Whatever the weather, the first school term of the year is always beset with coughs and colds. With groups of children confined to the classroom after months of freedom, it’s hard to prevent them from succumbing to the annual autumnal bugs, but you can help to build up their immune system so not only are they better equipped to fight off minor ailments, they are also in fighting form for absorbing as much education as possible.
Sarah Keogh is a consultant dietician with Indi (Irish Nutrition and Dietetic Institute). She says food plays a huge part in keeping children healthy and parents should ensure every meal is packed full of goodness.
“First and foremost is the importance of breakfast, as it literally breaks the overnight fast,” she says. “Children must eat before school as otherwise they will be running on empty, and research has shown that those who have a nutritious breakfast will perform and behave better than those who don’t.
“So parents must instil in their children the need to eat a good breakfast and make it part of the daily routine. They should be having wholegrain cereal or toast, some calcium in the form of either milk or yoghurt and some fruit – either fresh or dried.”
Keogh says she is often asked what to put in lunchboxes and believes what children eat during the school day is very important.
“My advice to parents about lunches is not to overthink it, because a sandwich and a piece of fruit is perfectly adequate,” she says.
“Make sure to use wholemeal bread and add cheese, tuna or some cooked meat. Or you could give them hummus with pitta bread as this is nutritious also. This with an apple or some sliced fruit or vegetables is enough for a primary school child – if older children need more then add a yogurt or a healthy snack. But I wouldn’t be too keen on cereal bars, as while some are quite healthy, others can be horrendously sweet.
“When they come home from school, a simple snack like crackers and cheese will suffice until dinner is ready and I would advise parents to keep treats for weekends: it’s not wise for children to expect something sweet at the end of every meal.”
A good diet will do wonders for your child’s health and Keogh says it should provide most of the vitamins their growing bodies need.
“If their diet is good and they eat oily fish a few times a week, I don’t think vitamin supplements are really necessary,” she says. “But it is well known that we don’t get enough vitamin D, so I would be looking to supplement that with fortified milk.
“If you start your child with these eating habits at a young age and encourage plenty of exercise, you will be setting them up for life.”
Dr Mark Murphy is chairman of communications at the Irish College of General Practitioners. He says while the correct amount of food, exercise and vitamins is essential to keep children ship- shape, there are other factors that contribute to a healthy physical condition.
“Adequate rest is very important for both children and teenagers,” he says. “A rough guide would be for seven- to 12-year-olds to sleep for between 10 and 11 hours per day and 12- to 18-year-olds should sleep between eight and nine hours per day. It is vital that they get enough sleep to maintain their health and wellbeing throughout the year.”
Anyone with teenagers will be aware of how difficult it can be to ensure they wear adequate clothing and don’t carry low- slung bags. Dr Murphy says it is important for them to keep warm and dry, but just as crucial for them to avoid carrying heavy schoolbags.
“When the weather gets cold and damp, I would say parents should use their judgment and avoid their children getting wet by ensuring they wear appropriate clothing,” he says. “Also, many children have to carry heavy bags to and from school and as a result musculoskeletal complaints are frequently seen in general practice as a result of carrying excessive loads.
“Nowadays, schools are more attuned to the problems which heavy school bags can create, so there should not be a need to carry most textbooks on a daily basis. But where concerns exist, parents should speak to the school and consider physiotherapy, as an initial step, if there are signs of a musculoskeletal complaint.”
indi.ie
icgp.ie
