As many people are on holiday and thinking about New Year’s resolutions, now is the perfect time to reassess your family’s nutrition.

A child’s diet is more than just sustenance; it’s the foundation for their future health, growth, and overall well-being.

From boosting immune systems to enhancing cognitive function, the impact of a healthy diet is far-reaching. And good food habits need to be taught from an early age.

Dietitian Tarryn Forsyth of the Early Bird Therapy Centre says children should be encouraged to try new food. This can be done by involving them in choosing different foods and always being honest about what foods are being offered.

At meal times, ensure young children sit upright on a comfortable chair and that their feet are well supported (knees at a 90-degree angle). This decreases the effort that is needed to support their bodies while also trying to feed themselves.

Forsyth suggests presenting foods in a way that is not overwhelming. For example, if you are offering salad, try to make the pieces smaller and more appealing, she says. “If they are old enough, ask why they don’t want to try specific foods. In this way, you may be able to figure out if the meal is overwhelming and if there is anything you can do to make it less so.”

Busy lives

Balancing the need for nutritious food with the desire for convenience is often a problem for working parents, Forsyth acknowledges.

Working parents’ free time is spent supervising homework, ferrying children to after-school activities, and ensuring clean school uniforms are available, leaving little time to plan for and prepare healthy, balanced meals, she says.

Cooking extra food and either storing it in the fridge or freezing it is one way to stay on top of meal prep. Left-over chicken can be served with salad ingredients in a wholewheat wrap, for instance, she suggests.

“If I make a salad, I cut up extra veg and store it in an airtight container in the fridge so that it’s ready to use when needed. Fresher is always better. If you can use the foods that you’ve already prepared for easier-to-make meals, this will be more nutritious than buying convenience foods.

“Another reality is that sometimes we need a break. If you do opt for convenience foods, whether ready-made meals from the shops or take-aways, make nutritious choices – choose grilled food over fried food and include vegetables or salads. Remember that fruit is convenient and is a great snack.”

Vital nutrients

Children require more energy per kilogram of weight than adults do, says Forsyth, as a result of their activity levels, basic metabolic needs and growth. With this growth comes the development of neurological function and muscle, she explains. “This is why macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals) are essential. The greater the variety of foods we offer our kids, the better.” 

Carbohydrates (starches and legumes) are important for energy production. They are digested into glucose, which is the primary energy source of the body. They also provide fibre, vitamins and minerals. Wholegrain starches are generally advised to control blood glucose and provide fibre. 

Proteins allow for the development of muscle and immune function. Animal sources of protein (meat, eggs, dairy) are easily used by the body and contain all the amino acids needed for growth and development. They also contain essential B vitamins. Plant sources of proteins (legumes, nuts, soy) are also highly nutritious and contribute to mineral and fibre intake.

Fats are essential for brain development, cell health, energy and the absorption of fat-soluble vitamins. Most plant sources of fats are unsaturated (mono- and polyunsaturated), which are beneficial to heart health. Animal sources of fats provide saturated fats, which are less favourable for heart health.

Vegetables and fruit are excellent sources of vitamins and minerals. The more variety and colours offered to kids, the greater the variety of vitamins and minerals.

“It is our responsibility to be good role models when it comes to food choices. However, we should also be accepting of the occasional bad food choice. A treat or takeaway now and then forms part of realistic living and can add an element of joy to meal times. 

“By teaching our children why it is important not to overindulge and that good, nutritious foods make us feel good, we can help develop healthy food relationships,” says Forsyth.