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| | | | | | Get in the Mood for Food | | | | Cramming all the nutrition a growing child needs into their daily diet can be a challenge, but these tips and meal ideas should make it easier. | | | Our children's taste preferences start in the womb. The foetus is able to smell and taste, as it swallows the amniotic fluid. Perhaps this discovery offers us an opportunity to “programme” babies – studies suggests that if mum eats certain foods frequently during her pregnancy, the baby is more inclined to like or accept these foods after birth.
Breastfeeding can expose a baby to a rich and varied sensory environment too. Formula does not provide the same experience, because it always tastes the same.
Exposing babies to a wide variety of tastes and s sensations helps them to develop a taste for a broad range of foods and optimises their nutritional status in early life.
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| By the age of two, children have already developed strong likes and dislikes. But children can “learn” to like a new food. Studies show that acceptance improves after several exposures to the food. However, it appears to be easier to “learn” to hate a food – just one negative association can cause food aversion in young children.
BRAIN FOODS
A child’s brain must be fed enough of the right type and balance of nutrients such as essential fatty acids, amino acids, glucose, vitamins and minerals. The brain is the fastest growing organ in young children. At birth the weight of the brain is approximately 400g, increasing to 1,200g by three years of age, and to 1,400g by adulthood.
The brain needs about 20 per cent of our daily calories to function well. The neurons are more susceptible than the other parts of the body to both deficiencies and excesses. Fish is good for our brains. If your child doesn’t like oily fish (tuna, salmon, sardines and mackerel) try mixing a tablespoon of ground linseeds into their breakfast cereal or use omega 3-enriched milk. A fish oil supplement is the next best thing.
QUICK BREAKFAST IDEAS
Children who eat breakfast tend to perform better in school. Children simply don’t concentrate well when they are hungry. Many studies have demonstrated that breakfast eaters are likely to achieve higher grades, pay closer attention, participate more in class discussions and manage more complex academic problems than breakfast skippers. | | | ■ A small glass of fruit juice and a bowl of breakfast cereal with low fat fortified milk (pick a high-fibre cereal, without lots of added sugar).
■ Wholemeal toast topped with boiled or poached egg.
■ Porridge with a chopped banana and a little honey and cool milk (let them add raisins or dried fruit if they prefer).
■ Probiotic fruit yogurt and some wholemeal toast and high-fruit jam. | | | | Children can also be chronically tired, not because they’ve had a few late nights but because they’re not eating enough iron-containing foods. Fortified cereals are good sources of iron. The iron in cereal is better absorbed with a vitamin C-rich chopped kiwi or when a small glass of vitamin C-rich orange juice is added to the breakfast meal. | | | | | HEALTHY LUNCHBOX IDEAS
If you are including snack foods in the lunchbox, make them count nutritionally. For instance, some sugary foods also supply other important nutrients as well. An example would be home-made muffins or biscuits.
These can contain some iron (found in dried fruit) or mineral-rich seeds andnuts. It’s a good idea to give them a personal water bottle too.
Ordinary tap water in “cool” water bottles increases its appeal. But the water must be cold!
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DAY ONE
Small carton of milk
Peanut butter and banana sandwich
Pot of strawberry fromage frais
An orange
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| | | DAY TWO
Flask of vegetable soup
Tuna and sweetcorn sandwich
Half a carrot sliced into sticks
Handful of seedless grapes
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| DAY THREE
Small carton of unsweetened
fruit juice
Roast beef slice and cucumber
sandwich in a ciabatta roll
Bag of popcorn
Pear
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| DAY FOUR
Water bottle
Cheese and tomato on wholegrain
pitta bread
A pot of strawberry yogurt
An apple
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| DAY FIVE
Small bottle of fruit smoothie
Pitta bread filled with egg and
salad/ mixed salad leaves.
Pot of probiotic yogurt
A banana |
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| | | EXPLORING FLAVOUR
It’s virtually impossible to keep children away from “junk food” indefinitely, but in the home you can make the rule that there is more nutritious unprocessed food.
If you want a fussy child to taste something unusual, it might be worth avoiding offering it at meal times altogether. Instead make the distinction between “tasting” and “eating”, with tasting as a no-pressure opportunity to explore flavour. Young children may need to be offered a new food eight to 10 times before they accept it, yet many of us parents give up if the child has not accepted it after two or three attempts – persevere but don’t pressurise.
Incentive charts work very well for young children aged five to 10. Perhaps all family members can be encouraged to meet the five-a-day challenge and a family fun outing
planned with a small non-food prize to keep them motivated.
Eating out with friends can often socialise fussy children into trying a broader range of foods too. Ordering lots of small starters “tapas style” from the adult menu, allows children to experience a wide variety of flavours at the same time. It’s amazing what fussy children will try sometimes in a bid to emulate older cousins or friends. Parents who find it hard to “take charge” can be easily manipulated by children. So the first thing is to establish a routine around mealtimes.
■ Presentation is important when it comes to feeding kids. Pay attention to colour and texture and don’t be afraid to experiment with shape when preparing their foods.
■ Don’t love or reward your kids with foods, love and reward them with hugs, kisses and your time. Studies show that foods used as rewards become liked even more.
■ Set limits (don’t ban) on foods and drinks that are high in fat, sugar and salt. Teach your kids how to enjoy these foods occasionally.
■ Carry snacks with you, in your bag or the car, so that when little ones are hungry there is always a healthy option available.
■ Eat together. Lead by example. Actions speak louder than words. Show your child how much you enjoy nutritious foods yourself. | | |  | | | TEARS AT THE TABLE?
■ Food refusal is normal from time to time.
■ Check that children are not having unnecessary snacks too close to mealtimes.
■ When it’s clear a meal will not be eaten, avoid the tantrums. Remove the food and offer the child something nutritious later on. Don’t be tempted to let them fill up on dessert of a less nutritious meal.
■ You are responsible for what, when and where children eat. Your children are responsible for how much they eat. Let them decide when they have had enough. Don’t force them to clean their plates.
■ Serve small portions and let your child ask for more.
EXTRA CURRICULAR
■ Teach nutrition as you would a value. “We choose to eat this because we believe it’s right.”
■ Encourage your child’s school or crèche to draft a nutrition policy that promotes a healthy school environment. This could cover school lunches, the use of sweets and bars as a reward, tuck shops etc.
■ Assess the nutritional quality of “treats” served after games in clubs and schools. Suggest nutritious snacks and drinks.
■ Ask your school if it’s possible to offer more supervised lunch time for young children. Children eat better when they’re not rushed.
GO FOR YOUR LIFE
■ Tap into water every day: For healthy bodies and teeth, children need to drink water and limit sweet drinks, including fruit juice, fruit drinks, soft drinks, cordials, sport drinks, flavoured mineral water, energy drinks and flavoured milk.
■ Turn off, switch to play: Children need active play, so limit screen time, and make sure they have time to be active every day.
■ Plant fruit and veg in your lunchbox: fruit and vegetables provide essential nutrients, so colourful and crunchy vegetables and fruit should be an enjoyable part of every child’s day.
■ Limit “sometimes” foods: Foods and drinks high in fat, sugar and salt should only be consumed “sometimes”. Too many “sometimes” foods replace nutritious foods children need. | | | | |
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