The Easter break and school holidays can be a nutrition minefield. Changes to routines and regular activities may impact on healthy eating habits.
So, what can we do to make sure the children in our care stay on a healthy path during school holidays?
We reached out to dietitian, postdoctoral researcher and MacKillop foster carer, Ruth, about ways to manage healthy eating over the Easter break and school holidays.
Despite what many kids think, it doesn't always have to be about chocolate during Easter. Do you have any tips to encourage a nutritional balance where kids can still enjoy Easter and the school holidays?
I would say being active with kids so that they don’t stay inside and eat chocolate all day is important. If you're going to have chocolatey treats or hot cross buns, and all those things that we all eat during Easter, you also need to get outside and be active with your kids.
Most kids I know and most kids I've cared for, don't voluntarily say, “Oh, let's eat healthy food,” or, “Let's go outside and be physically active.” They need to be taught to do that by their parents or caregivers.
During Easter and the school holidays, I would suggest having or maintaining regular snacks and meals. For example, have breakfast, morning tea, lunch, afternoon tea, dinner, and be physically active in between. I think if afternoon tea turns into kids snacking on chocolate and junk food from lunchtime until dinner and they don't want to have their dinner, that's a problem.
I sometimes hear parents put their hands up and say, “Oh, my kids didn't want to eat dinner because they ate too much chocolate”. As the grown up in the household and in those situations, it’s up to the parent or care giver to monitor that and make decisions for the kids. This is because kids are unlikely to stop eating chocolate or junk food because they feel like they should. They're always going to pick chocolate or junk food.
They may also pick sitting in front of the screen and watching TikTok or YouTube as opposed to being outside and being active. Parents and carers need to take responsibility for their screen time. It’s important to make good decisions on behalf of your kids, because when they're young, they're probably not going to. Also, when they're feeling a bit lousy and yucky because they've had too much chocolate or screen time, all they probably want to do is lie around and do nothing, and that's not the right time to do it. Even adults struggle with this so it is important to be aware that can be an issue.
One final tip is that if there’s chocolate, Easter eggs or other things that go beyond Easter, these sweets should never be kept in a child's room. The parent or carer needs to govern when they have it and ensure that have it appropriately with some other healthier options. Children shouldn't keep food in their rooms.
So, the big question. How much chocolate should kids eat?
I think that just because we have access to a lot of sweet and yummy food around Easter and the school holidays, it doesn't mean that kids can have an unlimited supply. Carers and parents need to monitor how much that they give to the children in their care and make decisions for their kids. If they don't make the decision for children, children are unlikely to make the right decision by themselves when it comes to chocolate. So, it's up to the parents or the caregivers to monitor that.
Is there anything that carers or parents should look out for in terms overindulgence during school holidays?
The one thing that carers and parent should avoid is over consumption. Once upon a time, kids might be given one or two Easter eggs - now they're given 20. And that's something to avoid. Parents and carers need to think what an appropriate amount for the size of their body. Probably an Easter egg for afternoon tea with some fruit is appropriate, whereas just snacking on chocolate all afternoon is not good for anyone. If there's chocolate involved, there also needs to be some sort of healthy component as well.
Any final comments…
As a schoolteacher, a dietitian and a carer, I would use the holidays as an opportunity to reset with a healthy diet and be physically active. Many people get to the end of term or school holidays and are understandably very tired. Many people might stay in their pyjamas all day and not get out and really enjoy nature and enjoy being outside. I would use the holidays as an opportunity to refresh and reset, and take the time to be physically active and also to start planning a healthy diet.
A big thank you to Ruth for sharing her expertise and wisdom. In case you missed it, you can also check out other resources from Ruth including Tips for fussy eaters and What makes a balanced diet.