Healthy eating for kids

Okay guys we are into December – can't believe where the time has gone – nearly the end of the year already!!  We have spent most of November preparing for the winter.  Our garden had become overgrown (honestly one day no weeds, next day they are about 6ft tall!) so plenty of time outside pulling weeds and lighting bonfires.  We have also been demolishing some of the outbuildings that are not needed, we are making in-roads but still have a lot more to do!  Lastly, and perhaps most importantly we have been cutting our wood for the onset of winter - and that's a statement I never thought I would hear myself say!  My partner has discovered talents with the chainsaw he never knew he possessed and is extremely proud of the woodpile we now have nestled close to the outside kitchen (under cover of course to protect it from the snow we KNOW will be arriving at some point!)

Anyway, the weather has been brilliant so far.  Apart from about half an hours drizzle a couple of weeks ago November was dry. It is a bit chilly first thing in the morning but once the sun is shining we have been working in the garden wearing jeans and a t-shirt. Mind, I always keep a jumper handy cos when you stop working you need it!  Late afternoon when the sun is setting it gets cold, and late at nights it is freezing.  We are not worried as by this time we are nicely settled in the house with a cuppa and the log burner (plechka) roaring and we are as toastie as can be.

It is great to have some sun this time of the year and to see the children out playing after school, kicking a football and racing up and down.  It was after one afternoon such as this that I realized that it is very unusual to see overweight children in the village.....and that started me pondering.....and there is nothing I like better than a good ponder! 

I realized that children in Bulgaria generally have more freedom than most in the UK, mainly because it is still considered safe for them to play outdoors. The school grounds are left open in the evenings and weekends and you will always see children playing on the football and basketball pitches.  The countryside is amazing and those with bikes can have great fun exploring along the tracks made by the horses and carts.  Also, when it comes to planting & getting in the crops the whole family join in and everyone has a job to do.   Children are not being driven home from school and plonked in front of the TV - they are getting exercise every day and enjoying it! This is surely a better way, out in the fresh air, laughing with their friends it just has to be better for both their physical health and developing their social skills with their peers.

And then I pondered some more......why have countries such as USA and Britain got such problems with obesity in children when other Countries have not.  Yes, exercise is certainly part of it but is it also our attitudes towards food​?  I have eaten in enough Bulgaria homes to know that children are generally not going hungry but they are eating healthily.  You do NOT see children walking home from school eating chocolate bars and bags of crisps (although these  are available  in   the local shops)  they are a treat not for consumption a few times a day. 

I do not believe in “banning” any food for children, they should eat a variety of food from different food groups. Children need food for fuel such as bread / pasta/ rice and cereals, a variety of fruit & vegetables to provide them with vitamins for healthy skin, hair and eyes, dairy produce for strong bones and teeth, and protein which is found in meat, poultry and fish.  They do not need lots of high fat, oily foods like crisps, chocolate, fizzy drinks and sweets. 

However, in my way of thinking to have a little, now and again is not the end of the world. I wonder if we try to ban these foods from our kids’ lives altogether it might just make them want them more?  But the key has to be moderation – a little now and again.  Children living on a diet of high fat take aways, sweets and fizzy drinks are not only likely to be overweight but also they will not be getting the nutrients they need and their health will suffer at a later date. I wonder if over the years we have fallen into the trap of trying to do the best for our kids by giving them the things we remember as being treats when we were young?  But when we were young that was just what they were – occasional treats!

Also our children learn from us, and often their attitudes to food will reflect what we have taught them. We teach them that they should eat fruit & vegetables because they are good for them whereas perhaps we should say try this fresh pineapple, it’s delicious! Also we tend to use the “bad” foods as bribes (and I must admit I am as guilty as everyone else.) We may say things like “if you're good I'll buy you sweets on the way home”. Perhaps we could try “if you're good you can help me cook dinner when we get home.”  Kids love to help with the cooking....ok it may take twice as long but they are also learning an important skill. 

 Living in our village the children are eating fresh, organic, locally grown fruit and vegetables generally from their own gardens. So as you can imagine the taste is terrific!!  This may not always be possible for everyone but try and buy local produce whenever possible.  

Lastly remember that children tend to eat with their eyes – if it looks good they will try it!  So have fun, make smiley faces out of the peas & carrots, put fresh fruit on skewers – make it appetizing! As a general rule try to get an assortment of coloured food on the plate as this tends to mean your child is getting an assortment of vitamins and minerals, and always encourage your child to eat their dinner because it tastes good rather than it's good for them!   




If you are interested in healthy eating for your family, have a look at this and this for more ideas.