Article written by: Vanessa Laird - Calanna Pharmacy Naturopath
A new year, a fresh start! So let’s gets the kids ready for a fantastic year at school. One of the best ways to help your child be happy, confident and passionate about learning is to make sure their bodies and minds are healthy and active. So how do we go about achieving this?
The first step is to provide a nutritious meal for your child that is interesting, healthy and varied. Food is such an important ingredient when it comes to health and wellbeing. It can either be medicinal where it helps to keep the body and mind fit, sharp and vital or it can be damaging and energy depleting. Establishing a good relationship with food is a great way to provide empowerment to your child and to the rest of the family.
Guidelines to Help Develop a Positive Relationship with Healthy Food:
• Limit the amount of sugar and processed foods you keep at home.
• Get everyone involved in the process. Make it a fun and a valuable process so that everyone has a sense of purpose.
• Spend quality time talking to your family about the importance of good nutrition. Talk to them about how healthy dietary choices helps keep the body, mind and general wellbeing; strong, vital and prevents them from getting sick.
• Nutritional activities may include: putting together a shopping list, shopping, preparing snacks and meals.
• Let your children choose their foods. Empower your child to take responsibility for the food choices they make. Provide only health food choices for your child. Make up a list/menu and ask them what they would like to have.
• Avoid going shopping when you or your children are hungry. This will make shopping a more pleasurable experience.
• Junk food is fine on occasions. Once a week treats a perfectly ok.
Lunch Box Suggestions:
• Hummus/avocado or guacamole dip on chicken/salmon/beef wrap, served with thin strips of cucumber, carrot and sprouts.
• Fried vegetable fitter, served with natural yogurt/lemon/cucumber dressing. (add honey if needed) Make into a roll or sandwich if you wish. Puree the vegetables; make sure you include green leafy vegetables such as baby spinach, kale &/or Asian greens.
• Home Made pizza: Gluten Free wraps or wholemeal pita (Lebanese bread) topped with vegetable/tomato sauce (blended). Add desired toppings with cheese.
• Wholegrain pasta with tomato based sauce w/ added blended vegetables. Add beef, chicken or chickpeas. Top with cheese.
• Crunchy muesli muffins or berry muffins
• Frozen fruit makes a healthy icy cold treat/ Seasonal fresh fruit salads served with natural yoghurt, honey and cinnamon.
• Wholegrain crackers with vegemite & cheese and celery sticks (filled with cream cheese)
Another important back to school tip is to make sure your children are sun smart! Queensland is the number one place in the world, known for the high prevalence of skin cancer. It is imperative that we teach our children about prevention and to ‘slip, slop and slap.’ Always make sure they have a hat with them and sunscreen. Keep in mind though, that a small dose of sunlight is healthy and provides us with the essential micronutrient vitamin D, but not to over do it.
There are a few natural sunscreens out on the market that contain Zinc oxide; these include UV Natural SPF30+, Natural Instinct Sunscreen SPF30+ and Soleo Organic Sunscreen SPF30+. Zinc Oxide blocks the ability of Ultra-Violet Radiation (both UV-A and UV-B forms) to infiltrate the Skin.
The key to achieving and maintaining optimal health is prevention.
References:
1. Orwin, M. (2004). Slim for Life for Children. Centre for Creative Healing, Victoria, Australia.
2. Seinfeld, J. (2007). Deceptively Delicious. Melcher Media, New York, USA.
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