The post Jamie Oliver – Teach Every Child about Food (TED Talk) appeared first on Novak Djokovic Foundation.

Children can be picky eaters. For many parents, picturing a toddler stubbornly throwing a piece of broccoli to the floor in disgust is easy – after all, it’s an all too familiar scene. However tiring it might be, it’s important that you find ways to convince your child to eat that piece of broccoli, as studies show that having a balanced and nutritious diet directly impacts all aspects of a child’s growth and development.

Why is Nutrition so Important for Children?

The relationship between nutrition, health and learning is undeniably strong: nutrition is one of the three major factors that impact a child’s development. As genes and environment are the other two factors, eating a certain food cannot guarantee that your child will be smarter, although my mother did successfully teach (trick?) me to eat fish when I was little for that very reason. Nevertheless, research studies show that nutrition in a child’s early years is linked to their health and academic performance in later years.

Copyright: Lana K

Nutrition and Health

However you might personally define it, “a child’s early years” begin before birth when it comes to nutrition. Under-nutrition during pregnancy stunts foetal growth and can lead to poor brain development that result in irreversible chronic illnesses. Under-nutrition of a breastfeeding mother will likewise negatively impact a child’s development, especially in the first 6 months when breast milk is all he/she is consuming. For all soon-to-be and new mothers, it’s worth making sure you’re consuming a healthy and balanced diet full of the vital nutrients that both you and your child need: carbohydrates, protein, calcium, iron and vitamins A, C and D. Although at first glance this list seems overbearing, realistically you probably consume most of these nutrients already – it’s just about following proportions, which the eatwell plate helps to illustrate.

Is it really that important for children to be consuming all of the above nutrients though? The short answer: yes. The benefits of good nutrition to health are endless, but the following few conclusions made by researchers serve to prove my point. Firstly, breastfeeding by mothers following nutritious diets leads to fewer and less severe cases among their children of illnesses including diarrhoea, ear infection and bacterial meningitis. This is because better-nourished children have an enhanced natural ability to fight infection. Secondly, since iron is a vital component of brain tissue, iron deficiency makes nerve impulses move slower and may cause permanent damage to a child’s brain, especially in the first two years of his/her life; iron deficiency during this time is linked to behaviour changes and delayed psychomotor development. However, too much iron also presents problems. As my mother wisely often tells me, “the key is to find the middle way”. Thirdly, under-nutrition has been proven to decrease a child’s activity levels, social interactions, curiosity and cognitive functioning. Although parents everywhere probably harbour the wish that their child wasn’t quite so hyperactively jumping on their bed at 6am, good nutrition remains a must.

Copyright: DeeMPhotography

Nutrition and Academic Performance

It seems bizarre to think that what your child consumes at, say, 4 months will affect their learning ability years later. Research has proven this true. Throughout their early childhood, it’s important to monitor your child’s nutrient intake for the sake of their later performance. For instance, breastfeeding appears to lead to higher IQ, while iron deficiency correlates with reduced cognition and achievement at school age. More obviously to the layman, since under-nourished children get sick more often, they miss more school and fail to keep up with peers. Research has made the link even clearer: school-age children who eat breakfast do better in tests than those that go without.

“Eat up please”

When there’s work to go to, bills to pay and dishes to wash, getting your child to eat what they don’t want to (especially when doing so might cause a much-dreaded tantrum) is oftentimes the least of your worries. But it’s critically important. Following nutrition guidelines is relatively straightforward during pregnancy, as well as at the start of your child’s life. When your child starts to form likes and dislikes, my advice to you is to accept preferences but continue to introduce new foods by making silly faces and playing peek-a-boo until you hear that giggle and see your toddler happily putting the spoon into their mouth themselves. Persevere. I promise he/she will thank you one day.

The post The Importance of Nutrition in Early Childhood Development appeared first on Novak Djokovic Foundation.

The family that is healthy together, stays healthy together.

This should be the motto we follow as we live our lives. Families, big or small, need to make healthy decisions together in regards to healthy foods and healthy habits.

Healthy Foods

When it comes to what’s available in the home, that’s typically up to the adults, so it’s up to parents to make sure healthy food options are what children have to choose from. Be cognizant of the following when making options available:

• Eat fruits and vegetables: Make sure everyone is eating enough fresh fruits and vegetables each day. Fruit could be frozen or as 100% fruit juice (with no sugar added). Vegetables can be as a snack or mixed into meals, like on a sandwich or a side salad.

• Try reduced fat and reduced sugar: When buying milk, yogurt or cheese, reach for the non-fat option. Instead of butter for cooking, try olive or vegetable oil. And when reaching for a beverage, drink water rather than sweet sodas.

• Limit sweets: “Treats” are great for special occasions, but not to have readily accessible all the time. Limit the sweets in your home and they’ll be even more special and appreciated when the time comes.

• Portion control: Buying in bulk is a great way to save money, but take the time at home to divide foods into better, readily-available portions that make sense for the serving size.

A great way to have access to healthy foods like fruits and vegetables (and a fun activity for families) is to plant a garden. Start from seeds or potted plants and try tomatoes, eggplants, green peppers, figs and orange trees. Plants will be fun to watch grow and healthy to eat.

Healthy Habits

Be a role model: The National Heart, Lung and Blood Institute says research shows children follow the lead of their parents. If parents eat well and move more, kids will too.

Eating together as a family is a great way to show good food behavior to your kids. According to the NHS in England, studies show that families who have regular meals at the table with no distractions are more likely to be a healthy weight. Structured meal times promote more structured eating habits. Also, children know to choose healthy foods by seeing their parents do so. Plus, the best bonus, it allows families to spend more time together. “When families come together to eat, they create an emotional harmony that I think is pretty sacred for long-term health,” advises Dr. Oz.

One very important meal to eat together is breakfast. NHS England says children who eat breakfast are less likely to overeat later in the day. The first meal of the day doesn’t have to be a huge production either: A bowl of low-sugar cereal, toast with nut butter or oatmeal and fruit are great, easy options.

Another healthy eating habit to have is to regulate where you eat. Food should be consumed at a kitchen table not on the couch while watching television. Television watching is an “inactive” activity and can lead to “mindless munching.” This means no television while eating meals and no snacking while watching television.

Staying active is also important and it’s more fun to be active with a group, which is great for families. There are so many activities a family can do together that gets their heart pumping (and are fun). Walking the dog, going for a hike and playing games at the beach are just a few examples. Even doing chores, while not the most fun, help a family move.

Talk About It

Choosing healthy foods and staying active are great habits for families, but in order for it to be understood (why are we doing these things?) and for the habits to continue, there needs to be a discussion. If children understand the reason behind these things, they’ll make the connection between good choices and how they are physically affected. In the long run, with this knowledge, children will be more likely to care and make the “better” lifestyle choices in the future. This means your family can continue to be healthy together for years to come.

The post Being Healthy as a Family appeared first on Novak Djokovic Foundation.