3 NUTRITION TIPS FOR CHILDREN
Thursday 21st February 2019
In a series of forthcoming discussions with leaders in their fields, we would like to introduce a friend to Niedō, food nutritionist Kate Law.
Originally from Australia which was where her love of food began, she moved to the UK in 2006 and graduated with a 2:1 BSc (Hons) in Human Nutrition & Sports Science from the London Metropolitan University in 2011. She then went on to become an accredited REP's fitness coach coupling food and fitness. Kate is a registered associate nutritionist with the Association for Nutrition (AfN) and regularly advises commercial catering businesses (including schools) as well as running her own nutrition coaching with individuals.
The reason we like Kate is her no nonsense common sense approach that's backed up by years of experience and study - just like our Kickboxing teaching!
Below is the first of two articles Kate has been commissioned to write exclusively for students at Niedō.
If you'd like to listen to her in person we have organised a complimentary workshop in the dojo on Tuesday 12th March at 5pm - 5.45pm where she will give a brief talk followed by a Q&A session.
Demand will be high and seats limited so please inform Sensei Denise if you'd like to come along.
Nutrition throughout childhood is something we all know is extremely important yet we can often struggle to find accurate information from reputable sources, we are almost overloaded with advice, much of which is conflicting.
With nutrition, its all about making things simple, getting the basics right and everything from there is an added extra. We also need to stop beating ourselves up about what we believe is "bad" and make positive changes where we can. And there is no time like the present. Being my first contribution I wanted to start off with three easy tips you can work through over the Winter moving into Spring, almost like a checklist.
1) Vitamin D - are you and your entire family taking a vitamin D supplement? If not, pop into your local health food store or pharmacy and purchase some tablets, you’ll need one per day of 10 micrograms. Don’t waste your money on buying tablets which contain more than 10 micrograms as your body won’t absorb it. This applies to everyone over the age of 1 who isn't being formula fed. Mouth sprays and drops are also available. Vitamin D is important for strong bones and teeth, and it’s also involved in regulating our mood.
2) Lentils and pulses - are a great source of protein. We all need to be reducing our red meat intake for environmental reasons, so building these into meals can be helpful. Many children may not like the texture or flavour, so start by adding a small amount to stews and sauces, even blending them. They also work well in dishes with mince by replacing half the meat content with them, I’d recommend red or green lentils in this scenario. Protein is required to maintain muscle mass and is important for growing children, after exercise and also in the older adult population.
3) After exercising there is often the common question about nutrition and timing. If there is a long wait before the next meal then something like milk, rice cakes with nut butter or even just some fruit and cheese is great. If dinner time is on the horizon (within an hour) make sure it contains some protein (chicken, fish, eggs, turkey, tofu, chickpeas), half a plate of vegetables and some carbs too (potatoes with the skin on, rice, couscous, pasta). Colours are what you are looking for here so always try to include some greens in your main meals, peas with fish, spinach in stew, broccoli as a side with pasta.
More tips to come in my workshop on March 12th, have your questions ready.
The Food Boss Ltd