Feeding Your Children Better

Top Tips and Advice

Watch the Sugar...

Have your heard of the Glycemic Index? It's essential if you want your child to maintain steady energy through the day, avoid mood swings and be more focused at school. The Glycemic Index or GI is a measure of how long your body takes to convert carbohydrate into glucose. Foods that quickly turn into glucose-high GI foods cause a sharp rise in your blood sugars and rapid insulin response. Your blood sugars fall again after the insulin has stored the glucose in your cells leading to a slump in energy levels. Foods that convert slowly into glucose-low GI foods cause a more gentle production of insulin and a longer lasting energy source. Stable blood sugars are one of the main factors that make a low GI diet good for weight control because stable blood sugars and sustained energy levels are linked to less cravings. However the GI is a measure of the quality of the foods not the quantity of carb they contain. Glycemic Load or GL takes into account the amount of carbohydrate a food contains per portion size so is more useful in practical terms.

GL ratings are as follows:

	Low	=	10 or less
	Medium	=	11 to 19
	High	=	20 or more

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What Are Our Children Eating?

Dietary surveys show that the food most commonly eaten by children is white bread, biscuits, savoury snacks, potatoes, chips, chocolate and fizzy drinks. In fact biscuits and sweets are four times more likely to be eaten than green vegetables! In general, children and teenagers eat too few vegetables, fruit, dairy foods, fish and lean meats. They have also become less active. As a result, being overweight and obesity are on the increase. Many children and teenagers have worryingly low intakes of minerals such as zinc, iron, calcium and magnesium. This isn't surprising considering children's food preferences. A poorly balanced diet (especially when combined with low activity levels) could affect their future health by increasing the risk of osteoporosis, heart disease and obesity. In the short term, it may affect concentration, energy levels, immunity and cholesterol levels. Teenage diets, especially those of teenage girls, seem to fare most poorly of all. This is unfortunate because increased nutrition is needed during growth spurts and the onset of puberty. About 95 per cent of the maximum strength of the skeleton is laid down by late teens, and the onset of menstruation means girls' iron requirements almost double. Eating habits change too. Social lives mean skipped meals or snacks on the run; dieting and body image concerns are common, as is experimentation with food fads. Physical activity levels can be low too. Start today to improve their diet – buy Tasty Treats for Healthy Kids Recipe Booklet

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Tips For Parents And Carers

• Be a good role model - it will help your health and weight too.
• Make sure you have a good basic knowledge of what a healthy diet is and ways to be more active.
• Ensure your child understands how their body changes as it develops, and that healthy lifestyle changes are to help their skin and health and are not about appearance.
• Recognize that we're all different shapes and sizes and examine your own feelings and comments about your weight and shape, and other people's.
• Help your child find something they're good at and enjoy to boost their self-worth.
• Encourage the whole family to follow the same flexible healthy behaviours, rather than single one child out. Eat together whenever you can - eating is social as well as nourishing. Watch portion sizes for the whole family.
• Try not to let food become a power struggle, nor a means of reward or punishment.

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Getting Children to Try New Foods

• If a child seems reluctant to eat certain fruit and vegetables, try mixing them with foods they already like such as yogurt, rice or mashed potato.
• Show children a new food a few times before you give it to them to try. Offer new food to children as often as possible. If they refuse the food, wait a few days then try again.
• Try to make meals a social occasion, eating the same food as your children, at the same time.
• Encourage children to help prepare new foods as they will be more likely to try them. Get them to peel, chop and grate fruits and vegetables and talk about the different colours and textures.
• Remember that a taste for a young child can be as small as half a teaspoon.
• Only offer one new food at a time. Serve an unfamiliar food with other familiar ones.
• Continue to offer nutritious foods despite children's resistance.
• Have reluctant food tasters sit with an enthusiastic friend.
• Children prefer brightly coloured foods with mild flavours and interesting textures.
• For very young children try giving food special names such as calling broccoli 'mini trees'.

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The Importance Of Fruit And Veg

We all know we should be eating more fruit and vegetables each day. Packed full of nutrients, low in fat and calories and a great source of fibre. They are also one of the best ways to reduce the risk of cancer and protect against heart disease. The latest government surveys show adults eat an average of just three portions of fruit and veg a day compared to the recommended 5 a day. Even more worryingly children were eating less than half the recommended number of portions and one in five children didn't eat any fruit at all. Our eating habits and preferences are formed in the first few years of life, so ideally children should enjoy a wide range of foods as early as possible. But don't panic – it's never too late to start. Try and include 3 fruits and 3 vegetables a day for your child and keep it varied to ensure a wide range of nutrients and phytochemicals.

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Getting Their Daily Dairy

Most dairy foods are low GI but they can also be high in saturated fats. Go for reduced fat varieties such as semi-skimmed milk, low fat yogurt, lower fat cheeses. Low fat products are just as high in nutrients such as calcium as the full fat varieties. Aim for 2-3 portions per day. Examples of one portion are:

• 1 carton 150g natural yogurt
• 1/3 pint skimmed or semi-skimmed milk
• 30g (1oz) cheese

Lower fat types include feta, mozzarella, ricotta, Brie, Camembert, Gouda, Edam, soft goats cheese, reduced fat hard cheese Remember too other good sources include cottage cheese, fromage frais, low fat soft cheese

Remember that children under two years old should be given full fat milk and dairy products as they need the extra calories and fat for their growing bodies.

