Some simple tips to keep your child healthy during the school year.
Begin with a good breakfast
Studies show that as many as 1 in 5
children are believed to go regularly without breakfast, an eating pattern that
can be associated with a greater chance of obesity. Long-term habits of
skipping can set children up for weight problems and an increased likelihood of
having high insulin levels and high cholesterol in adulthood. Wholegrain
cereals such as oat-based porridge or
sugar free wholegrain cereals are digested more slowly than more white
varieties and are likely to keep children fuller for longer, so choose whole
grains wherever possible which will help memory and concentration in the
following hours.
Lunch
Aim for your child's lunch to again
include a wholegrain either bread/brown rice/ wholegrain crackers together
with a good source of lean protein such
as turkey, chicken or ham, tinned tuna or salmon or cheese. The protein portion
will keep your child full, help to maintain concentration levels through the
afternoon lessons and help prevent the four o'clock rush to the fridge when
they get home. Also add some sort of salad and vegetables which are packed with
vital nutrients and also add fiber and bulk to keep him or her full.
Fruit
Make sure you add a piece of fresh fruit
to your child's lunch. Children will eat fruit if they are hungry and there are
no other more appealing "junk” foods available. Good habits should begin
in childhood so aiming for 1-2 servings of fruits a day is important (a single
serving being equivalent to a cup of chopped fruit or a small apple).
Drinks
Water
should always be the drink of choice. Avoid
giving your children soft drinks, including those made with artificial
sweeteners, Fruit and vegetable drinks are a healthy options but still contain
large amounts of natural sugars. Avoid cordial drinks as many times they
contain large amounts of sugar.
Snacks
Failing to include a snack in your child's
lunch box runs the risk of your child’s blood sugar levels dropping causing a lapse in
concentration and affecting their learning capability. Aim to include a nutritious
snack such as a carton of milk, cheese sticks, yogurt, cheese and crackers, or
a piece or fruit.
TIPS to increase fruit and vegetables
in your kid’s diet
-Making your own dips out of avocado and
cutting up cucumber and carrot sticks to dip with
-Making yummy smoothies by blending
berries, banana with milk or yogurt
-Add chopped fruit to cereal or yogurt
-Cut raw vegetables into funny shapes,
make it fun!
