Maiya Ahluwalia, RD
12 ST. LAWRENCE DRIVE l5C 1W4 Mississauga, ON, Canada

Vitamin B12- we have all heard of it, many of us take it but why? Vitamin B12 is an essential water-soluble micronutrient needed for cell division and the development of the CNS. Specifically, vitamin B12 plays a role in fetal cognitive development and continues to affect mental growth and function into early childhood. In general, vitamin B12 deficiency is a concern among vegans since it is found almost exclusively in animal products such as eggs, yogurt, cheese, milk, meat,... and fish. It is not surprising that studies provide evidence that vegan pregnant women are at a higher risk vitamin B12 depletion. Although maintaining a vegan diet during pregnancy (and through breastfeeding) is a personal choice, this decision should be communicate to your doctor or dietitian as additional supplementation is needed. Maternal vitamin B12 deficiency during pregnancy may have adverse health outcomes for both mother and baby. It has been associated with increased risk of complications including spontaneous miscarriage, neural tube defects, preterm delivery, low birth weight and can impact a child’s memory, language, and visual processing abilities. Severe vitamin B12 deficiency can decrease supply of vitamin B12 in moms milk supply, leading to deficiency in babies baby which will begin to show between 4-7 months old. Symptoms of vitamin B12 deficiency in young infants shows up around 4-7 months old. The good news is that available evidence shows that a well-planned vegan diet may be considered safe during pregnancy and lactation, but they require a strong awareness for balanced intake of vitamin B12 and other nutrients. Personally, I highly recommended for vegan pregnant and/or lactating women to take a vitamin B12 supplement to ensure that they are meeting their vitamin B12 requirements and also helping the baby to meet theirs. This would be in addition to a good quality prenatal vitamin. If you are a vegetarian/veg women who is planning to conceive, I would highly recommend taking the steps to work with a dietitian prior to pregnancy to ensure all nutrient stores are sufficient. Book a free discovery call with me today to get started (link in bio)!

Are you a new parent in this era wanting to introduce solids with the baby-led weaning method?! I have put together a comprehensive & accessible course that takes the what, when and how out of introducing solids and provides you with the education and tools to get started with introducing solids with your baby in a stress-free environment. The course includes all you need to know when introducing solids and common allergens, key foods to include and avoid in your babies diet ...and answers FAQ’s many parents have. With the purchase of the course, you receive unlimited access to download & replay the course at your leisure. You also receive access to FREEBIE resources. Course slides Baby food option chart One month BLW meal plan with photos Evidenced-based resources to common feeding & allergen Q’s Recipes First food tracker & much more! Follow @maiyaahluwalia.rd & check out www.maiyaahluwaliard.com for more information Purchase the course today: https://www.maiyaahluwaliard.com//guide-to-introducing-so/

There are mixed opinions on whether desserts should be offered with dinner or after dinner or even at all. So here are some things I want you to think about.. Have you ever been bribed by certain foods? Or have you done this to your kids without realizing? Do you think about certain foods on a pedestal vs. others ? If you answered yes to this question, you are among the majority. However, wouldn’t it be great to trust in our kids and their food choices at meal time. ... If you have caught yourself bribing your kiddo with a treat food, here is why you may want to consider otherwise. Studies have found that using food as a reward decreases children’s ability to self-regulate their intake and follow their hunger and fullness cues. When we serve dessert as part of a buffet style at meals, this actually normalizes the dessert item rather then putting that item on a pedastol. It shows them that dessert does not need to be earned but is part of a healthy balanced diet. Now I am sure you are wonderingwell if I trust in my kid and they always pick dessert first then that would be bad for their health? I don’t disagree with that but think about this. If you served cake a couple times a week as part of the dinner meal, after seeing that cake a couple times your child WILL view the food as a normal part of meals and will view the food as a potential option at any time. You kiddo may pick that cake before the rest of the meal the first couple times but when they realize the can have it any time, it will become old real fast. In reality, food is food and yes they don’t have the same nutritional value but all foods fit in balance..even for your kiddos. Of course, this does not mean that you should serve large, unlimited portions of dessert for dinner everyday. Here are some tips for offering your child desserts during meal times: Provide a small portion of dessert, such as fruits, cookies, cake, or ice cream with the meal Remember you still get choose which food is served and your child chooses from the foods served which they want. Have you tried serving dessert during meal times? How has this method worked in your household or how has it not worked?!