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Healthy Breakfasts

This is a very important meal - not only does it break the overnight fast, but it can provide essential nutrients, too. Breakfast cereals are a good choice but be careful to opt for ones without lots of added sugar. This is a nutrient-packed meal, which will provide starchy carbohydrates, vitamins, calcium, iron and protein. Some of the best choices are homemade muesli, porridge, grapenuts, homemade granola, ready brek (without added sugar), wholegrain cereals such as bite size or weetabix. Try to include fruit with breakfast as part of the 5 a day. Other suggestions: cheese and tomato on grainy toast, platter of fruits and ham and cheese, breakfast smoothies and oat cakes, fruit salad with yogurt and seeds, homemade granola, peanut butter (no added sugar) mixed with a grated apple on toast. Try and include some protein, whether it is nuts, seeds in cereals or ground up and mixed in, yogurt and ground seeds in smoothies, poached or boiled egg, sardines, pate or chunks of cheese. Protein will help to slow the rate at which glucose is released into the blood stream and by doing so will ensure longer lasting energy.

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Lunches

What and how much your kids eat at lunch can make or break their energy levels and behaviour for the rest of the day. A recent survey of school lunchboxes published in 2003 revealed 9 out of 10 contained too much saturated fat, salt and sugar. Opt for fruit, vegetables and protein-rich foods. These will provide the essential nutrients, maintain steady blood sugar levels, keeping them alert. Proteins also encourage the body to produce endorphins, mood enhancing hormones which enhance alertness. Packing a healthy lunch that your child will eat is not as difficult as it may seem. Variety is important so that boredom doesn't set in. It's a good idea to let your kids help make the lunch too. Each week get them to try something new but involve them in the process of choosing foods. It is also a great opportunity to get some of your 5 a day included, for example:

• Warming Soup: Make a large batch of vegetable, bean or lentil soup and freeze in smaller portions. A great winter warmer for lunch and after school snacks
• Fruit and Vegetable Skewers: Skewer wedges of pineapple, cherry tomato, mushrooms, peppers, grapes with chunks of cheese
• Fruity Cottage Cheese: Add some chopped dried dates or apricots to a pot of low fat cottage cheese and serve with crackers or crispbreads
• Vegetable Quiches: Protein packed and a great way to disguise veg
• Make Your Own Fruit Spreads: A great alternative to jam. Soak some dried apricots in a little orange juice overnight. Simmer until tender and puree until smooth. You can also stir a spoonful into plain yogurt for a healthy dessert
• Veggies in the Sandwiches: Try and include some vegetables in the sandwiches. Roasted pepper, grated carrot, sweetcorn, lettuce, tomato, cucumber, grated courgette. All can be mixed up with a filling and a little soured cream, yogurt, tahini or mayonnaise
• Bean and Pasta Salads
• Dips with Crudities
• Houmous and Oatcakes
• Use Avocado as a Spread: Gently mash the flesh of an avocado with a little lemon juice, worcestershire sauce and tabasco sauce and spread a layer in a sandwich then top with ham and lettuce

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Sandwiches

Sandwiches can be fun but make sure you use the best possible ingredients. Wholegrain, seeded breads, pumpernickel, rye breads, wholemeal pittas, tortillas, wholegrain muffins or bagels are all good choices. Avoid refined white flour products which offer little in the way of nutrients and will release sugar into the body too quickly resulting in a sudden energy peak and then a crash in energy levels later.

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Stuck for fillings? Try these

• Salmon and Cucumber: Combine tinned salmon with chopped seeded cucumber, a little lemon juice and 1tbsp yogurt or soured cream.
• Tuna and Carrot: Combine tinned tuna with a little grated carrot, chopped parsley and 1 tbsp mayonnaise.
• Mexican Topping: Mash some avocado with 1tsp lemon juice. Spread some refried beans (can) (or simply use a can of kidney beans in a chilli sauce and mash them up a bit) over some pitta or bread top with the avocado and then a little chopped tomato.
• Greek Topping: Try 1tbsp cream cheese with 1tbsp coarsely chopped black olives.
• Cheese and Veg: Combine grated cheese with some grated carrot and celery and mix in 1tbsp soured cream or yogurt.
• Fruit and Nut: Spread one slice of bread with tahini or nut butters (if allowed). Top with 1tbsp raisins and half a chopped banana. Top with the other slice of bread.

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Main Meals

Main meals for children can be fun and exciting. Always keep portion sizes small and add plenty of vegetables to each meal. Keep to wholegrains as much as possible which provide more nutrients and will keep their energy levels more even. Experiment with different shapes of pastas, rice, breads, and try other grains such as millet, quinoa, buckwheat, cornmeal. Beans, pulses and vegetables can all be added to soups, stews and casseroles to add extra protein, nutrients and fibre. Try and make sure your child eats oily fish 1-2 times a week whether as a fish pie, risotto, salmon nuggets, sardines on toast, mackerel pate etc.

Never add too many different items to your child's plate – it can be too daunting and always keep something familiar on their plate, which they like and are happy to eat.

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Snack Attack

Snacks can be healthy and for children very important to keep energy levels stable through the day. However many children fill themselves up with high sugar, high fatty foods at the expense of nutirtous alternatives and then skip meals so losing out on valuable nutrients later.

For great meal and snack ideas, buy Tasty Treats for Healthy Kids Recipe Booklet

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