After two blissful months of summer, schools and universities are back in session. Children experience some initial difficulty while resuming their previous routines. The power battle among parents, kids, and food so begins. Power eating guarantees healthy, joyful, and nourishing food for children, and peace of mind for parents.
Kids spend one-third of their day in school. Food is a trivial part of their day both for physical as well as intellectual health. The majority of schools provide students two snack breaks to ensure they have enough nutrients to concentrate all day. As parents and teachers, make sure that the kids’ breaktime snacks are wholesome, nutritious, and not overly sugary. Power Foods are nutrient-rich foods with high concentrations of supernutrients such as fiber, vitamins, proteins, and minerals. These foods can provide the energy boosts needed for a productive school day. These benefit both children and adults.
Children adore snacking and it’s a task assembling lunch boxes that are guaranteed to return home empty; with its filling eaten completely. Here are a few tips to ensure healthy and happy meals for school and home that I have also incorporated on my kids’ meals.
• Nuts are an excellent source of unsaturated fats and proteins. These are inexpensive, crunchy and delicious. They can be served alone or as a condiment to oatmeal, cookies and yoghurt. However, ensure first that your child isn’t allergic to nuts prior to introducing it in their diet.
• Potatoes, pastas, and rice are starchy foods that children love. Serve in the form of delicious mashed potatoes, fried rice, sushi and more, they are perfect for growing children and are energy boosting in nature.
• Serving oats is easy-breezy. It wouldn’t be wise to send porridge to school as part of lunch but you could prepare a batch of oatmeal cookies, granola, breads and pancakes for the same. The porridge could be a great super meal for breakfast or post-school snack. Oats are fiber and protein rich and they are digested at a slower rate which keeps the stomach satisfied for a long while.
• Dairy products like cheese sticks, cheese spread over crackers, milk drinks and mini yogurt pots can be go-to snack options. They are good sources of calcium and Vitamin-D. They are paramount for bone mass and strength which will ensure physical growth and power in kids.
• Peanut butter is another delicious treat which when used in its pure, unadulterated form without additional sugar, is a great source of Omega-3. For cognitive development, it’s essential to include brain-friendly items like walnuts, eggs and oily fish.
• Lunchbox friendly egg items are French toasts, egg salad sandwiches and pancakes, muffins too.
• Children are born chocolate lovers. The best sort of this cocoa treat is dark chocolate. It’s amazing for the heart and brain. Dark chocolate is known to be iron-rich and research shows that it has a positive effect on one’s mood by lowering depression.
• Strawberries and blueberries are happily consumed by kids. They are rich in antioxidants and help boost immunity. If your child is a picky eater then these delicious fruits can be served in smoothies and shakes.
• High school kids prefer eating salads served with sides of protein. Leafy greens are rich sources of Vitamin E and K, antioxidants and other minerals like folates. For protein, grilled chicken, shrimps or lean beef can be served. Salads especially those with kale are nutrient dense and outstanding for cognitive brain health. For the younger lot, slices of carrots and cucumbers along with tomatoes make for an easy, quick and happy snack.
Also, remember to hydrate and re-hydrate! Water is the most important element in our body. It is known to cure most health issues including digestion.
Children take time to build a positive relationship with their food. The relationship requires fostering and patience by both parents and teachers. Schools should discourage junk food and instead create awareness and make easily available wholesome, organic food. Yes, children do love their occasional treats but parents can aim to make sure that everything is being fed in a regulated and healthy manner. One power food is recommended to be included per meal.
The world today is competitive, smart and fast-paced. The future generation requires healthy, quick food that saves time but still gives the same amount of nutrients as a big platter. It took a village comprising of dieticians, pediatricians, parents and teachers (and fussy eaters) to curate appropriate easily accessible diet charts of power food. Avoiding hormone-injected meat and eggs and preferring organic produce is a great start. Make a timetable for your family which should include equal proportions of all nutrients. Power eating with appropriate snacks post academic and sport activities will result in holistic overall development of your child/teen.
Power Food Havens in Riyadh
Where to get healthy food, ingredients, and drinks in the city
- Carrefour Supermarket for Regano Organic Peanut
- Butter Spread
- Nahdi Online for Yumearth Organic Fruit Snacks
- Tamimi Supermarket for Fresh Berries and Fruits
- LULU Hypermarket for Hanaa Oats Granola Nut Mix
- Al Watania Organic for Organic Meat and Eggs
- Saudi Fisheries Company for Fresh Seafood
- SPAR Supermarkets
- Natureland
- Biotic
- Diet Center
- Abazeer
- Chops and More
- Panda Supermarkets
- Manuel Supermarkets
- Rootura
- Forsan Groceria
- Jawawa Organic
- Rabwah Central Market for Fruits and Vegetables
- Al Taamir Market for Meat and Vegetables
- Healthfuel Market
