Eating wisely

Sensible meals and snacks

On Monday I talked specifically about alleviating hypoglycemic symptoms, but the meal and snack suggestions I'm making today are applicable to anyone wanting to improve their eating habits. If you suffer with hypoglycemia then save some of your breakfast for a snack later; but don't eat a piece of fruit on its own, the sugars are too quickly and easily digested so you need to have a couple of provitas or 1/2 slice of whole wheat bread and half a glass of skim milk as well.

A healthy breakfast
Breakfast really is the most important meal of the day, but we pay scant attention to it and just grab whatever comes to hand - a slice of toast, a bowl of cereal. Or nothing at all! You have been fasting all night, your blood sugar is low and you need a kick start before you can expect your body and brain to perform optimally. Many of us make the excuse that we 'don't have time' for breakfast. Make time. It's vital for your health. Ideally, breakfast should contain a little protein, a little fat and carbohydrates. Some ideas:

No time available?
A small carton of low-fat or fat-free yoghurt (fat and protein - even fat free has a trace of fat). Add to this one tablespoon of seeds - sunflower, pumpkin, linseed, sesame, flax, linseed, whatever (fat and protein) - and one tablespoon of bran (carbohydrate).

4 pro-vita biscuits (carbs) spread with one tablespoon low-fat or fat-free cottage cheese (fat and protein). Top with slices of cucumber or tomato (more carbs).

A smoothie: 1/2 cup of each of the following: frozen (or fresh) berries, yoghurt, milk, water. Whoosh together with a hand blender. Accompany with an English muffin or crumpet (whole wheat, of course).

A piece of fruit, a small piece of cheese and a slice of whole wheat bread or toast.

A little time available?
A piece of fruit, 1 egg (fat and protein), 1 slice wholewheat bread or toast.

40 - 50gm high bulk, high fibre cereal with 1/2 cup milk and 1/2 cup yoghurt. (I particularly like the Weigh Less Hi-Bulk Meusli. 50gms gives a respectable bowl-full).

2-3 Tablespoons baked beans on toast. Sprinkle with some grated cheese. Eat a piece of fruit or drink 1/2 glass pure unsweetened fruit juice.

No rush?
Cooked oats with 1/2 cup of chopped fruit (or 1 tablespoon raisins or cranberries) and 1 tablespoon cottage cheese, creme fraiche or yoghurt.

One egg omelette with a filling of 1 thin slice ham chopped or 1 tablespoon grated cheese, tomato, chopped mushrooms (quickly dry fry mushrooms and tomato before adding to the omelette). Serve with one slice of whole wheat toast.

A home-made pancake (use 1/2 nutty wheat flour, 1/2 cake flour, no sugar) filled with 1 cup chopped fruit of your choice, sprinkled with cinnamon, topped with a dollop of fromage frais.

Poached haddock or kipper with one slice whole wheat bread

See? It's not so difficult to come up with no-fuss, nutritious breakfasts, is it? Any of the No time breakfasts make easily portable, eat any time snacks, too.

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Snacks or treats?

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Toddlers and children under 5 have small tummies but big physical expediture. We can't expect them to make it from one meal to the next without a top-up. This is where snacks come in.

Parents need to learn first, so that they can teach their children, that snacks are little mini-meals - food that can be eaten anytime you feel hungry. So a snack might be a small peanut butter sandwich, some fresh fruit, nuts and raisins, yoghurt or a few wheat crackers and a small piece of cheese.

Although it is tempting - in the interest of speed, if nothing else - to offer biscuits as a snack, these (even plain biscuits) should be reserved as treats.

So a snack is something that is nourishing, and can be eaten any time little ones are hungry. Treats are occasional, for birthday parties and such. And it is fine to introduce children to treats - as long as they (and you) know the difference.

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Emotional eating - Kids

Even a pre-school child can use eating as an emotional prop. He thinks he’s hungry, but is he really? If lunch was just half an hour ago, and he ate well, then make the time to ask some questions. Maybe he is bored or lonely. If he forgets about ‘needing’ a snack by being distracted, then he is not hungry.

If children snack whenever they feel like it, they are probably eating and drinking things that are higher in fats and sugars and lower in nutritional value. They are less likely to be hungry at meal times, so less likely to eat the healthy foods offered, and far less inclined to try something new. And they are more likely to develop cavities. Grazing quickly becomes a habit leading to excess weight gain.

A scheduled routine of meals and snacks gives a child balanced nutrition in appropriate quantities. Always sit them in a high chair or at the table to eat: there are fewer distractions to take their attention away from the food you want them to eat.