Back to School Nutrition

we love summer vacation!

Do not panic. There are still two and a half weeks of summer vacation left. Advertisers are already reminding us to buy new pencils and sneakers but it's not over yet.
That being said, I thought it would be an appropriate time to blog about nutrition for back to school. If we consider the fact that food builds our bones, brains and whole bodies than we should probably be choosing the most nutritious and nutrient dense foods possible to keep us smart and healthy. Somehow, we have forgotten this and now rely more on convenient foods that are packed full of artificial colour, flavour, sugar and often void of actual NUTRITION.
The criminal part is that so many of these convenience foods are touted to our children.
It's seems too coincidental that the rise in food allergies, asthma, behavioural and attention issues occurs around the same time as the decline in nutrition in our food.
Kids used to eat whole oatmeal with full fat milk, fruit and a touch of honey for breakfast, now they eat refined grain cereal high in sugar and low fat milk. What used to be a nutrient dense start to the morning has turned into a jump start with sugar. If you consider the implications this has on our blood sugar, it is no wonder there are more behavioural problems in the classroom. I would expect that the problems in the classroom occur 1-2 hours after breakfast and lunch when childrens' blood sugar crashes.
Just to give you an idea, 32% of the calories in Honey Nut Cheerios are from sugar. And without full fat milk there is nothing to slow down the digestion of breakfast. It is providing energy in the form quick calories.
Another 'go-to' snack we often add to lunch boxes is granola bars. 28% of the calories in a Quaker Chewy Granola Bar come from several sources of sugar. Brown sugar, sugar, malted barley extract, corn syrup, invert sugar, corn syrup solids and molasses. Ack.

So what's a parent to do? What should we be feeding our kids? Here are a few suggestions to start the school year off on the right foot!

1. Talk to your children about the food they eat. Distinguish healthy whole food from "treats". If they can make the connection between foods that feed the brain and help them learn in school from foods that are for special occasions, they may understand when you say 'no'. There have to be rules. Plus nutrient dense foods do not result in sugar crashes and behavioural problems later.

2. Have healthy snacks on hand. With healthy eating comes a little work and preparation. Some families will shop and prepare meals and snacks for the week on Sunday so they are prepared for the week ahead. Here are some ideas:

• Carrots, celery, peppers, cucumber, beans - washed and cut into dipping size
• Bean dip, tzatziki, guacamole - kids love to dip
• Fruit salad
• Homemade granola - this way you can control the sugar content
• Whole fat yogurt
• Muffins (recipe below)

Let your kids help so they feel they are a part of the process.

3.  Avoid/Eliminate the following nutrient void foods

• Soft drinks - regular and sugar-free
• Juice - it's all pasteurized and also high in sugar
• Low fat foods - we need fat, low fat just makes us hungry sooner
• Fast food
• Boxed breakfast cereal - almost all of them are high in sugar
• Boxed, canned and packaged food

4. Incorporate more of these foods into your family meals

• Vegetables
• Fruit
• Whole grains
• Eggs
• Sustainable poultry, red meat, fish
• Beans and legumes
• Water - flavour with fresh lemon juice

Need some meal ideas?
Breakfast - always include some protein and fat

• Yogurt with hemp seeds, fresh fruit, cinnamon
• Whole grain toast with almond butter
• Healthy muffins
• Eggs on toast

Lunch

• Wrap with veggies and hummus
• Whole grain bread with leftover meat from dinner (chicken, beef)
• Veggies and dip
• Portable fruit - banana, apple, grapes
• Whole fat cheese with whole grain crackers
• Soup in a thermos

Dinner

• Roast chicken, salad, baked sweet potato
• BBQ salmon, grilled veggies
• Frittata and salad
• Homemade pizza loaded with veggies
• Hearty soup, stew

When our taste buds become accustomed to whole foods we don't crave sugar. In fact, processed and fast foods will taste too sweet and we won't overeat when we have a treat.
Sugar has an instant, negative impact on our immune system. Reducing your kids' sugar intake will also help them fight colds and viruses in the classroom!
Remember that we need PROTEIN, FAT and CARBOHYDRATES. A balance of the three will help keep kids centered, nourished and healthy!

Healthy, Sugar-Free, Delicious Muffin Recipe

Morning Glory Muffins - jae steele ripe from around here

2 cups spelt flour (any flour will work but try something different from wheat)

1/4 cup rolled oats

2 tsp baking powder

1 tsp baking soda

1 tsp cloves

1/2 tsp nutmeg

1/2 tsp sea salt

11/2 cups grated carrots

3/4 cup raisins

1/3 cup pumpkin or poppy seeds

1 cup packed, chopped and pitted dates, soaked in 1/2 cup boiled water for 20 minutes

1/2 cup softened coconut oil

1 cup orange juice (apple or pear)

2 tbsp apple cider vinegar

Preheat the oven to 375. Prepare 12 cup muffin tray with liners or a light coating of oil.

Whisk together the flour, grain, baking powder and soda, spices and salt in a large bowl. Stir in carrots, raisins and pumpkin seeds until well coated in flour.

Toss the dates and saoking water into a food processor and give it a whirl. While it's running drizzle in the oil and the juice.

Scrape the sweet mixture into the large bowl and stir until all the flour is absorbed. Add vinegar and distribute evenly.

Portion the batter evenly into 12 muffin cups and bake for 22-24 minutes until the tops are domed and a toothpick inserted in the centre comes out clean.

I'm not a vegan but this is one of my favourite cookbooks! Check it out here! Lots of kid friendly recipes!


Supplements
A good, high quality multi-vitamin is something else you can consider to ensure your kids are getting all the nutrients they need to do well in school. Look for brands like Genestra, New Chapter, Whole Food Vitamins and talk to a trusted health food store rep.
Fish oil is another good supplement for kids. We don't eat nearly as many omega-3 fatty acids as we should. The DHA portion of the omegas helps support and feed the brain.
If your kids have been on any antibiotics in the last year a probiotic supplement is also beneficial to help replenish the good bacteria in their bellies and will help boost the immune system as well. There are several brands formulated for kids depending on their age.

Last but not least kids need lots of exercise, lots of love and a good night's sleep. Start your routine the week before school starts so Day One is not a shock.
Here's to healthy, happy kids!