Children’s Healthy Food

Do we have a future health bomb waiting to explode?

One in five school children are overweight and obesity is a problem with many children. According to recent studies and research obesity has doubled and trebled in some age groups

The future health of these children is in serious jeopardy and their life expectancy shorter.

Research has shown that being overweight and clinically obese can cause health problems i.e. respiratory problems, joint problems, diabetes, high blood pressure, strokes and heart disease in younger people and many minor ailments.

Obesity in the general population has increased from 7% twenty years ago to 20% today and is still on the increase 

There are 35000 deaths from strokes every year ------ government figures.

Since the post war 50s our eating habits have become seriously unhealthy

But why was 1950’s food considered healthier?---- fruit and vegetables  were grown more organically, there was very little processed food and confectionery, food rationing was still in place therefore  portions were smaller and women stayed at home spending more time in the kitchen preparing meals from fresh ingredients. There was much less meat available, so less saturated fat.

Schools are no longer required to provide nutritionally balanced meals. In the past they had to provide one third of a child’s daily protein requirement. If unhappy with the standard of meals on offer, join Jamie Oliver's campaign to change what schools provide by logging on to www.feedmebetter.comor switch to healthier packed lunches. See below for Ideas.

Today children tend to eat far too much fat (see Fats and Fibre), salt and sugar and not enough dietary fibre.

They consume much more fried food, crisps, biscuits and confectionary than ever before.

The consumption of takeaways and processed food has increased dramatically in the last decade.

Most processed food and drink contain all or one of the following, preservatives, sugar, salt, colourants, emulsifiers or E,s. even bread is not exempt.

Conventional farming methods have seen an increase in the use of chemical additives to promote weight gain in animals. There is some concern that these additives can pass down through the food chain.

Is it any wonder they have weight problems earlier in life than in the past  

How do we overcome these problems?

Eating habits are established at a very early age. This is therefore the time to establish good ones

Choosing a well balanced vegetarian diet or at least cutting down on the amount of meat, which is high in saturated fats, would be a good start. A child brought up on a good vegetarian diet, which will provide good fats and is high in fibre and nutrients, will not have these weight and health problems.

Below are some ideas which apply to both meat and meat free diets  

Money saved on buying junk and processed food could be used for organic fruit and vegetables, a much healthier tastier option. Five portions of fruit and vegetables a day is recommended.

Cut flour based meals such as pies, pancakes, tortillas and pizzas to once or twice a week, replace with energy giving starches such as rice, potatoes and pasta.

Use only good oils i.e. cold pressed olive, Soya, nut or seed oils. Choose organic dairy products and avoid hydrogenised products.

Kids love chips and roast potatoes, they don’t have to be taboo. Limit to once or twice a week, using a good olive oil. Avoid using animal fats for roasts, again a good olive oil works just as well.

Use low fat dairy products sparingly, better to use full fat products in moderation for maximum taste and goodness.

Cut down dramatically on processed foods and confectionary this will automatically reduce salt and sugar intake. Encourage snacks of dried fruits sultanas, dried apricots (unsulphered), raisins, currants, seeds sunflower and pumpkin and also unsalted nuts, Brazil, pistachio, walnuts etc. Add some of these to packed lunches.

Replace additive infested, diet and sugary drinks with organic fruit juices or, time and money permitted, invest in a juicer.

Choose whole meal and whole grain foods such as whole meal and granary bread and brown rice and whole meal pastas for more nutrition

Try some of the delicious meat free recipes shown on the recipe page, e.g. the popular lentil loaf, cottage pie, spaghetti bolognese and many more, which provide a balance of protein, fibre, carbohydrates, vitamins and minerals.  

Packed Lunches

Lunches can be in danger of being boring to a child. Offering variety and eye appeal is half the battle in keeping them away from the chips available in the school canteen.

One of the advantages of vegetarian food is that leftovers make good packed lunches so it is no more trouble to make extra and reserve some for the next day. For example, lentil loaf, cheese or vegetable pie, frittata, quiche and many more are just as tasty cold, perhaps with a crusty or wholemeal roll and some salad.

Filling a plastic air tight container with salads and cold pasta or potatoes and bread is quick, easy and nutritional. See the recipe page for different salad ideas.

Sandwiches using good breads, e.g. wholemeal or granary provide energy and fibre and can be filled with goodness.

Fill with salad e.g. grated carrot, thin slices of pepper, beetroot and onion and finely chopped celery. Try different leaves such as watercress and spinach for extra taste and nutrition.

Leftover roast vegetables such as peppers, courgettes, onions and aubergines make an excellent filling for pitta breads and wraps

Cheesy fillings in moderation provide calcium and protein, cottage and soft cheeses containing less fat.

Include yoghurt and fruit instead of crisps, biscuits and cereal bars. A piece of fruit cake, especially homemade, is packed with health giving antioxidants.

Home  |  About this site  |  Helpful hints  |  Store cupboard  |  Menu plan week 1  
Menu plan week 2  |  Quick & easy meals  |  Recipes  |  Nutrition  |  Contact us  
  Links