“I’d like to focus a little more on the teenagers for this one. I used to love making lunches for my boys when they were younger. Cute little plastic boxes filled with a variety of delights that they could enjoy and share with their friends with pride. There are also many books out there about healthy food ideas for young children but very little for the older ones. Although my youngest is still slightly in that zone my others are now into the lunch break that is mass refuelling at the greatest speed possible AND without a shred of street cred lost in the process! Added to this – these older ones really should be making their own lunches (if you have a child in year 7 or above and you are still making their lunches – please stop!) so I see the parent’s job as being in the background and making sure that the best foods are available to help their choices.

Some things we can insist on and some we can let go. For me the greatest necessity is that they drink enough water through the day. How many of your older children are drinking 1.5 litres of water during their school day? I think I’ve heard every excuse under the sun from a teenager about not drinking water but the stats are undeniable. A 3%, yes, just 3% reduction in hydration = 10% loss of power and 8% loss of speed. That’s just the physical effects so translate that to the brain and we could have a bunch of dehydrated fatigued children who are unable to achieve their full concentration and performance in class let alone on the sports field. If my boys consent to drinking 1.5 litres of water during their day then frankly I don’t mind if they leave the house with a ham sandwich (wholemeal and salad of course!) and an apple.

The days of little cute boxes are well and truly over for this age group so we do have to accept that the general theme is going to be anything they can pile into a pitta, wrestle into a wrap or bung into a bap. Plus it needs to be simple – remember you can fill in the nutritional gaps with your family food so this just really needs to be ‘good enough’. So chunks of fresh chicken, fresh salad – a bag will do – you could be on the side chopping tomato and cucumber otherwise it might not appear! Sticking it all together with hummus or some fresh salsa is a good idea. Try and steer away from too much cured meat such as ham and salami. Cold pizza can be a good one as it’s not considered ‘healthy’ so street cred in tact but it can be a great excuse to pile on the veggies and maybe some salmon, peas, chopped peppers, red onion and so on. I would also recommend making double quantities as so often lunch is eaten at morning break leaving them starving by the time they leave school and heading for the chippy! Aaargh!! If there’s a second bap or wrap waiting at the bottom of their bag then the gap can be well filled.

Reassuringly fruit still seems to be sociably acceptable so do pile them with that – even if they eat it on the bus to and from school!

Also be reassured that, although we lose some control over their nutrition when they are out and about, we can absolutely make up for it when they are home and they will thank you for good, wholesome family food”

If you are worried about your family’s diet – come and see us for a DIET MOT http://www.thenutritioncoach.co.uk/services-diet-mot.htm or contact us

http://www.thenutritioncoach.co.uk/contact-the-nutrition-coach.php

Though not so heavily in the headlines Swine Flu prevention measures should remain in our consciousness, particularly as all our children are about to be back in the classroom coughing and sneezing all over each other!

Here is the advice from the World Health Organisation:

Hygiene Recommendations

In areas with confirmed human cases of novel influenza A (H1N1) virus infection, the risk for infection can be reduced through a combination of actions. No single action will provide complete protection, but an approach combining the following steps can help decrease the likelihood of transmission. These recommended actions are:

• Wash hands frequently with soap and water or use alcohol-based hand cleaner when soap and water are not available.
• Cover your mouth and nose with a tissue when coughing or sneezing.
• Avoid touching your eyes, nose and mouth
• People who are sick with an influenza-like illness (ILI) (fever plus at least cough or sore throat and possibly other symptoms like runny nose, body aches, headaches, chills, fatigue, vomiting and diarrhoea) should stay home and minimise contact with others, including avoiding travel, for 7 days after their symptoms begin or until they have been symptom-free for 24 hours, whichever is longer.
• Avoid close contact (i.e. being within about 6 feet) with persons with ILI.

Do contact one of the team at The Nutrition Coach for diet advice about achieving optimum immune health for you and your family.

Contact us to make an appointment for a consultation at one of our London nutrition clinics.

Hilary

If you’re like me you will be seeing the land of routine and deadlines looming large on the horizon.  The eternal juggling of ferrying various children to rugby training, football training, tennis coaching, piano lessons, drum lessons, karate and swimming to name but a few.  Let alone just getting them to school each day!  I’m all for children experiencing every opportunity possible BUT do they become so tired and overwhelmed that basic home family together time becomes fraught with the tension of unfinished homework and snatched food here and there to fill in the gaps?  Let’s not forget that they are also still growing and developing!  With this level of activity it’s all too easy to fall into the habit of cereals, sandwiches, toast and pasta.  All easy to prepare at short notice – (especially when all their mates descend as well!) but it can become a quick carb fix that gives them a short term energy boost followed by low blood sugar and fatigue.

Most children of this age group that I see are not eating anywhere near enough protein so the ONE recommendation I can make here as a starting point for the good health of your ‘youth’ to get that protein going.  Eggs for breakfast – scrambled eggs has to be the fastest food going.  If it needs to be pasta with tomato sauce – fine but add a grilled chicken breast or salmon fillet on top with a large side salad.

Do contact one of The Nutrition Coach team for the next most important  FIVE  recommendations on how to help your ever growing family have the best of health for all they wish to achieve.

Good luck with that juggling and remember to look after your own nutrition so you have the energy to pick up the pieces!

Contact us to make an appointment for a consultation at one of our London nutrition clinics.

Hilary

Go to work on an egg

What is it about the cereal aisle in the supermarket?  There we are thinking that we’re doing the wholesome thing taking our precious little ones to the shops to teach them about all the wonderful healthy foods they can eat and prepare…..and then it looms.  That symmetrical, brightly coloured, never ending tower of cardboard and sugar, silently calling to your child (anyone watching Torchwood right now will know exactly what it’s like!).

I’m even more comfortable in the biscuit aisle and that’s saying something for a nutritionist, but the point is that you would never dream of giving your child biscuits for breakfast BUT will allow them to start their day with something from one of those fabulously enticing boxes.

Being a mother of 3 sons I am constantly in awe of all that they achieve. But children need the right fuel and nutrients in their bodies so they can think straight, concentrate, work hard and play hard.  For long lasting energy and vitality for your children look at foods like eggs – nature’s best fast food – scramble, poach, boil or omelette. Try porridge with berries or maple syrup or find a yummy chunky muesli.  Cheese and tomato on toast would be a great start to the day and it’s pretty much pizza!  Even a ham sandwich would cut it.

If your child were a car – what car would it be?  If they are going to be Ferrari’s and Aston Martin’s then

Welcome to The Nutrition Coach Blog; your resource for news and opinion on matters related to health, nutrition and vitality.

Find out more about the team at The Nutrition Coach:

Kate Cook
Kim Porter
Sanna Anderson
Julia Alderman
Hilary Davies