I love working with children in clinic, it can be so satisfying to see improvements in their health. Kids often have such a robust vital force that they respond quickly to natural remedies, and these improvements can leave a lasting impression. It’s not uncommon for adult patients to tell me they had positive experiences treating issues like skin or gut health as children when their parents brought them to a naturopath. Those early experiences often bring them back as adults, and in some cases, even inspire them to learn more about natural medicine themselves. Believe it or not, I’ve been practicing long enough now that I’m treating adults I first saw when they were kids!

When working with children there are several considerations that need to be made, which I will share with you below.

Common Childhood Health Concerns We Support

Carissa and I both enjoy working with all things children’s health, strongly fuelled by our own experiences as parents ourselves.

Some of the most common issues we help with include:

• Mood & Behavioural Support – Anxiety, ADHD, sleep difficulties, aggression, and emotional regulation.
• Digestive Health – Constipation, stomach pain, reflux, worms, diarrhoea, mesenteric adenitis, and food sensitivities.
• Immunity & Respiratory Health – Frequent infections, low immunity, recurrent ear infections, nasal congestion, asthma, and urinary tract infections.
• Fussy Eating Support – Identifying underlying causes and addressing potential nutrient deficiencies.
• Skin Conditions – Eczema, psoriasis, acne, and molluscum contagiosum.

Prescribing Considerations for Children’s remedies

1. Making Remedies Kid-Friendly (Because Taste Matters!)

Let’s be honest—if it tastes bad, most kids won’t take it, no matter how healthy it is. While some adults might power through bitter herbs, kids are a different story. That’s why we only choose remedies that are naturally palatable or easy to disguise in foods or drinks. Powders or chewable tablets have to taste decent, and liquid herbs that I commonly prescribe to kids I stock in a glycetract form – this means that there is less alcohol content in the herbal formula, and it improves the taste of the formula.

If needed, there are a few tricks to getting the remedies in, such as hiding powdered supplements into gummies or iceblocks.

2. Gentle, Yet Powerful – The power of small doses

Children have strong, vibrant systems that often respond beautifully to gentle treatments. This means we can achieve wonderful results with small doses of herbal drops, flower essences, or homeopathics – all of which impact the healing process on an energetic level. These remedies work in harmony with your child’s natural healing abilities, often leading to surprisingly quick improvements without overwhelming their system.

3. Tailored Dosages for Growing Bodies

Your child’s body processes things differently than an adult’s. Their detoxification systems are still developing, which means we need to be mindful of the types of remedies we use and the dosages we recommend. We take great care in prescribing the right amount—just enough to support healing without overloading their system.

4. No More Tablet Battles

If your child struggles to swallow tablets (let’s face it, some adults do too!), don’t worry. We offer alternatives like liquids, powders, chewable tablets, and even topical creams. Yes, you read that right—sometimes we can use creams that absorb through the skin to deliver nutrients. No more mealtime meltdowns over medicine!

5. Simple Solutions That Fit Your Family’s Routine

We get it—juggling school, daycare, activities, and family life can be hectic. That’s why we design treatment plans that are practical and easy to follow. We’ll work with you to create a routine that fits seamlessly into your day, with dosing schedules that won’t add extra stress.

6. The Power of Food and Lifestyle Changes

Sometimes, the most powerful medicine comes from simple changes in diet and lifestyle. We love helping families discover how small tweaks—like adjusting food choices, improving sleep routines, or adding gentle movement—can make a big difference in your child’s health. This often reduces the need for lots of supplements, keeping things simple and natural.

7. Support for Parents, Too

We know that navigating your child’s health can feel overwhelming. And it’s very hard to implement changes for your child if you’re feeling burnt out yourself. That’s why we’re here to support you as well. It’s not uncommon for a parent to leave their child’s appointment with some nervous system support for themselves.

Ready to Support Your Child’s Health Naturally?

Carissa and I love working with families to create gentle, effective, and personalized health plans for kids of all ages. Whether you’re looking for help with immunity, digestion, sleep, skin issues, or general wellbeing, we would love to help you.

If you’re ready to explore natural health options for your child, book an appointment with us today. We’d love to meet you and your little one and help you feel confident in their care.

The post Natural Remedies for Kids appeared first on Alison Mitchell Naturopath.

A growing child and baby has a large requirement for iron as their blood volume increases so dramatically as they grow. It can be challenging finding foods that a fussy young one will eat, let alone ones that are a good source of nutrition.

My children have been a wonderful learning experience when it comes to feeding toddlers and children. I have helped many patients over the years to overcome fussy eating, and through my work built up a lot of skills, but when it comes to doing it for yourself that’s a whole different ballgame. 

