12 minute read
NUTRITION
from Schools
The balancing act
Every parent wants to give their child the best start in life, but the endless choice in vitamins and supplements can be quite overwhelming. Lynne Gidish finds out what your child needs to ensure optimal wellbeing and health
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When it comes to ensuring that your child is getting all the vital vitamins and minerals they need for optimal functioning you should always start with a healthy diet, says Rhodene Oberholzer, a registered dietician at En Bonne Santé Dieticians.
“Good nutrition is essential at any age, and while it may be very tempting to grab vitamins and supplements off the nearest pharmacy or supermarket shelf, a food-first approach should be your primary focus, particularly when it comes to a growing child. These are all manufactured products that are there to supplement, not replace, your diet. If your child is eating a balanced diet containing all the different food groups, a supplement is most likely not needed,” says Oberholzer.
WHEN TO USE SUPPLEMENTS
Children require the same nutrients as adults, just in fewer quantities, says Oberholzer. “These requirements should primarily be met by nutrient-dense foods, but when this is not possible, supplements may then be useful,” she explains. Certain children will definitely benefit from taking vitamins or nutritional supplements, she adds. • Very picky eaters who do not eat a variety of food may lack or have a higher need for certain nutrients.
Studies have shown that some picky eaters may consume less food that is high in zinc and iron, which may result in deficiencies. • Children following vegan or vegetarian diets may be at risk of developing nutrient deficiencies such as iron, vitamin B12, vitamin D, vitamin B2, calcium and zinc. • Children with medical conditions that influence their nutrient absorption or requirements such as gastrointestinal disorders, for example, coeliac disease or inflammatory bowel disease where the absorption of certain nutrients (such as iron and vitamin B12) may be compromised.
WHAT IS A BALANCED DIET?
Dietician Rhodene Oberholzer suggests you limit foods high in sugar and fat and include the following in your child’s daily diet for optimal health and wellbeing. • Lots of different fruits and vegetables. Encourage your child to eat the rainbow with all the coloured fruits and vegetables.
Aim for at least five a day. • Starchy foods with every meal.
Kids older than five can include more whole grains, such as oats, high-fibre bread, brown rice, potatoes, sweet potatoes, corn, quinoa and bulgur wheat. • At least three servings of dairy products such as milk, yoghurt, cheese, lactose-free milk and dairy alternatives that are unsweetened and fortified with calcium to ensure that they are meeting their calcium needs. • Lean proteins such as fish, chicken without the skin, lean beef, eggs, beans and lentils. • Healthy unsaturated fats such as vegetable oils, nuts and seeds.
WHAT’S BEST FOR YOUR CHILD?
When it comes to giving your child any vitamins or supplements, Oberholzer cautions about going it alone. “Deciding what’s best for your child is not as simple as just going out and buying the supplement that contains the most nutrients,” she explains. “There’s no such thing as a one-size-fits-all approach when it comes to any form of supplementation because oversupplementing with certain nutrients that exceed the recommended intakes can sometimes be detrimental to your child’s health. That’s why you should always seek professional advice before making any decisions. Discussing your concerns with a healthcare practitioner who can then assess and identify your child’s individual needs will ensure that what’s prescribed will work best for them.”
Managing ADHD holistically
Managing ADHD doesn’t mean just relying on prescription medication; therapy, diet and certain natural health supplements can also help to reduce symptoms. By Lynne Gidish
Attention Deficit Hyperactivity Disorder better known as ADHD has three subcategories, explains Jaymati (Jay) Kunvar, a natural health advisor at The Natural Health Centre: • Inattention: this includes being disorganised, having problems staying on task, constantly daydreaming and not paying attention when spoken to directly. • Impulsivity: making spur-of-the-moment decisions without thinking about the consequences or the possibility of harm or long-term effects, acting quickly to get an immediate reward and regularly interrupting teachers, family and friends. • Hyperactivity: squirming, fidgeting, tapping, talking and constant movement, particularly in situations where it is not appropriate. Treatment depends on the parents’ preference, explains Mitzi Hollander, Attention Deficit Disorder (ADD) and ADHD specialist and founder of the ADD Lab. “Some parents don’t want to go the medication route.” Using only medication to treat these conditions, without looking “from the bottom up” or taking into account the physiology of the child, is akin to “putting on a Band-Aid” and expecting the problem to go away. Hollander, therefore, works with functional medical specialists and dieticians to develop a holistic treatment plan using neurotherapy or other therapies; and that may include supplements, as well as medication if needed. “When it comes to using medication, one is rather cautious,” she says. “If it is necessary, bring it in – but know that you have sorted out the basics first.”
Kunvar agrees, saying: “While a lot can be done naturally to improve the symptoms of ADHD and to help your child focus and concentrate far better in the classroom, it is important to consult with a natural health practitioner to ensure that your child is treated both holistically and individually. This should involve: • watching what your child eats: avoiding stimulants such as caffeine, sugar, colourants and additives, and including more healthy food options such as fruit, vegetables, whole grains and pulses.
