Help your child become a healthy eater
AS OUR children enter their school years, their physical growth rate is steady and somewhat less dramatic than the rapid baby-to-toddler-to-little-person transformation. It’s an interesting time nutritionally as school-going children are more open to try different foods.
You can start teaching them about healthy eating. Many of our lifelong dietary habits are rooted in this stage.
What happens around food in the home and school is important not just to ensure optimal nutrition, but to educate children about how daily food choices affects their overall health.
For instance, balanced nutrition is vital for developing strong bones, teeth and muscles, as well as supporting the immune system. It also affects their ability to focus and learn in the classroom, and to achieve in sports and other physical activities.
Physical growth demands energy, and children’s energy needs are high.
These energy needs increase as children get older and are influenced greatly by their level of exercise. As children move through the various school levels, their energy demands will increase which means they need more carbohydrates, protein and fat to support necessary bodily functions and their growth.
Children may also require increasing amounts of certain vitamins and minerals as they get older.
During your child’s school-going years, it’s essential to start the day with a balanced breakfast which includes high-fibre carbohydrates (wholewheat toast, oats and granola), protein (eggs, cheese and yoghurt) and fat (avocado, nut butters and olive oil), as well as vitamins and minerals (fruit and/or vegetables). School-going children need to eat four to five times a day.
Lunchboxes
◆ Your child’s lunchbox may be their snack or their midday meal. For older children participating in afterschool activities, their lunchbox should contain their morning snack, lunch and afternoon snack. Adjust the quantities based on the day’s schedule and your child’s level of physical activity.
◆ Always strive for a balanced snack or meal containing all the essential nutrients. Focus on home-prepared wholefoods rather than highly processed snack foods.
◆ Include high-fibre carbohydrates such as wholewheat bread, wholewheat wraps or high-fibre crackers. Choosing a high-fibre option ensures children stay fuller for longer, and have a more sustained level of energy.
◆ Add a fruit.
◆ Add a portion of vegetables such as
sweet pepper strips, cucumber wedges
or carrot sticks.
◆ Include a protein portion such as a chicken/mayonnaise sandwich with high-fibre bread, or chicken drumsticks, meatballs, biltong or cheese.
◆ Make sure children have a full water bottle. Add a sprig of mint, a lemon slice or a few blueberries if they prefer flavoured water. Avoid sugarsweetened beverages that contribute to obesity and tooth decay.
If your child has a longer school day, add extra portions of fruit, vegetables, raw nuts, a yoghurt or smoothie. Older children participating in sports may also need an extra wholewheat sandwich and additional lean protein portions to help preserve lean muscle mass.
Tuck shops
Parents must be aware of the foods and drinks offered in the tuck shops. There are many convenience and snack foods that, although marketed to children, are nutrient-poor and contribute to obesity.
School tuck shops that do not have dietitian-led healthy eating policies often offer these foods because they are popular and drive profits.
Parents must raise concerns with school governing bodies about unhealthy foods being offered at the tuck shops. Children like sweets, chocolates, crisps and sugary drinks – and if they are on offer, that’s what they will choose.
Under-resourced schools also face challenges with many parents concerned about the quality of the food offered through the school’s nutrition programme.
Sometimes, there are problems on the supply of food to address child hunger, but a persistent issue is the lack of fresh vegetables and fruit.
Parents can help to motivate or get involved in the establishment of school food gardens.
Many vegetables such as spinach, beetroot, tomatoes, beans and butternuts are easily grown by beginner gardeners. Schools often have the space to develop food gardens. There are also food gardening programmes that schools can join to access information and resources.
Tips for parents:
◆ Children often eat with their eyes so presenting visually appealing foods cut into fun shapes may entice them to try new foods
◆ Collaborating with children to prepare their lunchboxes can help encourage them to eat healthier foods.
◆ Different foods provide different nutrients, so offer a variety.
◆ Always offer children something in their lunchboxes or on their plate which you know they will eat, even if it is the same fruit or vegetable every day. Then add a different fruit or vegetable with this. Children are more likely to try different foods if they are paired with a food they like.
◆ Being your children’s role model for a healthy lifestyle is one of the best ways you can help them become healthy eaters.