Whelehans pharmacyweek 1 back to school childrens health special

Back to School Children's Health Special with Whelehans Pharmacy
How sugar can reduce brain power
Sugary food may have a negative effect on children's brain development.  It is important for children to cut down highly processed, high-sugar foods.  Recent research shed light on the negative effects of sugar on the brain.   Researchers at University of California, Los Angeles (UCLA) showed that test subjects given the sugary solution instead of water showed the slowest brain function.   The researchers state that sugars may block the effect of insulin on brain cells thus influencing our thoughts and reducing our ability to have crisp or clear thoughts.  Sugary food can cause abrupt spikes and falls in blood sugar.

Omega 3 may increase brain power
The same study also showed the positive effects of omega 3's on the brain.  The test subjects that had diets lacking in omega – 3 were slower at navigation the maze that the ones who had diets rich in omega – 3s.  The test subjects deprived of DHA has trouble thinking clearly.  DHA is an important fatty acid in omega 3 that is thought to aid brain function.   This study seemed to show that Omega – 3s counteract the effect of sugar.   Our bodies are not very good producers of DHA and EPA (the essential fatty acids that make up omega 3); therefore a diet rich in fatty acids is very beneficial.  The best source of DHA/EPA are oily fish like mackerel, tuna, sardines and salmon or flax seed for non fish eaters.

Top menu ideas for two weeks of lunches:-
Wholemeal bread with cheese slice and tomato + 1 banana + sugar free squash
Pitta bread with cooked ham, low-fat mayonnaise lettuce and cucumber + orange segments + milk to drink
Burger bun with chicken, relish, lettuce and grated carrot + dried fruit + yoghurt + water to drink
Toasted wholemeal bread with cooked beef, tomato and cucumber + small apple + milk to drink
Cooked brown pasta with tune, lettuce, tomato and carrot + 2 mandarins + yoghurt + unsweetened pure fruit juice
Salad box with cooked brown rice, lettuce, tomato, cheese cubes, celery sticks, carrot sticks + dried fruit + water to drink
Wholegrain roll with mashed hard boiled egg, lettuce and cucumber + handful of grapes + sugar free squash/milk to drink
Wholegrain bap with lean grilled bacon, tomato and sweetcorn + peach + milk to drink
Crackers with cheese slices, sliced peppers, grated carrot + apple and orange segments + water to drink
Cooked brown rice with cooked peas, carrot and chicken pieces + dried fruit + unsweetened.

The Perfect Lunchbox
Regular fruit and vegetables in a child's died improves growth, development and vitality and may help prevent chronic diseases such as diabetes and cancer in later life.  Research shows the more fruit and veg that is available and easily accessible for children, the more likely they are to each it.   If fruits are chopped up and ready to eat, children will eat more of them.  Evidence shows that children need to try new fruits and veg up to 8 or 9 times before they are liked or accepted.
Lunch
Students can experience fatigue of a dip in energy after lunch.  High-protein lunches produce greater alertness and more focused attention, whereas lunches that are high in fat tend to lead to greater fatigue, sleepiness and distraction.  Chicken, tuna, lean beef and eggs are examples of lunch options that are high in protein and low in fat.
B Vitamins.................Just the Tonic
Our body uses B vitamins B1, B2, B3, B5 and B6 to break down food and convert to energy.  Good sources of B vitamins include bananas, lentils, potatoes, beans, egg yoke and yogurt.  Whelehans Children's Tonic could be an option for those kids who won't eat enough fruit and veg.  It contains iron and all the B vitamins.  Iron can relieve fatigue and improve concentration.  B vitamins help with mental function and aid memory, growth and development, remove toxins and break down the proteins, carbohydrates and fats consumed to release energy.  Supplements are not meant for long term use and are not a substitute for a varied diet.

Fish Oil- Good for Kids – The Facts
Children as young as six month can eat fish (certain fish should be held until child is older)
Omega 3 stimulates serotonin in the brain which boosts mood and relieves stress
DHA has been shown in research to aid memory and concentration
Omega 3 fatty acids are primarily found in oily fish such as salmon, fresh tuna, mackerel, herring, sardines and pilchards.
Aim to eat two portions of fish per week, one to be oily

Strawberry fish oil for your kids
MorEPA Mini is a strawberry flavour omega 3 supplement for children from age five upwards.
Research has shown that students who took MorEPA fish oils were able to perform better at mental tasks.   View more detailed information on Children's health at www.whelehans.ie

Lunch box tips
Milk or water are best drinks.   Sugar free squash is better than sugary minerals
Opt for brown or wholegrain bread rather than white bread for sandwiches and rolls; they are higher in fibre and will keep your child fuller for longer
Cut sandwiches into fingers, squares or triangles for a little variety
For fillings, cucumber, tomatoes and apples are tasty alternatives.  Relish can add flavour , include a piece of fruit every day.
Vary the fruit everyday; examples include grapes, plums, peaches, bananas, orange segments, apple slices and kiwis
A tip to prevent a sliced fruit going brown is to sprinkle lemon over the sliced part.
Try to include something from the dairy group every day which could include milk, yogurt of cheese
All cheeses are good for calcium but certain cheeses like edam cheese are lower in fat than cheddar cheese
Encourage your child to help to make their lunch or even to make their own lunch.  Children are more or even to make their own lunch. Children are more inclined to eat if they had a part in making it.