The last few decades have increasingly seen more and more focus on diets and healthy eating.  During our teens and early adult years many of us see healthy eating as a mechanism to lose weight, but later in life start realising just how much it contributes to our own overall health. And once we have children, we realise just how difficult it is to keep them away from the myriad of unhealthy temptations lurking around every corner.

But why should you care what you and your children eat? And do we as a nation really fair that badly in the diet and nutrition department? 

The state of the nation

We all know that unhealthy eating habits have contributed to the obesity epidemic in America, approximately one third of US adults and about 17% of children and teenagers are obese. 

But South Africa seems to stack up pretty “well” against the Americans. According to data from the South African National health and Nutrition Examination Survey, among girls between two and fourteen years, 16,5 % are overweight, while 7.1 percent are categorised as obese. More than one in ten boys in the same group are overweight, with 4.7% being obese.

The 2016 Healthy Active Kids South Africa report card (HAKSA) revealed more unpleasant statistics:

-          South African teenagers drink more than one soft drink per day, and consume three times the recommended amount of sugar a week.

-          Most children eat less than one portion of fruit or vegetables a day, far less than what is  recommended (five portions a day).

-          There are a whopping 30 million fast food consumers in South Africa, up by 10 million during the last 5 years

-          South African teens have a higher than recommended salt intake, and this just from snack food

-          Almost one in four pre-schoolers is overweight or obese and one in five is stunted

We all learn that sugary treats like sweets, cakes, cupcakes, waffles, ice-cream and doughnuts are culprits when it comes to eating healthily.   But somehow people appear to think that it is perfectly fine to drink energy drinks and gas coldrinks as well as processed food on a regular bases.

Your liquid fix of sugar

Do you really know how much sugar can be found in soft drinks? A Carte Blanche survey in 2016 found that the amount of sugar in typical gas coldrinks ranges from 19.2 grams to 44.1 grams, depending on the brand. Just think, if you are consuming 44.1 grams of sugar in a 330 ml can, you or your child are drinking about 9 spoons of sugar in one drink! Some sources even maintain drinks can actually have up to 58.8 g of sugar, whilst fruit juice has up to 53.8 g.

According to a nutritionweek article in 2106, drinking just two or more sugary drinks a day increases the risk of developing diabetes by as much as 24%.   The World Health organisation recommends that the intake of free sugars, ie sugars added by either the manufacturer or individual, or sugars which are naturally present in honey, syrups, fruit juices and fruit juice concentrates, should be less than 10% of the total energy intake for adults and children and less than 5% for further health benefits.

According to Nicole Lubasinski, president of the association of dietietics in South Africa, this means the maximum intake of free sugars from food and drinks per day for adult men and teenagers should not be more than 12 teaspoons and for adult women and children 5 – 13 years, not more than 9 teaspoons.

Processed foods: harbouring hidden culprits?

What about processed foods? Do we really know what’s in them? One could argue that anything done to food to help keep it fresh can be deemed as processing. For example ready-to eat salad greens that are washed and packed into bags with a neutral gas that keeps them from oxidising and prevents spoilage is a processed food. The problem comes in when processed foods remove things that are good for you and add unhealthy ingredients such as sodium, trans fat and added sugars. Many argue that these types of foods have been chemically processed and are made solely from refined ingredients and artificial substances. There are hundreds of processed foods out there, not least of which include salty snacks, pizza, frozen meals and fast foods.

So what is the issue with processed foods?

Processed foods are generally loaded with added sugar in some shape or form. So whilst you may think you are not eating sugar as such, the processed foods you consume, might actually contribute to your daily sugar intake. Some even maintain it could be the biggest source of added sugar to one’s diet. If you check the ingredients on the labels of many processed foodstuffs, you are likely not to know what some of these ingredients are – yet you are putting this into your body! 

Example of some of ingredients that can be found in processed foods include:

Colourants: Chemicals created to give food a specific colour

Bear in mind that the category “artificial flavour or artificial preservative” can still include a variety of ingredients which are not disclosed, so again, you don’t truly know what is in them.

