Mention healthy eating and most children will groan. They equate “good” foods with boring, tasteless meals which lack the allure of their favourite treats.
That’s not true, of course. All foods can be part of a healthy lifestyle if eaten in reasonable amounts in a varied and balanced diet.
Many lifestyle illnesses are the result of the way people live. Those who rarely exercise and do not incorporate enough healthy foods into their diet are more at risk from these diseases in later life than those who follow a healthy diet. Research proves for the most part that people are what they eat.
Our eating habits are formed in childhood therefore it is important that parents are good role models and encourage children to eat healthily from a young age. They follow their parents’ example so a good variety of nourishing foods is advisable from the start. They use up a lot of energy daily because they are growing rapidly and need healthy food to keep their bodies fulled.
Eating pattern
The messages we give our children about food are as important as the nutrients in it, say health experts. The eating patterns formed then tend to remain with many of us through life. Children who grow up eating high fat and sugary foods with little or no fruit or vegetables may find it difficult to alter their eating habits in late life.
Schools are becoming increasingly interested in children’s diets, also. Many encourage healthy eating options and forbid crisps, sweets and fizzy drinks.
Children’s eating habits have changed greatly over the years. Many now prefer to nibble rather than eat a full meal. Snacks and confectionery, missing meals, especially breakfast, eating fast foods and takeaways have become habits with some children.
Research highlights two important facts in relation to children’s food - the extent to which bad eating habits in childhood can create serious health risks in later life and the fact that many of their daily diets do not meet their needs. The latter is true of all social classes.
The immediate effect of a poor quality diet is not only a lack of energy but poor concentration and an inability to remain alert at school.
Here are some tips to help you and your childen make the right food choices:-
Packed lunch
When planning a packed lunch for a picnic, outing or school remember food can be divided into four different food groups. These are milk, fruit and vegetables, meat and other high protein foods and bread groups.
Try and include something from each group for an all round balanced diet. The lunchbox could include a sandwich with a filling such as turkey or cold meal, a piece of fruit and a slice of fruit cake or a digestive biscuit. Also, include a drink such as fruit juice or milk. During winter a flask of hot chocolate or soup is ideal.
Lunch should provide one third of your child’s food requirements for the day. Surveys indicate children’s lunches are often unhealthy and inadequate nutritionally. They tend to be low in fibre and high in fat and sugar.
If you want to chnage your child’s eating habits do so gradually. Start by substituting sweets/crisps/biscuits with a piece of fresh fruit one day a week in order to make your children’s lunches/snacks healthier and better for their teeth. Then, move on to three, four and eventually, the full week.
Here are some tasty suggestions:-
Monday
A glass or small carton of milk
Peanut butter sandwich on wholemeal bread
One orange
Tuesday
Flask of soup
Pate or tuna roll
Carrot and celery sticks
A mandarin or grapes
Wednesday
A glass or carton of unsweetened fruit juice
Corned beef sandwich on wholemeal bread
A yoghurt
Popcorn
Thursday
Cheese on wholegrain crackers
An apple
A glass of water
Friday
A glass or carton of unsweetened fruit juice
Egg and salad sandwich on wholemeal bread or filled pitta bread
A banana or pear
Colourful foods
Children like foods which are colourful and interesting. Try chopping raw vegetables such as carrots and cucumber and serve with a cheesy dip. Cheese cubes or mini cheese portions are tasty and easy to prepare. Try some of these suggestions for sandwiches:-
* Ham, tomato and cucumber
* Tuna, celery and sweetcorn
* Cheese, lettuce and tomato
* Corned beef with sliced tomato
* Egg and onion
* Turkey slices with lettuce and coleslaw
* Sardines, tomato and lettuce
Drink ideas
* Soup
* Cocoa
* Hot chocolate
* Milk drinks
* Yoghurts
* Milkshakes
Snack options
Snacking is an important way of meeting children’s energy needs. Nutrient rich snacks should be encouraged including fresh fruit, breakfast cereal with milk, cheese on crackers, a currant bun or fruit scone.
Be sure to include some protein foods such as meat, fish, cheese, eggs or beans every day in children’s diets. They need protein and iron for growth and development. Meat and meat products are excellent sources of iron in the diet.
If your children have small appetites offer small nutritious snacks and meals throughout the day to ensure their energy needs are being met.
Helping children make good food choices
* Do not rush them when eating.
* Do not get angry if food is not eaten. Put left-overs in the fridge and serve these later.
* Encourage your children to eat more fruit and vegetables and salads.
* Make sure they eat regularly when away from home. If they go for long periods without food their blood levels will drop and they will be tempted to reach for comfort foods such as chocolate and cakes.
* Most children like simple foods - ones with which they can identify. Put gravy or sauces on the side. Foods should not be highly seasoned and should be served at moderate temperatures.
* Good choices for dessert are fresh fruit
* Sliced lean ham, turkey or chicken are good choices. Avoid processed meats, burgers, sausages, meat pies, etc because their fat content is high.
* Many parents worry because their child refuses to eat “good” foods despite persuasion or veiled threats. Nutrition experts say refusal of some important foods such as meat, eggs or vegetables will not matter so long as children get their food value from other sources, such as cheese and fruit.
* A portion of fruit (encourage children to try a different one each day ) whole or peeled is a good option. Sprinkle with lemon to prevent browning
* A stick of raw vegetables eg carrot, cucumber, celery.
* Fruit yoghurt
* Cubes of cheese
* “Treat” foods, such as mini chocolate bars, crisps and biscuits are fine occasionally if they are eaten after more nourishing food.
