September 2010
| Over to you ... March 2009 |
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"My little girl has just started school full-time but by the time she gets home she is absolutely ravenous and very irritable. I'm concerned that she is not eating enough during the day. What can I do to encourage her to eat the lunch and snacks I send her with?" SB, Surrey As you know childhood is an important time for growth and development. The early years are important for laying foundations for a strong healthy skeleton as well as providing the fuel and nutrients required to promote brain function. A well-balanced breakfast can really set her up for the day ahead, helping stabilise energy levels and sustaining attention levels. Porridge oats are great especially if the mornings are cold, flavour with a little Agave Nectar which is a lower GL option than honey. If your daughter prefers toast choose a wholegrain bread or one of the "half & half" options, top with a low sugar fruit spread such as Meridian's Blueberry spread or a nutrient packed nut butter (as long as allergy is not a problem) such as Carley's Cashew nut butter. Next check a few facts with your daughter's school. Firstly, is your daughter eating the portion of fruit she is entitled to under the Government's School Fruit & Vegetable scheme? This scheme entitles all children between the age of 4 and 6 years in an LEA maintained infant, primary and special school with a free piece of fruit or vegetable each school day. Secondly how long do the children get for lunch? Sometimes children prefer to get out in the playground with their new friends rather than sit inside with their lunch boxes. Does the School have a food policy which prohibits the inclusion of certain foods such as crisps, chocolate and fizzy drinks as well as foods containing common allergens such as nuts? Even if you don't send these treats with your daughter other parents might. Children are renowned for swapping foods so make sure your daughter is not exchanging her healthy lunch for that of her peers. Speak with the parents of some of your daughter's new friends to see if they are experiencing similar problems with their children. Once you have all this information re-consider what you are including in her lunchbox. One juice or smoothie counts as one of your daughters 5 a day so this is an easy way of getting these important antioxidants into your daughter's diet try one of the Fruit Hit Mango & Orange Smoothie. Choose easy to eat options such as a wholemeal wraps or pitta pockets. Fill with lean protein such as chicken, salmon or tuna with a nutritious spread such as tahini which is a great source of calcium and essential fats. Pasta or rice salads are popular options with children, combine rice or pasta with diced vegetables, some cheese cubes or chunks of tuna. Sprinkle with some Munchy Seeds to ensure your daughter gets some of the essential fats she needs for adequate brain function. Portable snacks that your daughter can carry into the playground can be helpful - consider Nairn's Oat Bakes which are a healthier alternative to potato crisps or Nakd's Amazin Raisins which count as one of your daughter's 5 a day. |