The jury might still be out as to whether we should consume a diet high in carbohydrates or high in protein (the latter being represented by the Banting philosophy). But one thing that people generally agree on is that carbohydrates which are not refined and low in GI, are better than refined carbohydrates.

Yet this is mostly the exact nature of processed foods, they are high in carbs, usually the refined variety. Refined carbohydrates are broken down quickly in the digestive tract, which in turn can lead to spikes in blood sugar and insulin levels. This could result in carb cravings a few hours later when blood sugar levels go down again – not too far removed from the body’s reaction when consuming sweets and cakes.

An interesting phenomenon is that manufacturers frequently including communication like “whole grains” and “added vitamins” on their packaging. But ironically they have pulverised the true goodness (and the nutrients and vitamins) out of the food before adding a few so-called “grains” or “vitamins” to the food. And synthetic nutrients added to processed foods are never a good replacement for the nutrients found in whole foods.

Processed foods are also low in fibre, which has numerous benefits such as intestinal health. And because of its processed nature and low fibre content, they are more easily digested, thus much less energy is used to digest processed food. 

So you may be burning less kilojoules to eat food which has less fibre, less nutrients and more chemicals, and will keep you full for a shorter period!

How often do you actually check the labels of tinned, bottled or frozen food and drinks? Most labels include a line which says “Carbohydrates – x% of which sugar x%. You will be amazed if you take the trouble to check these. I enjoy yoghurt and drinking yoghurts and recently, following my husband’s claim that the drinking yoghurt I love was loaded with sugar, stopped to check the label. I could not believe how much sugar it contained. According to a nutrition week article, sweetened flavoured milk or yoghurt based drinks can contain up to 41.8 gr of sugar.

Even many so-called “healthy” or “diet” foods contain loads of sugar. Screen for sweeteners such as corn syrup and anything ending in “ose”, for example dextrose and fructose as well as honey, maple syrup and fruit juice concentrate.   

So why worry about your children eating healthily?

-          It is a well-documented fact that many chronic health problems such as diabetes, obesity, high blood pressure, heart disease, skeletal conditions and even cancer are frequently linked to poor diet.  

-          Children have less chance of developing cavities if they eat less sugary foods. Ask any adult with fillings, crowns or implants and they will tell you how much they regret not looking after their teeth as a young person

-          Evidence shows that overweight children are more likely to grow into overweight adults. The longer a person is overweight, the greater the health risks, especially in the case of cardiovascular diseases. Healthy eating habits established as a child are more likely to stay with kids as adults.

-          Healthy eating is beneficial for energy.  Avoiding sugary foods can prevent the sugar spikes and lows associated with this pattern of eating. Sugary foods such as sweets, gas coldrinks, ice cream and white bread cause a spike in blood sugar. Most people’s bodies can handle occasional influxes of glucose, but doing this regularly, even daily, can lead to insulin resistance, which can go on to become type 2 diabetes

-          It can stabilise their moods. There is also a belief that it can help prevent mental diseases such as depression, anxiety and ADHD. For example one 2008 study noted a link between iron deficiency and hyperactivity disorders in children. Skipping meals or overindulging in sugary foods have also been linked to depression.

-          According to research associate March Goodman Bryan with the Urban child institute, if a child does not receive adequate intake of iodine and iron, she may experience both cognitive delays and motor development delays.   A child whose diet is deficient in the essential fatty acid DHA, might experience delays in learning and development

-          Children have enough pressures to deal with without having to struggle with poor self-esteem due to weight problems. An overweight child is at greater risk of being teased and bullied at school and less likely to be able to participate in sports and physical activity in the playground.

So the bottom line is, the importance eating healthily can in fact not be emphasised enough, at the end of the day, it is in the interest of your health as well as that of your family’s.

The views in this article do not necessarily represent the views of the Tots n Pots franchise or franchisees

Add to the basics. Encourage your kids to find ways to add more fresh fruits and veggies to traditional entrees like burgers. Slice up fresh tomatoes, lettuce, onions, avocadoes or grilled pineapple during your next barbecue for burger toppers.

