As kids head back to school, parents should bear in mind some healthy advice to help their children stay focused and fully active. So here are some useful tips from intern Dr. Maha Rademiss for well-balanced meals, filled with all the nutrition needed by a growing body.
Breakfast:
Breakfast is the most important meal of the day; it gives you the energy need to keep you at maximum performance all day long.
Start off the day with a glass of full cream milk. “Full fat” milk is an essential source of calcium, which strengthens your children’s bones. It also provides them with vitamins A and D, carbohydrates, proteins and fats.
If your children don’t like the taste of plain milk, give it to them on cornflakes, or try tempting them with banana, strawberry or chocolate flavors.
When making sandwiches, brown bread, made with whole-wheat flour, is much healthier than the white version. This is because during manufacturing, the bran and wheat germ are removed from white bread, along with many of the best nutrients.
Other dairy products you can serve at breakfast to help children meet their daily calcium needs include cheese and yoghurt. Boiled eggs contain amino acids and proteins, which children need for growth.
Peanut butter is great for children. It’s tasty, light and provides lots of energy.
Lunch:
A well-balanced lunch must include all of these nutritional elements:
Rice or boiled pasta.
Reasonable quantities of meat or chicken or fish, but not too much. Eating too much can lead to excessive weight gain. You can also cut down on fats by using less butter or oil while cooking as well as reducing mayonnaise, cream and cheese sauce. Eating fish at least once a week is especially beneficial because it contains omega 3fatty acids, which increase the attention span of the brain.
Vegetables especially those with a high iron content, such as soybeans, spinach and peas, are a good source of hemoglobin, which is essential for the maintenance of red blood cells.
Salad vegetables and fruit prevent cells from damage and protect against cancer through antioxidants such as beta-carotene and vitamins E, A and C.
Dinner:
Dinner should be a light meal that consists of one sandwich of jam, butter, eggs or cheese. In addition, give your children yoghurt flavored with their favorite fruits to boost their calcium intake for strengthening their bones and give them a variety of valuable nutrients. And again, remember that fruit and salad vegetables are indispensible for their various benefits for rapid growth.
Some recommendations for maintaining good health in your children (and yourselves):
- Avoid eating excessive amounts of fried and sugary foods such as French fries, burgers and all kinds of candies because they cause high blood sugar and low blood pressure, which cause a drop in energy levels and can lead to a lack of concentration during studying.
- If the school provides a lunch program for students, you should make sure that food is not cooked with hydrogenated oil. The fats in hydrated oil seep into the arteries, affecting kids’ cholesterol levels in the future.
- Fresh juice is a very healthy alternative to soft drinks. Sodas are full of unhealthy ingredients like caffeine, artificial colorings and preservatives.
- Regular exercise for half an hour daily builds up physical fitness and protects children from excessive weight gain.
