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Yummy Tummy Nutrition

Yummy Tummy Nutrition - Family nutrition advice with registered Nutritionist, Dr Ros Miller. Nutrition for pregnancy, weaning and young children.

12/09/2021

Impromptu blueberry picking, local peeps get yourself down to Avalon Garden Centre SO MANY blueberries waiting to be picked! 🥧🌿

17/01/2021

Happy Sunday 😊. Loving my new waffle machine 🧇. I've been wanting one for ages and now I can't wait to experiment with some sweet & savoury recipes 😋. Would love to hear some ideas! The sun is shining, today is going to be a good day! ☀️

01/01/2021

Today is going to mainly be about eating 😋. Happy New Year 🎉

31/12/2020

My 7 yo said tonight, on his second trip downstairs after lights out, that he was feeling sad that 2020 was over. Through these young eyes I can see the highs of the year. More family time, outdoor adventures, new school and an introduction to Minecraft 😆. Hidden from the extended meanings of the news briefs this young soul, who often keeps his feelings too close, got an extra squeeze tonight.

I worry. What does the future hold for these young minds? I'm clinging on to hopes and dreams. Let's hope the recovery is fast 🙏. Stay safe people. Here's to 2021 where we conquer Covid, find our way without our EU cousins 😔♥ and continue to raise the next tribe 👨‍👩‍👧‍👧.

Thank you to all those who have supported Yummy Tummy Nutrition this year 😚. I have loved helping you and your families, busting through the nutrition myths and offering practical advice to start positive food journeys for a healthy future. Xx

11/11/2020

Beetroot, my favourite vegetable 😋. It's earthy sweet tones are perfect in salads 🥗, in casseroles 🥘 or simply roasted with a drizzle of balsamic! What's your favourite veg?

I was not a fan of beetroot growing up (although I remember it only been offered in the pickled form)! My kids aren't that keen on beetroot as a stand alone veg and I'm fine with that. Our tastes and preferences can change through the years which is why we should try things again occasionally. The way foods are cooked, presented and combined with other foods can change the taste. My kids do like beetroot grated in risotto and chocolate cake🍫 😂. So if you or your kids don't like a particular veg - try cooking it differently and give it another go!

28/10/2020

Lentil Moussaka 😋: a delicious and warming vegetarian dish, great for the whole family👍! One of my favourite lentil based meals and one which isn't rejected by the kids 😂.

200 g split red lentils
60 g parmesan cheese, grated
400 g aubergines, sliced 1cm thick
Olive oil
200 g onion, finely chopped
3 garlic cloves, finely chopped
Red pepper, finely chopped
400 g canned chopped tomatoes
120 g red wine
1 tbsp dried oregano
1 tsp ginger
Black pepper
40 g butter
500 g milk
40 g flour

In a bowl, cover the lentils with water and soak for an hour.

Preheat oven to 200°C. Add a tbsp oil to frying pan and fry the aubergine slices until soft and slightly golden. In a pan, add 2 tbsp oil and cook onions and peppers until softened. Add garlic and cook for a further minute. Add red wine, oregano, ginger, grind of black pepper and simmer for 20 mins. Add drained lentils and cook for further 8 mins.

Meanwhile, in a separate pan, melt the butter, add the flour and stir until smooth paste, gradually add milk to make a white sauce. Add parmesan cheese.

In a greased casserole dish, arrange aubergine slices and cover with lentil mixture and then sauce. Bake for 30 minutes. Enjoy!

Recipe inspo from

12/10/2020

Ways to get extra nutrients in your diet or your kids diet is something that occasionally pops up during my consultations. Especially if you or your child has a limited diet, special diet or increased energy requirements. Here are some easy ways to increase the nutrient content of meals and snacks:

Breakfast
🥣 add some toppings such as chopped nuts/seeds, fruit (dried, fresh, frozen or milled)
🥣 if having porridge, stir in some nut butter, yogurt, grated veg (such as beetroot or carrot)
🥣 opt for fortified breakfast cereals
🍞 try seeded or wholemeal bread and try toast toppings like mashed banana, scrambled egg, beans or mashed avocado.

