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by Megan Pentz-Kluyts (Registered Dietetics Consultant and Nutrition Coach)
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It's
back-to-school time again, and many families are preparing their children
with supplies, new school clothes and, in some cases, tutoring to
ensure a successful new academic year.
But one of the most important tools to provide to our children is
how to eat right.
A 2003 edition of the Journal of the American Dietetics Association
indicates that "good nutrition is linked to learning readiness
and academic achievement, as well as decreased discipline and emotional
problems. Healthy eating has demonstrated an improvement in school
results, class participation and reduced absenteeism."
Kids Assessment Pack:
Item number 9132 p33.55b421i480e421
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What's
the Concern?
Some
of the following problems in American children's diets have been
identified, and South African children seem to be following the same
trend.
Only 2% of school aged children meet the recommended proportion of
various food groups every day.
The recommended proportion of each meal and lunch box is a fistful
of carbohydrate-rich food (ideally those with a low glycaemic index
i.e. slow energy release), a palm-size portion of protein (preferably
low fat), and double the volume fruit and/ or vegetables.
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51% eat less than one serving of fruit a day.
Five to nine portions of fruit and vegetables are recommended.
All age groups have shifted from milk products to fizzy drinks.
Failure
to meet calcium requirements may hinder skeletal growth and bone mineralization
and increase the risk of bone fractures and osteoporosis later in
life.
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What
can you do?
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Children
are encouraged to especially eat more foods with fibre, protein, vitamins
E and C, calcium magnesium and potassium, as part of a balanced diet.
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Fibre:
Essential Nutrient for Digestion
Fibre does more than keep a kid’s digestive system in working order.
Regular intake of fibre-rich foods not only may curb your child’s
chances of developing heart disease and Type 2 diabetes later in life,
it helps sustain energy levels, too. Whole grains, legumes, fruits,
and vegetables are generally fibre-rich.
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Protein:
Essential Nutrients for Growth and Development
The cells of muscles, tendons, and ligaments are maintained with protein.
Good sources include lean meat, chicken, eggs and soya.
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Vitamin
C and E: Essential Nutrients for Immunity
Vitamin E protects against cell damage and bolsters a healthy immune
system. Vegetable oils, nuts and seed products are rich in vitamin
E and fat; green vegetables have vitamin E, but less.
Vitamin C helps protect against colds and flu. It also aids in the healing of wounds like bruises on knees and elbows. Choose
fresh fruit and vegetables to boost your child's intake.
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Calcium
and magnesium: Essential Nutrients for Bolstering Bone and Growth
Dairy foods are the best calcium sources. A mineral that's vital
for bolstering bone strength and development in growing children,
and promoting normal heart and muscle function and blood clotting.
Most children need three servings a day.
Magnesium participates in hundreds of bodily functions that keep a
child's body running smoothly. Plus, magnesium contributes to
a fracture-free skeleton by bolstering bone density. Nuts and seeds,
legumes, and whole grains are packed with magnesium.
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Potassium:
Essential Nutrient for Muscles
Potassium means more than orange juice and bananas. Every food has
potassium. In fact, meat, dairy and seafood are packed with the potassium
your child's body needs for normal heart rhythm, muscle function
and blood pressure. When it comes to getting enough potassium, the
fresher the food, the better.
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How to start?
Try by setting a good example. Ensure a healthy balanced breakfast
each day. Opt for three meals with healthy snacks in-between. Encourage
children to be involved in their own food preparation - making food
fun!
Most children spend at least a quarter of their waking day at school
- that's a quarter of their nutrition needs.
Six items to put into a lunch box:
- Fresh fruit
- Crunchy vegetables
- A dairy food - cheese, milk or yoghurt
- A protein food - slice of lean meat or hard boiled egg
- Starchy food - wholegrain bread, rolls, crackers or seed-loaf bread
- A bottle of water
Is my child getting the nutrition he or she deserves?
Regularly complete the Nutrilite Children's Food Assessment Chart
to find out.
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