Vegetarian nutrition while feeding a newborn. Vegetarianism and breastfeeding. What parents need to know

They feed infants a mass of seeds, treat them with a decoction of oats, and hide the infants’ diet from pediatricians

Doctors in Yekaterinburg have been fighting for life for the second week with swelling and severe weakness. As local media learned, the child’s parents are vegetarians. The child's hemoglobin barely exceeded 40. The girl required a blood transfusion. In relation to the child, adults practiced protein fasting. As you know, prolonged protein starvation inevitably leads to death. Children have a particularly hard time with starvation.

We contacted people who teach their children to be vegetarians from birth. Most of their reasoning shocks normal people.

The story with the girl from Yekaterinburg does not fit in my head. Believe me, in families of adequate vegetarians who do everything wisely, children do not end up in the hospital with malnutrition,” says Olga, a nursing mother of a 2-year-old child. - I myself am a vegetarian. I haven't eaten meat for over 20 years. I feed my child breast milk, without any additives. My baby also eats raw vegetables, and I prepare him vegetable soups with water. And believe me, I have an absolutely healthy son. No problem. Understand that there is enough protein in mother's milk if the woman eats normally. The child has enough. Most likely, the lady from Yekaterinburg ate only grass, so her milk was more like water, it was without nutrients.

- What are you eating?

In my refrigerator there is always urbech - a thick liquid mass of pureed toasted or dried flax seeds, sunflowers, pumpkins, apricot kernels or nuts, honey, carob - an analogue of cocoa powder, honey grass, which is a sugar substitute.

-Are you going to feed your baby this too when he outgrows breastfeeding?

Certainly. Well, poison him with soups based on chicken or meat broth. Parents themselves develop their child’s eating habits. What we teach the baby to eat is what he will eat in the future.

- Maybe he will grow up and choose what he eats himself?

It will be too late. And from infancy to teach proper nutrition is just right. Everyone knows that almost no child eats meat of their own free will; it tastes disgusting. Parents always force children to eat this product. I will never let my baby even try meat. And I don’t advise you for the future. I prefer to feed my child what I eat myself, so it is unlikely that he will ever ask for meat, simply because this product will not be in our house.

- Do all vegetarians teach their children such a strict diet from birth?

Some start from birth, others start at age five.

- Do such children develop normally? Do you get sick often?

Some are even ahead of their peers in development. We have no one else.

- When the children go to kindergarten, to school, how will they eat there?

This is a problem for all vegetarians. Now in some cities they are opening private kindergartens for people like us. Some mothers and fathers simply refuse to send their children to kindergartens. As practice shows, it is impossible to agree with teachers about our proper food. We are considered crazy. Because of this, some of my friends became kindergarten teachers themselves in order to monitor their child’s diet. Many even release their children from school for this reason and switch to home schooling. But we are all sure that our children will not have a pet cemetery in their stomachs and they will live a long, healthy life.

- Do pediatricians scold you?

As a rule, we hide our lifestyle from doctors. Otherwise, long lectures about the dangers of vegetarianism cannot be avoided.

- Tell us what your child eats, have you found a replacement for meat?

We replace meat with legumes. We cook lentil soup and bananas for dessert. Hemoglobin is well raised by a decoction of oats, always with the husk - we give this instead of tea, as a medicine. Sometimes we add honey and fruit to the drink. Basically, the child eats porridges - millet with pumpkin, buckwheat, oatmeal with apples, pumpkin with dried apricots. Since I was a year old, I started giving freshly squeezed juice. If you notice that your hemoglobin has dropped significantly, you may need to add a quail egg to the juice. But in the future, I am determined to give up quail as well.

“My daughter is 7 years old, I have been following a vegetarian diet for her since she was born. My path of vegetarianism began at the age of 18, now I’m 33. I don’t send my child to my grandmothers; they’ll feed me who knows what.”

“My son is one year old. He and I are both lacto-vegetarians. My parents consider me mentally ill.”

“My girls stopped eating meat since the summer (the younger one still succumbs to the temptations of their grandmothers) and the results make me happy, but they are athletes and everyone gasps that athletes need meat. But we can do without it.”

“We are raw food vegans (5 year old daughter and 7 year old son). We don’t go to school, we don’t go to kindergarten either, we are homeschooled due to nutrition problems.”

