Here is an interesting piece from the Independent on boosting our children’s immune systems before they go back to school. It is written by Brian Higgins who is a GP at Galway Primary Care. The original article can be downloaded here https://www.independent.ie/life/family/parenting/how-to-boost-your-kids-immune-system-39432060.html
Children form their eating habits from a young age, therefore, it is important to guide them in the right direction and give them an understanding of a balanced nutritional diet mixed with an active lifestyle.
There are many different websites and publications that can help you choose the best types of food for your child. But, there are a few things to remember:
Eating Disorders, concerns about weight, appearance and poor eating habits are very common in today’s society. Eating disorders are not just about eating too much or too little. Eating disorders affect the mind and the body. It is about food, body shape, body image, exercising, and dieting as well as other life factors. There are a number of eating disorders, of which anorexia nervosa and bulimia nervosa are probably the types most people are familiar with. Young people may go through periods of binge eating or dieting. At times however, concerns about weight, appearance and inappropriate eating habits such as binge eating or dieting can become excessive and begin to affect a person’s health and well-being. This is the stage at which an eating disorder is said to exist.
Many young people experiencing an eating disorder do not seek help on their own. Indeed, many will try to minimise or deny their problem and hide their problem from family and friends. These conditions affect males and females and the impact of these conditions on a young person’s life can be quite serious and at times can even become lifethreatening. If it is identified and treated effectively early however, positive outcomes are more likely. As a parent of a child with a suspected or diagnosed eating disorder seek help and ongoing support. Talk to your local family doctor (GP) or health centre. Find out where they are located by visiting the HSE.ie online service finder. For more information about eating disorders the Bodywhys website is a great resource: www.bodywhys.ie and www.reachout.com.
Adapted from Foroige Mental Health Resource
For more information, please click on the links below:
https://www.safefood.eu/Childhood-Obesity/Welcome.aspx
https://www.safefood.eu/Healthy-Eating/Food,-Diet-and-Health/Life-Stages.aspx
https://www.healthpromotion.ie/health/healthy_eating
Our thanks to the Tusla parenting24seven website for this information. If you want to explore more Key messages to support your parenting check out https://www.tusla.ie/parenting-24-seven/12-years
Q. I know what my children should be eating, but my question is how do you actually get them to eat healthy foods? I have two boys aged two and five and though they are not the worst in what they eat, there is still a lot to be desired. For example, my five year old almost never eats the dinners we have as adults and his diet is restricted to mainly eating pasta and bread. He hates food that has ‘bits’ in it and will spit out anything he does not like. He does have the occasional apple (and this is the only fruit or vegetable he eats) and luckily he eats porridge in the morning with me. But apart from that he won’t eat any new foods I give him and it often ends up in a row. I would love him to eat more vegetables and to have dinners with us. What can we do?
A. Fostering healthy eating choices in children is a long-term project that can be marked by setbacks and frustrations. Frequently, young children can have a very limited range of preferred foods compared with adults. Like your own son, many children resist eating family dinners and instead want to eat only the foods they are familiar with – this is understandably frustrating for you as a parent. The good news is that there is a lot you can do as a parent to gradually expand a child’s food repertoire, though it does take patience and persistence.
The first step is to observe closely and make an inventory of the amounts and types of foods your son eats. Frequently, although it might be restricted to certain foods, some children can have a relatively balanced and healthy diet that covers most of the food groups. As you describe, your son does currently eat a lot of healthy foods (such as apples, pasta and porridge). Secondly, it is important to try to understand the source of your child’s resistance to eating certain foods. Some children are averse to certain flavours or tastes but frequently children can be very sensitive to other aspects of food such as the texture, size, consistency and temperature. This may be the case with your son as he does not like the “bits” in some food. In addition, if a child has had a bad experience with a certain food, when they gagged or spat it out, this gives them negative associations that make it hard to try the food again.
