7 ways to boost the immunity of children in child care
Colds and flu in children can spread rapidly especially in child care. It is considered normal for children to get a number of infections and colds during a year and helps to build stronger immune systems for later in life. However, it is a good idea to minimise the chance of infection (and spread) as much as you can and boost the immunity of children in child care.
1. Sleep breeds sleep
Sleep allows our bodies to rest and heal so it is important that children get enough sleep on a regular basis. The recommended amount of sleep for a toddler is 11 to 14 hours a day including naps. You can read more information on getting your toddler into a regular sleep routine here.
2. Fresh fruit and vegetables
Fresh seasonal fresh produce is full of immune boosting antioxidants, vitamins and minerals.
Carrots, green beans, oranges and strawberries all contain immunity-boosting phytonutrients such as vitamin C and carotenoids. Click here to read more about how vitamins and minerals in food keep children healthy and strong.
Try to get your child to eat five servings of fruits and veggies a day. (A serving is about two tablespoons for toddlers and one cup for older kids.) Use plenty of fresh fruit and vegetables in your winter casseroles, stews and soups and remember to serve raw fruit and vegetables too for essential health protecting enzymes.
3. Increase probiotics to boost the immunity of children in child care
A big portion of our immune system is located in our digestive system so gut health is also important. Probiotics keep our intestinal tract free of disease causing germs which we often forget about.
Yoghurt is an excellent source of probiotics, so try to consume yoghurt with high amounts of live cultures.
4. Essential mineral intake
Zinc is an essential mineral for supporting immune functions and for fighting off the common cold. It is found in lean red meat, fish and poultry, as well as wholegrain cereals, legumes, dairy foods and nuts.
Zinc is important for the development of white blood cells, the cells that recognise and destroy invading bacteria, viruses and assorted other bad guys.
5. Washing hands
Hand washing is one of the most effective ways to prevent the spread of infection.
Take your time to thoroughly wash and dry your hands with soap and clean water, as well as the hands of children in child care. Wash hands before and after food handling and after opening doors, patting pets and touching common areas within your centre.
6. Cleaning surfaces
Colds and flu are airborne viruses that are transmitted through droplets released when coughing or sneezing. Covering your mouth with your hand may prevent droplets from flying, however surfaces touched by those hands can create an issue.
Germs from unwashed hands can be transferred to other objects, like handrails, table tops, or toys, and then transferred to another person’s hands. People frequently touch their eyes, nose, and mouth without even realising it, and germs can get into the body through the eyes, nose and mouth and make us sick.
Ensure any surfaces that are regularly used are kept clean and dry, and try to avoid touching your face with your hands.
7. Outside play and exercise
Research shows that exercise, fresh air and sunlight increases the number of natural cells in adults and regular activity can benefit children in the same way.
To boost the immunity of children in child care, create lifelong habits by exercising or playing outside with them. Fun activities include bike riding, hiking, walking the dog, playing in the park, in-line skating, basketball and tennis.
For more information on Hearty Health and how we provide fresh meals daily to boost the immunity of children in child care, please contact us here. Like our Facebook Page to keep up to date with the latest news from the Hearty Health kitchen.
Healthy sleep habits combined with eating fresh healthy meals, keep our bodies fit and strong.
New research released by VicHealth and the Sleep Health Foundation has found that technology before bed, caffeine and stress all contribute to later bed times, sleep problems and mental illness in teenagers and young people.
It is much easier to create healthy sleep habits at an early age. Follow our tips below to establish positive patterns in your family that will set you up for the teenage years:
Establish a regular sleep pattern
Regular hours of sleep are important. It will help your child understand when it is time to sleep and your child will have better sleep and develop healthy sleep habits.
Bed time and the time your child wakes up, shouldn’t vary by more than an hour between school and non-school nights.
A consistent bedtime routine
It is good to have the same routine before bed each night especially for children who thrive on routine. This will help prepare for sleep. Aim for quiet activities such as reading a book or having a bath and encourage a positive calm pattern ready for sleep.
In the half hour before bed, there are some things you don’t want your child to do such as increased physical activity, playing outside, watching television, or playing computer games.
Make sure the bedroom is comfortable
Your child’s bedroom should be a quiet, comfortable and dark. Some children like a dim night light which makes them feel safe. Make sure your child sees his or her bedroom as a good place to be.
