Back to school tummy health

Going back to school for the year is a big event. It can be a challenging time, full of excitement, apprehension, and sometimes high anxiety, especially if it involves starting at a new school. Try these helpful hints to ease the transition for your kids.

Lots and lots of pure water

Water is essential for the healthy functioning of all of our body’s cells, and the digestive tract is no exception. Adequate fluid is also essential for preventing constipation, and it is required in greater amounts if diarrhoea is present.

Make sure your kids set off for the day with a big bottle of fresh filtered water. In summer, you can freeze it so they can have an icy cold slurp by the time recess comes around.

Avoid giving them too much fruit juice or other flavoured drinks as these are high in sugar and may reduce their appetite. If your child really wants something to drink other than water, then limit the quantity and make sure they have double the amount of fresh water on hand as well.

Bear in mind that water from the schoolyard bubblers may be highly chlorinated, unhygienic and not as tempting as the fresh filtered water you’ve supplied from home.

Pack a healthy lunch

Sending your child off to school with an interesting, colourful and healthy lunch will help them settle in just that little bit better. Variety is the key.

On their first day, give them a healthy favourite, such as a wholegrain sandwich with salad and tuna, and include plenty of nutritious snacks so there’s no need to go without if an attack of the hungries strikes.

Foods that are high in fibre and fluid content such as fresh fruits and vegetables will help to keep their bowels regular. Low glycaemic index (GI) foods such as wholemeal and/or wholegrain bread and muesli bars will help maintain energy levels throughout the day.

If, during the holidays, a few not-so-healthy eating habits have been introduced, it may be a good idea to start getting your kids back on track by gradually replacing unhealthy foods in the cupboard or fridge with healthier options.

Fresh fruit is tasty and easy, so have lots on hand. If junk food is unavailable your kids will have no choice but to tuck into some nutritious snacks and will be feeling a lot better for it! The gradual change also means that they do not have to deal with sudden dietary modifications as well all the other changes that occur when heading back to school.

Make sure they eat breakfast

We’ve all heard the adage ‘breakfast is the most important meal of the day,’ and reinforcing this during childhood will not only boost your children’s energy and concentration throughout the day, but it will also set them up with a healthy habit for a lifetime.

Including good quality yoghurt in your child’s breakfast is a great way to add good bacteria such as lactobacillus acidophilus into the digestive tract. These types of bugs may help reduce the likelihood of all kinds of digestive symptoms such as diarrhoea or constipation.

Back to school food ideas:

Breakfast:

• Eggs on toast is a high protein, low GI option that is a great way to start the day. Cut the bread into ‘soldiers’ to make it more fun.
• Muesli (containing rolled oats) with yoghurt is high in fibre, calcium and ‘healthy bugs’, and is a great source of sustainable energy.

Lunch:

• Make sandwiches using wholemeal/wholegrain bread and fill with salad and a protein source such as cheese, chicken or tuna.

Snacks:

• Vegie sticks such as carrot, cucumber, celery or capsicum make a tasty snack, with or without dip.
• Dried fruits are sweet and have the added benefit of being high in fibre and other nutrients.
• If nuts are not one of your child’s favourite foods, consider tamari-coated almonds or honey-coated macadamias – the natural flavouring may make them more appealing and it is a better option than junk foods (many schools now have nut-free policies so this would need to be an afternoon or weekend snack).

References available on request