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BETTER NUTRITION FOR CHILDREN

The idea for this article came to me after watching a television program called "Honey we are killing our kids". In which parents are shown through the same technology that is used by the missing persons helpline, a picture of what their children will look like at age forty if they don't start changing their bad habits now. The parents then attempt to transform the entire family's bad habits in order to change the future for their children. A child development expert lays down new guidelines for them to follow on nutrition, physical activity, sleep habits etc to see what effect it will have on their children's futures. Are we not responsible as parents to provide the best outcome for our children, by instilling in them the virtues of adequate exercise and proper nutrition?

No parent is perfect and when we are pressed for time, a trip to a fast food restaurant may take the place of a well-balanced meal. If this habit continues it will affect the family negatively in the long run. It is important that parents and caregivers lead by example. Studies have shown that if parents and caregivers eat plenty of fruits and vegetables, children will in turn learn to eat more fruits and vegetables. It is important not to nag your children but to set a good example and allow more choices of different fruits and vegetables. Not everyone likes every kind so let them experiment until they come across something they like. The rule in my house is, "you don't have to eat it, but I want you to at least taste it, or how will you know if you like it?" If they taste it and still don't like it, so be it. At least this way they are making an informed decision instead of assuming that they won't like it.

Another important thing that you can do to improve your children's nutrition is to start off with a good breakfast. Studies have shown that children who eat a proper breakfast consume more calories throughout the day but are less likely to develop a weight problem than those who skip breakfast. A healthy breakfast also improves test scores, concentration, memory and energy level. If you are pressed for time look for ready-to-eat whole grain cereals and add their favourite fruit or berries. Or try a slice of whole grain bread with peanut butter and an all-fruit jam or jelly. Throw in a glass of milk and they are good to go. You can also make high fiber muffins with a little protein powder added and you have a nutritious meal they can eat on the run.

Here are more suggestions to help give your child a chance for a brighter nutritional future

• Get the family involved - Involving your children in preparing the family meals will not only give you some much-needed help but it will also teach your child how to cook and prepare healthy meals and maintain a healthy diet as they grow into adulthood.
• Better food in schools - If your child's school does not provide nutritional meals and snacks, get involved. Try to work with the school to improve the snack choices available. Get them to substitute unsweetened juice and milk for sodas and other sweetened beverages, high fiber granola bars and fruit for the regular candy and chips. Children will eat these healthy snacks if they are available and the other unhealthy choices are no longer an option.
• Eat dinner as family - Recent studies have shown that sharing dinner together as a family has a huge impact on children's nutrition. Children, especially teens, who ate dinner with the family on a regular basis had better overall nutrition, including higher intakes of fiber, calcium, iron and other essential vitamins. Not to mention children who ate regular meals with the family were less likely to get into trouble, involved in drugs or alcohol and more likely to do well in school.
• Provide healthy snacks - By having cut up veggies and a healthy dip or yogurt and fruit or other healthy alternatives available, you can prevent children from eating something that may not be nutritionally sound, such as chips or cookies or other sugary snacks. (Look for up-coming article in future issue on how sugar affects learning)

Good nutritional habits need to start in childhood. Any step you can take to improve the nutrition of your children is a step in the right direction. By instilling good nutritional habits into your child you are not only ensuring a happy healthy childhood, you are also ensuring a healthy positive future for your child well into adulthood. Teach your children well!!!

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are." -Adelle Davis

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