Lunch & Dinner
🥪 try to include some starchy carbohydrates, protein, fruit & veg (and dairy depending on how the rest of the day stacks up).
🥪 add some salad or sweetcorn to sandwiches (or on the side)
🥘 add some beans/pulses to a stew and extra veg
🐟 add some oily fish to pasta sauces (e.g. canned sardines or salmon)

Snacks
😉 snacks shouldn't just be tummy fillers - it's an extra opportunity to get some nutrients in.
🍞 Add toppings to rice cakes, crackers or toast (nut/seed butters, hummus, guacamole, low salt marmite).
🥜 try a small handful of nuts and seeds (whole nuts should not be giving to small children due to choking risk).
🍐 serve a snack with a portion of fruit of veg sticks

Hope that's given you some ideas. Get in touch if you have any questions!

03/10/2020

Lovely Zoom call yesterday helping a mum in Switzerland introduce finger foods to her gorgeous boy 🥦🥕. Love how far I can reach live online 👩‍💻! My advice is evidence-based and not restricted to the UK - it is applicable across many different countries 🌍! If you would like any nutrition advice - get in touch!

24/09/2020

Packed lunches!! 🤪 As many schools are not providing hot meals at the moment I thought I would share some pictures on what I've done for my 7 yr old's packed lunch so far this week! Sandwiches don't have to be boring - just changing the type of bread can make it a bit more exciting! 🌯🥯🥪. How about:
⭐ wholemeal soft wrap
⭐ sesame seed bagel
⭐ wholemeal pitta
⭐ seeded sliced bread
⭐ sourdough

My son's favourite at the moment is bagel with smoked salmon and cucumber - bit extravagant I know 😂.

Let's face it, sandwiches are easy! I occasionally do pasta, pinwheels etc but that requires a bit more planning, right? What is your kids favourite lunch?

07/09/2020

Ever wondered why your child eats better at nursery compared to at home? A lot of it is probably due to the food environment (rather than your cooking 😂). My new blog (link in bio) explains some possible reasons why your child is less fussy at nursery or the childminders and how we can learn from this and tweak the food environment at home. A few things to consider;

⭐ Reduce the pressure around eating

⭐ Make mealtimes a sociable occasion

⭐ Serve the same (or similar looking foods if catering for allergies etc.) to everyone at the table

⭐ Try not to use puddings as a form of bribery

Read more in my blog. I'm helping two families out this week with a personalised action plan to help manage fussy eating. If you would like some advice, get in touch!

08/07/2020

I often get asked this in relation to both adults and children. 🤔 Another common question I get asked is - when can I stop being so careful about salt in my children's food? 🍚

Here are the maximum salt intakes for different age groups;

Children
👶Under 1 year - 1g a day
👧1 - 3 years - 2g a day
👱‍♂️4 - 6 years - 3g a day
👨‍🦰7 - 10 years - 5g a day
👨‍🦱11 years and over - 6g a day

👩Adults - 6g a day (one teaspoon!).

Babies shouldn't eat much salt because their kidneys are not fully developed to process it. So does that mean once your baby is passed 1 year you don't need to think about the salt content of things anymore? Sorry, afraid not.

Most of us are eating more salt than we realise. Even for adults, it is hard to keep your salt intake below the recommended limit. The average adult is consuming a third more than the recommended maximum😮. It's not just the salt added during cooking or at the table 🧂, three-quarters of the salt we're eating is already in the foods we buy 🍵🌭. So whatever age our children are, and for us too, we should always try to opt for lower salt versions and try to avoid adding salt during cooking or at the table. In restaurants, ask if it is possible for no salt to be added to your/your child's meal.

As adults, too much salt over time can increase the risk of high blood pressure. Too much salt can also put our kids at risk of high blood pressure later in life. High blood pressure increases the risk of heart disease or stroke 🩺. Get your kids used to the taste of foods with low or no added salt. Try flavouring foods with herbs and spices 🌿 instead.

04/07/2020

This is my favourite chocolate cake EVER! I requested it for my birthday last month 🥳 and so did my 7 year old for his 🎈🎁! It contains 2 beetroots for extra nutrients and oil instead of butter (so slightly healthier then your standard bake but still quite calorie dense 🙊). Let me know if you would like the recipe! What is your favourite cake? 🍰

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