side of the food security equation:

“Ensuring that all people at all times have both physical and economic access to the basic food that they need” 

We did not stop there, the definition was yet again revised to include the individual and household level, in addition to the regional and national level of aggregation, in food security analysis. However, in 1986, the highly influential World Bank Report on Poverty and Hunger focused on the temporal dynamics of food insecurity. The report introduced the distinction between chronic food insecurity, associated with problems of continuing or structural poverty and low incomes, and transitory food insecurity, which involved periods of intensified pressure caused by natural disasters, economic collapse, or conflict.

Where are we now?

We have currently stationed at the World Food Summit (1996) definition which reinforces the multidimensional nature of food security and includes food access, availability, food use, and stability. (The definition I give in the beginning). Times keep changing and so will this definition as a response to the need and focus at the time. COVID19 brought in a new dimension and we can only wait to see how this comes into play.

State of food security and nutrition in the world

According to the latest State of food security and nutrition in the world in 2021, the number of people in the world affected by hunger increased in 2020 under the shadow of the COVID-19 pandemic after remaining virtually unchanged from 2014 to 2019. In terms of population, it was estimated that between 720 and 811 million people in the world faced hunger in 2020. The report noted then that the world was at a critical juncture. The scary reality is that it is estimated that around 660 million people may still face hunger in 2030, in part due to the lasting effects of the COVID-19 pandemic on global food security, 30 million more people than in a scenario in which the pandemic had not occurred unless bold actions are taken at all levels according to FAO.

Beyond hunger, nearly one in three people did not have access to adequate food in 2020, healthy diets were out of reach for 3 billion people, and under the shadow of COVID19, weaknesses in our food systems were exposed, which threatened the food security and nutrition of millions of people around the world. In Africa, 281.6 million people on the continent, over one-fifth of the population, faced hunger in 2020, which is 46.3 million more than in 2019. In Uganda, we are seeing what is happening to the Karamoja region which remains a hotspot for food insecurity despite the many interventions that have been devised over the years, refugees living in settlements continue to struggle to meet their needs and invest in livelihoods due to above-average prices and among those who grow food in the other remaining areas, stocks from below-average harvests were depleted earlier than usual, and many are struggling to access seeds for the ongoing second season. If this picture does not paint the picture of food security, I do not know what will. 

What are the causes of this appalling food insecurity crisis?

First, you and I need to understand where this monster comes from and if we can do anything about it. Simply put this is what feeds this monster which in turn bites us

  • Lack of access to farming land
  • Climate change
  • Land grabbing
  • Conflict, wars
  • irrational trade rules
  • Rapid population growth
  • Natural calamities like floods, pandemics
  • Biofuels
  • Market dominance by corporate giants
  • Food wastage
  • Price hikes in international food markets

So allow me to talk about what we can do in our own capacities to avert the situation or at least make it better because I feel this is already too long. In the meantime, share with me your thoughts in the comment section. I will be happy to hear from you.

See you next Wednesday

 

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Nutrition

Gut health

September 14, 2022

The term gut health has gained popularity in recent years and I am sure you have heard it being thrown around, if you have not, you are surely living under a rock. But never the less I am here for you. First things first the term gut refers to your gastrointestinal tract that is, the passageway of the digestive system that leads from the mouth to the anus.

So what is gut health exactly?

If you are still wondering what we refer to when we talk about gut health, a healthy gut is just one that digests your food effectively. Did you know you have microorganisms living in your intestines? yes, you heard me, microorganisms also referred to as the gut microbiome.  Each person has over 200 different species of bacteria, viruses, and fungi in their digestive tract at any one time. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body. Everyone’s gut microbiome is unique, which explains why foods that help one person to thrive may cause irritation in others. Therefore good gut health occurs when you have a balance between the good (helpful) and bad (potentially harmful) bacteria and yeast in your gut.

Alright now that I know what gut health is, why is it important?

Good question! Our gut breaks down the food we eat into a functional form that can enter the bloodstream and go where it is required in the body. Unfortunately, things can go wrong at several stages in this process, from serious digestive diseases to food intolerances causing problems with how our body extracts nutrients from food.

The gut is very important for immune function with the gut wall providing a barrier that, when functioning properly, prevents viruses, fungi, and ‘bad’ bacteria from entering the bloodstream. Your gut is the foundation of everything remember, it aids in the digestion of the foods you eat, absorbs nutrients, and uses it to fuel and maintain your body to thrive. Aside from its role in immune function, your gut is also where your body gets rid of metabolic waste and toxins. An unhealthy gut will put a strain on your body to get rid itself of those toxins. If this occurs, it can cause many issues, including chronic fatigue, chronic illnesses, and inflammation throughout the body. This explains why people experience symptoms such as brain fog, diarrhea, constipation, gas, joint pain, to mention but a few.

Gut Health Screening | Personalize Your Nutrition and Supplements

What are the signs of reduced gut health then?

