9 Steps to Power your Kid’s Nutrition
Rearing a child can be such great fun. We see this little human being grow from a tiny baby into a little person that grows up before our very eyes.
This little person gets involved in all types of activities and mischief and gives us great entertainment, love and fun. They really add so much to our life.
It’s our job to look out for them and make sure that their growth, education and character-building happens as it should.
We look after their growth by feeding them the right food to help them perform best both in school and at play.
However this can be a challenge with many children today being ‘fussy eaters’ driven to eat an increasing amount of junk food, tempted by appealing fast food advertising.
Unfortunately there is a price for this with one in every five children now being classified as being overweight in Ireland. The figures are probably similar in other developed countries.
The World Health Organization state that the fundamental causes of obesity and overweight are:
- Increased consumption of energy-dense foods that are high in fat and sugars.
- Increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.
Do we really want our little ones to be teased about their weight by their classmates? This is a burden that can often continue throughout the rest of their lives.
It is also interesting to note that the food that makes us fat also acts to impair cognition. Not a very good idea if we want our child to be mentally at their best for their studies. Diet-Induced Cognitive Deficits Report
This can stack the odds against them having a happy healthy life.
What can we do then to have our children at their physical and mental best?
9 Steps to Power your Kids Nutrition
- Reduce or preferably cut out, your child’s intake of sugar and junk food.
- Include more natural wholesome foods in their diet: meat, fish, free range poultry and eggs, fresh fruit and vegetables, whole grains: oatmeal, brown rice, wholegrain brown bread, wholemeal pasta, dairy products, nuts, peas, beans, lentils, etc.
- Make sure they have a healthy nutritious breakfast before they go into school.
- Include some fresh fruit and wholemeal bread sandwiches in their lunch-box for school.
- Try switching to tasty healthy alternatives to junk foods.
- Encourage periods of outdoor exercise every day: playing in the park, going for a walk, playing outside with their friends etc.
- Limit screen time on computers/phones.
- Get them to take up a sport: football, camogie, martial arts, etc.
- Encourage their creativity in whatever field that they have natural talent in.
These steps can be a great support to you in helping your child be at their best. Try them and watch the magic happen.
As mentioned above one very good way to get your child eating better is to give them tasty healthy alternatives.
This would include:
Switching sugar laden cereals for straight oatmeal (try soaking some dried figs overnight and adding these and a handful of pecan nuts to the porridge)
Rather than going for cheap fatty burgers, switch to round steak mince and make your own healthy version.
Make healthier fries by basting the sliced potatoes in olive oil and baking in the oven.
Instead of having white rice with your curry try using brown rice (it’s nutty like texture adds some real flavour to it).
Make your own sugar-free jelly by boiling some pressed apple juice, pour it into a bowl, then add some powdered gelatine and stir until dissolved. Leave it to set overnight. Use kefir or yogurt as a tasty cream substitute with this.
For ice-cream lovers a great alternative is a very tasty protein food-shake called Proform from Tony Quinn Educohealth.
This delicious tasting protein food-shake is high in bone-building protein and calcium and also plays an important role in the muscle growth of children. (Good muscle tone is a great cornerstone in helping them look their best).
It’s also an ideal support for them if they are exercising to help supply much needed protein for their exercise needs.
Once they taste the creamy sweet smoothness of the Vanilla, Strawberry or Real Cocoa they will become firm fans of these tasty treats.
A High-Protein, Low-Carb, Low Fat Treat
Proform protein food-shakes are a natural dairy based protein made from casein the substance from which cheese is made.
Unlike cheese which can have added salt and fat, the Proform protein-shakes are low in fat and carbohydrates and can help play a big role in having our little ones operating at their best.
It is a delicious nutritional support for them during the growing years.
In the meantime please try and follow the steps above as they can prove invaluable to our little ones health.
When you see them out enjoying themselves playing on the street, in the local playground, in the park, etc, the look of joy in their faces will make it all so worthwhile.
You will be delighted that you helped naturally stack the odds in their favour for them to be their happiest, healthiest selves.
9 Steps to Power your Kids Nutrition by Hugh Chambers
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