“I’ve been a vegetarian for three years, my daughter hasn’t eaten meat since the womb, we’re 7 months old now.”

There is one lady among us who has five children,” adds Anna, a vegetarian with a guard. - She has been practicing vegetarianism for a long time, she is a raw foodist herself, and all her children are also vegans. It seems to us that something strange is happening to them. The children are all very pale, thin, and wearing glasses. It is noticeable that they are weak and do not receive the necessary vitamins. By the way, even in this family the dog is on a raw food diet; their dog is constantly sick. And recently this mother of many children announced that she wants to become a “prano-eater,” that is, to completely give up food. Such people also call themselves sun eaters and claim that they are able to do without physical food and water for a long time. They say that after such practices a person’s energy of happiness goes through the roof. This is the kind of mother that children should be isolated from. This is already too much.

Well, in conclusion, we read on the vegetarian forum another equally shocking belief of one vegetarian about raising children: “The physiology of the human gastrointestinal tract is most similar to the physiology of a herbivore. The human intestines, like cows, are very long, unlike those of carnivores. In predators, the breakdown products of animal food are not retained in the body, while in herbivores, due to the long and tortuous intestines, the meat is not excreted as quickly as it should and simply rots. Do you want your child to accumulate waste from childhood? Or here’s another “theory of teeth”: a person’s jaw is most similar to the jaw of herbivores: the front incisors are like those of a rabbit, the back teeth are flat for chewing plant food, like those of a cow. You look into the mouth of your cat or dog, for example. They have completely different teeth. Based on all these factors, I will never feed my child meat. After all, you don’t give your baby alcohol, although he may want to try it. Because you simply care about his health."

This post received thousands of enthusiastic likes from fans of the vegetarian lifestyle.

Do you still think that pregnancy and vegetarianism are incompatible, and that vegetarian children do not exist at all?

This article is based on the experiences of mothers and children following a vegetarian diet. And oddly enough, their experience is quite successful, and the children are more than healthy. What is their secret?

First of all, vegetarianism is not a whim, but a philosophy and way of life. And the decision to give birth and raise children without meat food is based on knowledge, experience and life values. As a rule, vegetarian mothers lead a healthy lifestyle, eat a varied and nutritious diet and do not want to cause harm, pain and death to animals.

How to become vegetarian

Agree, it would be strange if an experienced vegetarian, whose body simply no longer accepts meat, suddenly began to gobble up cutlets during pregnancy, despite her values ​​in life. Or vegetarian parents would prepare dead meat food for their child separately, and they themselves would eat what they consider healthier.

A vegetarian child is part of a family of special people and the result of their lifestyle and values. Is it possible to raise him differently and hide your own life principles from him?

A vegetarian diet is considered inferior, poor in certain substances - primarily proteins and amino acids. But vegetarians claim the opposite - a variety of plant foods can completely cover the body’s need for essential amino acids, and the need for meat in the diet is nothing more than a myth.

The fact is that the synthesis of essential amino acids also occurs in the human body, including with the help of beneficial intestinal microflora. And healthy microflora in the intestines is maintained precisely by plant foods.

There is also more than enough protein in their diet due to the same legumes and dairy products, eggs. Vitamin B12 is found in dairy products and eggs. Well, if people decide to give up these products, then you can always pick up good vitamins and dietary supplements.

Even the notorious calcium, as it has now become known, is much better absorbed from greens and cabbage than from dairy products.

Glory to the Creator, plant foods are very diverse, and anyone can be a vegetarian without difficulty. Moreover, many great people adhered to vegetarianism - Leonardo da Vinci, Isaac Newton, Charles Darwin, Leo Tolstoy, Albert Einstein, and even athletes - Arnold Schwarzenegger, Bruce Lee, Muhammad Ali, Ivan Poddubny (world champion in wrestling), Alexey Voevoda ( world champion in arm wrestling), not to mention Hollywood stars.

It has long been noticed that people following the path of spiritual growth and self-development sooner or later come to the idea of ​​vegetarianism and accept it. There are many moral aspects here (killing living beings, raising livestock for slaughter) and physical ones - a lot of information is now available about the detrimental effects of meat-eating on human health.

And outwardly, they note an improvement in well-being, endurance, energy, positive changes in appearance - maintaining youth and beauty. That is why there are so many successful social and spiritual leaders, as well as athletes and women, among vegetarians.