The key to making progress is to start with food that your son likes and then to gradually expand these out to include new foods. Be extremely patient and positive when you introduce new foods and make sure to go at your son’s pace. You might expect him to tolerate only a small portion on his plate, before he smells it or tastes it (without putting it fully in his mouth), and so on. Though it is really hard, try to always be encouraging, positive and upbeat. The temptation is to criticise, cajole or even to force a child to eat but these are counter-productive strategies that can set you back (and can even invoke a “gag” response in your child). Instead, always focus on what your son is doing right, “you had a taste of that – well done” or to gently encourage him “well done, only one spoon to go”. Sometimes it is best not to mention the food at all and chat about other things as you eat. As he is five years old, it can be helpful to use rewards with him. For example, if he tries a new food (even one pea) he gets a star on a chart – the key thing is to get his co-operation rather than be fighting with him. Appreciate his efforts when he tries new foods and encourage him all the way.
One advantage of him being five rather than a toddler is that you can reason with him and get his agreement and co-operation around healthy eating. Sit down with him at a good time and explain how important it is for him to eat nutritiously and how you only encourage him because you love him – you wouldn’t be a good parent if you didn’t. Listen carefully to his objections and preferences. Make a list of all the foods he knows and categorise them into “those he loves”, “those he thinks are okay” and “those he doesn’t like at the moment”. It can help to adopt an educational approach and even to fit in with what he is learning in school. For example, when his school is discussing the food pyramid, get him to select a couple of foods he likes from each level of the pyramid. Or when he is learning the importance of eating a “rainbow” of fruit and vegetables for better health, set him the challenge of eating a food from all the colours of the rainbow in one week.
When dealing with fussy eating, it is important to put things into perspective. The vast majority of children with restricted diets tend to grow up healthily and well. In the long term, fussy eating tends to fade and children change their eating habits at different developmental points (often influenced by peer groups when they start school or become adolescents). The key is to continue to gently encourage healthy eating choices while remaining patient and keeping things in perspective.
John Sharry, Irish Times Newspaper, November 19th 2013.
Source: Solution Talk
If you want to see more Key messages check out https://www.tusla.ie/parenting-24-seven/6-12-years/
(From Tusla’s Parenting24Seven website)
Check out some easy snacks to make with your child, Brown bread ice cream, sweet potato crisps and chunky oatmeal drops.
Remember these are treats so a little every now and then!
(Suitable for vegetarians)
This ice-cream is a novel way of including wholegrain into your kid’s diet and giving them a treat too!
110g / 4 oz. of wholemeal breadcrumbs
110g / 4 oz. of dark brown sugar
2 medium eggs
290ml / ½ pint of double cream
150ml / 5½ fl oz. of single cream
2 drops of vanilla essence
Serve with some fresh or tinned fruit like strawberries or raspberries.
Disclaimer Click here for more details
(suitable for vegetarians)
Kids will love these and they make a great alternative to crisps for a Halloween party!
500g / 17½ oz. of sweet potatoes
2 tablespoons of vegetable oil
Serve hot or cold. Add more flavour to your crisps by lightly sprinkling them with spices before placing in the oven.
Disclaimer Click here for more details
(Suitable for vegetarians)
These cookies contain no added sugar as the sweetness comes from all the fruit! They also contain lots of whole-grains that release their energy slowly.
180g / 6 oz. of oat flour
40g / 1.5 oz. of oats
30g / 1 oz. of whole wheat flour
65g / 2.5 oz. of pineapple juice
1½ teaspoon of baking powder
1 teaspoon of salt
60g / 2 oz. of chopped walnuts
75g / 2.5 oz. of sultanas
2 tablespoons of water
1 teaspoon of vanilla essence
85g / 3 oz. of honey
165g / 8 oz. can of pineapple chunks, in own juice
This recipe works great with any type of fruit, dried or fresh, simply chop it up finely and add to the wet mixture before baking. Share these with friends to stop from munching on too many! Store in an airtight container.
Disclaimer Click here for more details
Source: Safefood
If you want to see more Key Messages check out https://www.tusla.ie/parenting-24-seven/6-12-years/
(From Tusla’ s parenting24seven website)
Children form their eating habits from a young age, therefore, it is important to guide them in the right direction and give them an understanding of a balanced nutritional diet mixed with an active lifestyle.
