Getting started on a new healthy diet and lifestyle can be very difficult and frustrating for us adults, and when we add children to the mix, it can be a losing battle for most parents. Getting children excited about food and gearing them into the direction of healthy eating habits while they are young and flourishing can put them at a great advantage and support them as they grow into adults. Getting them on the right path will fuel their bodies and brain with nutrients and nourishment and cultivating bad habits can lead them down a path of allergies, learning difficulties and behavioural problems.
Now all of our children are precious little snowflakes and not every child’s problems or adversities can be solely fixed by a good hearty homemade meal, however, it is a good place to start.
As parents, it is up to you to fill your bundles of joy with all the goodness that nutrition has to offer their growing bodies. Kids will be kids, and it is a bit unrealistic to think that we can shelter them from all the delicious/gross refined foods the world has to offer. They might find themselves at a 7/11 with their friends washing down a bag of Skittles with a Big Gulp. But don’t lose hope, as long as your child is eating a balanced whole foods diet most of the time, their bodies will be able to process all that toxic garbage out easier.
Starting healthy eating habits earlier on in your child's life encourages healthy habits later in life. They might lose their way as they deal with the pains of adolescence, but generally they’ll go back to their healthy eating roots as young adults.
Nutritional deficiencies can affect so many parts of you and your child's life. This includes IQ, learning, concentration and behaviour. But please keep in mind that there are many other factors that affect these areas as well.
Adding the following foods will help with overall health, especially with mood and brain function. Even just getting rid of the “hangry” can help to alleviate many negative symptoms that unfortunately become too routine.
Balance blood sugar
Complex carbohydrates like whole grains, veggies, fruits, beans or lentils take longer to digest, allowing them to release energy into the body more steadily and gradually avoiding those sugar highs and lows that can affect memory, concentration, mood and overall well-being. The more regularly you eat them, the better your brain works.
Ensure healthy fats
Our brains are made up of 60 per cent fat, so an intake of healthy fats is very important for overall brain function, especially when your brain is still developing and when you’re learning. You can ensure adequate intake of a variety of healthy fats by eating plenty of raw seeds and nuts like flax, hemp, pumpkin, etc, as well as wild salmon two to three times a week (or even supplementing with fish oils).
Iron rich foods
Not having enough iron affects learning, memory and attention. Making sure that iron levels are normal will ensure proper cognitive function and overall health. Foods such as beans, leafy greens, beets, broccoli and some seafood are great sources of iron.
B Vitamins
B vitamins are vital for rapidly affecting the way your child feels and thinks. All eight B vitamins have so many functions in the brain and nervous system that it is of most importance that they are taken on a daily basis. Eggs, fish, dark green veggies and whole grains are great sources.
Recipe: Coconut banana smoothie
Ingredients
1 cup coconut milk
1 avocado
1 tbsp hemp hearts
1 tbsp chia seeds
1 cup coconut water
3 bananas
Directions
Mix in blender and serve!