GIVEAWAY I’m so excited to be partnering with Rachel from @racheljeandesign for this giveaway. Rachel is a self love artist and IVF warrior. As part of Rachel’s journey she discovered Beautycounter and so we are excited to put together a giveaway for you. What you can win: ... Beautycounter Melting Body Balm & Charcoal Mask (valued at over $120 CAD) Custom drawn art piece from @racheljeandesign (go check out her amazing work) How to enter: 1. Follow @racheljeandesign & @maiyaahluwalia.rd 2. Like this post 3. Tag your friends below! (1 comment = 1 tag = 1 entry, unlimited entries) 4. You get 3 bonus entries if you share any of my posts on your stories (don’t forget to tag us)! Giveaway is open till May 5th and you can enter on either of our pages! * Giveaway is open to Canadian residents and is not associated with Instagram or Beautycounter. You can enter an unlimited amount of times!

Nourishing a growing child with adequate vitamins and minerals can feel overwhelming and so one question I get often is should I give my toddler a multivitamin! First of all what is a multivitamin (MTV)? A standard MTV usually contains water-soluble vitamins (vitamin C and B vitamins), fat soluble vitamins (vitamin A, D, E, K) and minerals!... Generally speaking, toddlers that are eating a nutrient-dense, balanced, and varied diet do NOT need a MTV. MTVs are also not necessary for most healthy children who are growing normally. Vitamins from foods are the best and preferred source of nutrients, and regular meals and snacks will provide your child with all of the vitamins and minerals they need to thrive. Now, I know what you’re thinking but my toddler is such a picky eater!. This, however, does not necessarily mean that they require a MTV. Many common foods like breakfast cereals, milk, and orange juice, are fortified with important vitamins and minerals so your child may be getting more micronutrients than you think! Plus if you focus on giving your children a variety of foods from each food group, they should be good. If you believe your child’s diet is poor, a MTV can provide a safety net and reassure you that they are getting adequate nutrition. But it is worth noting that supplements cannot completely make-up for a poor diet. Working with a dietitian to support the struggles you are experiencing with your picky eater rather then resorting to a MTV, would be my suggestion. Certain MTVs may be necessary for toddlers who are at risk of nutritional deficiencies such as those who follow a vegetarian or vegan diet, have a chronic condition that affects the absorption of or increases the need for nutrients, and/or have had surgery that impacts the intestines or stomach. If you are considering giving your toddler a MTV, I highly recommend consulting your pediatrician or a registered dietitian to ensure that you are choosing the right MVT for your toddler. Book a free discovery call with me today if you have any questions/concerns about your toddler’s needs!

When talking about food, organic means more than just free of pesticides and synthetic fertilizers. Organic practices are a holistic approach to farming and agriculture production, with emphasis on environmentally responsible approach to farming. They aim to enhance soil and water quality, reducing pollution, but also do not allow synthetic fertilizers, genetic engineering (GMO), or antibiotics or growth hormones in livestock. If you are wondering if you s...hould eat organic there is many factors to consider: budget, where are you sourcing from, where do you live, what is your reasoning etc. Here are some tips: Grow them yourself, this is one of the most cost effective ways to eat whole foods. If you haven’t ever had a home garden, check out my post on steps on starting a home garden. Buy produce in season, this is when fruit and veggies are at their freshest, ask at the grocery store what is in season or go to your local farmers market - it will be overflowing with produce that is in season Read the food labels! Organic certification is regulated, however organic label on a packaged food product does not mean it’s healthy. Look at the ingredients and take note of the amount of added sugar, salt, and fats. EAT CLEAN.what I mean by this is wash your food! Remember that no food is dirty unless you haven’t washed it. Wash your foods to remove dirt and debris with water or a natural fruit/vegetable washer. In general, I often hear that eating healthy is expensive. In reality, eating whole foods purchased from the super market is significantly cheaper then eating out/restaurant eating. If cost is a factor, consider checking out EWGs list of fruits and vegetables with higher levels of pesticides. This may be a great place to start. Do you eat organic in your house? See more

