{"id":17943,"date":"2022-01-28T09:44:09","date_gmt":"2022-01-28T07:44:09","guid":{"rendered":"https:\/\/getitmagazine.co.za\/ballito-umhlanga\/?p=17943"},"modified":"2024-01-09T08:46:07","modified_gmt":"2024-01-09T06:46:07","slug":"healthy-meals-healthy-kids","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/ballito-umhlanga\/blog\/2022\/01\/28\/healthy-meals-healthy-kids\/","title":{"rendered":"Healthy meals, healthy kids"},"content":{"rendered":"

Parenting is all about adapting and changing with our kids as they move from one stage to the next. Our children\u2019s school-going years are an important time for us to teach them the importance of healthy eating.<\/h3>\n

By the time they go to school, children are generally a little more open to trying different foods and are developing their foodie likes and dislikes. They are also starting to learn about different foods and their nutritional impact.<\/p>\n

According to Zelda Ackerman, a registered dietitian and spokesperson for the Association for Diabetics in SA (ADSA), the primary school-going age is an ideal time for parents to set their children up for a lifetime of healthy eating. \u201cWhat happens around food in both the home and school is really important to ensure optimal nutrition for growing bodies. It also impacts their ability to focus and learn in the classroom and achieve in sports and other physical activities.\u201d<\/p>\n

During your child\u2019s school-going years, it\u2019s essential to get a good start to the day in the form of a sufficient balanced breakfast. It\u2019s typical for school-going children to need to eat four to five times a day, which means their snacks are really important.
\nShe says what we pack in our kids\u2019 lunchboxes also depends on their age and after-school activities. Older children participating in late afternoon after school activities may need a morning snack, lunch and afternoon snack in their lunchbox.<\/p>\n

HOW TO PACK A HEALTHY LUNCHBOX<\/strong>
\n\u2022 Include high-fibre carbohydrates such as wholewheat bread, wholewheat wrap or high fibre crackers such as Provitas. Choosing a high fibre option ensures they stay fuller for longer, and have a more sustained level of energy;
\n\u2022 Add a fruit like an apple, naartjie, banana or nectarine;
\n\u2022 Pop in some vegetables such as sweet pepper strips, cucumber wedges or carrot sticks;
\n\u2022 Include a protein \u2013 a chicken mayo sandwich with the high-fibre bread or add chicken drumsticks, meatballs, biltong or cheese;
\n\u2022 Make sure they have their freshly filled up water bottle to meet their fluid needs. You can add a sprig of mint, a lemon slice or a few blueberries if they prefer flavoured water. Avoid sugar-sweetened beverages that contribute towards obesity and tooth decay;
\n\u2022 If your child will be having a longer school day, add extra portions of fruit and veg and raw nuts and consider a yoghurt or smoothie. Older kids may also need an extra sandwich and additional protein to help preserve lean muscle mass.<\/p>\n

\"\"<\/p>\n

TIPS FOR GETTING YOUR KIDS TO EAT BALANCED MEALS:<\/strong>
\nMake it fun<\/strong>
\nChildren often \u2018eat with their eyes\u2019, so presenting visually-appealing foods cut into fun shapes may entice them to try new foods.
\nGet them involved<\/strong>
\nCollaborating to prepare the daily lunchbox can help with combatting fears over foods and increase likeliness to try and eat healthier foods.
\nVariety is the spice of life<\/strong>
\nDifferent foods provide different nutrients, so offering an array of foods is key.
\nRespect their tastes<\/strong>
\nAlways offer them something you know they will eat in their lunchbox or plate, even if it is the same fruit or veg every day. Then, add a different fruit or vegetable with it. Children are more likely to try different foods if it is paired with a food they already like.
\nTalk about food and health<\/strong>
\nHealthy eating and a healthy lifestyle should be an ongoing conversation at home. Chat to your child about healthy eating, the demands on their bodies and how they are met by food and particular nutrients found in food. Understanding important nutrients and how they help their bodies shouldn\u2019t only be something they learn about in the classroom. Make healthy eating an enjoyable and shared family priority.
\nModel healthy eating<\/strong>
\nWhat we do is more important than what we say, and while they may not always listen to what we say, they are always observing what we do! Being their role model for healthy eating and a healthy lifestyle is one of the best ways you can help them become healthy eaters.<\/p>\n

Details:<\/strong> www.diabetessa.org.za<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Parenting is all about adapting and changing with our kids as they move from one stage to the next. Our children\u2019s school-going years are an important time for us to teach them the importance of healthy eating. By the time they go to school, children are generally a little more open to trying different foods […]<\/p>\n","protected":false},"author":115,"featured_media":18238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,10184],"tags":[5983,5888,5889,953,5982],"class_list":{"0":"post-17943","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-and-beauty","8":"category-kids","9":"tag-balanced-meal","10":"tag-diabetes","11":"tag-diabetes-sa","12":"tag-healthy-eating","13":"tag-lunchbox"},"yoast_head":"\nHealthy meals, healthy kids - Get It Ballito & Umhlanga<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/ballito-umhlanga\/blog\/2022\/01\/28\/healthy-meals-healthy-kids\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy meals, healthy kids - Get It Ballito & Umhlanga\" \/>\n<meta property=\"og:description\" content=\"Parenting is all about adapting and changing with our kids as they move from one stage to the next. 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