5 Nutrition and Lifestyle Tips for Toddlers to Teens
The summer holidays go on forever when you’re a child but, as a parent, it can feel that way too! Keeping youngsters fed, entertained and happy over the summer months can be challenging, especially when juggling childcare and work.
Sally Duffin, Registered Nutritional Therapist with Vitaminology reveals her top 5 nutrition and lifestyle tips to keep children happy and healthy between now and September.
- A healthy start
A balanced breakfast helps to set energy levels and a positive mood for the day ahead. Try these ideas for healthy, filling kids’ breakfasts:
- Fruit and protein smoothie: blend strawberries, banana, a tablespoon of oats and a tablespoon of nut butter with milk
- Wholemeal toast topped with peanut butter and sliced banana
- Full-fat live yoghurt with low-sugar granola and blueberries
- Boiled eggs with wholemeal toast soldiers
- Low-sugar baked beans on wholemeal toast
- Snack attack
It is tempting for children to graze on crisps and sugary snacks, especially when gaming for several hours or watching movies. But constant snacking means kids are less likely to eat a full meal and may not get their full quota of essential nutrients over the day. Unhealthy eating habits during school holidays are linked to weight gain.
Sticking to regular mealtimes supports blood sugar stability and helps balance mood and energy levels over the day. Hungry kids (and adults!) are more likely to be cranky and lethargic and prone to meltdowns. Keep some healthy snacks to hand for days out and when there is a longer gap between meals. Options include:
- Carrot and pepper sticks
- Oatcakes and cheese
- Fruit slices and nut butter
- Homemade trail mix of unsalted nuts, seeds, raisins, coconut chips and dried banana
- Hard boiled eggs
- Homemade vegetable crisps: thinly slice carrots, beetroot, parsnip, and sweet potato, brush with olive oil and bake slowly in the oven until crisp.
- Perfect Picnics
When the weather is good, get the kids to help pack a picnic and head to the local park – or even the back garden! But remember that picnics don’t have to be unhealthy and loaded with sausage rolls, pastries and cheese-heavy options.
Opt for wholemeal bread buns with egg and cress, tuna and sweetcorn, or cooked meat and salad fillings. Pack cherry tomatoes, carrot and cucumber sticks, and diced fruit. Consider falafels or meat koftas instead of pork pies and sausage rolls and remember that cold cooked salmon is a healthy, omega-rich option that goes well with salad.
These are all nutritious options that will keep kids fuller for longer.
- Water works!
If you don’t want the water works from your kids, head off grouchiness by keeping them hydrated, especially in hot weather. As an alternative to sugary pop and artificially sweetened cordials, encourage kids to stay hydrated with homemade fruity water. Just add slices of orange, lemon, cucumber or kiwi to a jug of water and keep it in the fridge to top up water bottles and glasses through the day.
Homemade lollies are a good option for a cooling, hydrating snack. Whizz up fresh strawberries or raspberries with water or milk, pour into lolly moulds, then freeze until set.
- Bedtimes
Good quality sleep is essential for growth and development in kids and teens. A few late nights and sleepovers are fun during the holidays, but it is a good idea to balance these with plenty of regular bedtimes. Lighter nights can make it hard for younger children to fall asleep easily. Blackout blinds and curtains can help, and some children may benefit from using a comfortable eye mask.
As well as a good bedtime routine, it is helpful to have a consistent getting up time too. Over-sleeping can make kids feel tired and sluggish just as much as lack of sleep can.
Finally, remember it’s a marathon not a sprint so pace yourself and your children with a gentle daily routine for meals, sleep and screen time to maintain a good structure and happy, smiling faces all round.