Bed is for sleeping, not entertainment
Television, computers, mobile phones and other things that distract your child can stimulate your child’s brain and are not good for their sleep. Start a habit of keeping all electronic games out of the bedroom and create a charging station in a central part of the house where they are stored every evening. This habit will prove invaluable as your child grows through the primary years and into a teenager.
A snack before bed may help develop healthy sleep habits
It’s difficult to sleep on an empty stomach. A light snack can help settle and soothe your child if not enough nutritious food has been eaten during the day. Keep in mind that ideally your child should not have a heavy meal within one to two hours of going to bed so keep the snack light. Check out our Hearty Health blog here for nutritious recipes that may help.
Caffeine is a stimulant
Caffeine is found in many popular drinks. These include coffee, tea and soft drinks which can make it harder to get to sleep. Your child should have as little of these as possible, and especially not after lunchtime.
Watch out for daytime naps
It is normal for young children to nap during the day but as your child gets older, they will need less sleep. The number and length of naps depends on your child. If your child naps after 4pm (except for the very young) it can be harder to get to sleep at night.
Exercise and time outside
Daily exercise and time spent outside in the daylight is an important part of healthy living and promotes healthy sleep habits. However, it is best to steer clear of heavy exercise in the hour before sleep.
Work with your doctor
If your child is sick or isn’t comfortable, their sleep will suffer. Some children suffer from specific sleep problems such as frequent nightmares, snoring or sleep apnoea. It is important that these problems are dealt with. If you think ill health is involved, discuss this with your family doctor.
For more tips and hints on getting your children to sleep visit http://raisingchildren.net.au/
Hearty Health specialise in providing fresh healthy meals to children in child care every day. Our philosophy is to create healthy eating habits in children as soon as possible to set them up to be healthy adults. If your child attends child care, contact us here to find out if your centre is a Hearty Health centre.
The Winter Solstice highlights the birth of a new solar year and is also known as midwinter or Yule. It is the shortest period of daylight and the longest night of the year. Celebrate the Winter Solstice with your kids by learning about why it is so significant around the world and start new family traditions that become annual rituals…
Midwinter is a traditional time of feasting and celebration. In the Southern Hemisphere the Winter Solstice will take place on 21 June.
This date in the calendar is recognised and celebrated because it marks the middle of Winter and the beginning of the journey towards longer lighter days and eventually Spring.
Yule corresponds with the Northern Hemisphere Christmas season and at this time, Yule logs are burned. The Yule log must traditionally be the root of a hardwood tree.
Winter Solstice in Australia
In Australia, Mallee roots, Tasmanian Oaks and all types of Eucalyptus are ideal for Yule logs. The Yule log is burned down until nothing but a small piece remains. This is saved and kept to be used as a lighter for the following year’s Yule fire.
Winter Solstice traditions around the world
There are many traditions and activities around the world that you can use to celebrate the Winter Solstice with your kids. Some focus around monuments but others are transferable to the Australian way of life and open up our imagination for fun and festivities.
- Ireland – people stand inside the Newgrange monument in Ireland and absorb the first rays of the sun as they fill the ancient chambers.
- Japan – people traditionally soak in hot baths with the Yuzu citrus fruit to protect their bodies from the common cold.
- Korea – good luck on the solstice is associated with red bean porridge. Koreans will often make the dish both to eat and spread around the house to keep evil spirits away and keep them healthy.
- England – Stonehenge is known for its precise alignment with the sun’s movement and may have been a sacred place of worship and celebration for solstices for thousands of year. People gather at the site to sing, dance, play instruments and kiss the stones as they wait for the sun to rise.
- Antarctica – a swim in icy waters marks the passage of midwinter for expeditioners at Australia’s Antarctic and sub Antarctic stations. Crews mark the winter solstice with a range of activities including games, pantomimes and a gourmet dinner.
- Iran – the family gather together, usually at the house of the oldest, and celebrate by eating, drinking and reading poems. Nuts, pomegranates and watermelons are particularly served during this festival.
How to celebrate the Winter Solstice with your kids
The Winter Solstice is a great opportunity to get together with family and friends and celebrate with your favourite warming foods and have lots of fun. Who knows, this could mark the start of a new annual tradition in your family?
Get the kids involved too by getting them into the kitchen to help you make delicious meals and try some simple activities like our Winter Solstice Lanterns to decorate your home.