Vegetarianism, pregnancy and motherhood

A separate topic is vegetarianism among pregnant and lactating women and young children.

Many vegetarian mothers note an easy course of pregnancy and childbirth, unusual purity of amniotic fluid, a high level of energy, and the absence of common problems in women during this period (toxicosis, edema, constipation). The intrauterine development of the fetus is not impaired in any way, the height and weight of newborns does not differ from the average.

The development of vegetarian children from birth is no different from ordinary children - they are also energetic, develop quickly, rarely get sick, and do not experience problems with health, teeth, or behavior.

It must be said that in practice, contrary to expectations, pregnant and postpartum women and their children also have good blood counts - red blood cells and hemoglobin are quickly restored on a vegetarian diet.

Even if you turn to everyone’s favorite doctor Komarovsky, he does not condemn such a phenomenon as children being vegetarians from birth. And for those who, despite eating meat, suffer from anemia, it is recommended to increase hemoglobin not by increasing the amount of meat in the diet, but by increasing physical activity and spending time in clean fresh air.

There are a thousand and one materials wandering around the web about the horrors of mother’s vegetarianism. And we need to be punished, forced to have an abortion, tied to a pillory, and then, in front of a joyfully galloping public, fed like Mrs. Drogo, with the raw heart of a freshly slaughtered stallion. Needless to say, all this nonsense is written by my colleagues, webwriters. Most of them have no idea about vegetarianism or family life. I’ll tell you how it really is. Vika, twiggy_photo - let's go to the studio, you actually have a family of vegans and a daughter who is a genius.

If you don't eat meat during pregnancy, the baby will be fat.

And if there is, then it won’t? Do you guarantee it directly? I recently read the revelations of some unfinished work in pediatric hematology. She's just spitting saliva and spewing crap - I hate you, vegetarian moms! He writes that children with horrific diseases are admitted to his department, and “mothers who feel sorry for a cow’s child, but don’t feel sorry for their own,” are to blame for this.

And you hate our children, you rotten lackey. And, apparently, you also hate your job. Because at first it is mentioned in passing that they were looking for the cause of childhood anemia here and there, in genetics, in the diet of the child himself, in the atmosphere and medications, and then they only thought of asking the mother what she wanted to eat? And my mother once a week, “being a vegetarian, ate chicken.” So did she eat vegetarian or chicken? Immediately the doctor rushes: we must eat red meat! to drink beer! chew on slippers!

So, excuse me, many people eat this way, once a week. And it’s good if it’s chicken, and not a soup set made from a dead sparrow caught last year. And not slippers with leather soles. Is it urgent not to give birth?

Excuse me, why the hell do you take so many tests from pregnant women? Why are you chasing the poor around offices for months? Just so they can pay for your birth certificate? Why don't you control your anemia? Why don’t you prescribe IRON PREPARATIONS in a timely manner, explaining that there are digestible and non-absorbable forms. It's just as simpler, right? No, you have to scream: red meat!!! Only hardcore! Dot. What about grenades? No, they won't? What about lactate? Not ice either? In general, the pharmacy is for weaklings! I read people like this and think, God forbid that I, or even my child, encounter such a doctor... a hater, a ram and a cynical scum. And mothers now repost by the thousands and are impressed. Keeping such brainless and illiterate people in medicine is a crime. Allowing them to fornicate in tyrnets is genocide.

The child of a vegetarian mother “doesn’t eat anything.”

Yeah, he doesn’t drink, doesn’t smoke, and doesn’t play with cubes. No, well, sick people, regardless of personal culinary preferences, kill children in various ways. For example, non-vegetarian Egyptian women feed their babies flatbread or rice. And for some reason this doesn’t infuriate or outrage anyone.

Vegetarian mothers, and not mothers who are mothers, are usually adequate and understand that they made their choice at a conscious age. And if a child is stupidly restrained and beaten on the wrist for trying to eat a chicken leg, instead of an adherent of a vegetarian diet, an ideological mother will receive a tough meat-eater by the age of fifteen, who will rush at the once forbidden chicken with the guttural growl of a hungry hyena. Do we need it?

Vegetarian mother's milk is empty

Nonsense. There are entire nations who, due to religious beliefs, do not eat meat from birth. And oddly enough, they are trying to limit the birth rate there, otherwise it’s going through the roof. I wonder how millions of citizens unnecessary to the country grow up on empty milk? Nibanyatna...