Ensure that your child only has natural snacks and sugar-free sweets and children’s nutritional shakes if they’re difficult eaters • getting enough exercise: any form of physical activity that your child enjoys especially outdoors • checking for candida/yeast infections as this imbalance may lead to
ADHD symptoms • taking an omega-3 supplement • taking a good probiotic or kefir.
JAYMATI KUNVAR
“It’s important to consult with a natural health practitioner to ensure that your child is treated both holistically and individually.” – Jaymati Kunvar
ESSENTIAL FATTY ACIDS FOR BRAIN DEVELOPMENT
The role of essential fatty acids (EFAs), which include omega-3 (EPA and DHA) and omega-6 (GLA), in supporting healthy brain function and learning development continues to grow as an area of research, says Lize Viljoen, country manager of Soho Flordis International South Africa.
Omega-3 fatty acids are vital for normal brain function and development at all stages of life, and especially in young schoolgoing children.
As proven in published clinical trials, Equazen Eye Q is a tried and tested unique fatty acid formulation to assist children with healthy brain development as well as optimised concentration, classroom performance and behaviour.
It is a medical food that manages omega-3 deficiency occurring in many children with behavioural and learning difficulties with research showing significant improvement in concentration for children (and adults) with ADHD.
USEFUL SUPPLEMENTS FOR MANAGING ADHD
While the following supplements may assist with the management of your child’s ADHD, Kunvar suggests that you chat with your health practitioner before making any decisions. • Mindset from viiv • ADHD from Willow • Calmega from Willow • Mentat from Himalaya • IQ Script from Medford • NeuroVance from MNI • Concentrate herbal tincture from
Medico Herbs • Bach Flower Remedies dispensed by a registered Bach Flower practitioner. This remedy bottle would consist of seven essences, including, for example, Clematis for concentration.
Feed the brain for optimal performance
There’s a very definite link between good nutrition and school performance, so chat to your child’s healthcare provider for some brainpower-boosting advice, writes Lynne Gidish
Sometimes we underestimate the extent to which environmental factors can affect a child’s performance at school and the importance of a healthy diet for optimal functioning, says Joy Steenkamp, a pharmacist at Medipost Pharmacy. “Certain micronutrients assist with healthy brain function, which in turn contributes to supporting your child’s cognitive abilities – attention, working memory and perception – and overall psychomotor development, due to the child being a picky eater.” He adds that children, especially girls, going through puberty often require additional iron supplements. “There is much debate about the role of immune boosters, however, unless the child has a proven immune deficiency, most of these have very negligible effects.”
See the boxes for information on the important micronutrients for boosting brainpower.
IRON
Micronutrients such as iron play an essential role in brain metabolism. If your child is iron-deficient, you may notice symptoms of fatigue and learning delays. Always seek professional advice before supplementing as too much iron can be problematic.
which includes motor skills and social development,” she explains.
Says paediatrician Dr Iqbal Karbanee: “Supplements are only required when a child’s diet is inadequate. This may be from pure lack of certain foods, but usually is
OMEGA-3 FATTY ACIDS
Nutrient-dense diets or supplements containing omega-3 fatty acids, such as EPA and DHA, assist in improving attention and cognition.
ZINC
Zinc plays a role in memory, reasoning and reading ability. Deficiencies are associated with poor cognition and attention problems in schoolgoing children.
B VITAMINS
All subsets of B vitamins synergistically support brain functioning and have been shown to improve cognition and learning capabilities, partly due to an increased ability to focus. The B vitamins also can provide support for anxiety and irritability.
A deficiency in vitamin B12, in particular, has been linked to repeating grades at school as well as increased absenteeism. These should always be taken in the morning because they have a revitalising effect and can increase alertness.
IODINE
Iodine promotes healthy brain cognition and psychomotor functioning. In schoolchildren, it has been shown to improve fine motor skills, information processing and visual problem-solving.
VITAMIN E
Made up of eight naturally occurring forms, vitamin E is well known for maintaining healthy functioning of brain cells. It also may promote academic success by supporting executive functioning such as working memory and self-control. Some studies suggest that the alpha-tocotrienol subset is the strongest antioxidant, so if supplementation is needed, look for products with multiple forms of vitamin E.
MAYURI BHAWAN
Healthy lunch-box ideas
Packing a healthy school lunch box will ensure that your child gets all the nutrients and energy they need for optimal classroom performance. By Lynne Gidish
The contents of a school lunch box are important to keep your child both well-nourished and performance-ready. Mayuri Bhawan, a registered dietician at Nutritional Solutions, offers this advice: “Always make sure that your child has enough food for the day and factor in meals and snacks for any extramural activities. Remember, peer-influence can affect your child’s attitude to food choices, this may result in a sudden refusal of a food or a request for whatever foods their friends are eating, so try to limit undesirable influences while remaining realistic. Children like being involved in choices so let your child help choose what’s on the menu. Some feel safe with the same predictable sandwich while others are more adventurous in their food choices and enjoy variety.”
