Wholesome Child : Wholesome Child full
183 182 183 182 step 5: healthy fats How to get more healthy fats into the lunch box • Most schools have a ban on nuts, but that doesn’t mean you can’t send seeds in the lunch box. Create your own trail mix using sunflower seeds, pumpkin seeds and chia seeds. Or include Lunch Box Friendly Muesli Bars (page 193) or Choc Chia Pops (page 89). • If you are using mayonnaise every day, read the ingredients. Most mayonnaise is packed with preservatives and sugar. Swap to an organic preservative- free brand. Or see our recipe for Cashew & Cauliflower Mayonnaise on page 194. • Avocados are packed full of healthy fats. Add to sandwiches, rice paper rolls (see recipe on page 62) or cut into cubes. Drizzled with lemon juice and a touch of sea salt it should stay good until recess. • For shredded chicken, use the Simple Salad Dressing (page 187) or an Asian Lime Dressing (page 187) to create a mayonnaise-free chicken pasta salad. • Add chia seeds to yoghurt along with berries or a teaspoon of Manuka honey, place in the freezer overnight and send to school in a small container. It will be nice and slushy in time for recess. • Add crushed chia, sunflower or pumpkin seeds into muffin or pancake recipes (see recipe on page 51). • If your child is a Vegemite or Marmite fan, layering the spread with sunflower seed spread or tahini will help them feel fuller for longer. However, she was sensitive enough to think about what could really be going on. At bedtime, she lay in bed with him and spoke about the day’s events, and he told her about the struggles he’d had at school. She was able to make the link for him about his difficult day and his need to fill the gap with something sweet, like the ice-cream, to make him feel better inside. She spoke about how normal that is, but also explained that the ice-cream doesn’t take his bad feelings away. She continued the next day to get him to open up about his feelings, resisting his requests to give him ice-cream as an alternative. This approach obviously requires a lot of patience. You need to listen and help your child understand what he is feeling, rather than simply refusing the food or allowing it, even though it’s hard when your child is distressed.” Did you know? An Australian study found evidence of body dissatisfaction in 70% of adolescent girls. DO... DON’T... speak about healthy and unhealthy attributes of food. For example, fish will make your skin glow, carrots can ensure good eyesight, and doughnuts may upset your tummy. For older kids you can explain this in more detail. speak negatively about food in terms of high and low calories. speak about your body in terms of strength. speak negatively about your own weight or body dissatisfaction in front of children. help children to learn productive ways to deal with unpleasant emotions when they arise. let your child eat out of boredom or when they’re thirsty (thirst often presents as hunger). teach children to identify when they are hungry and when they are full. keep keep junk food in the house and prohibit it for one child only. remove unwanted triggers – like junk food – from the pantry. teach your child to eat when unpleasant emotions arise. constantly praise your child for making healthy choices. make your child feel guilty for their food choices How to encourage healthy eating behaviours Consider this... Your fat choices can harm the environment as well as your health, so it’s best to avoid palm oil from non-sustainable sources, choose coconut oil instead. ➋ “Ifyourchildhasasorestomachandrefuses their meal, instead of talking about the food, talk about their feelings. A lot of the time children express their feelings through food and parents, caregivers and teachers need to be sensitive to how they deal with this. A sore tummy is most often where a child’s feelings are expressed. When this happens and it seems clear to you that the tummy ache isn’t due to constipation/ diarrhoea or something he has eaten, attempt to talk about what the sore tummy looks like or feels like. Ask your child to draw what he is feeling, for example, and then make the association for him that maybe he is feeling angry, sad or anxious. Also, read books about feelings at bedtime.” ➌ “As parent, you can help children to avoid comforting themselves with food. An example from my clinical practice is one child who experienced an awful day at school where he had been bullied. That night, he asked his mother for ice-cream. Mum didn’t think anything of it, but the child wanted more and more ice-cream and mum began to get angry.