Many parents are concerned about their children getting the right balance of nutrients, and if they are a fussy eater, then with each mouthful that doesn’t get eaten or gets thrown on the floor/wall/parent, that lays on a whole new type of stress.

Fussy Eating

Behavioural vs. Physiological Causes

For some children, there are physiological and/or behavioural reasons why they are fussy about eating. Physiological reasons can include:

• Nutritional deficiencies affecting their sense of taste (namely zinc)
• Digestive disorders, especially if they experience discomfort during or after eating
• Anxiety
• Behaviour changes related to the autism spectrum
• Pyrolle disorder
• Swallowing difficulties

For the physiological reasons, correcting deficiencies, reducing inflammation and supporting the nervous system with herbs and nutritional supplements can allow the child to feel more comfortable and willing to try new foods. For some children it is behavioural, and for some children it is a combination. When addressing the behavioural causes, I have found that a lot of it comes down to how you as a parent prepare the food and your actions around meal times.

If you do have a fussy eater, it is natural to be a little worried about whether your child is getting enough nutrients. A common worry parents express to me is whether their child is getting enough iron. 

Signs of low iron

Considering most parents are going to be keen to get their child to have a blood test to find out for sure whether they are low in iron, it may be helpful to look for some signs of being low in this mineral.

• Does your child appear to be tired and sleepier than usual?
• Does your child get infections (colds) more than you think they should?
• Does your child appear to be slow in their growth?
• Does the inside of your childs cheeks and eyelids appear pale?
• Does your childs skin appear pale, or have visible dark circles under their eyes?
• Does your child have more temper tantrums than usual?
• Does your child have difficulty concentrating?

How much iron does a child need?

Toddlers (1-3 years old) need 9mg iron daily

Children (4-8 yrs) old need 10mg daily

In the next article I will share some iron rich recipes for toddlers. Below are some tips that I have found have helped me personally with meal times, as well as with my patients.

Tips for reducing fussy eating behaviours

• Make the main meal times a stress free occasion, but with limits. Sit down together to eat (if you’re not eating at the same time then just sit with them) and give them your attention, and while you can chat about the food, don’t try to force them to eat. If you are worried about your child’s weight then it can be very difficult not to try to force food into them, but I believe you need to respect your child’s awareness of whether they are full or not. Having said that, I don’t think meal times should be a game. As a younger child, If Ash was to start to throw the food or play with the food, I would say something like ‘does that mean you’re all done?’ and if he continues to play/throw (I do try to stop his from actually throwing the food before it happens) the food I will then say ‘okay, you’re telling me you’re all done. Let’s clean your hands and you can hop down’. Since early days I have tried to teach Ash to sign ‘all done’ by waving my hands, but it was only after putting it in the context of this that he has started signing it back to me (Lara picked up on signing much more quickly). After a couple of times of doing this, Ash would then tell me if he was done by signing, or if he starts to look like he is losing interest and playing around I say ‘are you all done’  and he will tell me yes he is all done (by signing) or will keep eating.
• Both adults and children can often find new flavours and textures difficult to like. However research has shown that repeated exposure to a food, often in different  preparations is required to really be sure if a child doesn’t like the food. I recommend offering a new food to your child at least 10 different times (some of the research said 15 times was needed) before giving up on it.
• Make the food taste good. Overly boiled vegetables are something very few people enjoy so it’s not surprising children won’t enjoy this either. I try to cook Lara and Ash’s food to how I would like it, and have noticed that he eats the best when it is the same thing that I am also eating. Personally I chose to introduce solids to my kids using the Baby Led Weaning technique which advocates letting them eat the same things that you are eating, and at the same time so that you can model eating behaviours. From this I have slowly moved to giving them their own bowl, and it is usually a slightly modified version of my own food – less salt and no chilli.
• Make the food interesting. I found a crinkle cutter was an excellent addition to my kitchen as it made sliced cucumber, carrot and sweet potato much more appealing. For older kids, presenting the food arranged in the shape of a face or the like could be another version of this theme.
• For older children, having the discussion about how that food will make them feel better e.g. happier stomach, more energy for their sport, better concentration at school; is something not to be dismissed.
• Get older children to pick a vegetable from the grocery shop that they would like to try and help them involved in cooking.
• If you have the space try growing some veggies yourself and get your kids involved in the process. If they pick the veggies and eat it before they get cooked, that’s still a win. 
• An “Eat A Rainbow” chart where children can tick off their coloured vegetables can be another incentive for older kids to eat a broad range of vegetables.

