WHAT YOUR CHILD'S PLATE SHOULD LOOK LIKE

Full Nutrition Guide: The importance of diet to optimise your child's body and mind

Diet is very important for sleep and behaviour, as well as development and brain function.

  • He might have a B6 deficiency which can cause insomnia. Make sure he eats lots foods rich in B6 (chicken, fish, beans, seeds, eggs, nuts).

  • Ensure that he has enough protein in the day, as it helps with sleep. (Not just meat but especially in plant based proteins such as beans, lentils, nuts, quinoa, spinach, chickpeas, seeds etc)

  • Make sure he gets his omegas daily - this can be a game changer! The ratio needs to be as follows:

  • 1:1:1:3 - (1 cup pumpkin seeds, 1 cup sunflower seeds, 1 cup sesame seeds, 3 cups flaxseeds) - Mix it all together, keep in in an airtight container in the fridge and give him 1 tablespoon a day. In whatever shape or form, mix it in with steamed apple or add it into a smoothie!

  • His plate needs to be split in a quarter protein, a quarter carbs, and half vegetables.

  • Totally remove all sugar, refined sugars and anything “white”. White bread, white rice, pasta etc. Replace with wholewheat low GI brown bread / brown rice / wholewheat pasta / wholewheat couscous.

  • It is very important to ensure he receives LOW GI foods, this will release the “sugars” SLOWLY into his body, so that his blood sugar level remains at a constant, and doesn’t spike up and down.

  • Present his food in fun, decorative ways: smiley faces, snakes, hearts, trees, flowers etc. It doesn’t need to be a master piece, but it might entice him to be more interested in eating his food. 

  • Try to stick to finger foods if he prefers that. 

  • Ensure that he eats supper as soon as he gets home, he may be too tired to eat his supper after 6pm, hence why he is not interested in eating.

  • Try to eliminate dairy and wheat from his diet altogether.

  • Avoid all “aisle-type” snacks or food. As a general rule, if it’s not in the fruit and veg section, it’s best avoided! If you're unsure of whether he should or shouldn't be eating something, send me a message and I'll say yay or nay 🙂

Breakfast:

 

  1. Steamed Apple with oats is a great way to start the day. Both apple and oats release sugars slowly into the body. (Can add seed mix here). No butter, sugar or milk. Can add cinnamon for taste.

  2. Half a banana mixed with an egg, a teaspoon of peanut butter and some cinnamon. Cook it as you would pancake. This is a great form of energy to start the day (the right brain-boosting kind).

  3. No cereals - they are packed with hidden sugars.

 

Snacks:

 

  1. Pumpkin seeds, with some nuts and a fruit is a great snack. This combination also helps with the absorption of more vitamins and minerals. (Vitamins and minerals may not be absorbed as much by just eating fruit on it’s own for example).

  2. Fruit blended smoothie. Call it a milk shake.

  3. Fruit blended and frozen into ice lollies. Add nuts, seeds, coconut flakes. Call it an ice cream.

Lunch:

1/4 protein, 1/4 carbs and 1/2 steamed vegetables. 

 

Dinner:

1/4 protein, 1/4 carbs and 1/2 steamed vegetables. Try get more green vegetables on his plate in the evening.

 

Let me know if you need ideas for all the food groups (protein, carbs etc).

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