HEALTHY SNACKS TO PACK INTO YOUR LUNCH BOX <header><bold>LUNCH BOX SUGGESTIONS<unbold>
OPTION 1 OPTION 2 OPTION 3 OPTION 4 OPTION 5
Egg mayo Tuna pasta salad Lettuce wraps Hummus and crackers Finger foods
Starch Seed/health loaf Wholewheat pasta Seed crackers Wholegrain crackers Mealie
(corn on the cob)
Protein
Boiled eggs mini omelette/crustless quiche Tuna Cold meat/meatballs
(pastrami/turkey/chicken) Biltong Cottage cheese
Vegetable Baby corn and baby carrots Peppers and rocket/baby spinach
Fat Avo Mayo
(lite/regular)
Fruit Pear Strawberries
(add to yoghurt) Lettuce wraps with carrot and cucumber strips Rosa tomatoes and baby carrots
Peanut butter
(on apple slices) Hummus
(spread on the wholegrain crackers) Sugar snap peas and cucumber sticks
Basil pesto
(mix into cottage cheese)
Apple Fruit Bar Banana
Treats
Homemade popcorn Plain yoghurt Handful of mixed nuts Mini rice cakes Bran muffin
(occasionally)
IT’S WHAT’S INSIDE THAT COUNTS
A balanced lunch box consists of a wholegrain/unrefined starch, protein, fruit and vegetables, says Bhawan. “Limit unhealthy snacks by offering healthier alternatives (see table alongside) and always include a variety of foods from all four food groups. • Focus on vegetables and fruit. Offer one orange (for example, carrots/butternut) and one dark green vegetable (for example, peas, broccoli) each day. Limit dried fruit (especially the sugar-coated ones) and fruit juice and stick to fresh. • Choose whole grains and higher fibre grain products. Corn/lentils/beans/ chickpeas/brown rice/sweet potato/baby potato/seed loaf bread/Provita/Ryvita. • Offer full cream dairy until the age of two and low-fat dairy thereafter. Avoid sweetened yoghurt, rather buy plain low-fat or full cream yoghurt and add fruit for natural sweetness. • Stick to leaner proteins such as chicken, white fish (hake/sole/kingklip), tinned tuna, omega-3 fatty fish (mackerel, pilchards, sardines, trout and salmon), beef, cottage cheese, baked beans and eggs. • Use unsaturated fats and spreads, for example, avocado, olives, olive oil, hummus, nut butters and nuts.
To drink To drink Water/ infused fruit water/ infused rooibos tea (unsweetened) Water/ infused fruit water/ infused rooibos tea (unsweetened) To drink Water/ infused fruit water/ infused rooibos tea (unsweetened)
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FIND OUT MORE <header><bold>FIND OUT MORE<unbold> <header><bold>FIND OUT MORE<unbold> <header><bold>FIND OUT MORE<unbold>
• Rhodene Oberholzer: www.enbonnesante.co.za; email: rhodene@enbonnesante.co.za; 072 595 6018 ● Rhodene Oberholzer: www.enbonnesante.co.za; email: rhodene@enbonnesante.co.za. 072 595 6018 ● Rhodene Oberholzer: www.enbonnesante.co.za; email: rhodene@enbonnesante.co.za. 072 595 6018 ● Rhodene Oberholzer: www.enbonnesante.co.za; email: rhodene@enbonnesante.co.za. 072 595 6018 • Jay Kunvar: www.anuhealth.co.za; email: nhc@anuhealth.co.za; ● Jay Kunvar:; www.anuhealth.co.za; email: nhc@anuhealth.co.za; 011 849-0680 ● Jay Kunvar:; www.anuhealth.co.za; email: nhc@anuhealth.co.za; 011 849-0680 ● Jay Kunvar:; www.anuhealth.co.za; email: nhc@anuhealth.co.za; 011 849-0680 ● ● 011 849 0680 Joy Steenkamp: https://shop.medipost.co.za/; email: info@medipost.co.za; 012 426 4000 Joy Steenkamp: https://shop.medipost.co.za/; email: info@medipost.co.za; 012 426 4000 ● Joy Steenkamp: https://shop.medipost.co.za/; email: info@medipost.co.za; 012 426 4000 • Joy Steenkamp: https://shop.medipost.co.za/; ● Mayuri Bhawan: www.nutritionalsolutions.co.za; email: mayuri@nutritionalsolutions.co.za. 079 839 2023 ● Mayuri Bhawan: www.nutritionalsolutions.co.za; email: mayuri@nutritionalsolutions.co.za. 079 839 2023 ● Mayuri Bhawan: www.nutritionalsolutions.co.za; email: mayuri@nutritionalsolutions.co.za. 079 839 2023 email: info@medipost.co.za; 012 426 4000endsends ends • Mayuri Bhawan: www.nutritionalsolutions.co.za;
email: mayuri@nutritionalsolutions.co.za; 079 839 2023
