The food we give our children has a huge impact on their emotional and physical wellbeing. Allergies, asthma, attention deficit disorder, hyperactivity, obesity and mood disorders such as anxiety and depression are on the increase. Whilst other factors such as stress, lack of exercise, lack of sufficient sleep, exposure to environmental toxins and too much stimulation from computer and video games play a role, nutrition is the biggest.

When children eat a wholesome, balanced diet free of artificial additives, trans-fatty acids and refined carbohydrates and sugars they not only cope better with life’s pressures and demands, they do not succumb to physical ailments, mental disorders and illnesses as easily.

Consider the following:

Additives, particularly colourants and flavourants have a negative effect on practically all bodily systems. Symptoms involving the respiratory tract include asthma, rhinitis and nasal polyps. Gastro-intestinal symptoms include constipation and irritable bowel syndrome, and neurological symptoms include headaches and behavioural disturbances. Additives play a major role in the development of ADD and ADHD so pay close attention to food labels.

In the EU, all food and drink products containing the following colourants have to by law include a warning stating, “MAY HAVE AN ADVERSE EFFECT ON ACTIVITY AND ATTENTION IN CHILDREN”: E102 : Tartrazine, E104 : Quinoline yellow, E110 : Sunset yellow, E122 : Azorubine, Carmoisine, E124 : Rouge ponceau, Ponceau 4R, E129 : Rouge allura, red 40.

When you move away from convenience foods and prepare meals from scratch, you invariably reduce your child’s intake of food additives.

Sugar affects children in various ways: some children are actually allergic to sugar and for most, excess sugar or sugary foods, especially when eaten on empty stomach, spike blood sugar levels - resulting in initial hyper-activity followed by a downer that can greatly affect energy and mood. Sugar and sugar-containing foods are the worst offenders when it comes to the ability of a child to concentrate. A breakfast of coco pops and sugar is not an ideal way to start your child’s day!

Even more concerning, sugar can be addictive. Dr. Carolyn Dean says: “Once children become addicted to sugar they can’t seem to get enough of it and they are hooked for life. Sugar robs the body of nutrients, challenging both mental and physical health. That’s why the treatment of addictions begins with diet and utilizes vitamins, minerals, homeopathic remedies, and behavioural and psychological counselling.

And, whilst on the subject of sugar, let’s not forget that excess sugar and refined carbohydrates (white bread, white flour, white pasta, white rice) put strain on the pancreas to produce insulin. After years on a diet where sugar and refined carbohydrates predominate, the pancreas eventually becomes exhausted and can no longer produce sufficient insulin to move sugar (glucose) from the blood into the cells. The result? Diabetes (on the rise among children).

Blood sugar imbalances result from the over consumption of refined sugars and carbohydrates. Unstable blood sugar is a major contributor to mood problems, bad behavior, poor concentration and learning difficulties. In the long term, physical health is also affected. Choose low GL foods that have a stabilizing effect on blood sugar and provide lasting energy.

Food intolerances and allergies are common in children. The biggest offenders are wheat and gluten, corn, dairy products, soya and peanuts and to a lesser degree eggs, oranges and strawberries. In the case of eggs, it is often the white of the egg that is allergenic. Symptoms of food allergy are: dark circles under the eyes, a constantly running nose, nasal congestion, sinusitis, headaches, weight gain, bloating, constipation or diarrhea, hyperactivity, fatigue, short attention span and decreased learning ability to name but a few.

Ruling out suspected foods is not easy but a good place to start is by eliminating the most common allergens such as wheat and dairy. Dairy and wheat are often the triggers for asthma and eczema.

Muscle testing is another simple method that can be performed with the help of a kinesiologist. Blood tests and skin prick tests are not always accurate and are often very expensive.

Proteins contain amino acids which are involved in the production of neurotransmitters that influence mood. A lack of any one of the essential amino acids will result in a neurotransmitter imbalance and thus mood will be affected. Poor quality protein, lack of sufficient protein or incomplete digestion will contribute to this problem.

Essential fatty acids are necessary for the production of prostaglandins that help to prevent allergies and inflammation. They are also important for proper brain function. The absorption of essential fatty acids is impaired when trans-fatty acids, saturated and monounsaturated fatty acids predominate in the diet and the situation is worsened by a lack of essential fatty acids. Balance of the various fats and essential fatty acids is the key to good health. Essential fatty acid supplementation is valuable in correcting ADD & ADHD but the supporting nutrients that aid utilisation of the fatty acids are equally necessary – vitamin B3, B6, C, biotin, zinc and magnesium.

We are living in a toxic world. Compared to generations ago, our total body burden (our chemical load) has increased. Allergies, asthma, eczema and cancer are very much related to a toxic body with a poor immune system. Lead, cadmium and aluminium accumulate in the brain and are associated with bad behavior, poor concentration and memory as well as decreased IQ.

Nitrates and nitrates, the preservatives used in cold meats, bacon and sausages form nitrosamines, are known carcinogens.

Tartrazine, a commonly used colourant, binds to zinc, a mineral often deficient in children and very important for a strong immune system and healthy brain function.

Now consider the impact of all these chemicals on a young child a quarter of an adult’s weight – they are far more prone to toxicity than adults. Childhood cancers are on the rise and toxicity is a very big factor.

We cannot escape chemicals and toxins completely, but we can do a lot to minimize our child’s exposure. For example, reduce or eliminate the use of chemical-laden toiletries and household cleaners. Use a water filter or purifier to clean your drinking water.

A well nourished body will eliminate these foreign chemicals, so it helps to be conscious about healthy food choices whilst simultaneously being mindful of chemical exposure.

Consider your food choices and try and opt for organic as far as possible. How about starting your own organic veggie garden and involving your child?

Nutrient deficiencies have a profound effect on a child and can negatively impact on immunity, energy, mood and learning ability. A child’s diet should contain optimal amounts of vitamins, essential fatty acids, amino acids, minerals and antioxidants.

Essential fatty acids, zinc, iron, B-vitamins, choline, vitamin C and antioxidants are of great importance when it comes to learning ability and memory.

Vitamins A, C, D and E, zinc, selenium and antioxidants are needed for strong immunity.

Omega 3 fatty acid and zinc deficiency is implicated in ADHD. Vitamin C, selenium and zinc are especially needed for the removal of mercury from the body.

The food refining process removes up to 90% of minerals so a child is deprived of health giving minerals when fed refined foods. A nutrient-rich diet that includes a variety of natural, wholesome foods is essential for peak mental and physical health. It is important to note here that whilst a multi-vitamin and mineral supplement is of value, it does not compensate for a poor diet.

Coming up in parts 2 and 3:
how to make the change to good nutrition and great ideas for snacks and meals for children.

About Desiree Du Plooy Desiree is a health researcher, activist and student of clinical nutrition with a burning desire to educate people on the subject of health and nutrition.

Desiree is also the owner of Healthwize, which offers bulk buys, great value combo packs and special offers on a range of healthy products, with the aim to make living affordable while cutting down on excess packaging.

She is based in Fish Hoek in the South Peninsula of the Western Cape.

Visit the website for more information or contact Desiree at:
desiree@healthwize.co.za 021 785 4694