Nourishing little minds: the crucial role of wholefoods in your child’s lunchbox

Recently, we listened to a fantastic podcast by the Huberman Lab with guest speaker Dr. Robert Lustig on how sugar and processed foods impact your health.

It was a completely eye-opening episode and we learned so many of the scientific reasons why sugar and processed foods are so bad for us and our children. We highly recommend you listen to it.

Below we are going to explore the importance of wholefoods, what they are and provide practical tips on incorporating these nutrient-dense options into your child's diet.

What are wholefoods?

Whole foods are natural, unprocessed and minimally refined foods that are as close to their original form as possible. These include fruits, vegetables, whole grains, nuts, seeds and protein.

Unlike their processed counterparts, whole foods retain their natural nutrients, fibre and antioxidants, offering a plethora of health benefits.

Why wholefoods are important

• Nutrient density: wholefoods are packed with essential nutrients that support the overall health and development of your child. From vitamins and minerals to antioxidants and fibre, these foods provide a diverse range of nutrients that processed alternatives lack.
• Stable energy levels: unlike refined carbohydrates found in many processed snacks, whole foods release energy slowly. This helps maintain stable blood sugar levels, preventing energy crashes and irritability that can negatively impact your child's focus and performance in school.
• Digestive health: the fibre in wholefoods promotes healthy digestion, preventing issues like constipation or other gut-related health issues. A well-functioning digestive system is crucial for nutrient absorption and overall wellbeing.
• Supporting immune function: wholefoods contain natural compounds that support a robust immune system, helping your child's body fight off illnesses more effectively.
• Balanced weight management: the nutrient density and fibre content of wholefoods contribute to a feeling of fullness, preventing excessive calorie consumption. This can be particularly important in maintaining a healthy weight for your child.

How to incorporate more wholefoods in your child’s diet

• Plan and prepare: take some time at the start of each week to plan and prepare some wholesome meals and snacks for your child's lunchbox. Pre-cut fruits and vegetables to make Grab & Go boxes for the fridge, stock up the freezer with bite-sized wholefoods snacks (view our recipes here), and include protein sources such as lean meats or plant-based alternatives.
• Diversify colours and textures: encourage your child to eat a rainbow of fruits and vegetables. Different colours indicate diverse nutrients, and varying textures make meals more interesting. This approach not only enhances nutrition but also makes eating a fun and engaging experience.
• Swap processed snacks for whole alternatives: replace sugary snacks and chips with wholefood alternatives like fresh fruit, yogurt, raw nuts, and whole grain crackers. Make juice and gelatin gummies or bliss balls in place of lollies, or purchase additive-free low sugar snacks from your local health store. These options provide sustained energy and essential nutrients without the added sugars and unhealthy fats found in many processed snacks.
• Involve your child in meal preparation: engaging your child in the kitchen fosters a positive relationship with food. Let them choose fruits and vegetables at the grocery store, involve them in meal preparation and explain the nutritional benefits of the ingredients you use.

Modelling positive food behaviours will make a huge impact on your child and their relationship with food.

As a parent, it’s important we portray the behaviours and choices we’d like our children to make when it comes to food, so eating a wholefood diet yourself will encourage your child to do so too.

Encouraging your child to eat at dinnertime

Dinnertime can be a tricky time of day to encourage children to eat a variety of foods.

Once way to model positive food behaviours as a parent is to prioritise mealtimes as a family. This means sitting down together as a family to enjoy the evening meal.

If this doesn’t work for your family due to a partner working late, etc. the parent at home can still sit with the children to eat their dinner to show the importance of this meal together.

Some tips to encourage your child to eat a variety of wholefoods at the dinner table

• Get your kids to help you cook dinner: whether this is chopping mushrooms with a KiddiKutter knife or washing the beans, involving your children in the cooking process gives them ownership over the meal (and gets them out from under your feet when trying to cook!). They might even snack on a few vegetables as they go.
• Involve your children when doing the meal planning: ask them what meals they’d like to eat and if it’s all unhealthy suggestions, Google or search Instagram for healthier, wholefoods alternatives or tweaks for their requests.
• Let the children serve themselves at the table: if age appropriate, let your child serve themselves at the table. This means putting the food out share-style in the middle of the table and letting them help themselves. This fosters independence and allows them to control their portion sizes.\Bring mealtimes forward: this may not work forevery family but moving mealtimes forward to somewhere between 5pm – 6pm canreally take the pressure off ‘witching hour’ and encourage the kids eat well.
• Bring mealtimes forward: this may not work for every family but moving mealtimes forward to somewhere between 5pm – 6pm can really take the pressure off ‘witching hour’ and encourage the kids eat well.

How to teach your kids about wholefoods

• Educational activities: use age-appropriatebooks, videos and interactive activities to teach your child about the benefits of whole foods. Highlight the vibrant colours, unique textures and diverse flavours found in fruits, vegetables, and other whole foods. Talk about food as you eat it and the different nutritional benefits they provide.
• Farmers market excursions: take your child to a local farmers market to explore fresh, seasonal produce. Explain the origins of the foods and let them interact with the stall holders. This hands-on experience can instil a sense of appreciation for whole, natural foods.
• Cooking together: as mentioned above, involve your child in simple cooking activities. Allow them to assist in washing, peeling and chopping fruits and vegetables. This not only provides valuable life skills but also encourages a positive attitude toward whole foods.

In a society that often prioritises convenience over nutrition, it's crucial to recognise the long-term impact of our food choices on our children's health.

Wholefoods, with their rich nutrient profiles and numerous health benefits, form the foundation for a nourished and thriving future.

By incorporating these natural foods into your child's lunchbox and at other mealtimes, and educating them about the importance of wholefoods, you are setting the stage for a lifetime of positive eating habits and overall wellbeing.

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References:

• Mozaffarian, D., & Ludwig, D. S. (2010). Dietary guidelines in the 21st century - a time for food. JAMA, 304(6), 681-682.
• Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

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