back to school

A healthy school year ahead

Its that time of year again! And what an amazing Summer it was! School bags by the door again and the school lunches to be made. After a litany of BBQs, picnics & ice-cream, we are all looking forward to a bit of routine I think. We all know how difficult it can be to get kids to eat healthy all of the time, but at this time of year especially we really need to build them up with cooler temperatures on the way and cold & flu season approaching.

Eating a colourful varied diet full of natural wholefoods, like fruit, veg, wholegrains, good protein sources, good fats, and free of refined foods and sugars is going to give kids all they need to get through the day, growing and functioning as they need to be. These foods packed with micro-nutrients, omegas, phyto-nutrients are essential for the proper functioning of their bodies and brains.

Another good rule of thumb is to ensure they are getting enough protein. Including protein in their meals & snacks is going to keep blood sugar balanced & will keep them full for longer as well as giving them the much needed amino acids they need so badly.

Heres some practical ways to make it a healthy school ahead for them!

Breakfast:

Most important! Start the day with a good healthy breakfast. Ditch the refined carbs and make that a great sustaining breakfast that is going to get them through the morning and build those bodies.

Eggs are a fantastic start to the day and a true ‘super’ food, everything in there from protein to good fats, perfect brain food! Eggs are a great protein source for them, sending them off on their day ahead. Boiling some the night before is a very handy way to save time. Or scrambled in the microwave takes just 2 minutes!

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Make fruit a regular feature at the breakfast table, maybe a bowl of fruit salad, even just the fruit bowl itself, and let them take their pick. Lots of colourful fruit and berries included in their breakfast is going to give them a great nutrient boost to start the day. Warming a few berries, with a little honey, can make a very tasty ‘jam’ for toast or porridge.

Oats makes a great base for breakfast that you can add to and make your own. As muesli or as porridge, you could lay out a few little containers of ‘toppings’ and let them work away themselves, with fruit, berries, dried fruit, nuts, seeds, fruit puree. Oat based breakfast bars are a great one that can be made ahead of time, to make things easier on those busy or fussy mornings!

Pancakes made using banana and egg simply, or with oats added too are a fantastic flour-less option.

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Milk is a staple of most breakfasts. You can have fun trying out different milks with them trying all the different tastes and seeing what they like.

Smoothies and juices made from veg and fruit are a great way to get lots of nutrients into kids in the morning. Veg like pak choi, spinach, lettuce, cucumber, carrot, generally go undetected when mised with apple or orange. Our favourites are carrot spinach and orange or also pakchoi, cucumber & apple with a little cinnamon goes down well. A smoothie left very thick without adding any water can be a breakfast smoothie bowl , eaten with a spoon. You can add things here again like porridge oats, nuts, seeds.

Probiotics are a good thing to include in the morning at this time of year, they can really boost their digestion, immune systems & health. Especially with all the bugs going around at school, this will help their defences. Good probiotic yogurt and kefir are good or probiotic powder is pretty much tasteless and so handy for throwing into their breakfast or smoothie.

Lunch

Lunchboxes is a place where most of us get stuck in a bit of a rut, maybe sending them same thing day after day to avoid it coming back uneaten! Top tips would be to have a lot of little Tupperware containers at hand, so handy for all little snacks, like berries, nuts, fruit, etc Include lots of different colours. Change things up, like using different kinds of breads or crackers or rice cakes. Wholegrain pasta in a mini thermos is nice for a novelty.

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It’s a great idea to get the kids involved in making their own lunch and talking to them about lunch time in school, how does it go, what do other people bring, is there something else they have seen that you could get for them (within reason of course!). Making snacks in bulk once a week is a great idea so they are on hand when you need them. Oat cookies, breakfast bars, flapjacks are great options that will keep them going all day.

Dinner

Having something ready for when they come in is a good way to stop them looking for rubbish, if dinner is not till later. A plate of veg sticks and hummus or nice warming soup are good ones.

At dinner make a choice of colourful veg a staple at meal times, a great way to get kids picking away.

