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| Top 10 tips for Parents |
by Lucy-Ann Prideaux of www.simply-nutrition.co.uk 1) Set a good example – children mimic what their parents eat, so will eventually eat what you eat. Introduce new foods once in a while and encourage them to try! Training children is important as it establishes good eating patterns for later life. 2) Children can easily gravitate toward junk food that is highly sweetened and highly salted. Encourage them to taste the natural sweetness in foods – fresh and dried fruits, “sweet” vegetables etc. Don’t let them get used to salty and sugary foods! 3) Plan food for children and plan for better food choices – they need to eat 3 meals, 2 snacks and plenty of fluid, especially water. Watered down “pure” fruit juices is particularly good. Famished children become irritable children! Have a shelf in the fridge or cupboard where the children know they can find healthy snacks. If your child seems overly fatigued, irritable and lethargic, suspect inadequate calories! 4) Prepare a MAIN meal for all the family – place dishes in the centre of the table, and let the family help themselves. These main meals should include wholegrain bread, rice or pasta, fresh vegetables, protein such as lean chicken, fish, eggs or beans, and fruit for dessert. 5) Involve children is cooking – make scrambled eggs, squeeze oranges, prepare healthy sandwiches or filled pitta breads/flour tortillas, yogurt smoothies etc. Children become very motivated to eat and enjoy the food they have prepared and cooked. 6) Children hate overcooked vegetables – they are much more likely to enjoy stir-fried “crispy” vegetables or roasted vegetables. Make salads as colourful as possible and put healthy dressings on the table such as balsamic vinegar and olive oil, or yogurt and honey! 7) Try NOT to feed children sugary foods – feeding children sugary processed foods means their bodies have to work very hard to control levels of blood sugar. This requires energy from the body, which could be better used on growth. Too much sugar also depletes the body of essential vitamins and minerals. Too much sugar in the diet is often the cause of hyperactivity, sleeplessness, disruptive behaviour, poor concentration etc. 8) Growing AND active children need protein – adequate protein can easily be achieved by consuming 3 small glasses of milk (cow’s, soya or goat’s milk), and by having a small serving of a protein-rich food at lunch and dinner (e.g. boiled egg at breakfast, tuna fish at lunchtime and chicken in the evening). If your child does not drink milk and shuns meat or fish, they may risk a protein-deficient diet. 9) Adequate fluids are very important for children. Their bodies cooling mechanisms are not as efficient as adults. They produce more body heat and sweat less. Give them water, and dilute fruit juices. They should urinate every 2-4 hours. The urine should be pale yellow and copious – NOT dark and concentrated. 10) Young children in sport should not be encouraged to diet. As a parent you need to recognise that dieting is not just about eating: it is about not feeling good enough, having poor self-image and poor self-esteem. Dieting is a health risk for developing full-blown eating disorders. Try and encourage children to value and accept individual differences, and downplay body size as an important currency of worth. Never comment about the size of large children. Inevitably this leads to the conclusion that we must be thin to be valued and loved. This is particularly important for young girls as they hit puberty. The worst culprit foods! 1) Processed foods and microwave meals – contain hidden fats, sugars, and additives linked to behavioural problems in children. 2) Chicken nuggets – contain a lot of sodium and can contribute to high blood pressure in later life. 3) Chips – mostly saturated and trans fats, sodium and few other nutrients. A handful of chips (preferably home made and oven-baked) with lunch on occasion is fine. 4) Canned drinks – these can contain as much as 10 teaspoons of sugar, and too many additives! 5) Juice-flavoured drinks – these tend to be loaded with sugar, and many are no more than 10% juice. 6) Pop tarts – contain more sugar and fat than fruit! Why not try toasting a piece of fresh raisin toast with pure fruit spread! 7) Burgers and hot dogs – contain too much fat and sodium to be considered healthy. Make homemade burgers using lean lamb, and flavour with tomatoes, herbs and garlic. Lucy-Ann Prideaux MSc BSc RNutr |
| Posted: 17/05/2005 14:28:11 Last Updated: 17/05/2005 14:40:59 |
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