Or pop over to a Solstice festival near you such as the Winter Solstice Festival by Festive Fires in Eltham, Victoria. Experience the full festivities of the season including mulled wine, festive foods and more activities for the children.
Hearty Health specialise and are passionate about providing healthy nutritious meals to children in child care. We write a series of educational and fun blogs on our Hearty Health website and Facebook page.
To find out more about how Hearty Health can assist children in child care, contact us here.
Cooking with kids teaches them lifelong skills and an appreciation of making (and eating) delicious meals that are healthy for them.
Children can start helping out in the kitchen from as early as three years old by pouring pre measured ingredients into a bowl, tearing lettuce for a salad, sprinkling cheese on a casserole and turning pages of a cookbook.
As they grow older they will develop their skills and attention span to include more challenging tasks. These can include cracking and beating eggs, mashing potatoes, reading and following recipes, the math required to measure ingredients and even using child safe knives to cut fruits and vegetables.
Cooking with kids is more than just licking the beaters
Cooking with kids is much more than just following a recipe and eating the finished product:
- It enables busy parents to spend time with their children.
- Opportunity to teach children that the food we eat is not only nutritious but it also makes our bodies healthy so that we perform better at sports, are smarter and overall happier.
- Kids develop an understanding of what raw ingredients look like before they are cooked and what is in the food they eat.
An important point to remember when cooking with kids is to keep encouraging them to regularly assist so they can develop their skills over time. Provide them with their own aprons and utensils and ask them what they would like to make or help with as they get used to the cooking process.
For safety reasons, you should always be in the kitchen when cooking with kids, supervising and monitoring progress.
To get started, don’t plan an elaborate project — 5 to 10 minutes might be all your child wants to spend on an activity. Start small and keep it fun.
“Cooking with kids provides an opportunity to teach children that the food we eat is not only nutritious, but it also makes our bodies healthy so that we perform better both physically and mentally, and have an overall sense of well-being”
Do it Yourself Pizza
At Hearty Health, we think assembling a healthy pizza is a great initial project for kids. It is a perfect dinner after a long day at work and child care and tastes delicious as well.
Let your children assemble the pizza depending on their age and ability and be creative with toppings. You can also add a variety of fresh vegetables which is a great way of introducing new tastes and textures.
Do it yourself pizza ingredients:
- Pita bread or gluten free pizza base
- Tomato sauce or pizza sauce
- Grated cheese
- Ham and/or tofu
- Pineapple pieces
Your children will be so proud of their masterpieces that they will already be designing their next pizza topping creation by the time they are finished!
To find out more about Hearty Health contact us here.
Easter can be a very difficult time for children who suffer from allergies or if you are wanting to control how much sugar your child eats. Commercially, Easter treats for children focus on foods like chocolate eggs and bunnies, marshmallows and mass produced hot cross buns. These treats line supermarket shelves and are advertised on television which add to the desire to indulge. As a society it is hard to escape the constant pull of sugar from every direction.
Hearty Health pride themselves in making sure all children in child care are included when it comes to eating delicious clean healthy food. “The key is to make sure kids don’t feel like they are missing out” says Hearty Health owner and qualified chef Russell Chasteau. “We have found that as long as kids are still involved and eat tasty food, they are happy and feel involved”. Russell has had many years’ experience working with children’s food and says a big part of the equation is allowing occasional treats.
Easter is a time of celebration and, as much as we don’t want to admit it – sugar has crept its way into most Easter treats for children. “It is up to us as care givers to manage this intake and make sure that we reduce sugar and processed food as much as possible and of course stay vigilant with allergens” continues Russell.
How do we reduce sugar at Easter when it is everywhere? Russell suggests it is all about offering delicious alternatives such as homemade dips, fresh seasonal produce and basically clean nourishing food. “It can be as simple as dishing up meals which are more appealing for children” he says. “Try making the shape of a rabbit on a plate using carrot sticks, tomatoes and cheese or a treasure hunt with apples and bananas for something fun and different”.
Our favourite Easter treats for children
Replacing highly refined sugar with its natural counterparts is also a good start for the occasional treat. Honey, maple syrup, molasses, dates and fruit purees provide a sweet taste without using refined sugar.
Our favourite and easiest Easter treat for children (and parents) would have to be our decadent chocolate slice. It is perfect for working mums and dads who want to make a quick treat for their kids while still watching how much refined sugar they digest this Easter!