Vegetarian mothers starve their children

Stupid mothers are starving their children. Regardless of culinary and religious preferences. Mothers without brains in their heads can be meat eaters, Baptists, Adventists, sun eaters, or just completely crazy. And some mothers even throw their children into trash cans. And they go to snack on this thing with a sandwich with a cutlet. Who is better to be, a vegetarian with brains or a meat eater - but without a heart?

Vegetarian mothers doom their children to illness

And meat-eating mothers raise exceptionally healthy, full-fledged, beautiful and brilliant children, one hundred percent, all the time. Prove to me that this is so, and I will personally kill a sheep for such a cause. Let's celebrate your Nobel Prize.

Mothers who choose not particularly handsome, but talented and homely men as husbands, doom their children to receive ugly genes and live with it. Mothers who have people in their family with mental and genetic diseases, when they decide to have a child, doom their future offspring to hereditary defects. They know that their grandparents were sick, and still, the bastards, they give birth!

Dear ones, stop blaming your mother’s vegetarianism for all the sins and problems of the children. Regardless of personal culinary preferences, the most important thing is to love your child and do everything possible for his health, development and happy life. And what to snack on these things, potato or boiled pork - this is our personal, mother's business.

How many nutritionists - so many opinions. This slogan is perhaps best suited to a diet for a nursing mother. Some experts advise her to “choose hypoallergenic foods,” others to “increase calorie content,” others to “eat as usual,” and others to “be sure to make sure that your daily diet includes proteins, fats, and carbohydrates.” But should a nursing vegetarian mother change her diet? After all, the largest number of censures are directed towards her: “The child will not develop fully!”, “The baby will be underweight and have problems with mental development!”, “The quality of milk will significantly deteriorate!”, “How can apples and tomatoes produce milk?” .

It is interesting that mothers who eat meat and other animal products every day do not receive such attacks - apparently because it is somehow not customary for us to say that “the mother should take pity on the child and stop overfeeding him.” But raising a child in a vegetarian spirit is usually equated with “torture.”

Unfortunately, a mother who has been eating vegan food for years has to suffer doubly from such comments: firstly, she may doubt her choice, and secondly, she worries about the baby, who may not be getting enough of the most necessary things.

So what is actually a myth and superstition, and what is the truth? Let's try to figure it out.

The main thing that a nursing vegetarian mother should really take into account when creating her menu is that she and her baby really need certain foods. Vegetarians who exclude meat and fish from the menu, but consume dairy and fermented milk products and eggs, have plenty of valuable substances. If a mother composes a menu entirely of vegetarian products (that is, she absolutely refuses animal ingredients), she should clearly separate myths from truth.

Myth No. 1: “The child will remain hungry due to a lack of calories”

It is not the child who may remain hungry, but the mother, because during breastfeeding her body spends about 600 kcal per day to produce milk. Therefore, to get the calories you need and maintain your strength, simply increase the calorie content and volume of your vegan menu.

Myth No. 2: “To maintain the fat content of milk, you need fat in the menu”

Goats and cows do not consume fat, and their milk is quite fatty. The same story applies to human breast milk, the fat content of which is maintained by the body at a constant level, regardless of the mother’s diet. However, the mother can improve the quality of breast milk fats to help the baby's brain development by adding Omega-3 polyunsaturated fatty acids to the diet daily. How can this be done if the nursing mother is a vegetarian? Simply adding flax seeds and walnuts to your dishes will be enough.

Myth No. 3: “A vegetarian breastfeeding mother definitely needs additional animal protein”

This is not the case if the mother regularly consumes a sufficient amount of vegetable protein - legumes and grains, various seeds and nuts. If the mother's menu is balanced and varied, neither she nor the child needs additional protein.

Myth 4: “Calcium, essential for teeth and bones, is found only in dairy products.”

It is a myth. In fact, there are plant sources of calcium, even more than dairy products, that are rich in this micronutrient. These include nuts, poppy seeds, broccoli, sesame seeds, spinach and other products. In addition, their use during breastfeeding will maintain the condition of the mother's hair, teeth and nails, and not the child. After all, the calcium content in breast milk is constant and does not depend on the diet of the nursing mother.

