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Healthy kidsBack
Childhood is the time when most eating patterns and food preferences are formed. Particularly around the ages of two to twelve years, children will come across many influences that may have a significant impact on their future as adults. Parents need to educate themselves about food and exercise and take responsibility for their children’s health.
Overweight Children run a greater risk of becoming overweight adults and are more likely to develop health related problems when they get older such as heart disease, high blood pressure and diabetes. Many kids today are undernourished and fat; now is the time to get them eating healthier and away from TV and computer games and get them involved in outdoor sports and activities which will last for the rest of their lives.
It’s not about eating less food; it’s about eating the right kinds of foods needed to build a strong healthy body.
A good breakfast is a must before heading off to school, Research suggests that if children miss the first meal of the day, their concentration deteriorates by late morning and they are unable to work as efficiently as those who ate a healthy breakfast. It’s important to kick start that metabolic rate and create energy for the rest of the day. Good choices are eggs, whole grains like oat or rice porridge, whole grain breads and fresh fruit. There are many good varieties available right now, just make sure they are not all loaded with sugar and fat. Try making a delicious brown rice porridge by combining 1 cup of cooked brown rice with soy milk, some chopped banana, pinch of cinnamon and a sprinkling of sultanas. Cook for 3 minutes until creamy and enjoy. For those who have a hard time eating a morning breakfast, fruit smoothies are a great alternative before they run out the door. Just blend fruits like frozen berries and banana with milk and honey for a delicious healthy start to the day.
For morning tea, crispy rice cakes are delicious topped with sliced banana, tahini and a drizzle of honey or smashed avocado, cheese and tomato.
When it comes to lunches, parents have a wide choice when it comes to selecting good healthy food. Choose whole grain sandwiches and rolls filled with lots of fresh crisp salad, tuna, eggs and chicken. Make a delicious rice salad made from cooked rice, tuna, lemon and freshly chopped parsley. Rice fritters are great for school lunches and healthy dinners and is a great way of getting your children to eat lots of vegetables. Fresh fruit and yoghurt always comes in handy for quick snacks and drinking lots of water is a must. Keep soft drinks and juices to a minimum.
It is usually right after school at about 4.00 p.m. when children come home starving hungry and head for a fridge binge. Make sure to have lots of fresh fruit handy for them to munch on before dinner.
For working mums and dads who finish late, forget take-aways and Make sure to stock the fridge with healthy prepared meals that can be easily heated in the microwave. Make a batch of lean beef bolognaise or meatballs and serve with sunrice 90 second rice. Kids love rice, so an easy dinner solution is to make a 5-minute healthy fried rice for dinner filled with lots of veggies and beans for protein.
For something sweet after a meal, it is a good idea to stick to fresh fruit salads or poached fruits or fruit crumbles. Make instant banana icy poles placing bananas onto Popsicle sticks then in the freezer. Also encourage your children to eat at the table, not in front of the TV or computer and make sure they’re drinking enough water, not soft drink full of sugar. Tired kids are normally dehydrated kids.
The main thing is to make sure your kids get a variety of different healthy foods each day, include fruits, vegetables, whole grains and lean protein. Think about what you give them and whether it has a positive or a negative effect on their nutrition.
The other half of the health equation is regular exercise. Make sure it’s a part of their daily routine. Encourage and support them in their favourite activities. Joining various sporting clubs will not only keep them fit and active, but will also help their social skills as they meet new friends with similar interests.
What can you do about child obesity?
Make sure your child eats a balanced diet with lots of assorted fruits and vegetables.
Limit their intake of sugary drinks and encourage them to drink water.
Plan meals and healthy snacks in advance.
Eat home cooked meals as a family, eating slowly and chewing the food well.
Discourage eating meals and snacks when watching television.
Encourage children to be involved in regular exercise, balancing the time spent in front of the TV or computer.
Get the whole family involved in a healthy lifestyle.
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