Back to School Nutrition
September 12, 2018
Food can be more than just food -- it can be a personal message from you to your child, and a way to help them feel safe and in control in their world of increasing uncertainty.By Karin BiranThe beginning of the school year is an exciting and special time. Both parents and children have mixed emotions -- excitement, anxiety, and happiness, often arising at the same time.Some children know what is expected of them; meeting new and old friends, being kind and friendly, learning and acting politely and respectfully, doing their homework, playing sports and succeeding in school activities and tests, and of course, eating healthily!These expectations vary, but overall we expect big things out of our children. From our child’s point of view, there’s a lot to consider, including seemingly ever-increasing peer pressure.But, let’s focus on the eating healthily aspect. When we wish our children would eat in a certain way we should remember everything that affects their decision -- your voice, their education, their home and environment, your healthy cooking and their subconscious, perhaps peer-led, thoughts.To understand the importance of food and the role it plays in your child’s life and how you can help them separate emotion from food, I would like to discuss the effect of uncertainty and control.Uncertainty is a big part of our lives. We rarely know what’s going to happen, we’re rarely able to prepare, and sometimes it feels as if we’re missing pieces of the puzzle. We try to avoid it as much as we can but it’s our reality. When we first send our children to school, they can’t know what it would be like. Will they have friends? Will they enjoy their time at school? What will they be good at? Will they like their teacher? Will they miss their previous school life? All those questions and many more often make children feel uncertain.Control allows us to feel safe. When our children were still babies they had different objects to hold on to and as they grew older, they felt the need to feel a sense of control over these tangible (or otherwise) things.Here is where food may enter the equation. Food is one of the easiest things for a child to feel control over -- he can eat too little, too much, eat properly or manipulate his diet. On the other hand, food is also a small piece they can take to school from home, something that will remind them of the safe and happy place we try to create for them. So, how can we help our children get a good sense of control without dragging food into the story?Here are the dos...
Ask
Ask your child what they would like to have for breakfast the night before. Let them feel a sense of control over their food.Prepare
Prepare a good breakfast for your child. This is a very important meal as it breaks the night fast and provides energy to the brain and body so your child can focus at the beginning of the day.Research
Look at what other children bring to school and pay attention to the signs your child is sending. Sometimes they don’t eat what we give them. This can make them feel uncomfortable, disappointing you on one hand and being unhappy on the other. By paying close attention, we can adapt our recipes, ask other moms for their recipes and try to make our child happy with the food they’re taking to school.Presentation
If you send your child with a lunch box, make it colourful and make it look and taste good. Put a focus on their dish. Children often compare, and when they do, you want your child to be proud of you because that means they can be proud of themselves.Offer
Even if your child ate at school or was supposed to eat at school -- offer again when they get home. You can’t always know if they ate anything and if they did, what and when. Don’t ask, just offer.Educate
When your child is home, make sure they eat healthily. Our children need good nutrients to grow stronger and smarter. Explain what healthy eating is and why it’s important. You should talk about it in a positive, age-appropriate way.Enjoy
Eat together as a family. Mealtime is often a good conversation time when everyone sits together and can discuss their day. Set an example by sharing your stories from the day and by eating properly.Food is more than food, it’s a story we tell ourselves and our children, and then they tell it to themselves.We want that story to have a happy ending. We need to help our children feel safe and in control and feel like we are there with them during the day, during all those new experiences they have, and we can do it by sending a small piece of “home” to school with them every day.About the Author
Karin Biran is a nutritionist R.D, B.Sc, M.AN. who works with patients in all age ranges suffering from eating disorders, body image issues, health-related problems, and weight loss. Karin specializes in eating behavioral therapy for the whole family.The views expressed in the articles in this magazine are not necessarily those of BAMBI committee members and we assume no responsibility for them or their effects.BAMBI News welcomes volunteer contributors to our magazine. Please contact editor@bambiweb.org.