School lunches may be something that we all hate having to prepare each morning. However school holidays can often bring different challenges.
At least when we send our children off to school each day with a school lunch we know that food choices for the day are determined until about three o’clock. During school holidays however we may feel that children are constantly approaching us with requests for food.
If we are not careful it may be easy to allow our children to slip into some poor eating habits over the school holidays.
Chances are you may end up taking your children with you to the supermarket more frequently over this time. If your children are like my children you will get plenty of the pester power being forced in your direction in the form of ‘Mum can we get…’ One way around this is to set out with a written list and the determination to stick to it. Depending on the age of your children get them to read it as you go through the aisles so they are focused on what you need rather than what they may want.
If extra treat foods are purchased during the weekly shopping trip try to negotiate what is appropriate. It may be better if you allow the children to decide as a group what the treat will be rather than letting each child choose a treat.
To avoid frequent trips to the supermarket plan out your weekly menu in advance so that you do not have to go every second day to the supermarket. Research does show that if you shop more frequently you will buy extras that you may not have planned to get.
Trying to maintain some sort of eating routine is very important over the school holidays. If your children never get refueled properly then they may constantly be searching for food to fill them up. Even if breakfast is later than normal it is still important.
In our summer months children will hopefully be active outside so they may be hungry and needing to refuel energy supplies. Make sure that you give them morning and afternoon tea.
Organise a planned lunch just like you would if they are going to school. Of course if they are old enough to get their own lunch then at least make sure they stop for a proper lunch. If they don’t the chances are that come late afternoon they may be ready to eat you out of house and home. Then they may not eat a good tea meal but later on they will go searching for a snack at supper time.
If you have a child who is constantly looking for food and you are concerned about their weight consider packing a lunch box as you would on a school day. This way you can keep track of what they have eaten and they know they can choose from the lunch box when they are hungry without asking for your permission.
Just like adults children can sometimes ask for food for reasons other than hunger. Over the holidays children may be bored or they may just pass through the kitchen more often and see some food on the bench or in the pantry that makes them think 'Gee, I'd like to eat that'.
If you are aware of your child’s eating over the day this will give you more insight as to when you need to employ some delay tactics. If you are certain they have recently eaten and they shouldn’t be hungry encourage them to come back in ten minutes instead of giving in straight away. If they are genuinely hungry chances are they will come back, if it was just the thought that triggered their interest then chances are they will forget about it in ten minutes. Alternatively it may actually be a sign that it is time to have an early lunch or that in fact it is morning or afternoon tea time.
Don’t forget to ensure they have a good fluid intake as well over the day. Water is still the best option. If children get thirsty over the day they may come searching for something to help satisfy their discomfort. Just like adults, children find it hard to realise when they are thirsty compared to when it is genuine hunger. Keeping up with a good fluid intake can help to control some non-hungry eating. As a rule offer a cup of fluid with each main meal and snack. If it is particularly hot or if they have been very active they may need more than this.
So in between the fun and relaxation of the holidays try to keep some sort of routine going with meals. This way your children will remained well fuelled each day.
Article Kids Holiday Eating written by Fiona Boyle.
Fiona Boyle is a registered dietitian and nutritionist. She runs a private practice and gives nutrition advice to individuals and families to help meet their health needs and personal goals.