Healthier choices help children live long and prosper
In last week’s article, I discussed the amount of sugar children in this country consume on a daily basis. I also suggested how parents might encourage the development of a healthier relationship with food, and indeed with oneself.
I am well aware that general statements are not enough, and that they don’t apply to every person in every case. I am also nervous of coming across as ‘preachy’, and it’s my practice not to make suggestions to people unless I can give them practical tips on how to implement those suggestions.
I am not the ‘food police’, nor do I ever want to be. I think that any sort of blanket ban on foods or nutrients (unless they provide harm without benefits, as in the case of trans fats) is draconian and unnecessary. One particular food group can never be responsible for a complex range of chronic conditions, and it would be over-simplistic to say so. However, it is very likely that the levels of sugar that some children consume may contribute to their chances of developing chronic disease in the future, and no parent wants that.
Accordingly, today’s post looks at the top sources of sugar for our children, and suggests some healthier alternatives.
Firstly, a reminder of where, according to the Daily Mail, sugar is found in our children’s diets.
Where are children getting their sugar?
Let’s look at the top 5 sources, and see what else can be done:
An alternative lunch box?
Fizzy Drinks and Squash
Almost a quarter of the sugar in children’s diets comes from drinks, and it’s totally unnecessary. These are not a useful part of anyone’s diet, but it’s hard to refuse when all the other children are being given colas and squashes. The good news is that if you or your child really craves something fizzy you can make up a lovely fruit water in seconds. As lurid colours seem to be a key part of a child’s pleasure in fizzy drinks, this is a pretty shade of pink.
You will need:
Sparkling water
1 Pomegranate
Raspberries or Blueberries
Mint leaves
Take a jug and fill it about two-thirds full of sparkling water. Cut your pomegranate in half over the jug. Take one half at a time and, holding it over the jug, give it a good squeeze. It’s really good for stress relief and it will turn your water a gorgeous pink. Scoop some or all of the seeds from your pomegranate and dump them in the water. Crush the berries gently with the back of a spoon and add them and their juices to the water as well. Add the mint leaves. Top with more water if you like, or leave as it is for a more concentrated flavour. You can, of course, add ice cubes too. NOTE: pomegranate seeds can be a choking hazard, so do not give this to a child under 3 without first removing the seeds.
If you like this fruit water, ask your children to suggest other fruits that could be included instead. Lemons, limes and orange slices look lovely, and chopped up strawberries can be great too. You get to munch the fruit when you have finished the water, which is an added bonus!
What kind of fruit waters could you enjoy at home?
Fruit Juices and Smoothies
My mother can’t believe that I don’t drink juice and that it is no longer considered a particularly healthy option. The reason is that in juices you are getting the sugar from many fruits without any of the added fibre and pulp which slows down its absorption and release into the blood stream. Your child could probably never eat as many fruits as it would take to make a glass of juice. If you have ever done your own juicing you will know this for yourself. If not, go to somewhere where they make freshly squeezed orange juice, and watch how many oranges go into a small glass.
If your child loves fruit juice, wean them off it by diluting it in water. Gradually increase the ratio of water to juice until the juice is irrelevant.
Smoothies are a better option, because the fibre of the fruit is not removed, but you can still cram an awful lot of fruit into a smoothie. Ask yourself how much fruit your child would eat in a snack-sized serving and aim to have no more than this in your smoothie. To increase the nutritional and fibre content, you could add a few veggies. I have to confess I have never yet met a ‘green smoothie’ I liked, but I’d be happy to be persuaded. Incidentally, you don’t need a fancy device to make smoothies; I don’t have one, but of course if a manufacture is reading this and would like me to test-drive their model I’d be more than happy!
Spooky fun for Halloween and beyond
Good smoothie recipes are surprisingly hard to find; most have added honey, maple syrup or sweetened yogurt. No wonder children are getting a big sugar hit from smoothies. Some supposedly ‘delicious’ recipes sound so foul that even I wouldn’t attempt to swallow them, and I can only imagine the reaction from a child. However, I’m managed to find a few to get you going.
Here are some spooky Halloween ideas: http://www.superhealthykids.com/spooky-superfood-smoothie-bowl-halloween/.
