“Growing children need to maintain a balanced diet at home and school so that they have all the nutrients they need for optimal growth and development,” said FUTURELIFE® dietician, Bianca Tromp.
As the parents get their children ready for school after the festive season, it is important to also get a healthy diet for your children before they return to school.
“It’s not always easy to monitor what your children are eating at school, but you can help them establish healthy habits, which are guaranteed to stay with them until they are much older. Smart nutrition starts with introducing a wide range of wholesome foods that will ensure that even the fussiest eaters have the necessary nutrients for a healthy body and mind,” said Bianca Tromp.
The dietician also offers these three tips to help your child start 2021 smart:
1. Start the morning with a nutritious breakfast
Studies show that breakfast can improve mental performance, concentration, and mood. Well-nourished children perform better academically as they have better concentration, show improvement in behaviour, problem-solving skills, short-term memory, and attention. Aim to offer your child a Low Glycaemic Index (GI) breakfast as Low GI foods are broken down slowly and will give your child a steady and sustained supply of energy throughout the day in addition to keeping them fuller for longer.
2. Let them make their lunch
It may sound counterintuitive to get your child to make their lunch as their choices may not necessarily be the ones you would like to encourage. That said, the benefits of teaching children to make their lunch are massive; it offers you an opportunity to teach healthy eating habits, it teaches them to be responsible and take ownership, and reduces food waste. The key however is to offer them a special non-negotiable formula (with options of foods under each category) that they need to follow when they are packing their lunch.
For example, the formula could be:
1. 1 Fruit (apple, banana, grapes, strawberries, nectarine, orange)
2. 1 Protein (Chicken, boiled egg, low-fat cheese)
3. 1 Starch (FUTURELIFE® High Protein Low GI Brown Bread)
4. 1 Healthy Fat (Nuts, avocado, hummus, peanut butter)
5. 1 Vegetable (Cucumber, carrots, baby tomatoes, lettuce)
3. Limit refined sugars
There are foods in your pantry that have added sugar, these are empty calories that do not contribute to the healthy nutrients that your child needs. Sugar is also naturally present in some nutrient-dense sources like fruits, vegetables, grains, and dairy which should rather be included in your child’s meal plan. This doesn’t necessarily mean banning all forms of refined sugar, but rather offering alternatives like the FUTURELIFE® HIGH PROTEIN Lite Protein Bars as opposed to a chocolate bar. You can also limit the consumption of refined sugar to weekends only.
“As parents, we are responsible for guiding our children through life, and that includes making sure that they are well-equipped to make smart food choices. You will be helping them get through long school days and ensure that they maintain a healthy lifestyle which will ultimately impact them for the rest of their lives,” concluded Bianca.
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