Parents are responsible for their children's health.

Our children are reliant on us to make the right decisions and choices for their good health and wellbeing. One of the greatest gifts you can give to yourself and your family is to be dedicated and committed to providing the best possible foods. The key to success is to arm yourself with the knowledge and information needed in order to make the right food choices that will nourish them physically and mentally and boost their immune systems.

HEALTHY EATING NEED NOT BE EXPENSIVE
Healthy eating does not need to be expensive. For example, if you cannot afford fresh fish, buy tinned sardines or pilchards. Sardines and pilchards are an excellent food as they are rich in protein, calcium and omega 3 essential fatty acids. As they are small, they are the least likely to accumulate an excess of mercury in the way that the larger fish such as tuna do.

Eat fruit in season. The trusty staples of apples, oranges, pears and bananas are generally affordable.

When you cut out sweets, biscuits, cold drinks and takeouts, you will have more money for healthy foods. In fact, unhealthy items are often more expensive than healthy items. Consider the boxed sugary cereals – weight for weight they are far more expensive than regular oats! Just cutting out juices (in their various forms) and drinking good old plain water will result in a huge saving.

When it comes to nuts and seeds – seeds are cheaper and go further. Seeds like sunflower, flax, pumpkin and sesame provide amazing nutrition and whenever possible should be ground up and added to meals such as smoothies and breakfast porridge.

MAKING THE CHANGES
When implementing dietary and lifestyle changes see it as a process. Plan the changes and implement them over a period of weeks or months. Make one to three changes weekly depending on what is manageable and realistic for you. Expect resistance but explain the reasons for the changes. Communication is vital. Don’t be too regimental about things and don’t force the food issue with your children – you will end up with a power struggle on your hands. It is all about gentle perseverance. I have found that foods that were once resisted are eventually accepted. Our eldest daughter is very fussy but I have made incredible progress over the years simply by not being too pushy, but also never giving up. Very importantly, praise them when they eat healthy foods.

I see no problem with offering a little treat after dinner if it works to get them to eat an especially resisted dinner - as long as it doesn’t happen too often. We have found it works and has never become an issue. When it comes to kids, a little healthy bribery is not the end of the world! (I know that psychologists may not agree with this!) I don’t expect them to eat a food they really don’t like, but I do expect them to try it – that is often the battle. Once they have tried it though, they usually like it.

COMMITMENT & PERSEVERANCE
We don’t live in a perfect world and things don’t always go according to plan. If you slip from time to time or don’t feel that you are making the progress that you’d hoped for, give yourself a break and don’t beat yourself up about it. Just get back on track when you are ready and able. Life is stressful enough without putting added pressure on yourself. The most important thing is to remain committed to your health journey; don’t give up. Seek out support if you need guidance, advice and encouragement.

KEEPING THE BALANCE
Minor dietary indiscretions are fine when the diet as a whole is balanced and nutritious. Life is for living and food is for enjoying so keeping the balance is important. Reserve one night a week, say a Friday night, as treat night. On these evenings, have pizza or go down to the harbor and enjoy some fish and chips.

Sweets, cakes and biscuits should be seen as treats and given in moderation preferably after a meal to avoid blood sugar spikes. Kids should know that treats are exactly that – treats – not an everyday indulgence. In our house, if the kids want something sweet, they have the option of fruit, say a banana or apple, or some raisins, dates or mango strips. Keep in mind though, that dried fruit, although nutritious, is still very high in natural sugars, and should therefore be consumed in moderation.

DEALING WITH ADD & ADHD
Since ADHD is becoming more and more prevalent, it pays to understand this problem and then look to diet and appropriate supplementation to rectify the disorder. Dealing with the root of the problem is better than resorting to potentially harmful drugs for suppression of the symptoms. I have an excellent article on ADHD by Dr. Carolyn Dean – please e-mail me for a copy: desiree@healthwize.co.za.

NON-NUTRITIONAL FACTORS TO CONSIDER
Technological advances have resulted in us being constantly exposed to electromagnetic radiation in some form. Some devices are less harmful than others, but ongoing daily exposure to electronic equipment can increase our susceptibility to ailments and illnesses. Some people are affected severely. The extent of your sensitivity can be determined by muscle testing.

Cell phones and wireless devices are the greatest threats and should as far as possible be kept away from children. Brain cancers are on the increase and cell phones have been implicated. In fact the World Health Organization recently issued a report stating that cell phones can cause cancer. Experts have been reporting on this for years so it is good to finally have admission on these facts from the WHO.

Limit the amount of TV, computer and video games that your child indulges in and encourage outdoor activities. The exposure to fresh air and sunshine is vital for good health and a sense of wellbeing.

Moulds are often an unseen problem that few people think about. Moulds release spores containing mycotoxins that have the potential to trigger asthma, allergies and even serious illness and infections. In the long term, immune deficiency ending with cancer is possible. Moulds thrive in damp areas. Ensuring good ventilation is a good step in attempting to prevent or alleviate the problem. Spray white vinegar on affected areas. Tea tree oil is also a powerful mold killer. Use 1 – 2tsp in a cup or two of water and put into a spray bottle for use directly on the mold.

Dust mites are another common cause of allergies. If allergies are present, consider the regular cleaning of carpets, upholstery and mattresses. The removal of carpets and replacement with tiles or wood flooring is a sensible option.

Stress depletes the body of nutrients, particularly the B vitamins and magnesium. Severe, ongoing stress is enough to make a person ill. Children are no exception and our kids are exposed to stress far more nowadays than in the past. Consider their home environment, aftercare, extra mural activities and play date arrangements. Children that are constantly on the move going from one activity to the next and one play date to another, with full itineraries on the weekends are seldom given the opportunity to “just be”. Children need chill time on their own and with their family. Children pick up vibes from stressed out, angry parents. Parents cannot be expected to be on their best behavior at all times, but constant daily drama and tension is exhausting and stressful for everyone. Tackle your problems by seeking out help and making the necessary changes.

Lack of exercise dampens mood, encourages weight gain, impairs circulation and generally affects health negatively. Exercise results in the release of the feel good endorphins which we could all do with a good dose of!

Fresh air and sunshine are vital! Exposure to sunshine results in the manufacture of vitamin D which is essential for strong bones in growing children. Vitamin D also affects mood and immunity. In certain countries where there is minimal sunshine, a disorder called SAD (seasonal affective disorder) is prevalent. Suicides are particularly common during these periods.

Fresh air literally clears out the cobwebs and can help us to think more clearly. Oxygenation is vital for good health. Try and keep fresh air circulating throughout the house to prevent stale air from building up. If your home has been locked up for the day, as soon as you get home open all the windows for as long as possible. A walk at the beach exposes us to negative ions (the good ions) which have a positive effect on our health. Small changes over time are barely noticeable, but they go a long way to instill the healthy habits our children need to thrive.

Coming up in Part 3: Desiree shares some wonderful snack and meal ideas!

About Desiree Du Plooy Desiree is a health researcher, activist and student of clinical nutrition with a burning desire to educate people on the subject of health and nutrition.

Desiree is also the owner of Healthwize, which offers bulk buys, great value combo packs and special offers on a range of healthy products, with the aim to make living affordable while cutting down on excess packaging.

She is based in Fish Hoek in the South Peninsula of the Western Cape.

Visit the website for more information or contact Desiree at:
desiree@healthwize.co.za 021 785 4694