Healthy Eating
Abbotts College Johannesburg South • February 27, 2020
Have you ever heard the saying ‘An apple a day, keeps the doctor away’ or ‘You are what you eat’? There is a lot of truth to these sayings.
We are facing a huge problem in our society today because of poor lifestyle choices, one of the main ones being food. Unfortunately, people tend to consume more junk food these days. Most of the food being consumed is also highly processed, includes high volumes of bad fat and are loaded with salt and sugar. Junk food has become very popular as it tends to be cheaper and easily accessible. Some companies even promote these foods as being good for you, but the truth is that these foods are unhealthy and can even cause illnesses in the long term.
Ever wondered why our kids always seem tired and lethargic? Knowing that they’re much younger than us, we would expect them to be like little energiser bunnies! The reason for this is mainly because of their diets. Kids should be kept fit enough to be able to concentrate on their academics and extra mural activities. Eating balanced meals at the right times will help fuel their bodies for all of these activities throughout the day.
Food is our source of energy. Kids need food rich in minerals, nutrients and fibre. Their diets should include whole grain foods, dairy products, lean cuts of protein, fruit, vegetables, nuts and seeds.
Drinking enough water goes hand in hand with healthy eating. There is no universally agreed quantity of water that must be consumed but, we need to remember that 60% of our body is made up of water. Water performs such important functions such as lubricating joints, delivering oxygen, cushioning sensitive tissue and gets rid of waste from our body among other things.
Bad nutrition can affect your physical development, your ability to concentrate and remember things as well as your behaviour. As parents and teachers, it is our responsibility to educate kids on the healthy life choices that are available to them. Let’s make 2020 the year that we start making important lifestyle changes.
5 Tips for packing a healthy lunch:
1. Get the kids involved.
Taking kids with when you go grocery shopping allows them to get involved and decide for themselves what they want to eat.
2. Make your own snack.
Processed and packaged foods have a high sugar and salt content. Making your own snacks allows you to prepare healthier alternatives.
3. Water, water and more water.
If kids find water too ‘boring’ add some flavour by adding cut up fruit pieces.
4. Limit your treats.
As parents we are often tempted to pack sweet treats. Try to avoid this as some kids may fill up on the treats and never get to the healthy stuff.
5. Make it fun.
Many kids get bored of eating the same things every week. Don’t be afraid to switch it up and try new recipes.
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As the preliminary and final examinations approach, both students and parents or guardians often experience heightened anxiety and stress. This guide provides practical strategies to help parents and guardians support their children through this critical phase of their academic journey. 1. Foster Effective Organization Create an environment conducive to studying by providing a quiet, well-lit study space equipped with essential stationery. Collaborate with your child to develop a structured study timetable to set clear expectations and promote disciplined preparation. Encourage the use of resources such as past question papers, which serve as valuable tools for revision and practice. 2. Maintain Daily Check-Ins Schedule regular, intentional conversations, such as during dinner, to discuss your child’s progress. Inquire about their experience with the day’s examination paper, adherence to their study schedule, and their feelings about upcoming tests. These check-ins foster open communication and allow you to gauge their emotional and academic state. 3. Minimize Distractions Help your child stay focused by keeping electronic devices like phones, tablets, and gaming consoles out of reach during study sessions. Set boundaries on screen time and social media access to prevent procrastination. While challenging, limiting Wi-Fi access during study hours can significantly enhance productivity. 4. Support Emotional Awareness Encourage your child to identify and articulate their emotions, such as anxiety, stress, or fatigue . Recognizing these feelings is the first step toward addressing them effectively. Discuss coping strategies to help them navigate emotional challenges during this period. 5. Teach Self-Regulation Techniques Guide your child in practicing self-regulation to manage stress. Techniques include: Breathing Exercises : Inhale deeply for four seconds, hold for four seconds, exhale for four seconds, and repeat. Sensory Focus : Identify five things they can see or hear to ground themselves in the moment. Tactile Stimulation : Hold a cold object to shift focus and reduce anxiety. These methods can help your child regain calm and focus during stressful moments. 6. Promote a Balanced Routine Prolonged study sessions late into the night can lead to burnout. Monitor your child’s study habits and encourage breaks to maintain balance. Plan activities such as outings with friends, a family meal, or short recreational periods with access to devices. Engaging in non-academic activities, like helping prepare dinner, can provide a refreshing change of focus. 7. Prioritize Self-Care Support your child’s well-being by ensuring they: Eat nutritious, regular meals. Get at least eight hours of sleep by limiting screen time before bed. Engage in physical activities such as walking, jogging, yoga, dancing, or gym workouts. These practices help alleviate stress and anxiety, which are common during examination periods. 8. Practice Empathy and Patience The examination period can be emotionally taxing for both students and parents. Approach your child with empathy, actively listening and offering guidance without criticism. This fosters a supportive environment, bolstering their mental health and sense of inclusion. By implementing these strategies, parents and guardians can play a pivotal role in helping their children navigate the challenges of examinations with confidence and resilience. Good luck to all the Grade 12 students with the upcoming examinations - you most certainly can do it!
