Our Nutrition Mission by Jennifer Harvey

Our resident healthy eating campaigner, Jennifer Harvey, has put together some simple no nonsense advice on healthy eating. 

And each month Jennifer will add a quick, easy to follow nutritional recipe. This will range from deliciously healthy meals to scrumptious snacks, all of which are so simple to prepare your child can cook with you.  Remember eating should be an enjoyable and pleasurable experience for children, so make meal times an occasion!

According to statistics from the most recent large-scale survey in the UK shockingly reveal that 25 percent of boys and 33 percent of girls aged between two and 19 years are now overweight or obese and there’s little sign the incidence is slowing. Obesity currently costs the country around £2 billion annually and shortens lives by nine years, due to the associated health problems. The World Health Organisation has acknowledged that child obesity is sweeping the world and is a major public health problem. Being overweight or obese during childhood is a health concern in itself, but can also lead to physical and mental health problems in later life, such as heart disease, diabetes, osteoarthritis, low self-esteem and depression.

Encouraging your child to choose a healthy, balanced diet will ensure that they obtain the wide range of nutrients they need to stay healthy. The 5 essential groups are as follows:

Fruit and Vegetables

Choose fresh, frozen, tinned or dried. Try not to add sugar or choose fruit in syrup. Five portions of fruit and vegetables (400g) should be eaten a day. These foods contain antioxidants which can can help to prevent some cancers and heart disease  , including vitamins A and C which is important for helping to fight infections, helping wounds to heal, and keeping skin and gums healthy, not to mention some minerals and fibre which helps in avoiding constipation and keeping our digestive system healthy.

Bread, Potatoes, Cereal, Pasta and Rice

These foods provide energy and fibre. Bread and other cereals are an important source of some of the B vitamins and minerals like iron. Wholemeal types are particularly good sources of fibre. The B vitamins are important for releasing energy from the foods we eat, for a healthy nervous system and for healthy blood. Iron helps to prevent anaemia, which causes tiredness, and can cause poor concentration and irritability. Research has shown that children who regularly eat breakfast have better standardized test scores, better behaviour, and are less hyperactive than children who skip breakfast. When comparing low glycemic index (GI) breakfasts to high GI breakfasts research also shows that children who eat high GI breakfasts (sugary breakfasts) tend to eat more at lunch.

Dairy Produce, Meat, Fish and Pulses

Moderate amounts of meat, fish and alternatives are needed. These foods contain protein, fats, minerals like iron, and zinc and vitamins such as the B vitamins. Protein helps us to grow, to build strength and enables the body to repair itself. Meat, (particularly red meat), fish and pulses (beans and lentils) are rich sources of iron which is needed for healthy blood
Dairy foods are an excellent source of calcium which builds strong bones and healthy teeth.  They are also a good source of protein and B group vitamins. This includes milk, yoghurt, cheese and fromage frais.
If children do not enjoy dairy foods or are lactose intolerant it is important they eat other foods which provide a good source of calcium.  Such foods include calcium fortified soy products (eg soy milk), fish with edible bones, green leafy vegetables, nuts and seeds.

It is beneficial to give your child at least two portions of fish a week as fish is a good source of protein, vitamins and minerals and is low in saturated fat. Oily fish, such as mackerel, salmon and sardines, also contain omega 3 fatty acids. You can give boys up to four portions of oily fish a week, but it's best to give girls no more than two portions of oily fish a week. Avoid giving children shark, swordfish and marlin. This is because these fish contain relatively high levels of mercury, which might affect a child's developing nervous system.

Fatty and Sugary Foods

Foods from this group can contain some vitamins, and essential fatty acids and some minerals. However, foods which are high in fat should either be used carefully, e.g. fat spreads, oils, dressings, or eaten as occasional treats, e.g. sweets, cakes, biscuits. Foods, which contain sugar, can cause tooth decay if they are eaten frequently as snacks.

Plenty of liquid

Many children are chronically dehydrated. Children need to drink more water:

• at least 3-4 glasses per day for young children

• at least 6-8 glasses per day for older people

My top tips for oncouraging healthy eating habits include:

• Get children involved at mealtimes – younger children in particular are far more likely to eat something they’ve made themselves so let them help you cook healthy meals.

• Don’t force younger children to eat everything on their plate – kids quickly get tired of the same taste, which is why they often only eat half of their main course but still want a pudding – they’ve simply got bored with the taste of the main course

• Talk to your child about the benefits of eating well and looking after their body. Health is generally not a priority for children so focus on other issues that are important to them, i.e, for teenage girls, explain that a healthy diet will give them glowing skin, shiny hair and strong nails, give them more energy and help them concentrate so they’ll perform better in their favourite subjects at school. For boys, explain that eating well will help to build and tone muscles, give them great skin and help them do well in their favourite sports