End The Food Fight

November 1, 2016 /

Written By: Lisa-Marie D’Alonzo

Me: What would you like for breakfast today?

Terror: Lollies

Me: Lollies is not a breakfast food. How about toast topped with banana and honey?

Terror: Toast with chocolate

Me: Scrambled egg?

Terror: Fruit platter please.

Awesome! I prepare a fruit platter. Place in front of Terror aged four, first tantrum of the day commences 7:05am. “I didn’t say I wanted fruit platter!”

Me: Is it too early for vodka?

I know I am not the only parent across the nation constantly facing the same battle each morning. So how do other parents overcome it?

My pre-schooler was the perfect toddler; he ate everything in sight. Broccoli, swedes, gherkins and zucchini. His meals were always colourful, full of texture and he literally would lick his fingers with satisfaction.

Then at some point after his third birthday, our food fights started. He won’t eat anything green, he thinks chips and nuggets are part of a staple diet and he asks for ‘fuzzy’ drinks on a daily basis.

Do I blame the grandparents who succumb to his every desire? Does he give the carers at day care grief like he does to me? Is it just a phase?

Sources tell us that the behaviour of children at mealtimes is a common source of stress for Australian parents. Common preschooler behaviours at mealtimes can include running around, wasting food and making a mess – all in an attempt to display their independence.

But while this behaviour may be common, how do we instil healthy eating habits in our children and not fall into the trap of letting our children eat anything they like as long as they eat?

Schools Nutrition Coordinator at Cancer Council Western Australia Shannon Wright says providing a diet with plenty of fruit and vegetables is one of the most important ways parents and carers can ensure their children remain healthy.

Shannon coordinates the Crunch&Sip schools program which has been put in place in nearly 400 WA primary schools and has been implemented in New South Wales by the Healthy Kids Association. 

Crunch&Sip is a set break to eat fruit or salad vegetables and drink water in the classroom, assisting physical and mental performance and concentration in the classroom.

“It’s important children form healthy eating habits early on to prevent the risk of chronic disease later in life,” Shannon said.

“The classroom is the perfect environment to promote this message and put it into practice.”

Government research shows that while most Western Australian kids are eating enough fruit, only one in six are eating the daily recommended intake of vegetables.

Gael Myers, Accredited Practising Dietitian at Cancer Council WA says vegetables are full of vitamins, minerals, fibre and phytonutrients that promote healthy growth and development.

“Eating plenty of vegetables also reduces the risk of developing type 2 diabetes, heart disease and some cancers,” Gael said.

“If your child is reluctant to eat vegetables, try introducing your child to sweeter vegetables like red capsicum or cherry tomatoes and let kids get involved in cooking at home. Children will follow your lead eventually. Make sure you show them how much you enjoy eating vegetables.”

Nutrition advocates and scientists agree that a balanced diet and healthy eating is crucial for normal growth, cognitive development and can make a difference to children with behavioural issues.

Poor nutrition in preschoolers can lead to:

  • Inattentiveness
  • Forgetfulness
  • Lack of organisation
  • Acting impulsively and
  • Hyperactivity.

The key to healthy eating is to encourage children to enjoy a variety of nutritious foods from each of the five food groups; dairy, fruit, grains, lean meats and poultry, fish, eggs, tofu, nuts and seeds and vegetables, legumes and beans.

Children should maintain hydration by drinking plenty of water, fuel the day with a hearty breakfast, eat meals at the table with the television switched off and participate in at least 60 minutes of physical activity a day.

Based on scientific evidence and research, the National Health and Medical Research Council Australian Government’s Australian Dietary Guidelines outline the principles to ensure our children are eating a nutritious, balanced diet:

  • Dietary guideline1 – Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly
  • Dietary guideline 2 – Enjoy a wide variety of nutritious foods from the five groups every day
  • Dietary guideline 3 – Limit intake of foods and drinks containing saturated fat, added salt, added sugars.

Feeding our children is an ongoing responsibility as a parent. We can help our children build healthy foundations by encouraging a love of good food, good nutrition and help them make the right choices for themselves.

For more information, visit www.eatforhealth.gov.au.

Blow out box:

Here are ten handy tips from Shannon Wright that will help you provide your kids with healthy food options, especially lunchbox ideas:

  1. Vegie sticks such as carrots, celery, capsicum and cucumber last well in the lunch box and can be pair with cream cheese or healthy dips like hummus or tzatziki for a delicious healthy snack.
  2. Freeze grapes, or cut fruit into unusual shapes to entice fussy eaters. Fruit kebabs are also a yummy colourful snack.
  3. Rub a little lemon or orange juice onto cut apples or bananas to stop them going brown, or look for the new varieties at the shops that stay white when cut.
  4. Substitute white bread for wholemeal, grainy, rye bread or wraps or put some leftover dinner like pasta salad or home-made vegie rice in a container.
  5. Cook and freeze a batch of healthy muffins or savoury pikelets on the weekend and add one to your lunchbox each day.
  6. Freeze scoops of yoghurt into a small container and freeze overnight for an icy treat. Add berries if you have some available.
  7. Avoid packaged snack food which is often high in sugar, salt and fat and make trail mix consisting of air popped popcorn, dried fruit and seeds, or rice crackers with cheese or tuna.
  8. Make sure to pack a full water bottle and that children know to fill it up throughout the day. Staying hydrated, particularly during hotter months like February and March is really important and can prevent headaches and irritability.
  9. There’s nothing worse than a warm sandwich so try and keep the lunchbox cool. A frozen water bottle or milk box will help and if school bags are kept outside, you could put the lunchbox in an insulated bag with an extra ice brick.
  10. Be consistent – get your kids used to eating healthy foods by putting it in their lunch box every day.