Back to School Health.

Getting the kids back to school after a break is tough enough! Bribes of designer trainers, uniforms and the latest craze in lunch box snack foods are all ploys that are difficult to avoid. Of course you just want everything to get back to normal and for the kids to get back into their work. So how can you ensure that they are going back healthy and happy, and give yourself a break!
Here’s some top tips for back to school health.
1. It’s not exactly news but breakfast still remains the most important meal of the day. Up to 18% of school age children skip breakfast and replace it with the 3Cs- that is crisps, confectionery and canned drinks. A large bowl of fortified breakfast cereal and milk is an excellent start giving slow releasing energy and nutrients to improve concentration and learning.
2. Investigating new sports and activity is a great way to encourage kids to get extra activity. It can also be a useful reward tool, better than sweets and chocolate. Leisure centres and gyms often run sessions especially for kids.
3. A lot of kids struggle to achieve their requirements for calcium. This is an important time for bone health because maximum bone density is reached at around age 20. A small yoghurt, milk with cereal and a match box size piece of cheese will combine to provide enough calcium for a kids needs.
4. Trying to get kids to eat fruit and veg can be a constant battle! A lot of supermarket chains now offer pre packed lunch box fruit snacks. For younger kids these trendy looking packs are a good way to get good habits started early.
5. Good energy boosting snacks to keep them going through the day include things like fruit breads, malt loaf, hot cross buns and scotch pancakes. These are all moist starchy snacks and can be eaten without butter or spread so give long lasting energy without lots of added fat.
6. Many of the drinks that are popular with kids are not so good for dental care. Sipping from cans and straws can increase the contact time between sugar and teeth and make problems worse. Cups of water or diluted fruit juice, or semi skimmed milk are all good choices for dental health.
7. Iron intakes amongst teenagers, especially girls, are often low. Suitable iron rich foods include burgers made from 100% beef, oily fish, eggs, baked beans, fortified cereals, peanuts and wholemeal bread.
8. Having clear skin is a priority for many school kids. While there is no evidence to show that chocolate and other sweets cause spots, there is good evidence that a diet rich in the essential fats found in nuts, seeds and oily fish contributes to a healthy well hydrated skin.
9. Coping with the stresses of growing up, as well as those of modern school life makes demands upon kids inner reserves. A varied diet that is rich in starchy foods like bread, potatoes, rice, pasta and cereals supplies a range of B vitamins needed for healthy nerves, while plenty of fruit and vegetables supply vitamins and minerals to boost the immune system and so help fight infections.