CONNECTOR.AE 26 CONNECTOR.AE 27 Kids And Education Kids And Education times, and meals to align with the school schedule to help them adapt smoothly. By involving them in the planning process, they will be more engaged and likely to enjoy building their routine, rather than just following instructions. Focus On A Balanced Diet First and foremost, plan a well-balanced diet for your child that includes a variety of foods. While children often prefer fast food options like sandwiches, burgers, pizzas, noodles, and chips, these should not be a daily meal choice. Samantha Hodges, Deputy Head of Primary at Swiss International School in Dubai, emphasises, “The essential components of a balanced diet include proteins, carbohydrates, fruits and vegetables, and healthy fats. Combining these provides children with the energy and focus needed for school.” Hence, when planning meals, aim to include all these components. You can certainly tailor the dishes to your child’s preferences while ensuring a nutritious balance. Laura Nulty, Assistant Headteacher, Secondary, GEMS First Point School, The Villa adds, “ Children, like adults, should have a diet that includes a wide variety of foods. This should encompass fruits and vegetables, whole grains, proteins, dairy, and healthy fats. Each component plays a distinct role in maintaining bodily functions and overall health. Whole grains, such as whole grain bread, pasta, and cereals, provide sustained energy. Proteins, including lean meats (chicken/turkey), eggs, beans, and fish, support muscular growth and repair. Dairy products offer calcium for stronger bones, while healthy fats, such as Omega-3 found in fish, seeds (like chia and flaxseed), and eggs, are crucial for heart health and brain function. Fruits and vegetables, which can be incorporated into daily meals, offer a range of nutrients that boost the immune system, strengthen bones, improve eyesight, support dental health, and enhance brain function and focus.” Focus On Hydration And Healthy Drink Choices Regardless of the season, staying hydrated is crucial for overall health. However, children often struggle to drink enough water or enjoy healthy juices. As a parent, it’s essential to establish and encourage a water-drinking habit for your children. Natacha Ajaka, Clinical Dietitian and Pediatric Specialist at Mubadala Health Dubai, emphasises, “Staying hydrated is critical. Hence, proper hydration is important for cognitive function, concentration, and physical performance. Encourage your child to carry a reusable water bottle to school and drink water regularly throughout the day. Including hydrating foods like cucumbers, celery, and watermelon in their diet can also help. Substitute sugary drinks with water or unsweetened beverages, and add a splash of fruit juice or slices of fruit to make water more appealing.” Help Your Children Understand The Importance Of Sleep To ensure your child gets to bed on time and leads a healthy life by completing the required amount of sleep, it’s important to first help them understand the value of a regular sleep routine. Natacha Ajaka at Mubadala Health Dubai advises, “Establish good sleep habits by maintaining a consistent sleep schedule and a calming bedtime routine, such as reading or taking a warm bath. Limit screen time before bed, as blue light can disrupt melatonin production. Encourage screen-free activities like reading or puzzles to help your child relax before bedtime.” Samantha Hodges at Swiss International School in Dubai also adds that “Sleep is essential for a child’s development, impacting their growth, immunity, memory, and focus. To ensure they get the 9 to 11 hours of sleep they need, establish a solid routine that promotes an early bedtime. Set clear boundaries on device use, ideally keeping screens out of the bedroom, and create a consistent bedtime routine to signal when it’s time to wind down. Leading by example, putting away your own devices can help both you and your children develop healthier habits around screen time.” Janet Foley, Executive Vice Principal at GEMS Wesgreen International School, Sharjah adds, “Teaching children the importance of drinking water, particularly before and after physical activity, is crucial, so be sure to lead by example. Sending your child to school with a refillable water bottle ensures they have access to water throughout the day, encouraging regular hydration. Additionally, it’s important to limit sugary drinks, as they contain ‘empty’ calories and can contribute to tooth decay.” Charne Rossouw, Head of Primary at GEMS Founders School, Masdar City, recommends that parents can also promote proper hydration by including water-rich snacks such as fruits and vegetables in their child’s lunch. Additionally, setting a positive example by maintaining good hydration habits at home can reinforce the importance of drinking enough water.
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