Cape Town – Final matric exams are only days away and parents are encouraged to ensure their children eat the right foods for bodies and brains to perform optimally.
Woolworths dietitian Cindy Chin says while the brain makes up two percent of the body’s total weight, it uses about 20 percent of the body’s energy at rest.
“Keeping the brain fuelled during studying and exam times means maintaining a pattern of regular, nutritious meals and snacks.”
Because breakfast makes an important contribution to the day’s total energy intake, Chin cautions that if a child skips this meal, they may become tired, irritable and find it difficult to concentrate.
The brain’s primary energy source is glucose, best obtained from low glycaemic index (GI) foods like whole grain starches, carbohydrate-rich vegetables, fruit and legumes. She says adding protein like meat, chicken, fish, eggs and dairy, and healthy fats to meals helps lower the glycaemic index.
Foods that are high in added sugar and refined starches, and low in fibre – biscuits, sweets, sweetened drinks – should be avoided. “They can set you up for a sugar spike, followed by lowered energy levels,” she warns.
Over the years, fat has gained a bad reputation, and people have tried to cut back on its intake. But the much maligned compound is vital to brain function. Docosahexaenoic acid (DHA) is most abundant in Omega-3 (w-3) in the brain’s cell membranes.
Because the human body can’t synthesise this, we depend on dietary DHA found in oily fish. These include herring, salmon, anchovies, sardines and trout. Parents should include this in their child’s diet two/three times a week.
Diets and teen girls
The pressure to be the perfect pupil can be daunting. For some girls, this is compounded by the need to have the “perfect” body.
The result can be excessive dieting. And Chin warns of the several associated risks.
Bodies need enough nutrients to function at their best, but excessive dieting can mean the loss of essential nutrients for growth, an inadequate supply of energy, which could result in poor concentration and moodiness.
Chin highlights calcium and iron intake as areas of concern. She says statistics show that children and teenagers are not getting enough calcium in their diets.
“Dairy and meat products are often incorrectly perceived to be fattening, and it is common for weight-conscious teenage girls to cut these foods out of their diets,” says Chin.
Calcium is essential for overall health and bone development during the tween and teen years, says Chin.
A lack of iron will lead to difficulty concentrating for long periods and lead to tiredness. Iron is essential in making red blood cells, which transport oxygen around the body. Girls need more than boys, because of growth spurts and periods. Iron rich foods are lean red meat, poultry, fish, eggs, dark green leafy vegetables and legumes.
Another trend among young people is going vegetarian.
Chin advises parents to substitute meat with beans, lentils, split-peas and chickpeas to compensate for protein and omega 3 fatty acids. Nuts and seeds should be included, but in moderation due to its high fat content. While a meat-free diet is doable, Chin advises an option called pescetarianism, which allows for the inclusion of fish and shellfish to the diet.
Portions
We’ve all been told that portion control and eating in moderation is the key to a healthy diet. But what exactly does that mean for teens when snacking?
Chin says due to growth, development and high activity levels, it’s essential for children to snack. And despite how healthy the snacks are, they should still avoid overindulging.
Healthy snacks include fresh fruit, dried fruit, high-fibre muffins such as apple, oat and cinnamon, and banana, oat and pecan. Low-fat smoothies, biltong, air-popped popcorn, pretzels, multigrain nacho chips and wholegrain crackers are other good snacking options.
Chin says the weight of snacks will vary according to their energy density. For instance, a seed bar which is high in fat and weighs only 55g contains 1 242kJ, while an apple which weighs 150g can contains as little as 340 kJ. She adds a good guideline is to read the nutrition labels on the packaging and aim for less than 500kJ per portion.
Remember that kids over the age of two should be following adult guidelines regarding the type and amount of fats consumed.
Liquids
Getting enough sleep becomes ever more important during the exam period. The consumption of caffeine should be avoided. Chin recommends a calming drink before bed, like warm milk or camomile tea.
Products which include caffeine include coffee, hot chocolate, Milo, cocoa, cola and energy drinks.
Caffeine free drinks include water mixed with 100 percent fruit juice (half and half), rooibos tea or milk.
The ideal lunchbox
Carbohydrates are the main fuel and essential for active, growing kids. Whole grain starches keep them fuller for longer. Choose a fibre-rich option like seed bread or wholewheat pitas or crackers.
Fruit and vegetables should always be included.
Don’t forget to include a bottle of fluid, with water being the best option.
Working parents
Plan weekly menus ahead of time and cook extra as part of your family’s lunchbox. Plan lunch and breakfast the night before while busy with supper. It saves time and effort, and provides a healthy meal at hand when running out the door.
Keep emergency foods in your freezer, such as sliced low GI bread, wrapped muffins, frozen berries, and portioned leftovers.
Prepare easy to eat foods – boiled eggs, cooked chicken strips, turkey, lean roast beef – ahead of time.
Keep an emergency snack attack kit in the car – an old ice-cream container filled with snacks like crackers, cereal and seed bars, dried fruit, nuts and biltong. Fresh fruit needs to be added
MEAL IDEAS
Breakfast
Smoothie
Place the following ingredients in a food processor and blend:
1 cup of chopped mango or pineapple
1 ripe banana (freeze over-ripe banana’s and use for a colder and thicker option)
¼ cup of rolled oats
½ cup low fat milk
1 small handful of nuts
1-2 tsp honey
French Toastie
Omega 3 eggs
Honey and Oats loaf
Small bananas
Cinnamon
Honey
Beat 1 whole egg with 2 egg whites. Dip bread in the egg mixture and “dry fry” in a non-stick pan for 1–2 minutes a side. Add sliced banana, cinnamon and a drizzle of honey. Pack in a lunch box for an on-the-run breakfast.
On-the-Go options:
* Bran muffin and fruit (use ready mixes and bake over the weekend. Wrap fresh muffins in tin foil or zip lock bags and freeze. When you need them, remove from the freezer the night before).
* A low-fat yoghurt, fresh fruit and breakfast bar
Lunch
Pita Pockets
Mini pitas filled with tuna mixed with Tangy Light Reduced oil mayonnaise and a salad.
Ostrich Burgers
Ostrich burger patties
Omega 3 rolls (available at Woolworths)
Sweet chilli sauce
Slicing tomatoes
Grill patties under oven grill and add to an Omega 3 roll, spread with mashed avocado and sweet chilli sauce, top with sliced tomato and serve with a salad.
Pasta Salad
Leftover pasta mixed with Light Reduced oil mayonnaise, leftover roast chicken and roastedvegetables
Pasta (whole wheat or durum)
Light Reduced oil mayonnaise
Roast chicken (skin removed)
Roasting vegetables, ready toprepare
Tip: To decrease cooking time of roasting vegetables, microwave for 5 minutes on medium-high heat and then roast for 10-15 minutes
On-the-Go options:
* Ready-to-eat salads (containing protein).
* Ready-to-eat sandwiches.
* Ready-to-eat wraps.
* All ingredients are available at Woolworths, but you may improvise, using the healthiest options available. – Cape Argus
Source: http://www.iol.co.za/lifestyle/family/kids/healthy-exams-food-for-thought-1.1596983#.UmlcFhaZNyE
conacher 
Written
on 13/11/2013