With your children rested and rejuvenated from the summer holidays and poised and ready to return to school in September, now is the perfect time to make changes to their diet to improve their health and academic performance alike.
Childhood is a very demanding time for the body. Both physical and mental growth and development are operating at top speed which means that the food and ‘fuel’ children receive at this stage of life is crucial for their present and future development as adults. As their provider of food, parents and guardians are ultimately responsible for the majority of what their child consumes, however this is often more easily said than done in an age where long hours at work are the norm and time is of the essence.
The easy option would be to give your kids quick processed foods, however these foods are often laden with saturated fats, sugars, and salt and their consumption in childhood has been linked to the formulation of atherosclerosis (where fat deposits stick to the arterial walls) which can increase risks to health and disease in later life. These foods are also heavily associated with childhood obesity which is now an epidemic (1). Therefore it is vitally important to give your kids healthy foods and limit the junk to help them to get the best possible nutrition.
Natural, fresh and nutrient dense foods should form the majority of a child’s daily food consumption. These foods can include a variety of fruit such as Oranges which contain vitamin C to keep our children’s cells, tissues and organs healthy as well as to strengthen the immune system. Cherries are full of antioxidants and bioflavonoids to reduce inflammation which can help headaches. Strawberries contain a wide range of vitamins and minerals especially vitamin C.
Vegetables are also essential such as broccoli for vitamin C and fibre as well as antioxidants. Peas are an excellent source of fibre and many vitamins especially vitamin K which is good for bones. Carrots contain vitamin A providing benefits to eyes and skin and sweetcorn provides fibre and the antioxidants lutein and zeaxanthin which are especially good for the eyes.
Wholegrains such as wholemeal bread, pasta and brown rice as well as legumes are also great for keeping our kids blood sugar levels balanced and to prevent snacking. Low fat dairy is also needed to build strong bones and teeth as well as lean meats such as poultry for protein. Fish is very important for the ‘good fats’ omega 3’s which are great for brain function, concentration and also for skin, hair and nails. These foods are packed full of great health boosting nutrients such as antioxidants, vitamins, minerals and fatty acids to help keep kids healthy with strong immune systems, great learning capacity, full of energy and to reduce their risk of disease (3). They also contain complex carbohydrates (fibre) to balance blood sugar, reducing those dreaded sugar rushes as well as limiting hunger pangs and keeping your child’s digestion on track. With all of these benefits it’s easy to see why it’s so important to try to include these foods in your child’s diet.
As well as improving your child’s diet, you may wish to consider supplements specifically designed for children to ensure you give them the vital nutrients their developing body needs as the nutrients mentioned previously (e.g. multivitamins, vitamins C and K, omegas, lycopene, lutein and zeaxanthin) can all be found in a supplement form. There are a good number of supplements appropriate for children and you may which to get some advice from a registered nutritionist for any more complex requirements. However, here are a few that can make life easier for parent and child alike.
• Essential Fatty Acids – Known to aid in behavioural issue, to boost academic performance and to ease skin problems including eczema.
• Pycnogenol – More than 200 studies show this patented pine bark extract to be safe and effective in numerous health conditions including respiratory health in adults and children.
• Echinacea – Offers an immune boosting alternative to antibiotics for minor day to day ailments.
• Probiotics – Immune supporting and digestion boosting. Look for formulations specifically designed for children.
• Multivitamins – A daily insurance policy to ensure your child has the nutrients required for optimum nutrition. They have also been shown to aid in behavioural problems.
Don’t miss part 2 of our back to school blogs where we share our top tips for healthy lunch boxes and snack ideas.
Written by Lauren Foster
References
1. Foresight Group (2007). Government Office for Science. Tackling Obesities: Future Choices – Project Report 2nd Edition. London: HM Government.
2. Melanson, K.J. (2008) Nutrition Review: Lifestyle Approaches to Promoting Healthy Eating for Children. American Journal of Lifestyle Medicine, 2: 26.
3. Abdel-Salam, A.M. (2010) Functional Foods: Hopefulness to Good Health. American Journal of Food Technology, 5: 86-99.
4. Singh, P. & Goyal, G.K. (2008) Dietary Lycopene: Its Properties and Anticarcinogenic Effects. Comprehensive Reviews in Food Science and Food Science and Food Safety, Vol. 7, Issue 3, 255-270.
5. Image courtesy of Ambro.
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