The post Fussy Eating and Low Iron in Children appeared first on Alison Mitchell Naturopath.

Does your child need more zinc?

In my clinic, one of the minerals that I see a lot of kids needing more of is zinc. This mineral has a big role to play in keeping a little body healthy, however not every child is getting enough. While severe deficiency is rare, it’s thought that mild-moderate deficiency is common, one third of our population have inadequate levels.

According to WHO, zinc deficiency is responsible for approximately 16% of lower respiratory tract infections, 18% of malaria and 10% of diarrhoeal disease worldwide.

If our levels of certain minerals are not ideal this can be a factor in many health issues. For zinc, this is an important one, especially in children.

Here is a common scenario that I see in clinic:

Little Johnny, 5 years old is brought in to see me by his concerned Mummy and Daddy. From taking his case history I find that Johnny has been getting sick almost every month, he refuses to eat anything other than chicken, chips, rice and lollies and generally has a low appetite. His skin is red and irritated, his nails are peeling, he is hot headed and has difficulty focusing (less than one would expect for a 5 year old, anyway).

Have you guessed what I think Johnny needs more of? Zinc!

Zinc has a lot of functions in the body, and many of Johnny’s complaints can be attributed to these.

• It is important for taste perception. Low levels of zinc cause fussy eating, dislike of foods which aren’t strongly sweet or salty, and causes a low appetite overall.
• Alongside Vitamin B6, zinc aids in hydrochloric acid production in the stomach which helps with digesting protein and carbohydrates. Low zinc can contribute to low appetite.
• It is important for healthy stress response. Low zinc = more reactive to stress and emotional triggers.
• Zinc has an anti-inflammatory action.
• Zinc is important for wound healing, for collagen production in the skin, and for healthy skin, nails and hair. Eczema, peeling nails, poor wound healing and other skin issues can all be due to insufficient zinc.
• It is important for the immune system.
• Low levels of iron and zinc have been associated with memory deficits in children.

In addition to these Zinc is also involved in balancing blood sugar levels, it influences behaviour and learning, prevents oxidative stress and helps with development of reproductive system.

Photo by Vitaly Gariev on Unsplash

Why are kids so low in zinc?

One possibility is because the foods that we introduce to infants are low in zinc and can also cause the stores of zinc to be depleted. One study proposed that the high intake of cereals as first foods may contribute to the prevalence of iron and zinc deficiency, possibly due to the binding effect that processed grains can have on minerals, something that young children are more susceptible to.

Poor gut health can affect the absorption of minerals and if there are digestive issues, this may play a part.

The other issue is that the standard Australian diet is not abundant in minerals generally, and we know that 1/3 of the population is low in zinc. We cannot store this mineral and so need to eat it regularly, so when both adults and children are not eating enough zinc rich foods, it makes sense that we are seeing deficiencies.

See also: Pyrolle Disorder

How much zinc do we need?

The RDA (recommended daily allowance) for zinc in 1-8 year olds is 3-4mg/day.

Having a few foods rich in zinc throughout the day can help to keep levels up. For kids with a deficiency or those with Pyrolle disorder, consider supplementation. If you think your child would benefit from supplementation, book a consultation with a naturopath or nutritionist to get advise on the best forms of zinc, dosage, and to assess reasons why your child might be low.

Foods rich in zinc

• Oysters
• Ginger
• Beef, lamb, poultry, pork, liver
• Egg yolks
• Milk products
• Fish and seafood
• Whole grains, wheat germ
• Lentils, Chickpeas and Beans
• Nuts
• Pumpkin seeds
• Peas, carrots, beets, cabbage

Click here for a Kid friendly Zinc Rich Recipe.

This article first appeared on Western Sydney Mum’s Hub

The post Fussy eating? Fuzzy head? Think zinc. appeared first on Alison Mitchell Naturopath.

Getting your children to eat well is a big concern for many parents. The struggle involves not just knowing what to feed your child, but how to get them to actually eat it. Meal time battles are a great source of stress, and it’s in response to this that paediatric nutritionist Mandy Sacher has created her book: Wholesome Child.

I’ve come across a fair few cook books aimed at children, but Wholesome Child is currently my favourite. This is not just a recipe book but an impressively thorough nutrition guide as well. It includes digestible information about the different food groups, additives and preservatives, good vs bad fats, sugar, and tips for dealing with fussy eaters. There are also lunch box ideas and meal plans. The recipes are aimed at children between 1-6 years of age, however my husband and I have enjoyed the dishes as well.

