Category: Parenting

Starting a new standard and/or new school in January is often a huge transition which leaves many children anxious, stressed and tearful. Be mindful that this is a reality, a little bit like you going to to your first day at a new job. It is daunting and we do not know what to expect. Even if children just jump a standard that still means a new challenge, new classroom, new classmates and a new teacher.

Anticipate emotional responses:
As the holidays start coming to an end, gently let your child know when the holidays will be ending. You and your child can clean and get their things ready for the new term. This will help them mentally prepare for the new term at their pace. Talk about the new environment and give as much information as possible. Be positive yourself and tell your child that it is going to be great! Your enthusiasm will instil a sense of safety for them.

Preparing with the first day:
In the morning of the first day back, make sure that the familiar get-up and/or breakfast routine is back in place. You may need to provide some calming (back-rub, pushing against the wall or drink breakfast juice through a straw), organizing (chew on bagels or dried apricots) and/or alerting (eating a crunchy apple or playing lively music) activities to manage and decrease stress in your child. Try to be slightly early for school so that your child doesn’t feel rushed into school and has time to get his or her bearings for the new environment.

Unwinding from the first day:
When you pick up your child after school help him/her reflect on the day and discuss how they are doing. When at home, provide your child the time to do something to self-regulate. This may be listening quietly to music or building Lego in their room, jumping on a trampoline or playing rugby with a brother. If they are unable to pick an appropriate calming activity, play a board game or build a puzzle with them or go for a walk round the block with them. This will help them to identify what regulates them and have quality time with you.

Follow these super smart nutrition for super healthy kids:

1. ALWAYS eat breakfast. Even one teaspoon of porridge, muesli, smoothie or one fruit, is better than nothing at all.
2. Attempt to add plain white yogurt sweetened with fresh pureed fruit or honey daily to breakfast. Discourage eating sweetened, colored and flavored yogurts.
3. Encourage drinking water. Reward drinking water by offering a second glass of diluted fruit juice or homemade ice tea. (Mix strong Rooibos tea with pure apple juice, 50:50). You can make ice-lollies from diluted fruit juice.
4. Do not TREAT with sweets. Discourage tuck shop money – instead pack a healthy lunch box.
5. Keep eating fast food to the bare minimum. Attempt to give them a choice of eating fast food or extra pocket money for eating at home.
6. School lunch boxes should be a healthy mix of:
   • Brown or rye bread with the following options: peanut butter, honey, cottage cheese, chicken slices or a puree of cooked vegetables.
   • Raw cucumber, carrot, gherkins, or fruit.
   • Raw nuts and pumpkin seeds with some raisins.
7. Make effort to eat at least one meal a day at the table. Encourage slow eating and good chewing, laughter and relaxing music. End off a good meal playing the board game, FOODLES.
8. Vary the diet often and reward trying out new foods, especially vegetables. Experiment with wraps, homemade vegetable muffins, and various salads instead of a sandwich for lunch.
9. Use a reputable multivitamin and mineral supplement as well as Omega 3 fish oil.
10. Make homemade energy drinks for sport by mixing a 100 ml prepared rehydrating powder used for diarrhea, to 200 ml  red grape juice. Avoid flavored water drinks, which do not contain colorants but still contain sugar or sweetener and other chemical additives. These drinks are NOT water.
11. Choose snacks from the following options:
    • fruit and nuts
    • dried fruits
    • raw vegetable sticks with a dip made from cottage cheese or white yogurt as base, with added chutney, chopped onions and gherkins
    • fruit smoothies
    • homemade non-microwave popcorn
    • homemade cookies and crunchies made from healthy recipe options.

Thanks to dietician, Carine de Lange ([email protected]) for her contribution to this important matter.