The recent announcement that the children would be return to school full time It has taken a long time to arrive.
However, returning to the regular school routine can be a difficult adjustment for many. kids and his parents
One way to ease the transition is to make sure your child gets enough of the essential nutrients they need to get through their new schedules.
According to dietitian and South African Dietetic Association (ADSA) spokesperson Zelda Ackerman, understanding your school-age child’s nutritional needs is key to making informed decisions about your ideal child. daily diet.
Here, both Ackerman and fellow dietitian and ADSA spokesperson Vanessa Clarke share top tips for parents on healthy food choices for school-going kids.
See also: Do you want your child to have a healthy start to 2022? Here are some fruit lunch box ideas
the best of breakfast
“Children have high energy needs, so make sure they’re eating balanced, nutrient-dense meals and snacks,” says Clarke, who suggests that a great place to start is, of course, breakfast, even on the go.
According to Clarke, good breakfast options include foods like:
- Whole wheat toast
- Oatmeal
- Big wave
- Eggs
- Cheese
- Yoghurt
- Avocado
- nut butters
Ackerman recommends homemade carrot, banana, walnut or raisin muffins as an affordable alternative breakfast option.
“Children may also require increasing amounts of certain vitamins and minerals as they get older,” says Clarke, particularly children with more physically demanding schedules, she says.
Clarke recommends vitamins A and D, calcium, zinc, folate, and iron as essential developmental aids for children of all ages.
“Calcium acts to support rapid bone growth in children, while zinc is involved in, or acts as a precursor to, a number of biological functions related to growth and energy in children’s bodies,” says Clarke.
Lunchbox Essentials
Clarke suggests high-fiber, whole foods instead of highly processed foods when packing a lunch box. Ackerman agrees, advising parents to keep refined starches and sugars out of the lunchbox.
“This can help keep your blood sugar stable, which is important for concentration,” says Ackerman.
“Choosing a high-fiber option ensures you stay full longer and have a more sustained energy level,” Clarke says, suggesting whole-grain bread, whole-wheat wrap, high-fiber crackers, or high-fiber bread. fiber as excellent options.
In addition to high-fiber options, Clarke’s recommends including a serving of fruit, a serving of vegetables and protein, as well as a bottle of water in your child’s lunch box.
“Homemade popcorn is a good snack option to pack in a school lunch box in addition to fresh fruits and vegetables,” Ackerman recommends.
Clarke recommends adjusting portions for longer, more active school days.
“Older kids who play sports may also need an extra whole wheat sandwich and extra servings of lean protein to help preserve lean muscle mass.”
See also: These 5 eating tips will help your teen stay in tip-top shape
Performance Boosting Foods
Ackerman recommends eating fish twice a week to improve mental and physical performance, as it contains “much-needed and beneficial omega-3 fatty acids that the brain needs for optimal function.”
For an affordable option, Ackerman suggests canned or medium cut mackerel.
“At a price of around R30 per can, it is the most affordable source of omega 3. A can of mackerel contains the same amount of omega 3 as more than 20 cans of tuna.”
Since fish and fish products can be quite smelly, Ackerman recommends keeping them out of the lunchbox and keeping them for home consumption.
For the physically active child, Ackerman suggests easily digestible carbohydrates, such as fruit, preferably 1 hour before a practice or game to boost energy levels.
“This should be preceded by a meal 3 to 4 hours before the event, which consists of minimally processed grains with a low-fat protein, such as a low-GI whole wheat sandwich with chicken, tuna, or hummus,” she says. dietitian.
Do not miss: Smart tips from a dietitian and real moms to get your picky eater interested in food again
food traps
As any parent of a picky eater can attest, getting a picky eater to eat nutritious meals can be stressful.
As a solution, Clarke says family mealtimes will help.
“Science has shown us that when parents eat together with their children and all family members eat the same or similar foods, the incidence of picky eaters is reduced. Children learn by example, so focus in creating happy, healthy meals together is key to addressing picky eating.”
Plus, persistence and exposure are another way to circumvent “picky eating tendencies,” says the dietitian.
“It can take 15 to 20 times for a child to accept a new food, so parents should continue to expose their children to healthier foods and try to limit force-feeding and bribery of children to eat healthier foods.” “.
In general, Ackerman suggests that parents take the show’s approach rather than say it when talking about healthy eating.
“When parents eat healthy food at home and buy healthy food, children are likely to follow suit. Detailed scientific explanations are not needed… Modeling is the best way to educate children on how to make healthy food choices. This can happen at home and even when shopping.
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