Lucy Upton gives the low-down on growing up drinks

Lucy Upton AKA ‘The Children’s Dietitian’ has supported us since 2023. We love her no nonsense, no judgement, ‘positive pants’ attitude towards parenting and nutrition and are thrilled to have her as an advisor to Grow with Iris. Here she gives us the low-down on growing up drinks, gives some nutritional tips and de-bunks some myths about plant-based diets in children.

Children and families who eliminate certain food groups by choice or necessity usually need to pay extra attention to ensure they are getting enough of specific nutrients. Children have high energy and nutrient needs, especially during early years of rapid development. Insufficient intake of many nutrients, from energy to calcium or iron, can impact their health and development long-term. Fortified milk alternatives help ensure children get key nutrients in an easy-to-consume form.

Not all plant-based milk alternatives are formulated in the same way, and it’s helpful to remember that very few are formulated with children’s unique nutritional needs in mind. Many lack vital nutrients that children need at a vulnerable time in their development. For example, organic or unfortified milk alternatives will not contain key nutrients such as calcium, iodine, B2, or Vitamin A. A fortified milk alternative or growing-up drink considers children’s nutritional needs and is formulated more carefully to ensure its composition, e.g. energy content, protein content, vitamins and minerals, will support the nutritional needs of the group using it – in this case, children on a plant-based diet and/or with one or multiple food allergies.

Scientific research shows us that children with a more restricted diet, e.g. due to one or multiple food allergies or dietary differences, may struggle to consume enough nutrients such as calcium, vitamin B12, vitamin A, vitamin D, iodine, zinc, selenium and iron.

I am hugely supportive of any product designed with the needs of more nutritionally vulnerable groups in mind but also something that aspires to make the lives of children and their families are easier.

One of the biggest worries I hear in clinic, almost daily, is from parents worried their child with dietary differences is going to “get enough”. Grow with Iris will not only help give parents the peace of mind they so often seek for their child’s nutritional needs but will also support children to get the nutrition they need to be active, curious, growing kids!

The role of a dietitian is commonly misunderstood! Many think we just tell people, in my case, families and children, what not to eat!

While I help children and parents to avoid food allergens, my role is much broader. Dietitians translate scientific research and experience into practical, personalised advice for overall health and well-being. This includes supporting children with dietary needs, addressing individual health or feeding needs, nutritional deficiencies, and supplementation, promoting growth, managing chronic conditions through diet, and fostering positive lifelong relationships with food.

In terms of food allergies, the most common allergies I see in the clinic day-to-day are milk, soya, egg, wheat, peanuts, tree nuts, and sesame. I’d say over the last five years, I’ve seen more novel allergens appear, too—from oats to coconut and peas/legumes.

There are many myths about plant-based diets, but I’d say my favourite to debunk are:

• You can’t get enough protein on a plant-based diet – This is completely untrue! All essential amino acids can be obtained through a plant-based diet, and there are many protein-rich plant-based foods – from beans and legumes to nuts, seeds, tofu, tempeh, and whole grains. By incorporating a variety of these foods, children can easily meet their protein needs and enjoy a balanced, nutritious diet.
• Soya should be avoided for boys due to its phytoestrogen content – This is a myth that persists but is not supported by robust evidence. Plant-based oestrogens found in soya act differently in the body compared to the hormone oestrogen. Numerous studies have shown that consuming soya does not negatively impact hormone levels or development in boys. In fact, soya is a nutritious source of protein and other essential nutrients that can be safely included in a balanced diet for children and adults alike.

Top tip to parents with my parent hat on:

• Remember, you’re always doing your best!  Parenthood is ridden with guilt about many things, from nutrition to sleep to time with your children. Always remember your best will always be good enough for your kids (try not to get sucked down the social media comparison slide)!

Top tip to parents with my professional hat on:

• Eat with your kids! I know timings, food choices, and the chaos of parent life can make this challenging, but the benefits to children extend far beyond being willing to try more vegetables.  The social and psychological benefits of family mealtimes are enormous!

Wright, K., Feeney, M., Yerlett, N. et al. Nutritional Management of Children
with Food Allergies. Curr Treat Options Allergy 9, 375–393 (2022).