If you have spent the last six months educating yourself about healthy eating, there is no reason for it to go out of the window now. Aim to maintain your current weight, but not lose more, over Christmas. Spend some time thinking about how you can fit Christmas meals into your meal plan and exercise regime, paying particular attention to portion sizes.

Do include lower calorie recipes on the Christmas table – but don’t give in to the notion of “fewer calories = no taste.”Good choices include smoked salmon or seafood (without the bread and butter) to start, roast turkey without skin rather than roast duck or goose with skin, mashed sweet potatoes without butter instead of roast potatoes, steamed Brussels sprouts with a teaspoon of butter and a little nutmeg instead of lashings of cream and bacon, and braised red cabbage instead of cauliflower with cheese.

Include activities that involve physical exercise in your Christmas schedule, like ice skating on Houhai Lake, a family cycle ride, or a night at Salsa Caribe with your girlfriends.

Finally, reward yourself for your fantastic previous weight loss with a slim-fitting Christmas outfit – this will remind you not to overeat at meals and help keep you feeling positive and motivated about your success.
Most importantly, avoid an all-or-nothing attitude. Eating three cookies does not mean you may as well finish the pack.

Can you please settle an ongoing debate: What exactly is British mincemeat, and is it vegetarian?

In the UK we have both minced meat and mincemeat. Minced meat (confusingly, also called ‘mince’) is used in Bolognese sauce, meat balls and burgers, goes by the name of ‘ground meat’ in the US, and is not vegetarian at all.

Mincemeat is used to fill pastry cases to make sweet mince pies and is eaten in vast quantities in many a British household at Christmas. It is a concoction of dried fruit (such as raisins, currants, apples), sugar, spices and a little brandy. Traditionally it was made with small amounts of meat such as venison or beef, but this has been replaced by animal lard or vegetable shortening. As the pies bake, the lard melts into the fruit, creating an overtly rich taste and velvety texture. If animal lard is used, then it’s not vegetarian. In Beijing, I’ve seen a few jars of imported mincemeat on sale at Jenny Lou’s, so if you do buy it, check the labels to see whether or not it is vegetarian.  

It is perfectly possible, and advisable to make your own mincemeat (see p32) and there are plenty of recipes available online (I’m a fan of Delia Smith’s). It’s best to limit the amount of lard (high in saturated fats) or vegetable shortening (high in trans fats).  

Nina Lenton is a UK-registered dietitian living and working in Beijing. Have a question for Ms. Nutrition? E-mail  nina_lenton@hotmail.com.

If you’re prepared to cook, there are plenty of party food options that don’t involve huge injections of sugar. Cut veggies into sticks and serve with homemade dips such as hummus, yogurt and cucumber and guacamole. Homemade pizza made with wholemeal dough and heavy toppings is also a hit. For sandwiches, try mini-wraps with chicken and cucumber. Try cubed pineapple and cheddar cheese on toothpicks – sticking them into an orange made to look like a hedgehog is still a guilty favorite of mine.

If you want to serve something sweet, opt for reduced-sugar oatmeal cookies, banana bread, and apple or oat bran muffins instead of chocolates or cookies (which tend to be eaten in large quantities at great speed due to their low fiber content. For drinks, stick with diluted juice (make it fizzy with sparkling water), fruit smoothies or milkshakes and water.

Avoid plain white sponge cakes, which deliver sugar to the bloodstream in a flash. Go for carrot cake, banana cake, or something made from wholemeal flour or cornmeal. Serve the cake yourself and limit portion size.

My daughter has Celiac disease and has to avoid wheat products. This presents a bit of a problem whenever she plays at friends’ houses, but sending her with her own food makes her feel left out. Any ideas?

Put together an info sheet to briefly explain her condition and outline what she can’t eat; send the note to the friend’s parents in advance. Have a chat with them before and ask if they can all have a gluten-free meal that night so she is not left out. Suggestions could include rice with pork, broccoli and red pepper stir-fry (avoiding any gluten-containing sauces), baked potato with tuna and salad, or chicken and mushroom risotto. 

Instead of packing her own food supply with your daughter, send something that the whole family can enjoy, like nuts, dried fruit, yoghurt, and gluten-free cookies.

Nina Lenton is a UK-registered dietitian living and working in Beijing. Have a question for Ms. Nutrition? E-mail nina_lenton@hotmail.com.

