Eating Out With Kids

by Yvonne Albers

By Angela Bekiaris

Over the last few issues we have been sharing some tips on healthy eating as a family. Kids need to understand the importance of living a healthy lifestyle from young, and it’s you, the parents, who need to ensure that gets done early. This week we share some ways to keep the kids healthy when eating out (we all know how sour that can go!).
1. Next time they’re at a party or a restaurant, skip the fries. Instead add a side dish of roasted potatoes or vegetables to their meal.
2. Control their sugar intake. It can be hard to stay away from the sweet table at parties. Teach them how to enjoy, not binge. Depriving them of sugar at home could lead to a disaster when out, so instead allow them to have some sweets or chocolates, but in moderation.
3. Avoid fizzy cold drinks as well as juices. Order them some still or sparkling water instead – restrict extra, unnecessary calories. Plus, the dentist budget will thank you.
4. Watch portion size – of everything. Stick to the kids menu or go for the smallest option. If there is too much on their plate, they will indulge.
5. Opt for chicken and vegetables in a sit-down restaurant, rather than a pizza or cheeseburger.

Help Your Digestive Health
Your digestive system breaks down the foods you eat into the nutrients your body needs. By neglecting your digestive health, your body could run into problems absorbing those nutrients. Here are some ways to keep it in-check!
1. Eat A High-Fibre Diet: Studies have shown that consuming a diet that’s high in fibre and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health, can help you prevent or treat various digestive conditions, and can help you achieve or maintain a healthy weight.
2. Incorporate Probiotics Into Your Diet: According to, nutritionist Maria Adams explains that probiotics ‘help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress’.
3. Eat On Schedule: This can keep the digestive system on track and in tip-top shape, say experts.
4. Stay Hydrated: Water is crucial for good digestive health – fibre pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.
5. Stop Smoking, Drinking And Indulging In Caffeine: Too much of a ‘good’ thing has consequences – and your digestive system will suffer.
6. Exercise Regularly: It helps keep food moving through your digestive system.
7. Manage Stress: Your digestive system will take a knock if you’re under a lot of stress or suffering from anxiety – it automatically goes into overdrive.

Watch Your Child’s Mood
OUR moods get affected by what we eat, and children are no different. A healthy child is a happy child (and that means a very happy mom and dad, too). Experts share the following helpful information:
• Goodbye Processed Foods: A diet high in processed foods such as fried food, sweet desserts, sugary snacks, refined flour and cereals can increase the risk of anxiety and depression in kids.
• Keep The Colddrinks Away: According to reports, kids who drink four or more cups of colddrink or sweetened fruit drinks a day – including diet versions – have a higher risk of depression.
• No More Caffeine: Caffeine from colddrinks, energy drinks, or coffee drinks can trigger anxiety in kids and aggravate feelings of depression.

Insomnia!: The Struggle Is Real!
There’s nothing worse than lying in your bed all night staring at the ceiling – and counting sheep doesn’t work. (If it does, please feel free to share your tips!). Many people around the world suffer from insomnia, a sleep disorder that is characterised by difficulty falling and/or staying asleep, and according to, those who do have one or more of the following symptoms:
1. Difficulty falling asleep
2. Waking up often during the night and having trouble going back to sleep
3. Waking up too early in the morning
4. Feeling tired upon waking

Types Of Insomnia
There are two types of insomnia: primary and secondary insomnia. describes primary insomnia as a condition whereby a person has sleep problems that are not directly associated with any other health condition or problem. Secondary insomnia, however, is when a person experiences sleep problems because of something else, such as a health condition.

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