2. Let kids play with their food. Set aside a night to be silly. Have kids make food creations (bell peppers and potatoes make a good “head” for adding facial features like a carrot nose, yellow squash sliced eyes, cauliflower hair and a red pepper smile). Invite a few neighbourhood friends over and have the kids create to their hearts content.

3. Use cookie cutters for added fun. Let your kids cut their produce into shapes for added fun on pizza or just to eat raw. Bell peppers in a variety of colors are a great veggie option and watermelon is a fun fruit to use this way.

4. Have fun with fondue. Melt cheese or chocolate for a kid-friendly snack or movie night treat. Sweet fruits like strawberries, cherries, bananas, apples, pineapple or dried apricots make good chocolate dippers, while carrots, celery, green pepper sticks, mushrooms, broccoli and cauliflower go great with cheese fondue.

5. Wrap it up. Substitute lettuce leaves for tortillas in your favourite taco recipe. Prepare meat, cheese, chopped tomato and shredded lettuce as you normally would, then tuck it inside a couple lettuce leaves for a healthful alternative to taco shells or tortillas. Red leaf, green leaf and romaine varieties of lettuce have more nutrients than iceberg.

6. Have a smashing good time. Make cooking fun by having your kids help with the prep work, like allowing them to smash cooked potatoes with a hand masher.

7. Visit a farmers’ market. In summer, bypass the local supermarket for a trip to a farmer’s market for local and/or organic produce. Many vendors let you sample as you shop and some offer their own unique varieties that you won’t find in large grocery stores.

8. Serve up special spaghetti. Teach kids now to add another serving of veggies to a homemade Italian meal by using spaghetti squash strings instead of pasta noodles with marinara sauce.

9. Go for garnish. Get your kids thinking about what colourful and healthful items will look nice as a garnish to their dinner plate. Use orange slices, a sprig of fresh herbs or a carved radish for extra eye appeal. After the pretty presentation, kids can eat their festive decoration.

10. Try a great grape refresher. Wash and dry several bunches of grapes (any colour) and stick them on a tray in the freezer for at least two hours. Then your kids can pull them out for a refreshing, healthful snack or dessert. (This snack is best for kids over age four – whole grapes can pose a choking hazard for younger children.)

11. Make your own salsa. Create a family tradition by letting your kids help make fresh salsa. Flavour the condiment with tomatoes, onions, garlic, green or red pepper, cilantro, jalapenos, lemon or lime juice, pineapple, watermelon or whatever tickles your taste buds.

12. Finish with a frozen treat. Instead of buying ice cream bars, stock the freezer with juice bars made from 100 percent juice for a quick summer treat.

13. Brush it off. Buy each child his or her own scrub brush for washing fruits and vegetables in their favourite color.

14. Stuff it. Use a rice mixture or bread stuffing to fill hollowed-out tomatoes or mushrooms for a main dish. Kids can help scoop out the seeds and pack in the stuffing.

15. Add pizzazz to pizza. For a low-fat, easy dinner have your kids use tortillas for a simple pizza crust and top them with sauce and your favourite veggies like peppers, onions and mushrooms, or create a classic like pineapple and ham pizza.

16. Take the “fry” out of French fries. Have your kids help you wash and cut potatoes into thin slices or steak-cut fries. Coat them with olive oil and dried herbs like rosemary for flavour and bake in the oven for a low-fat side dish.

17. Add colour to pasta. Anything goes with noodles, so have your kids cut their favourite vegetables into crazy shapes and toss them in with pasta and a light alfredo sauce for a quick dinner.

18. Tap into theme night. Pick one night a week for themed cooking – Mexican, Thai, Italian, Chinese. Let your kids experience the flavours of native produce from these regions in your cooking.

19. Boost brain power at the supermarket. Teach your kids to care about produce by focusing on a different item in the produce department each week. (What’s the difference between a tangerine and a navel orange? What’s more expensive, bagged or bulk potatoes? How many different brands of salad mix does the store carry?)