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Tips for feeding children and teen’s!

As the mother of a toddler, I am right in the thick of THAT parenting ‘zone’… you might know the zone: The ‘my-child-will-eat-a-balanced-homemade-diet-everyday-with-no-processed-food-or-‘horror’-sugar’ zone. Every parent enters this zone at some stage. It is when hours are devoted to turning peanut butter toast into a teddy bears face, or make a ‘vegetable man’ with broccoli hair, just to encourage a ‘healthy’ intake.

Fast forward 12 years and the focus has often shifted… A lot of things happen to our children during their teenage years. Choosing healthy food and snacks is often not one of them! I have worked with teens a lot and they are hormonal, fiercely independent, somewhat argumentative AND they tend to drift between ‘forgetting to eat’ and eating much more processed food than they have before.

Another thing happens to our teens – They gain approximately 20 percent of their height and 50 percent of their weight. It is a super important time for them, physically and psychologically.

So what can we do? As parents and carers, it is important to put a similar amount of energy into your growing child and teens nutritional intake, as you did when they were a toddler (I know, they not nearly as cute!).

I have two hot tips:
1. Be a positive food role model (one of my favourite sayings: ‘lead by example’)

▪       Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since children and teenagers who eat breakfast tend to do better in school.

▪       Watch what you say. Avoid describing food as ‘good’, ‘bad’, ‘naughty’ and so on. You could try the terms ‘everyday’ and ‘sometimes’ foods instead.

▪       Remain balanced yourself. This might mean enjoying your favourite foods – takeaway, chocolate, cake, whatever it is – every now and then, but not all the time. Also, don’t make a big deal of it. You are not ‘being naughty’, you are simply eating food and enjoying it!

▪       Don’t insist your child cleans the plate! and – never use food as a reward or bribe. From toddlers to teens, this is the rule: Parents provide, children decide. There needs to be direction around staying at the table, with the family for the duration of the meal, but no pressure to eat all the meal.

2. Create a healthy food environment

▪       Make a variety of healthy snacks available. Keep plenty of fruits, vegetables and whole grain snacks, as well as low fat milk and chilled water around and easily accessible so children and teenagers become used to reaching for healthy snacks instead of soft drink or chips.

▪       Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for children about the importance of eating fresh and in season foods. This is also a great opportunity to talk about preparing and cooking food.

▪       Get children and teens involved. Believe it or not, they may actually enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner.

We need to remind ourselves that it is not all about the here and now. It’s about educating, nurturing and setting them up for a lifetime of habits and choices. Remember that healthy bodies come in all shapes and sizes, and mature at different rates. Puberty is not an easy time and our job is to remain positive and create a happy and healthy environment with plenty of fresh, wholesome food choices, and the occasional treat.

And keep our own sanity in tact.

There is wine for that.

 

My favourite snack ideas to fill up after school:

▪       Raisin toast with peanut butter, honey or ricotta cheese

▪       Fruit smoothie with low fat milk, yoghurt and blended fresh fruit

▪       Try making a savory muffin with grated carrot and zucchini

▪       Heat pita bread in the oven until crispy and serve with some hummus

▪       Boiled egg with wholegrain toast

▪       Baked beans with wholegrain toast

 

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The Fabulous Hawkins Banana & Honey Loaf!

This is a recipe I have been making for a very long time! I absolutely LOVE bananas, I eat them everyday… and when I was in my mid 20’s and trying to fit in university, sport, a part time job, and a social life (of sorts!), I used to make this as a ‘grab and go’ / ‘lunchbox’ – type snack. I now make it for my busy family for the same reason, and it is always a winner… a full loaf barely lasts us 48 hours!

This loaf is so yummy, full of fibre, Low GI for sustained energy and balanced blood sugars and just SO easy to make (no strange ‘health food shop only’ ingredients).

So for busy mum’s, families with active children or teenagers, or busy working couples, this is especially for you. I have made some modifications over the years and this is how I do it:

Ingredients:

  • 1 and 1/2 cups of wholemeal self raising flour OR (this is a recent modification) 1 cup of wholemeal self raising flour and 1/2 cup of almond meal (keeps it moist and adds texture / flavour).
  • 1 teaspoon bi-carb soda
  • 3 bananas mashed
  • 1/2 cup of good quality honey
  • 1/2 cup of olive oil
  • 2 eggs lightly beaten

Method:

(These days I literally ‘throw it all in and stir like mad… usually because it is 6 am or 11 pm when I am making it!) The proper way is:

  • Preheat oven to 150 degrees celcius
  • Line a loaf tim with baking paper
  • put flour and almond meal (if using) into a bowl and mix through the bi-carb soda
  • Add mashed banana, oil, eggs and honey
  • Stir until mixture is smooth (may have banana lumps), it will be a runny mixture.
  • Pour into loaf tin and bake for 45 mins on 150 degrees C, fan forced. Make sure you check it after 35 mins as some ovens are hotter that others… strange but true.
  • Leave to cool in tin for 10 mins.

I usually eat it plain, hot from the oven. You can put light cream cheese or olive oil spread on it, but it really doesn’t need it… oh and I vaguely remember (when it was just me), that it lasts in a air tight container for almost a week!

Enjoy!

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