The symptoms you may experience that could be an indicator include but notwithstanding

  • Stomach upset including bloating, diarrhea, heartburn, constipation
  • Unintentional weight fluctuations
  • Constant fatigue or sleep disturbances
  • Food intolerances
  • Autoimmune conditions
  • Skin irritations
  • Low immunity
  • Bad breath

Are you wondering about some of the things you can do for your gut health?

I will list some of the things you may need to do to support your gut health.

  1. Hydrate as much as possible, remember water makes up almost 60% of our body composition. It has also been linked to increased bacteria in the gut
  2. Clock in enough hours of sleep
  3. Check your diet. Eat for your gut health.
  4. Listen to your body for any food intolerances
  5. Lower your stress levels as much as you want

Support your gut to support your health, and find yourself a professional to support you on this journey if you have no idea.

See you next Wednesday

 

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Nutrition

How important is nutrition in sports?

September 7, 2022

Nutrition can make or break a sportsman or woman, discuss. (20 marks). This reminds me of debates at school the famous ones being ‘daddy is better than mummy‘ or ‘water is better than fire’ and we would have proposers on one side and opposers on the other. These debates made us more confident and taught us how to have healthy competition and need I say the command of English it groomed? Yes, the topics got better as we advanced in class but the excitement and competitiveness it carried never grew thin. But this is not why I am here. We are here for sports.

We shall delve into the role nutrition plays in the life of sports given the fact that many out there are gym enthusiasts or even sportsmen and women but struggle to support their bodies through these intense activities. Years ago, I got the privilege to lodge at one of these expensive hotels in our country for 5 nights, the kind that comes with all-inclusive packages so residents have the privilege of enjoying every facility that the hotel has, gym inclusive. At this time of my life, I did not engage in any kind of active physical activity but because the “cheese” was on the table, I decided why not. Donned in my provisional gym wear, I matched to the gym and did all kinds of sets. I had so much energy for some reason and went through many of the activities. Friend if I tell you by the end of the day I could not feel my legs and my whole body was sore you will not believe me. I wanted to stay in bed and do everything there yet I had to show up for work. For the remaining 3 days that I was there, everything was a drag and everything ached. Why? Your guess is as good as mine, I did not prepare my body for this strenuous exercise. Both pre-workout and post-workout and I paid the price.

Nutrition for Athletes: Gaining an Understanding of Sports Nutrition

Nutrition is essential for supporting an athlete’s general health and training needs. Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it facilitates recovery. (Had I paid attention to this, I would not have suffered as I did). Nutrition and hydration are key for performance in any sports activity. Just like you put petrol in your car, having the right fuel is key. You wouldn’t put diesel in your petrol car lest it jams, likewise your body needs fuel to move, and the right one at that. Staying hydrated reduces the risk of injury and muscle fatigue which is key in sports performance.

Nutrition in sports hinges on three main principles although these may look different for everyone depending on their goal. The principles include;

  1. Fueling – giving the body food that enhances stamina, strength and clarity.
  2. Hydration – preventing dehydration and fatigue, whilst optimizing muscle performance.
  3. Recovery – aiding the recovery of the body after exercise

An average gym goer will have needs very different from the Cheptegeis of this world. Just to give an example, for the average gym goer, the aim could be to have at least two liters of fluid per day. You will be advised to have a high carbohydrate snack an hour or so before the session especially if you haven’t eaten for over three hours. After the workout, you will be advised to have a full meal (usually lunch or dinner) within two hours, containing a mix of carbohydrates and protein to help the body recover. The carbohydrate will restock spent energy stores and the protein will help repair damaged muscle fibers. Your meal composition could look somewhere like 50% carbs, 30% fat, and 20% protein. Not forgetting fruits and vegetables.

An elite marathon runner, will need to eat more calories in general, as they will be training more often and potentially at a higher intensity. They need to have a higher carbohydrate intake to increase carbohydrate stores to have more available energy. More fluids are required to avoid muscle fatigue and increased injury risk, as they risk losing more fluids through sweat. Recovery strategies during the post-workout are even more important for marathon runners, as they usually have less time between sessions, meaning less time to recover. They are advised to have a carbohydrate/protein-rich snack within 30 minutes of finishing a training session, such as a banana with a protein shake. The composition of their diet may look somewhere like 65% carbs, 20% fat, and 15% protein. Not forgetting fruits and vegetables.

Healthy Tips and the ABC's of Sports Nutrition

Everyone has different fitness levels, diets, goals, and activities and one size doesn’t fit all. It is advisable to have an interaction with a  sports nutritionist with whom you work to discuss your goals and current status and devise a tailored nutrition plan to maximize your performance.

Whether your goal is training for a specific event or more general enhancements such as weight management, improving concentration, or energy levels, a sports nutritionist will assess your whole-body health, daily habits, supplements, and regular medication needs to get you at your highest potential.

Do kindly share some of the strategies you employ or those embracing stories like the one I shared earlier.

See you next Wednesday

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