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Child Health Tips>
Back to School Can Be Nutritious
BACK TO SCHOOL CAN BE NUTRITIOUS
It’s that time of year again; time to go back to
school. The school supplies, the new clothes and trying to
figure out what to feed the kids before and during school.
Can healthy food choices really make a difference in the
learning and concentration of your child? Numerous studies
have been done on this subject. The Brain needs a constant
supply of fuel to be able to function properly, which means
not skipping meals and properly balancing the meals will
make a difference in your child’s learning and remembering
what he/she has learned. Breakfast is the most important
meal of the day; lunch will provide the balancing energy to
keep things rolling and snacks can also be nutritious.
The first meal of the day is Breakfast; breakfast
provides the fuel for the day and breaks the fast from the
night’s sleep. Many people eat only sugary cereals, made
with white flour, sugar and artificial flavours and
colours. If you do choose to feed your family cereals
choose ones with whole grains, with low sugars and high
fibers. The energy will be released more slowly into the
body, providing a more balanced start to the day. Nature’s
Path makes a large line of wholesome cereals. If you do
suspect a milk allergy, try some of the alternatives such
as: soya, rice, potatoe or almond milks. Adding sliced
bananas or berries to the top provides more nutrition.
Whole grain pancakes or waffles are also a great choice;
just use maple syrup or pureed fruit for the top. Sprouted
Grain breads can be toasted and nut butters, along with
fruit spreads can be spread on top. If you use peanut
butter check to make sure there is no sugars, corn syrup,
or hydrogenated oils added. Fruit spreads are made with a
lot less sugar. A good natural yogurt can also be eaten
with the toast, pancakes or waffles. If your child is not
a big eater give them fruit and the natural yogurt for
their breakfast. If your child is a fussy eater, try a
blender drink with banana, frozen berries, protein powder,
a little flax oil, yogurt and milk, or one of the milk
alternatives.
School Lunches can also be made more nutritious; by
using the whole grain sprouted wheat breads. Add sliced
cucumber, lettuce, cheese and meats. If your child will
not eat this then make a peanut butter and banana sandwich
on the sprouted grain breads. Or how about whole grain
“Kashi” crackers and cheese? Mini carrots and other
vegetables and fruits are also great additions; find out
what your child likes. Whole grain fig bars and 100% real
juice boxes, or at least natural juice boxes are good
choices. Dole and Ceres make 100%, no added sugar juice
boxes and Minute Maid and Five Alive make real juices with
added sugar.
You might not be able to get your child to change to
healthy eating overnight, but start slow, one thing at a
time. Try changing the juice first, then the breads and go
on from there. Make sure your child has fresh, pure water
throughout the day. Read the labels and stay away from
things with artificial colours, flavours, aspartame, Msg,
sucrolose, corn syrup and a list of chemicals you can’t
even read. Start this year to make Back to School Nutritious
ama1153@yahoo.ca
www.healthbrights.com
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