I believe it is paramount to give children the best possible start in life by providing them with the balance of nutrients they require for optimal development and growth. I love to educate both parents and children on the different ways to implement healthy food choices and options where possible.
THE IMPACT OF POOR NUTRITION
Feeding children diets that are high in sugar, saturated fats and low in whole foods can lead to poor health outcomes. Childhood obesity is on the rise, which, can lead to type 2 diabetes at an alarmingly low age, whilst exposing them to the risk of complications in adulthood.
Poor cognitive function, low energy and a weakened immune system are just some of the problems that may develop from inadequate nourishment.
Children's nutrient requirements change from early years to adulthood, however, the healthy eating plate and information below is a simple guide to help you make better choices when it comes to feeding your children.
VEGETABLES AND FRUIT
Variety is key, ensure they are eating the rainbow! Aim for 7 portions per day, focusing more on vegetables when possible. Include fresh, canned, and frozen options ensuring if canned there is no added salt or sugars. White potatoes do not count towards vegetable intake!
If you are struggling to get your child to eat fruit and veg, some of these simple ideas may help:
- make tomato pasta sauces with lots of hidden veg or a pesto with hidden brocolli / kale
- make smoothies with hidden vegetables such as spinach, and smoothie bowls in the summer are fun as the kids can help to decorate them!
- add cauliflower to mash potato and use sweet potatoes
- make beetroot or spinach pancakes
- make frozen fruit ice lollies
When out and about ensure you have some healthy snacks such as fruit and chopped vegetable sticks.
A variety of fruit and vegetables in the diet will help to maintain a healthy gut microbiome (the bacteria in the gut) which is important for many reasons, with one of the main ones being to support a healthy immune system.
PROTEIN
Fish, poultry and eggs should be the primary sources of animal based protein, with red and processed meat kept to a minimum.
Plant-based protein: pulses (chickpeas, beans and lentils), tofu, nuts and seeds.
DAIRY should be limited to a small cup of milk, a matchbox sized peice of cheese and a serving of yoghurt daily.
WHOLEGRAINS
Avoid white bread and white pastas and opt for wholegrain varieties such as wholemeal bread, wholegrain rice, quinoa, lentil or chickpea pasta. This is important in maintaining a steady blood sugar balance and to prevent energy dips.
Please note, the NHS states "You can give your child wholegrain foods, such as wholemeal bread, pasta and brown rice. But it's not a good idea to only give wholegrain starchy foods to under-2s. Wholegrain foods can be high in fibre and they may fill your child up before they have taken in the calories and nutrients they need. After age 2 you can gradually introduce more wholegrain foods"
HEALTHY FATS AND OILS
Fat is an important part of the diet and needed for many different processes in the body. Include avocados, nuts, seeds, oily fish, and use olive oil or other vegetable oils as the primary oil for cooking and seasoning. Use margarine and butter sparingly.
Limit crisps, cakes, and biscuits that are high in sugar and saturated fats. Try making your own healthy snacks such as energy balls, nut bars and vegetable sticks with hummus. (click on links for recipe ideas)
Image shows delicious nut butter balls that my nephew loves!
WATER
Try to get your child drinking water throughout the day, especially first thing in the morning. It is best to not introduce fruit squashes from the get go and flavour water with fruit instead. Avoid fizzy drinks, fruit juice made from concentrate and energy drinks. They contain high amounts of sugar which can lead to energy highs with the potential to cause hyperactivity, followed by energy lows.
SLEEP
Children's sleep requirements change as they grow. A four year old should be having 12 hours of sleep per night, a 16 year old 9 hours per night. Check the NHS guidelines for specific sleep requirements.
EXERCISE
Keeping children physically active is crucial for good health. Children age 6+ should be active for at least for 1 hour a day, and exercising vigorously 3 times per week. Limit TV and electronic device use and get them playing and moving, preferably outside!
For more information please feel free to contact me, I'd love to help you and your family flourish!
Love Rachel x
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