For many parents juggling work, household duties and caring for their little ones time is often tiring.
In the midst of fast-paced family life and overloaded work, school and social schedules, it can be challenging to ensure that your kids get a healthy and balanced diet every day, especially during school holidays.
Parents can find it challenging making sure their kids get the nutrition they need to support their physical and mental development.
Prioritising commutes to work and school, the disruption of loadshedding, high food costs and fussy eaters are all challenges that make hitting the drive-through a go-to for parents on tight schedules.
With schools closing for the holidays, maintaining a balanced diet for children becomes even more challenging.
Do as you say! When parents and caregivers also follow healthy eating habits and eat foods low in added sugars, salt and saturated fats, children are likely to follow suit and learn to love these foods too.
We spoke to registered dietician and Association for Dietetics in South Africa (ADSA) spokesperson Thembekile Dhlamini to find out more on how parents and caregivers can ensure nutritional meals for children when they’re home for the holidays.
“School holidays can be challenging for most parents as they have to do their work and still ensure that their kids receive their deserved healthy meals. A working parent can cook meals that can be eaten for lunch in their absence.
”Ensure that kids know where to find them and make it more accessible for them. Put fruit baskets where they are visible so the kids can see them and easily reach them. Also with healthy snacks, ensure that they are where they can reach. Fill-up their water bottles as it is important to keep them hydrated too. Cooking and freezing food for the days when you have limited time can [also] be an option,” she shares.
- Yoghurt, cheese and milk provide both protein as well as Calcium and essential vitamins.
- A peanut butter sandwich on wholewheat bread provides carbohydrates and healthy fats.
- A wholewheat sandwich with a filling of Omega-3 rich fish such as pilchards or mackerel provides carbohydrates, protein and healthy fats for brain function.
- Carrot and cucumber sticks with a hummus dip provides a high-fibre, vitamin-rich serving of fresh veg as well as protein from the chickpeas.
- Eggs are a versatile food that can be included in lunchboxes and meals in many ways. In addition to protein, eggs provide iodine which plays a role in brain development and thyroid function.
- Beans in a wholewheat wrap or roll is a great way to provide both carbohydrate and protein at the same time to school-going children.
- A banana before or after activities can help to boost energy.
- Water should always be the first choice to meet the fluids demands of a child. Add fruit such as strawberries, lemon or orange slices for extra flavour.
- For balance, always include fresh vegetables and fruits to children's lunches. Add nuts, such as walnuts, if you can.
Each family unit is different, with many children in the country coming from single parent households or low income families who often rely on guardians or caretakers to look after their children while they work.
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As a single parent herself, Thembekile gives us some insight on how parents can balance healthy eating habits with their hectic schedules, while keeping it easy on the pocket.
“Healthy eating does not have to be expensive, use what you cook in the household to make healthy meals for your kid. Cooking soft porridge for your kids enriched with protein sources can save you a lot.
“Parents should [also] try to involve children in growing their own vegetables. For those who have space for a garden, involve them in vegetable gardens and instil the habit of eating them. For those in urban settings, there are ways to use your little space to grow your own vegetables. This saves a lot of money,” she advises.
Holidays come with kids having more time on their hands to have fun and explore the games and activities they enjoy, and a vegetable garden is the perfect activity to get them involved in while teaching them the responsibility of caring for a living organism.
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But oftentimes children can be fussy and after a long day of work it can be tempting to pick up a takeaway and give in to your child’s whims.
There’s nothing wrong with treating your kids to their favourite special meal, however, there’s a thin line between a treat and a spoil.
Thembekile differentiates between the two by saying, “A treat can be any foods given less frequently but creates a pleasure for the kids. This is usually unhealthy options in controlled amounts. Some parents use treats to reward a kid who has shown good behaviour. However, kids should not be given a treat for finishing their meals or for those who dislike vegetables because it can cause confusion about the benefits of healthy eating options.
"A spoil can be going overboard by giving your kids just about everything they want just to keep them happy. This can create bad eating habits for the kids, and it is difficult to unlearn. Some parents prepare different meal options at home because their kids just do not want or prefer what is on the table and this should be discouraged.”
