According to leading nutritionist Shane Bilsborough there is a range of readily available super foods for children’s lunchboxes that provide excellent nutrition. available super foods for children’s lunch-boxes that provide excellent nutrition.
The diets of children not only play an integral role in their health and cognitive function, but also impact on their future risk of chronic diseases such as diabetes, heart disease and even cancer,” says Shane Bilsborough who holds a Masters Degree in Human Nutrition from Deakin University. He has presented a series of lectures on Childhood Obesity for the Pharmaceutical Society of Australia (PSA) across Victoria.
In June 2007, Shane was appointed as the Ambassador of the State Government’s ‘Go For Your Life’ healthy lifestyle initiative, where he promotes being active and eating a healthy balanced diet through the state of Victoria. He is the author of three internationally best-selling books on diet and exercise and has sold over 350,000 books worldwide.
“In providing good nutrition for kids there is a range of foods that can act as super foods. The following super foods are both practical to include in everyday diets and easy to find in local supermarkets,” Shane says.
Fish: Fish, in particular oily fish, is the number one super-food for children. While a small 100g tin of tuna might not look imposing, each serving packs an impressive omega-3 punch of between 100-200mg. Our brain is made from omega -3 fats and needs them to be replenished regularly; they also play an important role in memory, brain function, and even heart health.
Berries: Per serving, berries provide the highest levels of antioxidants of any foods, protecting the cells of the body against damage. Blueberries, raspberries and strawberries are packed full of antioxidants, as well as vitamin C and fibre. Whether frozen or fresh, a handful of berries make a great tasty snack or after meal treat.
Fruits and vegetables: Any diet, whether child or adult, should centre on the age-old message of eating lots of fruit and veg. Eating tomatoes, broccoli and avocados, together with a wide variety of different coloured fruit and vegetables provides the human body with many type of plant ‘goodnesses’ that all work together. Some carrot or celery sticks, a handful of snow peas, and a few slices of mango, apple or orange complete any lunch-box.
Nuts and seeds: A handful of almonds, cashews, pumpkin seeds, sunflower seeds, and walnuts (or any combinations of) are ideal as a mid-morning snack. Rather than snacking on junk food, nuts and seeds provide a great, healthy practical alternative. They contain good fats, fibre, protein, omega- 3 and -6 oils, and vitamins and minerals including vitamin E, copper, magnesium, folic acid and potassium.
Importance of omega-3
Omega-3 fats are unique polyunsaturated fatty acids (‘good’ fats), which are vital to life and good health.
“Omega-3s have been described as nature’s brain food. They are essential for the normal functioning of the brain and appear to be particularly important for cognitive memory, mental performance and behavioural functions,” Shane says.
According to Shane, getting omega- 3 from tuna is particularly beneficial as it also provides a good source of protein and contains important vitamins and minerals. “As well as being nutrient-rich, it is low in fat,” he says.
According to Shane there are
different types of omega-3s:
• Shorter chain omega-3 ALA (alpha- linoleic acid) - found naturally in plant foods;
• Long chain omega-3 such as EPA (eicosapentaenoic acid);
• DHA (docosahexaenoic acid) - found exclusively in seafood
“Our bodies are only able to produce the long chain omega-3s EPA and DHA in very small amounts, which is why fish is such an important food in our diets,” Shane explains.
“Long chain omega-3s are vital to optimal health and wellbeing as they are involved in every cell of your body.”
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