There are many different websites and publications that can help you choose the best types of food for your child. But, there are a few things to remember:
For more information, please click on the links below:
https://www.safefood.eu/Childhood-Obesity/Welcome.aspx
https://www.safefood.eu/Healthy-Eating/Food,-Diet-and-Health/Life-Stages.aspx
https://www.healthpromotion.ie/health/healthy_eating
For more Key Messages see https://www.tusla.ie/parenting-24-seven/6-12-years/
Q. I know what my children should be eating, but my question is how do you actually get them to eat healthy foods? I have two boys aged two and five and though they are not the worst in what they eat, there is still a lot to be desired. For example, my five year old almost never eats the dinners we have as adults and his diet is restricted to mainly eating pasta and bread. He hates food that has ‘bits’ in it and will spit out anything he does not like. He does have the occasional apple (and this is the only fruit or vegetable he eats) and luckily he eats porridge in the morning with me. But apart from that he won’t eat any new foods I give him and it often ends up in a row. I would love him to eat more vegetables and to have dinners with us. What can we do?
A. Fostering healthy eating choices in children is a long-term project that can be marked by setbacks and frustrations. Frequently, young children can have a very limited range of preferred foods compared with adults. Like your own son, many children resist eating family dinners and instead want to eat only the foods they are familiar with – this is understandably frustrating for you as a parent. The good news is that there is a lot you can do as a parent to gradually expand a child’s food repertoire, though it does take patience and persistence.
The first step is to observe closely and make an inventory of the amounts and types of foods your son eats. Frequently, although it might be restricted to certain foods, some children can have a relatively balanced and healthy diet that covers most of the food groups. As you describe, your son does currently eat a lot of healthy foods (such as apples, pasta and porridge). Secondly, it is important to try to understand the source of your child’s resistance to eating certain foods. Some children are averse to certain flavours or tastes but frequently children can be very sensitive to other aspects of food such as the texture, size, consistency and temperature. This may be the case with your son as he does not like the “bits” in some food. In addition, if a child has had a bad experience with a certain food, when they gagged or spat it out, this gives them negative associations that make it hard to try the food again.
The key to making progress is to start with food that your son likes and then to gradually expand these out to include new foods. Be extremely patient and positive when you introduce new foods and make sure to go at your son’s pace. You might expect him to tolerate only a small portion on his plate, before he smells it or tastes it (without putting it fully in his mouth), and so on. Though it is really hard, try to always be encouraging, positive and upbeat. The temptation is to criticise, cajole or even to force a child to eat but these are counter-productive strategies that can set you back (and can even invoke a “gag” response in your child). Instead, always focus on what your son is doing right, “you had a taste of that – well done” or to gently encourage him “well done, only one spoon to go”. Sometimes it is best not to mention the food at all and chat about other things as you eat. As he is five years old, it can be helpful to use rewards with him. For example, if he tries a new food (even one pea) he gets a star on a chart – the key thing is to get his co-operation rather than be fighting with him. Appreciate his efforts when he tries new foods and encourage him all the way.
One advantage of him being five rather than a toddler is that you can reason with him and get his agreement and co-operation around healthy eating. Sit down with him at a good time and explain how important it is for him to eat nutritiously and how you only encourage him because you love him – you wouldn’t be a good parent if you didn’t. Listen carefully to his objections and preferences. Make a list of all the foods he knows and categorise them into “those he loves”, “those he thinks are okay” and “those he doesn’t like at the moment”. It can help to adopt an educational approach and even to fit in with what he is learning in school. For example, when his school is discussing the food pyramid, get him to select a couple of foods he likes from each level of the pyramid. Or when he is learning the importance of eating a “rainbow” of fruit and vegetables for better health, set him the challenge of eating a food from all the colours of the rainbow in one week.
When dealing with fussy eating, it is important to put things into perspective. The vast majority of children with restricted diets tend to grow up healthily and well. In the long term, fussy eating tends to fade and children change their eating habits at different developmental points (often influenced by peer groups when they start school or become adolescents). The key is to continue to gently encourage healthy eating choices while remaining patient and keeping things in perspective.
John Sharry, Irish Times Newspaper, November 19th 2013.
