Tag Archives: healthy eating

Turn your little couch potato into a happy active kid!

ActiveAs you probably already know, we often give tips to help children succeed in school, but in order for that to be achieved your children need a solid base of healthy food and daily exercise.

If your children don’t get enough nutrients and constantly snack on processed food they are likely to lack in energy and fall asleep during class. Combine that with a void of exercise and they could develop a weight problem. 

Roughly one-third of children in the US are overweight which puts them at risk for numerous medical problems, including asthma, high blood pressure, heart disease, diabetes, and even cancer, not to mention low self-esteem and low self-confidence.

As a parent there are many things you can do to encourage your kids to lead an active lifestyle and  to help them to make the most of their youth.

Alternative sports

Not every kid is into organized sports like hockey and football, look for other activities that your children will enjoy. Solo sports like track or tennis might invoke more enthusiasm.

Taking the family on a long walk or a hike is an activity everyone will appreciate. Set goals so that your children look forward to reaching their destination: “If we walk this far we’ll reach a beach where you can build sand castles!”

What about riding a bike or rollerblading on local trails?

Limit screen time

Did you know that the American Academy of Paediatrics recommends that kids get no more than one to two hours of screen time a day? That includes watching TVTV, surfing the internet and playing computer games. 

This can be difficult especially if you’re busy during the week with work, so you could suggest that they play some simple games like shooting hoops in the garden or playing tag with a friend. Alternatively if you have a dog you should walk it together in the evenings and head to the park.


It’s important to remember not to reward your children with unhealthy/artificial foods once they have exercised, consider giving them natural snacks such as nuts and kale crisps. If you feel they’ve worked extremely hard over a period of time, think about items that help with their fitness quest or new favourite sport like fitness shoes, a baseball glove or music player.


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Healthy brain power foods for kids

Easter and Christmas are the two times in the year where the entire family enjoys ample amounts of chocolate. By now, the kids must’ve polished off the last of the easter eggs but they will continue to crave sugary snacks. Why not substitute them with one of these healthy alternatives? They are proven to boost brain power too!

1. Eggs

Choline is a nutrient necessary for brain development and function which can be found in large quantities in eggs. What kid doesn’t love egg soldiers? 

2. Berries

Berries contain antioxidants which are essential for memory power, plus they also contain vitamin c which will keep your child’s immune system healthy. Mix a few in with the cereal in the mornings! 

3. Whole grains

If your kid lacks in energy and doesn’t seem to have a very long attention span, it could mean that they aren’t getting enough whole grains. Whole grains will help your kids sustain an even glucose level throughout the day. Say goodbye to white bread and semolina pasta.

4. Fish

Essential fatty acids are not made by the body and must be obtained through diet. They are essential for healthy brain function especially when they are obtained through natural sources like oily fish. Salmon and mackerel are two that don’t break the bank at the supermarket.

5. Seeds

Seeds, especially pumpkin seeds, are a great snack to have during the day. Not only because they will fill up your kids but because they contain zinc which is vital for enhancing memory. 

6. Broccoli 

It may contain a vitamin that you’ve never heard of – vitamin k, but it is known to improve brainpower, an excellent addition to the traditional sunday dinner. 


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