Hidden veg sauces are a great way to squeeze veg into their diets unbeknowns to them. Just sautee off garlic, onion and any veg of your choice. Cook it down, then add meat if you wish, maybe turkey mince, some passata and tomato paste, some seasoning and a touch of honey. Then blend and you are left with a bolognese style sauce, that is secretly packed with veg and goodness!!

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Eggs again are great at any meal. They are a fantastic protein source and so handy to add veg to, in say an omelette or fritatta or even egg muffins.

Turkey is a great meat to use for kids. Its a brilliant source of protein. You can buy it minced and it is so handy to make into burgers or hot dogs.

Oily fish is very important for their omega 3 intake, essential for the developing brains and bodies. Salon & mackerel are great sources. If they are not inclined, an omega 3 supplement would be a good idea for the Autumn.

Using veg as a base is great, whether it be a sweet potato or a pepper for stuffing or a courgette slice length ways and topped like a pizza.

Sweet potato or courgette fries are a great substitute for chips. Or sweet potato mash is another great side. Simply changing to brown rice or pasta or quinoa will be another great boost to their nutrients.

 

Snacks/Treats

We are surrounded by treats; shops, in friend’s houses, at parties, doting grandparents! The list goes on. One easy trick is if its not in the house they cant ask for it.  Often parents want to avoid a battle, and looking for the peaceful way, let kids to have what they want. But what they want is not necessarily what they need! A good moto I think is if they are eating very well 80-90% of the time, then they can afford to have a little treat now and again, often referred to as the 80:20 rule. Back in the day a ‘treat’ would have been an occassional nice thing, not something we had every day or even a few times a day like seems to be the case nowadays. Most schools now have a healthy eating policy which means treats are only allowed once a week, which is great.

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Fruit is great for snacks and treats. Simple fruit on its own, or in a fruit salad. Fruit kebabs are great, and kids can have fun putting their own ones together. Melted dark chocolate is great for dipping fruit into. Or even dip fruit in and then chill it, so you have chocolate covered banana slices or mandarins segments, these go down very well. Apples or pears and nut butter is another great one. A spiraliser or a mandolin too are great tools to have in your kitchen, apple noodles or chips are great.

Veg is also great. Raw veg sticks with hummus or dip of their choice is a brilliant one. Courgette noodles are great and its fun making them, they can be cooked in a tomato sauce they can be passed as spaghetti. Doing different things with veg can mix it up a bit too, grated, slicing, noodles, raw, cooked, gets them used to al the different tastes and textures and will help broaden their palettes.

Popcorn is a handy wholegrain snack, Kelkin do a nice one you can make yourself. Kids love watching it popping in the pot!

Nut butter/homemade Nutella can easily be made in a Nutribullet, kids will be amazed to watch it changing from nuts to butter. Almond butter is so easy to make, a good tip is to lightly roast the nuts first. For the Nutella do the same with hazelnuts and then add some cacao powder and a little honey.

It can be very challenging dealing with fussy eaters. Top tips would be to persist, try and try things again, it could take up to 15 times for them to try something and like it. Giving options works well so if they say they don’t like something you could say ok ‘well the options are broccoli or carrots’, rather than ‘you have to eat broccoli’ they usually choose one or the other, a good way to get them trying things, without them feeling forced, can make them feel grown up and like they have a say or a choice. Discussing it with them, making table rules like everyone needs to try things, they can always spit it out if they don’t like it but they must try it, this sort of thing can be good for getting them used to different tastes and not afraid of trying new things. Having fun with food is another great touchy-feely way of getting kids interested in nutrition, things like food art, funny faces, building their own sandwich, making their own pizza, taste tests (blindfolded for the brave!), build fruit kebabs or fruit flowers, this sort of thing.

Nutrition and wellness coaching - fussy eaters

While you would prefer them to be getting their nutrients from food, if you fear they are not a good quality multivitamin may be a good idea for these few months to boost them.

Best of luck with the year ahead. Wishing you good health!