So, the holidays are over and it is time to go back to school. Or, maybe your child is just starting? It is an exciting time and a lot of new things are happening.
New friends, new teachers, new classes etc. And, the kids grow so quickly – both mentally and physically… This all leads to an increased requirement for energy, and therefore a healthy, well-balanced and varied diet is very important
Breakfast plays a key role
It is recommended that children (and adults also) always eat breakfast!
When you eat breakfast you restore your glucose levels. This is essential for the brain to function at its best. So when you eat breakfast it can improve your memory and concentration levels so that you will perform better throughout the day. Breakfast also improves your mood, making your happier and lowering your stress levels. Eating a well-balanced breakfast every day can improve attainment, behaviour and has been linked to improved grades. It simply offers the best possibilities for a great day at school.
The best breakfast is the one, which combines good carbs and fibre with some protein and healthy fatty acids. Let’s mention a couple of examples here:
- Good carbs and fibres (Grapefruit, kiwi, apple, banana, melon, blue berries, strawberries, broccoli, cabbage, mushrooms, peppers, beans, wholegrain cereals and bread, oats, brown rice, noodles etc.)
- Protein (Eggs, fresh fish, chicken, yoghurt, low fat cheese, fresh milk)
- Healthy fatty acids (Almonds, nuts, olive oil, avocado, chia seeds)
Make it easy to eat healthy during a busy day at school
Your children spend a lot of hours in school every day. Energy demands are high, both physically and mentally – and there is increased risk of hunger strikes, mood dips and failure to concentrate. Therefore, it is important that your children’s lunch is nourishing and provides good energy to last throughout the afternoon
Sleep is important too
Make sure your children go to bed at a proper time every night (also during weekends). Children need a lot more sleep than you – or they – realize. And it is during their sleep, that their brain and body recover and grow.
Quote from Karina:
“I make the kids’ lunch boxes in the evening. That way I save time in the morning, and instead have time to sit down and eat a good breakfast with my children. It’s a great start to the day, and we all really love it”.
Sleep is important too…
Tips for a healthy lunch:
• Your children don’t want to spend a lot of time eating during their breaks – football, playtime and friends are just more exciting. So, make sure that their lunch is easy to access and eat. Pack small boxes with peeled and sliced fruit. Provide small portions with plenty of variety. Simply make it easy to eat the food.
• Pack lunches that are easy to carry, and avoid messy and mushy foods – children don’t like it when their food is mixed together.
• Lunch should – as breakfast – include both good carbs and fiber, some protein and healthy fatty acids. Children’s meals need to include a variety of foods to meet their nutritional needs.
• Encourage your children to eat plenty of vegetables, legumes and fruit
• Choose water as the main drink.
Did you know
- That a child until they reach 18 years of age, will have their body weight increased by 20 times? Their muscles grow bigger, and their bones grow longer and stronger.
- That different coloured fruit and veggies often have different health benefits? So try and have as many different colours as you can.
- That several reports show that improved nutrition in schools leads to increased focus and attention, improved test scores and better classroom behaviour.