I had the pleasure to meet students from Y7 and Y11 during October’s nutrition cycle. We talked about healthy and balanced meals, the importance of eating breakfast and drinking water, and also: the link between food and pleasure. We analyzed food packaging and ingredients, and we talked about the omnipresence of sugar. We also touched and smelled herbs and spices, and several students got a chance to taste my special date-cocoa snacks (recipe below).
As a warm-up activity students answered a few questions regarding their food habits. Here is what stood out:
- They often skip breakfast. My advice about breakfast is this: When your kids are running late in the morning, make sure they leave with at least a piece of fruit, like a banana. You can also prepare and freeze sweet or savory muffins that they can take with them. And ideally, ask them to wake up 15 minutes earlier!
- They are tired during the day. It’s important to remember that a healthy diet can be as beneficial to your energy levels as sleeping well at night. My two favorite energy-dense snacks would be a banana and/or a couple of Medjool dates (check out my date & cocoa balls recipe below).
- They don’t drink enough water. Students should be in the habit of carrying a water bottle at school, which they can fill in the fountains. Avoid plastic, if possible. Also encourage your kids to drink a big glass of water every morning before school.
Eight students from Y8, 10 and 12 signed up for a five-day challenge where they had to share with me information about their usual eating habits, and I followed up with each of them individually so they could implement changes in the future It was a very rewarding experience.
We all worry about what our children are eating when they’re not with us. I know this because I am a parent, too! We need to accept that fact that, no matter what we tell our kids, when they are on their own, they will eat that cheap pizza or drink that soda if they want to. All we can do is cultivate a positive attitude towards food at home, talk about health benefits, and not let ourselves stress too much or feel guilty.
That being said, as parents we can manage what is available at home by providing a variety of foods and modeling good eating habits. Encourage your kids to try different tastes and textures, and make sure fruits and vegetables are readily available. Limiting the amount of junk food you keep at home will definitely reduce consumption of sodas and refined and processed foods.
Most importantly: we need to rehabilitate the pleasure of eating healthy food. Healthy food should not mean tasteless and boring. This is why I brought so many herbs and spices to class (oregano, cilantro, mint, turmeric, ginger, sage, dill, rosemary, cinnamon and parsley).
Parents often tell me that their children love cooking, so let’s take advantage of the situation. Let them choose a recipe, shop for ingredients and cook. Obviously, you will need to be present if you have little ones, but the message should be: let’s have fun and feel like an artist in the kitchen!
As a holistic nutritionist, I believe that food is medicine. Even Hippocrates said, “Let food be your medicine.” We need to focus on a variety of foods rich in nutrients—less processed and less refined—to stay healthy. A balanced meal should have vegetables, proteins and grains, cereals or starches vegetables. Children and teenagers especially need a variety of minerals and vitamins with a focus on iron, zinc and calcium.
I am also convinced that food is connection, and that family meals are crucial. Sitting at the table without any electronic devices and sharing the same food is an opportunity for communication, and a time for interaction with siblings and parents. It also teaches socialization skills.
To conclude, I will leave you with a few ideas for breakfast and snacks (some of the recipes are on my website, but feel free to send me a email if you have any questions.)
Breakfast: (If you add proteins and fibers to a meal it will help you stay full longer!)
– warm quinoa with berries, nuts, seeds and coconut
– yoghurt with berries, nuts, seeds and coconut
– bircher muesli with yoghurt or kefir, fruits, nuts & seeds—my favorite breakfast
– oat porridge with berries, nuts, seeds and coconut
– homemade muffins (savory or sweet), you can prepare a batch and store it in the freezer
– banana pancakes with oats, eggs and banana
– avocado toast with a poached egg
Snacks:
– boiled egg
– vegetable sticks
– hummus, guacamole, baba ganoush, ricotta cheese
– a piece of fruit
– nuts & seeds
– whole milk yoghurt + nuts & seeds
– homemade muffins (savory or sweet)
– banana pancakes with oats, eggs and banana
Date snack recipe: 8 dates, 50g oats, 2 tsp of pure cocoa, 1 tsp of grape seed oil (or any oil you like). Blend in a food processor, then place in the fridge for at least 20 minutes. Form some balls, coat them with desiccated coconut. Et voilà!
A good movie to watch with your family: “That Sugar Film” (on Amazon Prime or iTunes).
— Huguette Lelong
website: www.huguettelelonghealthylife.com
email: hl@huguettelelonghealthylife.com
About the Author :
Huguette Lelong, passionate nutritionist and parent at the lycée, truly believes that good health starts with a healthy diet and sustainable lifestyle changes. Originally from Paris, Huguette has travelled the world and has always been curious about local tastes, ingredients and dishes. She loves to challenge her clients with new ingredients and recipes. As a holistic nutritionist, her approach is strictly client-oriented. Without dogma or judgement she advocates a variety of less processed and non refined foods but more than anything, Huguette praises the importance of eating with pleasure.