Myth 5: “Without animal proteins, iron deficiency anemia can occur”

To avoid iron deficiency anemia, it is not at all necessary to rely on chicken liver and shellfish. In fact, the iron content in the body depends little on the diet of a nursing mother. Therefore, even if a woman develops anemia, the baby will not suffer from it. During breastfeeding, a mother may lose a certain amount of this important trace element, but during menstruation, every woman loses a certain amount every month. By the way, studies show that vegetarians and meat lovers suffer from iron deficiency anemia equally often.

How can a nursing vegetarian mother compensate for the loss of iron? You can take iron supplements or enhance your menu with certain foods rich in iron - buckwheat, legumes, nuts, seeds. To increase the absorption of iron (after all, this trace element is absorbed worse from plant foods than from animal foods), it is necessary to combine vegan dishes with vegetables and fruits containing vitamin C and organic acids: for example, cook buckwheat with sweet peppers and spinach.

Truth #1: “Vegetarians are deficient in vitamin B12.”

Vitamin B12, which is essential for the development of a child’s nervous system and brain, is found only in products of animal origin. True, it is still found in soy products and brewer’s yeast. However, during breastfeeding this is not enough, because the concentration of B12 in milk depends on the mother’s diet. Therefore, a nursing vegetarian mother needs to choose medications containing this vitamin for herself and her baby.

Truth No. 2: “In winter, a nursing mother and her baby may lack vitamin D.”

Yes, this is possible if the nursing mother and baby spend little time in the sun in winter (after all, vitamin D is produced as a result of the action of ultraviolet rays). Therefore, additional vitamin D intake in winter may be relevant. Moreover, this recommendation applies not only to vegetarians, but also to “ordinary” mothers and their children. However, you should consult your pediatrician about the dosage of vitamin D. By the way, the so-called “precursors” of vitamin D are found in some animal products - mushrooms and brewer’s yeast.

As you can see, the diet of a vegetarian nursing mother may well be complete and balanced. And sometimes - even more nutritious and varied than that of a mother who prefers a meat-and-dairy lifestyle. However, to ensure that breast milk is complete in composition, and feeding does not lead to physical problems for the mother herself, try to take into account all the recommendations described above.

Is vegetarianism safe while breastfeeding? Of course, it's safe to eat a variety of healthy foods. See article:
When they ask me whether a special diet is needed during breastfeeding, I can confidently answer - no, it is not necessary. The nursing diet is a myth.

During the period of breastfeeding, a woman’s body continues to work for the benefit of two - the woman herself and her baby. A woman has a big burden, her breasts must produce milk to provide all the nutritional needs of the child. Where will a woman get these nutrients? From your own food, of course. This means that mom should eat well. Her diet must include fresh vegetables, fruits, berries, herbs, nuts, cereals and grains, and legumes.

If you go on a strict diet and limit your diet(as recommended by old-school pediatricians), then you will not receive enough nutrients. Not enough for two. Nature is wise, it protects growing babies, so the child will receive its nutrients from your body’s reserves. Everything will go into milk. And you will get chronic fatigue and health problems.

Here is an excerpt about the nutrition of nursing mothers from WHO recommendations “Feeding and nutrition of infants and young children”(pp. 174-175) .

“Even women with poor nutritional status can produce enough milk of sufficient quality to ensure normal physical development of the infant. However, the mother's nutrient reserves will be depleted, which can be harmful if the intervals between pregnancies are short and there is not enough time to replenish reserves. In addition, there is evidence that if a mother has reduced fat stores, this may reduce the fat content of breast milk. Therefore, in order to ensure optimal quality and quantity of breast milk without compromising the mother’s health, it is important to optimize the mother’s nutritional status throughout pregnancy and lactation.”

So eat well. Don't deprive yourself of healthy and necessary products! You can focus on .

There's no need to eat for two either.. During breastfeeding, it is only necessary to slightly increase the daily dose of food: nursing mothers require approximately 500 kcal/day more than usual. A few extra slices of bread (200-300 g) or 4-5 potatoes completely cover this requirement (WHO Training Course on Healthy Food and Nutrition for Women and Their Families, pp. 23-24). Of course, bread and potatoes can and should be replaced with any other products in appropriate quantities.