Source: Solution Talk
If you want to find out more about the key messages for you and your child just click https://www.tusla.ie/parenting-24-seven/0-5years/
(from the Tusla parenting24seven website – link below)
Children form their eating habits from a young age, therefore, it is important to guide them in the right direction and give them an understanding of a balanced nutritional diet mixed with an active lifestyle.
There are many different websites and publications that can help you choose the best types of food for your child. But, there are a few things to remember:
For more information, please click on the links below:
https://www.safefood.eu/Start/Welcome.aspx
https://www.safefood.eu/Healthy-Eating/Food,-Diet-and-Health/Life-Stages.aspx
https://www.healthpromotion.ie/health/healthy_eating
If you want to find out more about key messages for you and your child click https://www.tusla.ie/parenting-24-seven/0-5years/
Q: My two-year-old son is a very picky eater. Do you have any advice to help increase the number of vegetables he will eat?A: Dealing with a picky eater can be difficult for parents, but be patient. Continue to offer a variety of new foods, and avoid getting into power struggles. Some helpful hints include:
• Remember, your responsibility ends with the serving of nutritious foods. You cannot make your son eat. He must decide that for himself.
•Keep a regular schedule of meals and snacks. Don’t allow your son to make you a short-order cook.
• Avoid serving snacks close to mealtimes. New foods seem most attractive when a child is hungry.
• Place small “one or two bite” portions of the new food on your son’s plate—alongside more familiar foods—at each meal.
• Be patient. Make no comment whether or not your son eats the new food. After five or ten exposures, the food may not seem so “new.” Then he may decide to try it onhis own. If he does, begin serving the new food on a regular basis.
• Invite your son to help prepare meals. Children are more likely to eat foods that they’ve helped prepare.
• Be a good role model. Children notice what their parents eat. So, eat your vegetables and your son may, too!
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Introducing your baby to solid foods is often called weaning. This should start when your baby is around 6 months old.
If you are breastfeeding, you don’t need to move to formula milk when introducing solid foods.
We recommend you breastfeed exclusively for 6 months. Continue to breastfeed after solid foods are introduced, up to 2 years or beyond.
Babies develop at different stages. Begin introducing solids when your baby is ready. This should be around 6 months. Don’t wean before 17 weeks (4 months).
You should not give your baby solid foods before 17 weeks because:
You should not wait later than 26 weeks (6 months) because:
Between 17 and 26 weeks (4 to 6 months), your baby may begin to show some signs they are ready for weaning. Your baby should show more than 1 of these signs before you think about introducing solid foods, especially if they are 17 weeks.
Signs your baby is ready for solid food:
These signs show that your baby is ready for you to begin introducing foods other than milk.
Some signs mistaken for a baby being ready for solid foods:
These are normal baby behaviours and not necessarily a sign of hunger or an interest in solid food.
Starting solid foods will not make your baby any more likely to sleep through the night. Sometimes a little extra milk will help until they are ready for solid food.
If your baby was born early (before 37 weeks) you should begin introducing foods other than milk sometime between ‘corrected age’ 4 and 6 months. Corrected age, or adjusted age, is your baby’s age minus the number of weeks or months they were born early.
It is important to look for the signs listed above that your baby may be ready for solids.
This information is taken from https://www2.hse.ie/wellbeing/child-health/weaning/weaning-starting-your-baby-on-solid-foods.html
Make sure your child eats breakfast every day. It gives children energy that they need. Lead by example and make sure you eat a breakfast. Sit down with your child for breakfast as often as possible.
Use children’s plates and bowls to give your child a small portion of food. Children’s appetite can increase according to your child’s growth. Do not try to over feed your child.
Do not keep unhealthy snack foods such as biscuits and sweets in your house. Make healthy foods and choices available. For example, have a fruit bowl.
Let your child help you prepare food, it might encourage them to eat what they’ve made.
To help your child eat healthily:
Do not ban any foods outright, such as ice cream and sweets. A ban can make these foods more appealing.
Don’t make a fuss if your child eats sugary foods at a friend’s birthday party. It’s just a party treat.
This was taken from the HSE mychild.ie website https://www2.hse.ie/wellbeing/child-health/helping-your-child-to-eat-healthily.html#Other-meals