This one could be a sunset smoothie or a zombie smoothie depending on your child’s imagination. If your child has a nut allergy, use another kind of milk: http://www.averiecooks.com/2015/07/strawberry-pineapple-banana-lava-flow-smoothie.html.
Finally I can always rely on Christine Bailey for original ideas. Cauliflower in a smoothie doesn’t sound too good, and probably won’t smell wonderful, but I have tried many of Christine’s recipes, and they are nearly all lovely, so I would recommend suspending any doubts you may have and giving this a go http://christinebailey.co.uk/recipe/chocolate-hazelnut-cauliflower-smoothie/.
Tomatoes never looked so good
Cakes, Buns, Sponge Puddings
The fact is, if you’re going to make a cake, you need something in it to make it sweet. Unless you are faced with an exceptional situation, bananas can be a great choice. Most children enjoy them, and they are a source of B Vitamins, Magnesium, Manganese and Potassium. They are great in cakes, as they give a moist texture and a good amount of sweetness.
Personally I don’t think that cakes, buns and so forth should be part of most children’s everyday diet, but parents always have the difficult job of balancing what is ideal against what the child will eat, encouraging a healthy relationship with food, the demands of peer pressure, and of course their own busy schedules.
If you would like some less sugary ideas, here are a few ideas to get you started:
For a traditional banana loaf without the sugar: http://www.bbcgoodfood.com/recipes/2451651/sugarfree-banana-cake
If you don’t eat wheat at home try this version: http://fastpaleo.com/recipe/cinnamon-swirl-banana-cake/
If you don’t eat nuts, or you don’t like the idea of cake at all, these pancakes can be made in minutes. Make them as an after-school snack, and take the leftovers in the following day’s lunchbox: http://paleoleap.com/flourless-banana-pancakes/
Yoghurt, Fromage Frais
I have no intention of getting into the dairy debate here. I’m going to assume that most parents include dairy in their child’s diet. Many parents are under the impression that yoghurt is a healthy dessert, and so it is, when compared with biscuits and cakes. However, what they may not realise is that children’s yoghurts typically contain between 9 and 11g sugar per 85-90g pot. That’s more than half the daily recommendation for children aged 4-6, and more than a third of what is recommended for children aged 7-10.
If your child won’t eat plain yoghurt, try coconut yoghurt (yoghurt made of coconuts, not coconut-flavour yoghurt)
If your child likes these sort of desserts, try adding fresh fruit to unsweetened yoghurt. Coconut yoghurt has a less sharp flavour than dairy yoghurt, so may be more palatable for children (and some of my adult clients too). You could also make a fruit compote by heating a packet of frozen strawberries, blueberries or cherries, and cooking down until its liquid thickens. Or try my Vanilla Apricots recipe with yoghurt for a warm bite of comfort and joy. Similarly, you can make frozen yoghurt instantly by whizzing up frozen fruit and your preferred form of unsweetened yogurt in a blender, but remember my earlier advice about portion sizes. Freeze in child-sized lolly moulds for an anytime-snack.
Sweets, Toffees, Mints
When I was about 8 or 9 my mother decided to send me to French lessons. I absolutely hated it, and the only thing that made it remotely bearable was that I was allowed to stop at a sweet shop on the way and buy a sherbet dip. In other words, my mother bribed me with sweets. Not great parenting, really; she should have realised she was onto a loser and I had absolutely no interest in learning French no matter what the reward.
I tell you this story because, other than bribery, I find it difficult to think why a parent would give these foods to a child on a regular basis. They provide no nutrition whatsoever, and increase the chances of dental disease. It’s true that sweets are cheap, but dental bills are expensive.
Fruits and vegetables can be fun!
There are many fruits that are sweet-sized and easy for children to eat, such as grapes, lychees and blueberries. They can all be bought in season for pennies on a market stall. Of course they do contain some sugar, but they also provide a broad range of nutrients, as well as fibre, so in my opinion the benefits far outweigh the risks.
I appreciate that it can be hard to encourage your child to enjoy fresh foods, especially when they are used to sweets. But you can have a lot of fun with fruit and veg. The pictures in this post should give you some ideas to get you started.
If you are a parent, and have implemented some great strategies for reducing sugar in your children’s diet, I would love to hear from you.