What we feed our children plays a huge role in their health and mental agility and can set dietary patterns for life. Spending some time and focus on nourishing our children properly is one of the greatest contributions we can make towards their healthy development on all levels.

The last fifty years has seen a dramatic decline in the quality of our nutrition and that includes the diets of children. Studies have shown that children eat twice as much sugar than previously with lower fibre intake and consuming more process foods which contain less minerals and vitamins and more sugar, salts, saturated fat and additives. A whole food diet rich in organic fruit, vegetables, grains, pulses and beans are higher in nutrients and more able to support the immune system, healthy brain function and emotional development.

Essential Fatty Acids

Saturated fats are a common ingredient in processed foods for example chips, crisps, processed meals, cakes, biscuits etc. The fats in these foods can block the absorption of the right type of fats so needed for many systems in the body, especially the Brain.

The role of good fats or essential fatty acids (E.F.A.) play a crucial role in brain development and function and the intake of these fats can be generally low. The two main groups of E.F.A’s are Omega 3 and Omega 6. There have been many studies undertaken on the link between E.F.A’s, intake and brain function. These studies concluded that children who had a diet rich in these fats show an improvement in concentration, focus and behaviour.

Another important aspect of E.F.A’s is that they are converted to Prostaglandins, with the help of certain minerals and vitamins. Prostaglandins are needed for the healthy function of the immune system and assists in the reduction of the inflammatory response in allergies and sensitivities.

Foods that are rich in these E.F.A’s are: Flaxseeds (Linseeds), Pumpkin Seeds, Sunflower Seeds and Sesame Seeds. These can be ground in a coffee grinder. Use one measure of Pumpkin, Sunflower and Sesame Seeds to three measures of Flaxseeds and use daily on cereals, salads, soups etc. It is ideal to have oily fish if possible from un-polluted waters, two to three times a week as this will greatly help the intake of this essential fatty acid. If your child is not keen on fish then a supplement can be given. I would recommend Cytoplan’s lemon flavoured fish oil formulated for children. www.cytoplan.co.uk

Wheat

A number of children react to this grain more than any other. Wheat is high in gluten which is a sticky protein. This protein is difficult to digest especially if introduced too early in life. If there is sensitivity to wheat this can cause inflammation and irritation in the gut. The protein is then only partially digested which can be absorbed setting up sensitivities and even allergies.

Alternatives to wheat are gluten free grains such as rice, buckwheat, millet, corn and quinoa mostly obtained from health food stores. Gluten free breads are available from supermarkets, for example rice and corn breads. There are a variety of wheat free pastas, Orgram being one particular brand which tastes and cooks well.

Dairy

Dairy also has a protein, casein that can be difficult to digest. As with wheat, if introduced too early it can result in food intolerances’ and allergies, where the partially digested protein becomes absorbed, gaining entry into the body. Like wheat, it can cause not only sensitivities but behavioural issues and an inability to concentrate.

There are a variety of milk alternatives such as rice milk, oat milk, almond milk, hazelnut milk etc. All of these can be obtained from health food stores and some supermarkets.

Food Sensitivities

Symptoms of food (and environmental) sensitivities can be varied. Symptoms can include dark rings under the eyes, frequent colds, excessive mucus, sore throats, earache, skin rashes, diarrhoea and wind, asthma and eczema. Mental symptoms can range from hyperactivity to poor concentration and behavioural issues.
Dairy and wheat are common food intolerances. Also food additives, caffeine, sugar, peanuts, eggs, bananas, oats, soya, shellfish as well as detergents, cleaning fluids, air fresheners, can all cause problems.
Children will respond rapidly once the offending food or chemical is removed. Try removing the food or the environmental allergen you feel is an issue for one month. The improvement you can find is relief of their symptoms, improvement of their sleep and energy, ability to concentrate and improved behaviour
This is where Homeopathy can play an important part in supporting your child’s immune system while they go through the process..

Caffeine

Caffeine is a potent stimulant which can over stimulate the adrenals. It also depletes the body of certain nutrients as well as Prostaglandins, an important chemical for the immune system. Caffeine is not only found in coffee but in tea, chocolate drinks, fizzy drinks like cola. Fizzy and sugared drinks can be exchanged for natural fruit juices (with no additives or sugar). Fresh juices are even better.


As our bodies are made up of 70% water, it is therefore essential to life and most of us do not drink enough. Water mixed 50/50 with fresh juice is good but Children also need drinks of pure water too. Pure vegetable juices are also excellent diluted with water. Clear water not only helps keep our gut working smoothly, it also helps with concentration and mental agility.

Use bottled water, or filtered tap water. Better still is natural spring water if you are lucky to have a spring near you eg. Hascombe fountain near Godalming. This natural spring is checked at regular intervals by Waverly Council.

Healthy Ideas for Packed Lunches

Rice and tuna salad with chives, rocket and pine kernals.

Wholemeal pittas with goats cheese, tomatoes, cucumber and a green leaf vegetable eg watercress, rocket, spinach.

Non wheat pasta, sunflower seeds, pine kernals, tomatoes, sweetcorn, green peppers, carrots with fresh basil or thyme or sage.

Corn wrap with houmous, avocado, beetroot and spinach

Rice bread sandwich with chicken and mixed salad.

Try growing some simple herbs that you can use for lunches. e.g. Thyme, Chives, Rocket, Sage, Parsley, Tree spinach etc. Children will enjoy being involved and watching them grow.

Other items to add to the lunchbox would be seasonal organic fruit eg grapes, bananas, blueberries, mango. Nut and seed bars with no added sugar or home made flapjacks. Village bakery does a reasonable fruit bar sweetened with fruit sugar.


Final Note

We have become very hygiene obsessed. It is a good idea for children to be exposed to germs to build up a natural immunity to germs in their general environment. Ensure they have plenty of exercise outside where they have chance to let off steam and to be in the sun and connect with the earth. A happy child means a happy immune system.

Annie Williams. RSHom (Homeopathy) DNN. (Nutrition)
RGN. RM. RHV.