Obese Britain 2015.pdf

Milk and dairy
This group of products is a good source of protein
and calcium and is essential for the development of
strong bones and teeth. Scrambled eggs or boiled
dippy eggs are good served with sesame bread
sticks or toast fingers with Marmite. Smoothies are
a good way of providing a calcium-enriched drink.
Lean red meat, chicken and all types of fish
These are all good sources of protein, necessary for
healthy growth and the maintenance of healthy cells.
Oily fish such as salmon, mackerel and sardines are
a good source of essential omega-3 oils. Make mini
salmon fish cakes with mashed potato and canned,
flaked, or cooked salmon, first making sure to remove
all the bones.
Fruit and vegetables
It’s really important to get children interested in as
many fruit and vegetables as you can at an early age
and to encourage them to eat their ‘five-a-day’. Offer
five small servings a day and make sure they get a
good variety – different fruit and vegetables contain
different vitamins and nutrients, so be adventurous.
One small apple, one small banana, a slice of melon,
one kiwi or a glass of fresh fruit juice all measure up
to one serving. As for vegetables, approximately two
dessert spoons equal one serving. Potatoes do not
count as one of your five-a-day as they belong to the
starchy group.
Fatty and sugary foods
These should only be offered in moderation. Try
serving mini pots of chocolate sauce with sliced fruits
for dunking, or make an ice cream milkshake with
soft fruit as an occasional treat that incorporates
essential vitamins and minerals.
Lunch box filler
It’s a constant challenge to find healthy foods that
your little one will eat at school…
‘I’m always looking for healthy foods for my fouryear-old
daughter, Natasha,’ says Sarah, Mitchell
39. ‘She loves meat, but many sandwich meats are
pumped full of water – or worse. With 100% natural
ingredients and a 97% pork content, I was hoping
Richmond ham would be as tasty as it is healthy! ‘The
ham was meaty, thick and moist, with subtle tones
of gammon flavours coming through. My daughter
asked for second helpings – which rarely happens!
She started school in September, so it’s always on
my shopping list when I’m buying ingredients for
her lunch!’
nutrients your child could be
missing:
Omega-3s
Often known as fatty acids, these are vital for kids as
they have an anti inflammatory property which can
fight asthma and diabetes. Fish is the most common
source of fatty acids but as experts at Vitabiotics
point out: ‘Many children may not like the taste, so
it may be wise to give a supplement that has no
fishy aftertaste.’
fibre
Fibre, or roughage, is crucial for children’s diets.
It ensures their bowels keep moving and prevents bouts
of constipation. Wholemeal bread and cereals are a
great source of fibre, as are brown rice and pasta –
so swap white varieties for those with a higher fibre
content.
VITAMIN D3
Vital for healthy bones, vitamin D3 boosts the immune
system. It’s created by the body in response to sunlight,
but poor weather and sun health warnings mean many
children can be D3-deficient. A lack of the vitamin can
result in various health problems in young children, so
it’s wise to use a supplement to support a child’s health.
calcium
Well known for keeping teeth and bones healthy and
strong, calcium is a must for kids, especially as they
grow. And it’s not only milk that’s a good source:
other dairy products such as cheese and yogurt are
packed with it, as are green vegetables.
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