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Healthy Diets for Children: More Important Than You Thought!
What is one of the best things you can do for your child’s future? Help them develop healthy habits that will last into adulthood. It starts while they are still in the womb. A baby’s health relies on the mother’s nutrition. Consider what it takes for a plant to grow: the right amount of sunlight, water and soil nutrients. Proper conditions can be the difference between a juicy, flavourful fruit high in vitamins, and one that is bland, dry and not worth eating. Think of how much more we, as complex human beings, require for our proper development! Breast milk contains the right balance of nutrient building blocks and immune system support for your growing baby. First foods (at 6 months) should be simple and pureed to aid digestion. Also, avoiding common allergens like dairy and wheat for at least the first year, if not longer, allows the digestive tract and immune system to develop fully. This is an important way to decrease the likelihood of allergies developing later in life.
A healthy diet for your child should include beneficial fats (nuts and seeds, coconut oil), a variety of organic dark greens, colourful fruits and veggies, and good quality proteins (like organic meats, quinoa and hemp). Avoid refined sugars in candy and pop (ie. liquid sugar) which decrease immune functioning, and steer clear of artificial flavours, colours and sweeteners like aspartame. These artificial ingredients are chemicals that can disrupt a child’s nervous system and are linked to conditions like ADD. A whole foods diet is the foundation your child can stand firm on. The result will be greater concentration in the classroom, increased learning capacity, less colds, ear infections, and digestive problems. Prevention really IS the best medicine!
It is never too late to help your child’s health, but the younger you start the better. Introduce new foods gradually and get them involved in the process! First, as a caregiver, start with your own health habits and keep in mind the example you set. It’s not realistic for any of us, let alone children, to eat perfectly all the time but you can provide a nutritional base, and best of all, you can teach your child to appreciate good food and make their own healthy choices. Once your child gets used to a nutritious diet, they WILL notice a difference in the way they feel after eating something sugar laden, processed and artificial. Overtime, your child is sure to start reaching for a juicy apple over that can of pop.
Help your child have the best possible future, free of frequent illness, depression and fatigue. They will be happier, and so will you!
An example of a nutritious breakfast for your child would be delicious smoothie. This smoothie should include healthy fats like sesame butter (excellent calcium source) or coconut oil, fruits like berries which are high in antioxidants, quality protein (such as hemp), and beneficial fibre (ie. chia seeds or ground flax). Also, a great addition would be a serving of greens powder for added nutrients, immune system boosting and energy.
For more great tips, check out “Feed Me I’m Hungry” co-authored by Irene Swedak or other helpful books in-store. At Goodness Me, we frequently have seminars on children’s health so be sure to keep your eye out for those.
Becky McGee, BA (Psych), RHN (Registered Holistic Nutritionist) - Goodness Me! Locke St. Store
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