Feeding healthy habits

The key to raising happy, healthy kids

Encouraging children to eat healthily can sometimes feel like an uphill battle. Faced with picky eaters, the constant temptation of sugary snacks, plus a busy lifestyle, parents can often struggle to foster healthy habits in their little ones.

“Keeping our children healthy is challenging because it’s hard to get them to eat the nutritious foods we know they should be eating,” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “There is so much temptation all around them.

As parents, we can control what comes into our homes and what goes into packed lunches, and it gets harder as children get older and more independent. We can only do our best as parents.”

Food that fuels
For Liz, who is a mum of four, consistency is key. “Throughout the years, I have learned a few things,” she says. “I cook one meal. I can vary it slightly for some children, but that is what’s on the menu. Dishes like spaghetti bolognese and lasagne are firm favourites. As well as making my own tomato sauce, I add some cooked red lentils and add finely grated carrot to up the nutrient value. I cook pasta and rice in bone broth.”

Liz adds: “I try to have dinner or snacks ready when they come in from school to stave off hunger. Snacks could be crackers and cheese, hummus or cream cheese and breadsticks, or smoked salmon on brown bread. Yoghurt is a great snack or dessert to support gut health. Natural yoghurt with fruit and sweetened with a little honey or a sprinkle of granola is delicious. A full fruit bowl and popcorn are generally available for them to help themselves. If your child is extremely fussy, for whatever reason, you may need to seek help from a professional (ask your GP for advice).

Water should be their main drink, followed by milk. Don’t keep sugar-sweetened drinks in the house, yet don’t demonise them either. I tell my children that water is for thirst and other drinks are for fun. Fun reusable drinking bottles can encourage children to use them!”

Smart supplementation
“Looking for a good multivitamin that provides a broad spectrum of nutrients can support the growth and development of children,” says Will Jordan, nutritionist at Viridian Nutrition. “Key ingredients included should be vitamin D, vitamin C and iron.

Vitamin D supplementation is vital for bone and dental health as well as helping to regulate the immune system to reduce the risk of infections and autoimmune disease. Universal supplementation is recommended to combat this deficiency.”

Will continues: “Vitamin C contributes to the normal functioning of the immune system, and general health. So supplementing vitamin C can help ensure that children get enough to grow and develop properly. Vitamin C also helps with iron absorption.

Iron contributes to normal cognitive development and deficiency is common in toddlers, as well as older children, especially girls once they start having their menstrual cycle. Iron and vitamin C supplementation can reduce the risk of developing iron deficiency anaemia. Choosing a supplement designed for children, in micro-capsules, without any additives such as binders and fillers will ensure they get the full health benefits.”

Movement and play
Of course, good nutrition is only one part of the picture. Encouraging children to stay active is equally important. “Encourage as much movement as possible – whether it’s sports and other organised activities or playing at home on trampolines and cycling to friends’ houses,” says Liz. “It’s too easy to allow them to sit around at home on screens.”

She adds: “It can be harder in winter when the weather is bad. Look for indoor activities like martial arts, indoor soccer, swimming etc. Sometimes you can hire a local astroturf or community centre for a group at a surprisingly low cost. A warm jacket and a good pair of boots are must-haves!”

Raising children is certainly challenging, but building small, sustainable habits into their daily routines will go a long way to improving their health. Carefully chosen supplements, wholesome meals and plenty of exercise will help to provide a solid foundation for wellness for many years to come.