Babies grow at exponential speed, and sometimes it’s hard to know when to introduce new foods into their diet or how a mother’s diet can affect her breast milk. Below, beijingkids nutrition expert Nina Lenton answers questions about your baby food quandaries.

When should a baby begin to eat or drink food other than mother’s milk?
It is important that babies begin to include food in addition to their mother’s milk from 6 months onwards, because at this point the baby will have used up most of its iron reserves (present from birth) – breast and formula milk will not provide enough iron after this age. Some babies will start to signal that they want to try solids from 4-5 months, and it’s fine to start then, though ideally not before 4 months.

When can a baby begin eating meats?
Once you have started weaning your baby off breast milk or formula, meat can be introduced fairly soon, providing it is an appropriate consistency – anytime between 6 to 8 months is appropriate. Start off by pureeing meats and move on to soft minced meat; slowly build up towards more solid pieces.

If a mother drinks coffee, will this affect the mother’s milk (i.e. will the baby be awake longer)?
Caffeine enters the mother’s blood stream and certainly reaches the child via breast milk, but breast feeding women do not need to avoid caffeine altogether. No more than four cups of coffee is recommended, and you may notice your baby reacting by becoming agitated after one or two cups. If you do wish to drink moderate amounts of caffeine, ensure you drink plenty of water so that your breast milk becomes adequately diluted.

*Questions contributed by Wolfgang Cespedes, father of 7 month old Stephanie

Nina Lenton is a UK-registered dietitian living and working in Beijing and can be reached at nina_lenton@hotmail.com.

A local Chinese saying – “A man is iron, but the food he eats is steel” (人是铁. 饭是钢) – reflects the importance of food in a person’s life. For kids, food is crucial for development and can fundamentally influence health even after childhood. Below, beijingkids nutrition expert Nina Lenton answers parents’ questions about feeding their children the right kinds of foods.

From Lorina Barbalas, mother of Jonathan (15) and David (12):
I’m concerned about the safety of local vegetables. How should I clean them, especially when eating them raw? Is organic really better?

From a research point of view, the jury is still out on the benefits of organic versus non-organic vegetables to our health, with no actual evidence that organic vegetables are more nutritious or that non-organic are more harmful. There’s no good reason to avoid buying produce from your local green grocer. Nevertheless, I would still recommend purchasing organic vegetables if you can afford it because organic farming is more beneficial for the environment. Also, in my experience, organic produce tastes infinitely better, which is likely to encourage the family to eat more vegetables.

With regards to cleaning vegetables, wash all vegetables under cold water before eating and discard any outer layers. Use a nailbrush and cold water to scrub veggies and peel as much as possible. (This is not as important if the vegetables are organic.) It is best to avoid buying anything that has been sitting out on a roadside.

From Lucille Chan, mother of Christopher (7 months):
My baby is sick all the time. He has solid food one to two times a day and formula as usual, but what kind of food I can give him to boost his immunity and make him stronger?

Breastfeeding babies is the most vital step in building up a baby’s immune system, as it literally transfers antibodies that help to fight infections. If you are still able to breastfeed, then I would suggest you continue to do so, and if you are not, then you should still a make sure you give at least 500 ml of formula milk per day in addition to any solid food.

If you feel your baby is frequently ill, you should discuss this with your pediatrician. It may be a good idea to investigate for allergies to such foods as cow’s milk, egg and wheat, as these can compromise your baby’s ability to digest foods, thus weakening their ability to fight infections. Also, make sure that you are not introducing solid food too quickly and that his stomach is able to cope.
In terms of foods to support his immune system, try to ensure he is receiving foods containing iron (small amounts of pureed/ soft meat, pureed green vegetables, pureed pulses), vitamin C (fruits, vegetables, potatoes), and vitamin D (formula or breast milk).  At this stage however, the majority of his nutrition and calories will still derive from milk.

From Wolfgang Cespedes, father of Stephanie (6 months):
What food should never be given to a baby in the first year?

