Healthy energy levels for kids

7:00am Saturday 22nd November 2008

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Type 2 diabetes is on the rise both in our country and worldwide and it no longer just affects older overweight people: children and adolescents are now being diagnosed with it.

The key risk factors over which we have control are being overweight and leading an unhealthy lifestyle. Getting our little ones into good habits early on is the best way to prevent Type 2 diabetes and also heart disease.

A healthy kick start

Breakfast will wake them up and help them perform better at school; keep it varied and nutritious so they look forward to it and bounce out of the house. Warm them up with some hot chocolate made with semi-skimmed milk, some porridge or a boiled egg and wholemeal toast. Choose breakfast cereals that are low in sugar and salt and offer them a glass of fruit juice to give them a vitamin and mineral boost.

A brisk walk to school or part of the way will give them fresh air and start them off alert and ready for lessons.

After-school munchies

At the end of a busy school day, fight off those hunger pangs quickly with some fruit and nut mix, cream cheese or mashed banana on brown toast, natural yoghurt mixed with pieces of fruit and a little jam or home-made popcorn.

Quench their thirst with a large glass of water or diluted fruit juice. For bought snacks, choose low-fat, low-sugar versions where you can. Send them out in the garden in warm old clothes or let them have an exercise session on the Wii until tea is ready. You could also sign them up for an after-school sports club to ensure they get their one hour exercise a day and a good night's sleep.

Giving your children every opportunity to be active and get the energy and nutrients they need in a healthy way will help them maintain a healthy weight, keep that heart healthy and keep diabetes at bay.