Back to school smiles

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ACCORDING to author of

Zikohona Spelman, first-time school goers need the right stuff to get through the day.

The nutritionist insists they will suffer academically if they are not fed the right nutrients.

Going to school for the first time is associated with increased mental performance, high energy demands and increased stress,” she says.

So, energy and nutrient deficient meals during this time can result in fatigue, lowered immunity and poor mental performance.”

Spelman says parents must ensure their kids are eating meals that are energy- and nutrientbalanced” to meet their increased demands during this time.

Before packing a lunch box, Spelman recommends a healthy breakfast. She says one of the following options are what children need before taking on the day:

A smoothie blended with fruit and yoghurt (you can make this a day before and put it in the fridge for the morning);

Small bowl of cooked oats, maltabela or mielie meal porridge with a little bit of milk, accompanied by a fruit;

Small bran muffin, yoghurt and a fruit; or

A small bowl of muesli with milk or yoghurt and a fruit.

Her ideal lunch box is one that promotes the intake of low Gi carbs, low fat-protein sources, plant or fish sourced fat options and a high intake of fruit or vegetables.

I feel parents should not give children lunch money. They should pack them home-prepared healthy lunch boxes,” says Spelman.

Although the canteens in most schools are improving in terms of providing healthy meals for children, there’s still a huge gap to be filled, hence home prepared meals should still be the first option.

However, to avoid monotony and to teach a child some responsibility in choosing their own meals, a parent, with the child’s involvement, can choose a day on which lunch money will be given and what type of meals will be bought with that money.

She does not disregard sweet treats either, as long as they are given in moderation.

A small treat used as a snack and not as part of a meal, but rather in between meals, is not bad for a child,” she says.

The issue, however, is the type of treat given. Things likes sweets, crisps and chocolates are often full of sugar and unhealthy fats. They often interfere with the child’s appetite.

My advice for an ideal snack when a child is craving something sweet is a variety of fresh or dried fruits.

These help replenish dropping energy levels on a long-term basis, instead of processed sugary snacks that can satisfy the craving only for a short while.

Fruits contain natural sugar [fructose], and offer variety.”

Eating healthy can be costly, but Spelman insists that for many South African parents who earn below R5 000 a month, a healthy meal does not necessarily mean it needs to be expensive.

It’s all about understanding the sources of good nutrition. For example, brown bread with peanut butter spread is as healthy as a sandwich with ham or cheese and provides similar nutrition,” Spelman says.

Choosing whole-wheat bread instead of white bread has little or no price difference.

Another good example is a sandwich with salmon or pilchard. Both are rich in omega-3, good for the mental development of the child. Salmon is just an expensive source of omega-3.”

And to avoid kids becoming obese, the nutritionist recommends that parents steer clear of the fast food option.

Spelman says school tuck shops should also try to offer healthier foods at reasonable prices.

Most schools are trying but aren’t there yet. Both parents and teachers need to be involved in order to make nutrition a priority discussion in school meetings.”

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