Don’t let your health benefits go to waste. I am still accepting new clients for 2020 both virtually and in-person (Mississauga). If you are looking to:... conceive in the next year have a better relationship with food learn how to nourish you and your family in a time efficient way introduce solids to your baby are south asian and wanting to get your health back on track swap to a toxic free lifestyle ... I got you covered! Check your private health benefits to see if you have coverage for a registered dietitian. Keep in mind you can also use your health spending accounts. Send me a message if you want to book a free consult to see if we are a good fit! See more

Do you think your eczema is caused by cold weather?! Although cold weather can worsen your eczema it is not the cause. Atopic dermatitis/eczema is a chronic inflammatory skin condition that can be triggered by exposure to allergens or irritants. There is no tests to determine the current cause so taking a deeper look at diet, personal care products and your environment are some factors to consider.Taking a functional approached to suppo...rt your gut health, stress levels, hormones, and potential environmental factors is the best day to prevent long-term reoccurring flares. If you suffer from eczema, here are some dietary factors to consider: Do certain foods trigger it or increase flares. Use a food journal to track your diet and symptoms. Since eczema is an inflammatory condition, introducing anti-inflammatory foods can be promising. Antioxidant rich foods such as berries, omega 3’s such as salmon/flaxseeds, and zinc rich foods such as pumpkin seeds are some key foods/nutrients to consider How is your gut health. Introducing more prebiotic and probiotic rich foods can help reduce improve our gut microbiome and alleviate inflammation. Limit pro-inflammatory triggers such as refined sugars, vegetable oil, alcohol, and processed foods. Look at the histamine rich foods in your diet and determine if they are provoking an inflammatory response. Many nutritious foods have histamine so I wouldn’t suggest eliminated these foods without consulting a professional. If this topic interests you, comment below or save this pic! See more

This is often this perception that cow’s milk is filled with hormones. As a Canadian dietitian, I will share the evidence with our Canadian produced dairy. Growth hormones, such as BST or rBGH, are not in dairy products in Canada- they are in fact illegal! The only thing allowed to be added into milk are vitamins A and vitamin D. Hormones occur naturally in people, animals and plants, there is no such thing as hormone-free food. C...ow’s milk naturally produces hormones such as progesterone and IGF1. These naturally occurring hormones in milk are broken down by enzymes in our guts and therefore are not absorbed in their active form. So what is the hype with organic cow’s milk, and is it actually better? Organic dairy cows are fed organic feed, have stricter guidelines pertaining to outdoor grazing access. If an organic cow is sick, it will still be given antibiotics but the milk supply is kept out of the milk supply for a longer period of time (beyond the regulated wait time). Organic dairy producers feed their animals with crops grown without the use of synthetic pesticides, which is the only scientific difference between the two but that has no effect on humans. Overall, they are identical with respect to the testing and quality standards - no hormones or antibiotics! It really comes down to preference and budget. Keep in mind, we do sell US produced dairy products so I do always recommend sticking with products that have the Dairy Farmers of Canada stamp on it- not only are you getting more regulated dairy but you are also supporting our local farmers. See more

Why your BPA free water bottles may not be as safe as you think. I can’t emphasize enough how important water is for us, but let’s break it down why BPA free water bottles may not be as safe as we thought. If you are one to use plastic water bottles often, you may be posing yourself to hundreds of harmful unregulated chemicals used in plastic packaging. This is concerning because all plastics may leach chemicals, especially if they are s...cratched or heated. Bisphenols, including BPA (bisphenol A) and BPB, are in the top six chemical classes of concern. Bisphenols are endocrine disruptors which means that they interfere with body-regulating hormones that affect metabolism, growth and development, sexual function, sleep, and mood. So, you’d think that purchasing BPA-free plastic bottles would be a safe option to traditional plastic bottles, right? Well, unfortunately, even BPA-free products may not be safe since manufacturers are now substituting BPA for other endocrine-disrupting chemicals such as BPS, BPF and BFAFs. In addition, most of our plastic bottles end up in landfills or enter the environment as litter. Since most plastic bottles do not biodegrade, they break down into microplastics which travel in our air. Swap to safer by purchasing reusable water bottles that are glass or stainless- steel.Thankfully all baby bottles and sippy cups are BPA free but using glass is always a better alternative. This is not only safer for our health but lasts longer and doesn’t end up in our landfills. My favourites are Manna Hydration because there are so many different fun patterns and sizes! Shop their products at 20% off with hydrate20. See more