Whelehans Pharmacy:Healthy munch for lunch

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HealthyMunch for Lunch

Includingmore fruit and vegetables in children's diet will improve growth,development and vitality and prevent a range of chronic diseases suchas type 2 diabetes, heart disease, high blood pressure and cancer inlater life. Research shows that the more fruit and veg are availableand easily accessible for children, the more likely they are to eatthem. Therefore if fruit is chopped up and ready to eat, childrenwill eat more of them. There is evidence that children need to trynew fruits and vegetables up to eight or nine times before they areliked or accepted.

Avoidthe post lunch dip

Manystudents experience fatigue or a dip in energy after lunch.High-protein lunches produce greater alertness and more focusedattention, whereas lunches that are high in fat tend to lead togreater fatigue, sleepiness and distraction. Chicken, tuna, lean beefand eggs are examples of lunch options that are high in protein andlow in fat.

Lunchbox tips

Milkor water are best as drinks. Sugar free squash (one part squash tofour parts water) is better than sugary minerals. Always opt forbrown or wholegrain bread rather than white bread for sandwiches androlls; they are higher in fibre and will keep your child fuller forlonger. Cut sandwiches into fingers, squares or triangles for a bitof variety. For fillings, cucumber, tomatoes and apples are tasty.Convenience snacks are high in fats, salts and sugar so should not beeaten on a regular basis. Include a piece of fruit every day. Varythe fruit everyday; examples include grapes, plums, peaches, bananas,orange segments, apple slices and kiwis (cut in half and eaten with aspoon). A good tip to prevent a sliced fruit going brown during theday is to sprinkle lemon over the sliced part. Try to includesomething from the dairy group every day which could include milk,yogurt or cheese. For variety, try cheese slices, cubes, triangles orgrated cheese. Encourage your child to help you make their lunch oreven to make their own lunch. Children are more inclined to eat it ifthey had a part in making it.

FishOils

Omega3 stimulates serotonin in the brain which boosts mood and relievesstress. The fatty acid DHA (contained in omega 3 fish oils) has beenshown in research to aid memory and concentration. Omega 3 fattyacids are primarily found in oily fish such as salmon, fresh tuna,mackerel, herring, sardines and pilchards. Everyone should eat twoportions of fish per week, one of them oily. Irishchildren eat less than fish than their European cousins sosupplementing on Omega 3 can be beneficial. MorEPA^®from Whelehans is the richest and purest source of Omega 3 EPA fishoil available. Each once daily 1,000 mg capsule contains 535 mg EPA(approx) and 87 mg of DHA (approx), pure essential Omega 3 fattyacids. The capsules are free from odour and any fishy taste due tothe addition of natural lemon. MorEPA Mini^®is a strawberry flavour omega 3 supplement for children from age fiveupwards. It can be mixed with food and drinks such as yogurt andfruit juices.

Disclaimer:Health supplements are not a substitute for a balanced diet. Foodintolerance tests is not a clinical diagnosis and is not a substitutefor full medical check-up.

Forcomprehensive and free health advice and information call in toWhelehans, log on to www.whelehans.ieordial 04493 34591 (Pearse St) or 04493 10266 (Clonmore).