Four steps to happier, healthier kids
“Front-loading your cooking for the week pays off in spades.”
N ow that it’s August, your thoughts may have begun to turn from weekends at the beach to hectic early mornings before school.
As we start the march toward September, you may have plans to improve your kids’ health by making them healthy lunches, being more active as a family, or even introducing some larger changes like cutting out sugar.
I’ve done a lot of work with mothers and fathers seeking to support their kids’ health, and the four suggestions I make below are the ones that - in my professional opinion as an ND stand to make the biggest impact on any family. 1. Plan healthy meals ahead of time Good food is the cornerstone of good health, but sometimes, when you have a house full of hungry kids after a long day of work, the last thing you want to do is rustle up a whole foods dinner. Stack the deck in your favour by batch-cooking ahead of time. Set aside even just two hours on Sunday afternoon and make up some staples (brown rice, black beans, baked chicken, salad dressings/sauces, etc.) and keep them in tupperware in the fridge for easily-assembled meals. Make-ahead breakfasts also cut down on stress and hassle in the mornings. Check out websites like Joyous Health and Two Peas and their Pod for things like overnight oats, egg cups, and healthy muffins and bars you can grab on the go. Front-loading your cooking for the week pays off in spades, both in efficiency, and by empowering your kids to manage their own health. Confused about that last bit? Read on...
2. Get your kids in the kitchen The earlier a child can have direct experience with preparing a whole foods diet, the better set up they’ll be for healthy living later in life.
This is where the beauty of Sunday food prep really shines. Often when we’re trying to get dinner on the table during the week, we’re tired, hungry, and a little too impatient to actually teach our kids what went into their meal.
If, however, you make food prep time an activity your kids actively participate in, you’ll have the time and space to teach them some healthy habits, and maybe even create a memory or two in the process.
3. Limit screen time (try replacing it with physical activity)
There’s been some back-and-forth in scientific research about children’s exposure to screens, but a trend is emerging: the average time of seven hours a day children in North America spend on screens is not healthy.
I would never judge a parent for wanting the sweet relief of parking your child in front of the TV, but consider the implications – screen time has been shown to make children more irritable, exacerbate concentration issues, and in some cases, even create addiction issues.
The best tactic with screen time? Be firm. Set boundaries. And send your kids outside to play and get some exercise rather than setting them up with a movie or video game.
4. Try (natural, kid-friendly) supplements
There are a few supplements you can add to your child’s diet that will help protect them against the inevitable germs, stress and stomach issues all normal kids face during the school year. • Probiotics: There’s a strong correlation between gut health and brain health, so give both a boost in your child by giving them a high-quality probiotic daily • Omega 3s: These essential fatty acids are integral to proper brain and memory development. • Vitamin D: This one’s especially important for children in Victoria, due to our relatively low sunlight exposure in the fall and winter. Vitamin D boosts the immune system, not to mention the mood. • A high-quality multivitamin: Classroom germs are no joke and a good multivitamin with stress-busting B vitamins and immune supporters like Vitamin C and zinc will power up your child’s immune and nervous systems.
On a final note, remember this fall that health is a journey, not a destination. If you’re not currently doing any of the recommendations above, don’t sweat it. Pick what looks easiest, and try implementing it with a little help from your family.
You don’t need to be perfect, because there’s no such thing: taking even one step forward will have a big impact on your kids - and your whole family!