Cow’s milk as the main form of milk should not be given to a baby until he or she reaches 12 months because the sodium content is not appropriate. Food made with cow’s milk, such as cheese and custard, however, is fine.
If you are introducing solids before the baby reaches 6 months of age, then you should avoid giving food that contains gluten (including all wheat products), eggs, nuts, fish and shellfish, citrus, soft unpasteurized cheese and liver. This practice reduces the risks of food poisoning and allergic reactions in young babies. After 6 months, such foods can be introduced gradually.
Don’t add salt to baby food at all. It’s also a good idea to avoid adding sugar, as this can encourage the development of a sweet tooth and dental cavities. Children under 1 year of age should avoid honey because of the risk of contracting botulism, a food-borne disease.
Whole nuts aren’t advised for children under 5 due to the risk of choking, but if there is no history of nut allergy in the family, nut butters are a good food to introduce during weaning.

Parents often reach for the supplements when they fear that their child is falling short of requirements, but getting a sufficient amount of vitamin C from food couldn’t be easier – a kiwi fruit a day will more than cover it! Furthermore, side effects like diarrhea and kidney stones can occur in those taking supplements in excessive amounts.

Foods high in vitamin C include citrus fruits, berries, green vegetables and even potatoes. Vitamin C is water-soluble and breaks down easily when cooked or exposed to the air so for maximum benefit choose freshly prepared raw or lightly cooked fruits and vegetables. If cooking, stir-fry, steam, roast or bake instead of boiling.

Recommended Daily Value: 25mg for infants 0-12 months, 30mg for ages 1-10, 35mg for 11-14 and 40mg thereafter

Amount providing 40mg vitamin C:

Nina Lenton is a registered UK dietitian and can be reached at nina_lenton@hotmail.com.

Vitamin D is known as the sunshine vitamin because most people get their fill directly from the sun – its UV rays trigger Vitamin D synthesis in the skin. Inside the body, Vitamin D helps build healthy bones by absorbing calcium and phosphorous; conversely, a deficiency can lead to soft, malformed bones (a condition known as rickets).

It is true that protecting the skin with sunscreen to prevent burning is essential, but short bursts of sun exposure to the hands, face and arms at least twice a week to boost Vitamin D is a good idea. Ten to 15 minutes before applying SPF 15 (or higher) will suffice and is not enough to burn. Meanwhile, this small span of time should ensure that the daily requirements of both children and adults are met (though those with darker skin tones may require longer sun exposure).

Shade lovers and those with limited sun opportunities should top up with dietary sources. Vitamin D is naturally present in oily fish, and a 50g serving of salmon, sardines or mackerel is enough to fill a child’s daily quota. Certain brands of fortified milk and enriched soybean milk – indicated on both Chinese and English nutrition panels with “D” or “D3” – are good sources as well; one cup satisfies 10 percent of the daily requirement. Egg yolks and fortified margarines are a modest source, and if none of these options are feasible, try fish liver oil or a combined calcium and Vitamin D supplement. 

*Recommended Daily Value: 200 International Units (IU); 400 IU for pregnant women and breastfeeding mothers

Kids from countries with a high dairy consumption may struggle to meet their calcium requirements when faced with tangy sterilized milk and the meager selection of pricey cheese in Beijing; lactose intolerance – especially common in children from Asian and African countries – can present an additional problem. This can become a real dilemma for parents, as calcium is a crucial mineral for growing kids: It is essential not only for bones and teeth, but also important in helping muscles function and blood clot.

Thankfully, China is awash with alternative calcium sources. Soybean milk and tofu, usually calcium-fortified, are widely available, and soybeans themselves are a great choice. Other options include your pick of the green and leafy vegetables from the local shop, sesame seeds, almonds, dried apricots, tinned fish with soft bones and fortified breakfast cereals.

There are many ways to sneak extra calcium into your child’s diet. For breakfast, make a bowl of oat porridge with milk topped with a dollop of yogurt and some chopped dried apricots, or whiz together a banana smoothie with yogurt, soy milk and flaked almonds when they get home from school. If a side of plain green vegetables is met with dismay, try adding them into quiches and omelettes, or sauces for pasta and noodles. Incorporate sesame seeds into your baking, or sprinkle over stir-fries.

What’s a “portion”?

250ml dairy milk
250ml calcium-fortified soybean,rice, almond or oat milk
250ml calcium-fortified orange juice
40 cubic cm cheese
A cup of yogurt
60g of tofu
1/2 cup of soybeans
3 tbsp of sesame seeds
A small tin of salmon
Half a tin of sardines
6 cups of green and leafy vegetables