Your child
AND FOOD
Food affects kids in so many ways beyond the obvious, from mood to attitude. Lisa Witepski reports on how to optimise their appetites and nutrition
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e tend to think of nutrition as something to worry about only when our kids refuse to eat their veggies – but, says Discovery Vitality dietitian Terry Harris, the period from inception to two years old is considered critical, because this is the time when parents establish the building blocks of nutrition. That said, it’s never too late to introduce a healthy diet. Here are some guidelines for key age groups.
AGE 6-9
At this age, kids aren’t consistent eaters, says Harris: they may be ravenous one day, and pick at their plates the next. Instead of fretting about a fluctuating appetite, focus on what you can control, she advises. Establish regular mealtimes free from distractions such as screens, as this will help them develop healthy eating patterns. Try to provide a variety of foods,
NUTRITION AND BEHAVIOUR: WHAT’S THE LINK?
Can you blame your bad mood on your unsatisfactory lunch? Possibly, says clinical dietitian Pippa Mullins, but not because it wasn’t tasty or didn’t fill you up. Mullins notes that the food and drink we consume can affect our behaviour in many ways, whether that’s immediate, dramatic and transient, or more subtle and long-lasting. The fizzy drink you had to carry you through your mid-morning slump is a case in point. Yes, you got the desired energy boost caused by the spike in blood-sugar levels that always follows a sugary snack. However, Mullins warns, this surge in energy is typically followed by a slump as your body tries to counter that spike. IT’S WHAT YOU PUT IN But what about more long-term moods, such as anxiety or depression? Mullins explains that these, too, may be impacted by what you’re eating. “This is because the human microbiome, or the bacteria culture that lines our gastrointestinal tract, is extremely sensitive to what we eat,” she says. These bacteria are nourished by wholesome, unprocessed foods – or, to put it more simply, those that look just as they did when they were dug out of the earth, like
because the greater the range they eat, the more nutrients they consume. “Fruit and vegetables are obviously important, but so are whole grains like brown rice and wholewheat pasta, nuts and seeds,” says Harris. Dairy is key at this age because teeth and bones are still developing, but beware of products like sugar-laden fruit-flavoured yoghurts – rather make your own by mashing fruit into plain yoghurt. And, while you may be grateful that they’re getting enough protein thanks to their hotdog habit, remember that processed meats are high in salt and associated with lifestyle diseases. Rather choose quality proteins like oily fish (excellent for brain development) and eggs, or beans and lentils.
AGE 10-14
This tends to be when kids discover the sports field, so expect an increase in appetite, Harris says. Boys in particular tend to crave protein at this stage, but it’s important that they don’t just stick to meat – encourage them to balance their plates with vegetables, too. Meanwhile, girls often experience this as a tricky time, thanks to hormones suddenly playing havoc. Weight fluctuations, although normal, can be hard for them to handle, so it’s critical to create the foundation for a healthy relationship with food, even if that means consulting a dietitian.
AGE 14-18
The pressures of adolescence really start to weigh heavy at this stage, with many teens experiencing stress, anxiety and even depression. Because of the link between mental wellness and the gut biome, food has an important role to play at this age, Harris says. Encourage your teen to load up on legumes like beans and lentils, as well as oily fish like pilchards, and avoid sugar, as this has a negative effect on the gut.
fruit, vegetables, potatoes, eggs, meat, beans, fish and unsweetened dairy – so a diet high in these foods helps them thrive. In contrast, eating a large amount of processed foods – think white starches like pap, bread, pasta, biscuits, muffins, cereals, pastries and biscuits – does the opposite. Takeaways, pre-packed foods with a long shelf life and sugar are also on Mullins’ “to be avoided” list. The reason these foods are considered villains? “A healthy microbiome makes for a healthy gastrointestinal tract,” Mullins replies. This, in turn, influences production of serotonin, the “happy chemical”, which makes a profound contribution to our sense of well-being. Mullins notes that as much as 95 per cent of serotonin is produced in the gut and fed back through the gut-brain axis to the brain, where it plays a role in everything from regulating mood, sleep and appetite to modulating pain. The key takeaway? Your case of the blahs may not disappear immediately if you swap that white-bread sandwich with processed ham for salmon and scrambled eggs – but you’ll certainly be well on your way to better mental and physical wellness.
8 l HEALTHY TIMES
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