Nutrition is the foundation for a healthy happy person. It is vital for brain development, growth and repair, cell formation and for all of our organs to function to their potential.
Healthy eating where children are concerned can be one of the most common issues that many parents have problems with; sleep is usually number one. I have worked alongside many parents and successfully helped them to encourage and implement a healthy eating lifestyle for their children. Many children are lacking nutrients in their diet, this may result in a weakened immune system, affecting health, lack of concentration, negative behaviour and their overall growth and development.
According to the Department of Health in the UK, statistics show that over 30% of children between the ages of two and 15 years were overweight or obese, and that 16% of all children are overweight or obese. Along with obesity, there are many health problems and risks that include type 2 diabetes (often brought on by poor diet choices), heart disease from high blood pressure, cancer and strokes. This is why it is so crucial to instil a healthy diet for your child from a very early age, explaining the importance of nutrition and to provide them with the knowledge to go on and make healthy food choices.
Poor nutrition can also have a huge influence on behaviour and concentration and additives used in many foods have been linked to suggest this. The only way of monitoring what is in your child’s food is by reading and understand food labels whilst buying more whole natural foods, and avoiding processed and packaged foods. In children with ADHD (Attention Deficit Hyperactivity Disorder), these added preservatives and artificial food colourings that are found in food products may increase symptoms of the disorder. Children who are not receiving the correct amount of nutrients from food will most likely start to feel lethargic, hungry, frustrated and sickness will occur more frequently.
Nutrients for children are essential in forming and maintaining their immune system, strong bones, muscle function, blood coagulation and brain development. The most important nutrients for children are thought to be, Calcium, Fibre, Vitamin E, Potassium, and Magnesium. Although, a good combination of all the essential vitamins and minerals is important.
So how do we introduce nutrition to our children and make it as important to them as it is for us? I think that it all begins from the weaning age (usually at around five to six months of age). Preparing homemade purees, using plenty of fruit and vegetables that are rich in nutrients and including a variety of foods is important. Always encourage your baby to try as many new flavours as possible and have fun discovering which they prefer. As they get a little older (from around six to eight months of age) you can experiment with texture and introduce finger foods. I am often asked “how do I make sure my child doesn’t eat the wrong foods?”. Below I have listed a few points that I think are useful in laying the foundations for healthy eating.
Steps for healthy eating:
- If you do not want them to eat a certain food, do not buy it!
- Try to make as much homemade food as possible. This is not always easy if you are travelling or have more than one child but try to limit processed, tinned and pre-packaged food to as little as possible. It feels great to know exactly what they are eating because you have prepared it.
- Start the day off well by preparing an energy boosting breakfast such as natural yoghurt with fruit or eggs on toast. These protein rich meals will keep the child fuller for longer, reducing the need to snack.
- Limit snacks to twice a day between meals so they are hungry for their next meal, and offer snacks that are healthy and nutritious and that will provide energy throughout the day. Some examples of these are fruits - fresh and dried, yoghurt, cubed cheese, crackers with peanut butter, rice cakes with cream cheese, hummus and steamed crudités and many more. Snacks to avoid are biscuits, crisps, sweets and cakes. These are full of sugar and empty calories that will not provide energy for any length of time.
- Ensure that your child drinks enough water throughout the day, reducing the amount of juice or fizzy drinks, as this only fills them up with sugar, not the nutrients they need.
- Practice what you preach. Children learn from their parent’s actions, so as a family eat and prepare healthy food and allow them to become involved in the planning and preparation of meals.
With thanks to Sophie O’Brian of Right Routine.