With a vegetarian diet, there is no risk of protein deficiency neither you nor the baby. According to scientific research, most women significantly exceed their protein intake. According to WHO, a breastfeeding woman needs only 56 g of protein per day. Additional consumption of 100 g of bread per day to meet energy needs simultaneously increases the protein component of the diet by 7 g (WHO Training Course on Healthy Food and Nutrition for Women and Their Families, p. 31)

And various cereals, legumes and nuts contain much more protein than bread. In general, a nursing vegetarian can easily obtain the required amount of protein per day.

And don’t be afraid of your baby’s allergies. Contrary to the myth that old-school pediatricians use to scare nursing mothers, children are not allergic to foods eaten by their mother. The child eats milk - a product of the processing of mother's food. Only nutrients remain from mother's food.
Therefore, if you eat beans, the child cannot have a reaction to those beans. Read more about this below.

The mechanism of allergies in infants

What is breast milk? It is essentially an extract from the mother's blood. Blood rushes to the mammary glands, and they convert the incoming blood into milk. If a child develops allergies during full breastfeeding, it means that there are allergens in the mother’s blood. How did they get there? To understand this, let's look at the mechanism of digestion in the mother's body.

The process of breaking down food begins in the mouth during chewing. Then the crushed food moistened with saliva enters the stomach. Food enters the intestines already partially processed. The process of releasing nutrients must end in the intestines: biopolymers must break down into monomers. In particular, protein molecules must be broken down into amino acids. It is amino acids that enter the blood, from which our body builds its own proteins.

But sometimes the digestion process is disrupted. And instead of amino acids, protein molecules are absorbed into the blood. Unsplit foreign protein molecules enter the blood! The body reacts to foreign proteins - this is an allergy. An allergy can be hidden, that is, it does not manifest itself externally, but there is a “war” going on inside the body. A nursing mother may not know about this. The composition of her blood changed, and along with the blood, her milk also changed. Foreign proteins do not pass through the filter of the mammary glands, but immunoglobulins pass into the milk - these substances help fight foreign proteins. With mother's milk, a shock dose of immunoglobulins enters the child's body, which stimulate the baby's immune response, which turns into a general inflammatory response. The child exhibits allergy symptoms. This may include colic, bloating, redness of the skin and other symptoms.

Is the mechanism clear? The child is not allergic to the mother’s food! He develops allergies due to problems in the mother’s body. Mom's problems are primary. Her digestion is impaired; her intestines cannot cope with the breakdown of food. This means that a nursing mother should improve her digestion, and not just give up some foods!
Everything that is well absorbed by a nursing mother will not harm the baby. A mother should not only consume foods that cause problems for herself.

How to improve digestion for a nursing mother

It is good to eat to improve digestion. Vegans, don't be alarmed! You can make vegan yogurt. The main thing in yogurt is beneficial bacteria, and soy, coconut or nut milk is used as a base. Great for making vegan yogurt. The preparation principle is the same as for regular yogurt.
After just a couple of weeks of daily consumption of homemade yogurt, digestion improves significantly.

Hormonal rash in a breastfed baby

Many babies develop a rash about three weeks after birth. The rash looks like small reddish pimples with a white head. Don't be scared! This is not a food allergy. This is a hormonal rash that has nothing to do with your diet. People say “the child blooms.” Hormonal rash is an external reaction of the child’s body to the process of getting rid of maternal hormones received in the womb. There is no need to treat your baby for this rash; it will go away on its own in a month and a half.

Personal experience: vegetarianism and breastfeeding

I've been a vegetarian for about ten years.
At the time of writing this article (August 2012), I have been breastfeeding for 3 years and 3 months without a break. For 10 months of this I feed two children in tandem (simultaneously).
Each of my children was exclusively breastfed until almost 6 months, that is, without supplementary feeding, supplementary feeding, or complementary feeding.
The weight, height and development of my children correspond to the norms.
My health is also fine. Just at the beginning of the month, I went through a driver’s medical examination - I went to a bunch of doctors and took tests. All indicators are normal.

During the entire breastfeeding period, I never restricted my diet, and the children had no reactions to my milk. I eat seasonal vegetables and fruits, herbs, berries, cereals, cereals, nuts and seeds, legumes, mushrooms, and supplement my diet with various vegetable oils and fermented milk products, herbal teas (nettle, mate, etc.). I eat chocolate and other sweets in moderation.