The book is structured around an 8 step guide of incremental changes that can be made to your diet, which will allow you gradually introduce healthy foods and phase out unhealthy foods. Dramatic diet changes are rarely well appreciated by young or old, and by making small steps it helps to reduce the negative responses your child may have.

Step 1: Whole Grains – Replace processed grains with whole grains and focus on variety

Step 2: Reduce Sugar – Set healthy limits and create structure

Step 3: Increase Vegetables – Get creative and persevere

Step 4: Boost Protein – Balance healthy animal proteins with vegetarian options

Step 5: Healthy Fats – Focus on good fats and avoid processed low-fat foods

Step 6: Balance Fruit – In the recommended amounts, it’s a healthy part of a child’s diet

Step 7: Rethink Dairy – Moderate milk consumption and focus on high-calcium foods

Step 8: Avoid Nasties – Eat real food that is free of preservatives, additives, artificial colours, GM ingredients and excessive sodium

With the focus on making small changes, these suggestions are ones you are likely to stick to. It also helps that the recipes genuinely taste good.

Generally the recipes are gluten free and low in dairy, and use alternatives to sugar such as maple syrup, and use coconut oil rather than butter. Most commonly they are recipes you and your children are already familiar with such as brownies, cupcakes, fish fingers and patties, but they are boosted with vegetables and other healthy ingredients such as seeds, good fats and other wholegrains.

Spread throughout the book are charts and tips which allow you to make modifications to the recipes, for instance a guide on how to bake with different flours is extremely handy if you wanted to adjust some of the baking recipes to suit what you have on hand. Initially I didn’t have the variety of ingredients Mandy suggests, so adjusted the recipes to use spelt or wheat flour where gluten free was called for, or puffed rice instead of puffed quinoa, and when carob powder is used I’ve just used extra cocoa powder. But because I really like all the recipes and plan to keep cooking them, I’ve been gradually adding to my collection of pantry staples.

My favourite sections include Mandy’s suggestions on dealing with fussy eating, her guide on additives and preservatives, and her thorough guide on sugar which includes an eye opening section on hidden sugars and suggestions on how to curb sugar cravings and swap the worst offenders for healthier, but still tasty, alternatives.

On top of all that, the book is just gorgeous. The rainbow charts, decorative details and vibrant photography make it a pleasure to read through. This is a recipe book that you can immerse yourself in, and I have done this on numerous occasions. I like to sit down with Ash and say “What would you like to make today?” So far he has picked out the veggie platter (that wasn’t a recipe but he liked the picture, pg 47), choc chia pops (pg 89), strawberry milkshake (pg 225), carrot and cinnamon muffins (pg 83) and flaxseed crackers (pg 185).

One of the big successes we had was the Mac ‘n’ Cheese, which I am excited to share the recipe with you.

Mac ‘n’ Cheese

Serves: 4
Prep: 30 min
Cook: 30 min

Ingredients

• 2 Cups Brown Rice Penne
• 1 Cup Cauliflower Florets
• 1 Cup Zucchini, Peeled And Shredded
• 1-2 Tbs Coconut Oil
• ¾ Cup Milk Of Choice
• 1 Tbs Tapioca Flour
• 1 ½ Cups Cheddar Cheese, Shredded
• 1 Tbs Chia Seeds
• Sea Salt And Pepper, To Taste
• 1 Tsp Paprika Powder

Method

1. Preheat oven to 350°F.
2. Cook the pasta until al dente. Drain and set aside.
3. Place cauliflower in a food processor and process until it reaches a rice-like consistency.
4. Heat oil in a large frying pan and sauté cauliflower and zucchini for about 5 mins.
5. In a saucepan, warm ½ cup of milk.
6. In a small bowl, whisk together the remaining milk and the flour until there are no lumps. Then whisk this mixture into the warm milk. Continue whisking gently until milk thickens to the consistency of heavy cream.
7. Mix cheese, chia seeds, sautéed cauliflower and zucchini into the milk-flour mixture and season with salt and pepper. For a smoother consistency you can process using a hand held blender.
8. Place the pasta in a casserole dish and pour the cheese and veggie sauce over it. Sprinkle with paprika powder and shredded cheese (optional) and bake in the oven for 30 mins until the top is golden.

Tip: For a school-friendly version, place mixture in mini muffin holders and bake for approximately 25 mins to create mini mac ‘n’ cheese muffins. If your child does not like the sight of seeds, them leave out chia seeds and use chia powder instead.

The post Review: Wholesome Child Cookbook and Nutrition Guide (plus Bonus recipe!) appeared first on Alison Mitchell Naturopath.