Encouraging kids and teenagers to eat healthily is an uphill battle for many parents at the best of times but especially with the current COVID-19 outbreak. The closing of various businesses and self-quarantine may have affected your family’s food practices. However, good nutrition is essential for good health, particularly in times when our immune systems may need to fight back.
Registered dietitian Bridget Marr shares her top 10 tips and hacks to make the most of mealtimes and help keep them as nutritious as possible during lockdown. Bridget has been a dietitian for over 25 years. She really enjoys helping people separate nutrition facts from nutrition nonsense. She says, ‘An annoying thing about being a dietitian is that sometimes people expect us not to enjoy a delicious pudding or slice of cake - labelling food as 'good' or 'bad' or feeling guilty about food is not helpful!’
1. You don’t have to be a 'Masterchef' and your meals do not have be 'instagrammable' to be good for you. Try and focus on 3 regular meals plus a few well-timed snacks a day - this will provide structure to your day and time to connect with family.
2. Ideally try and eat together, away from screens most of the time.
3. If your kids are fussy avoid pressure and show that you enjoy a good variety of foods. Keep mealtimes as relaxed as possible.
4. Canned tomatoes, sweetcorn, chickpeas, baked beans, peas, tuna, sardines, peaches, pineapple are all useful store cupboard items.
5. Frozen mixed veg, peas, spinach and butternut squash are easy to cook with and just as nutritious as fresh. They come ready chopped and there is no waste.
6. Eggs are nature's convenience food and can be used to make a quick meal - from omelettes to boiled egg and soldiers to eggy bread or a good old fried egg sandwich.
7. If pasta is in short supply jacket potatoes are an easy meal: top with baked beans and cheese or tuna mayo and sweetcorn. Part cook them in the microwave first to halve cooking time.
8. Boost their bean intake! They are great value and easy to add to casseroles and replace meat. Try chickpeas, mixed beans, kidney beans.
9. Dried herbs, stock cubes, garlic, soya sauce are handy to add flavour.
Stay safe and eat well! And one last piece of advice from Bridget… "Whilst being healthy doesn’t make us immune from the coronavirus, it makes sense that keeping ourselves healthy will help us fight it. People who eat a well-balanced diet tend to be healthier with stronger immune systems. Remember there is no diet or food or supplement that will make you immune from COVID-19."
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