Back to School Nutrition for the Family

Summer is over, and the little ones are back at nursery, school, and yes university. We have all had a fantastic few months with quality time with our loved ones. It ‘s often when we are thrown back into the routine, back to commuting and surrounded by little children that it can all takes its toll on our health.

A few little things to think about

1. Plan your meals ahead: Make sure that the family have their breakfast and dinner together. Healthy snacks at regular times help keep energy levels stable but also keep the digestive system in check. Children, who nibble all day, may not be hungry when it’s lunch or dinner time! They’ll be more inclined to say no to novel foods (new veggies, flavours, fruits, fish) from what we have experienced. Make your shopping list and plan your meals ahead, so you waste less taste when everyone is hungry and grumpy.
   
   
2. Immune System:  Make sure that the whole family’s immune system is robust. It all starts in the gut and therefore a healthy digestive system goes a long way! A well balanced diet is a must.

Now that we are also less exposed to vitamin D, topping up this essential fat soluble vitamin is important. Vitamin D contributes to healthy bones, muscle function and to the maintenance of normal teeth. Vitamin D also plays an important role to a healthy immune system but also contribute to the health of our cells. From a nutritional point of view, vitamin D can only be obtained in small amounts from dietary sources:

• Fatty fish (mackerel, salmon, tuna )
• Fortified foods with vitamin D, like cereals  (but these are laden with sugars)
• Mushrooms
• Beef liver, cheese, egg yolks 

This is where supplementing may be handy! Have the Vitamin D checked by the GP. A Vitamin D supplement in its active form; a wholefood supplement like Amazing Grass Tangerine Immunity with a mushroom blend or the Amazing Grass Superfood ORAC providing 15,000 of antioxidants per serving!

 Anti-oxidants for the whole family must be included in the diet by eating a rainbow of fruits and vegetables. Variety is key and will help to also provide other key immune supporting nutrients such as Vitamin A, B12, C, Zinc and Iron amongst others. 

1. Mental focus: Adults will need the energy to go through the long autumn days again. Have you thought of our Amazing Grass Green Superfood Watermelon and Lemon-Lime blends? They contain 85 mg of natural plant based caffeine per serving.

If you are not feeling refreshed as you wake up, look into your routine before bed, the amount of hours you allow yourself to sleep or even your diet. Eating heaving meals late at night are no good at all! Your digestion simply doesn’t have the time to break down and assimilate nutrients. This is a vicious circle really, since it in turns impacts on your sleep.

Neurological and psychological supporting nutrients include: Magnesium, Vitamin B1, B6, B9, B12, and Vitamin C amongst others. Your B vitamins can be found in most wholegrains, pulses, and legumes, healthy protein, fruits and vegetables.

Omega 3 fatty acids: EPA and DHA Foods such as fish, avocados, nuts, seeds and their derived products like nut butters and milks are important for brain function, memory and essentially for growth.

Essential fatty acids in the form of ALA, like that found in flaxseeds are needed for the growth and development. Ground flaxseeds are found in Amazing Grass blends, but can also be added to home baked muffins or breads for the family. Barleans is an exceptional brand that has thought about it all! The Omega swirls are delicious, fantastic for the whole family and can be given to children from the age of 4.

Healthy snacks

We all reach that energy dip in the afternoon or want something sweet after our meals. For the grown ups, it is to do with what is most convenient, being strong and going for healthier alternatives to not give in to those cravings. The children and teenagers really need our help! Even when we buy healthier ‘organic’ snacks, they can also be high in unhealthy fats and sugars. Eating sugar all day, especially when they are hidden, can cause a lot of trouble to our blood sugar levels. Affecting our energy levels, our mood, sleep, teeth and destabilising the healthy bacteria levels in our stomachs.

The solution is to bake at home, rely on natural sources of sugar and only keep sweet treats for occasional moments. The kids won’t have it if it isn’t in their lunch box. SIMPLE!

Keep up with our blogs for future healthy recipes.

Reference:

EU Register on Nutrition and Health Claims (2015)