The kids will love helping out too – so roll up your sleeves, pop on an apron and it is as easy as 1,2,3!
Hearty Health Chocolate Chips
*gluten/grain free, refined sugar free
1 cup coconut, desiccated or shredded
1 cup cacao powder
1 cup melted coconut oil
1 cup any organic dried fruit (I had apricots in the pantry)
1/3 cup honey or maple syrup
1. Mix all ingredients in a bowl
2. Pour into to a grease proof paper lined slice tray and for some extra fun and festivity – sprinkle with hundreds and thousands
3. Place in freezer until set and slice into chunky portions that look like fat chips to serve – yummo and filling too!
Note: this chocolate is best kept refrigerated
More Easter treats for children – keep an eye out for our delicious homemade hot cross buns that are baked from scratch in our Hearty Health kitchens and will be delivered to all our valued Hearty Health child care centres next week!
Happy Easter from the team at Hearty Health.
Click here for more Hearty Health recipes
Food safety and hygiene in child care centres is extremely important. Both parents and child care providers know how quickly illness can spread among children in a centre.
Workers can unintentionally contaminate food they have prepared if they have recently been sick and contaminated food can be brought into the kitchen from elsewhere and cause an outburst of sickness.
At Hearty Health, we use the freshest ingredients sourced every day and make delicious meals for children in child care. If produce is not deemed fresh or safe enough to serve by our chefs, then replacement items are always substituted regardless of the menu listing.
Seasonal factors and contamination
Food safety and hygiene in child care centres is important all year round. Food contaminated with a virus or bacteria can cause sickness that will spread rapidly among children. Some of the most common ways that viruses and bacteria spread between children are with shared toys, mats, toilet facilities and food. Close contact such as hugging and kissing will also spread the virus or bacteria.
Mostly all viruses, bacteria, parasites and moulds can contaminate both cooked and raw foods. However, good food safety and hygiene in child care centres is the best prevention of diseases and illness.
Quick tips on how to maintain food safety and hygiene in child care centres
Always make sure that food is fresh. A good rule of thumb is to throw the food out if it is more than three days old or if it smells or looks bad. Unfortunately, most food borne illnesses do not change the smell or taste of your food. So if in doubt, throw it out!
- Food safety should be practiced with everyone, not just the cook or food handlers in your centre
- Wash all raw vegetables and fruits before using
- Use only wholesome and clean food from reliable sources
- Always sanitise and scrub all cutting boards and knifes after they come in contact with cooked or raw meat, poultry or fish
- Avoid cross-contamination during storage, preparation and service
- Put uneaten food into a new shallow container and refrigerate according to food safety standards
At Hearty Health, we take a lot of the worry and stress out of food safety and hygiene in child care centres. We work with centre staff to ensure the required food handling processes are in place. We also encourage good hygiene practices to ensure children and centre staff remain healthy and happy.
For more information on having your children’s meals freshly catered for by professional chefs contact Hearty Health here.
Our Hearty Health Chefs are always creating new recipes in their seasonal menus for children in child care.
The Hearty Health Autumn Menu is now ready to be launched into Hearty Health Child Care Centres around Australia. New additions like our Hearty Health Bliss Bar is absolutely sugar free and bursting with loads of flavour and nutrients. We have also reinvented our classics like our Chicken Cacciatore with mash potato which uses traditional flavours and seasonal produce which is always a big hit with the kids.
We love launching seasonal menus for children in child care every quarter because there is nothing better than using seasonal fresh produce!
Benefits of eating seasonal fresh produce:
Seasonal produce is fresher and tastes better, especially if naturally ripened on the vine or the tree.
Higher Nutritional Value
Produce that is eaten in season has a higher nutritional value. Some anti-oxidants such as Vitamin C, folate and carotenes will decline when stored for periods of time. Fruits and vegetables that are stored for long periods of time due to transportation or to be used at a later date, have a reduction in phyto-nutrient content.
Eating seasonally reduces the demand for out of season produce. This also supports local farming in your area which means less transportation, less refrigeration, less hot houses, and less irradiation of produce.
No one wants to eat the same meals day in and day out and kids in long day care are no different. It is important that children have a varied menu that keeps them engaged and excited. At Hearty Health we understand developing good food habits in children is for life and realise the important of starting these habits at a very young age.
So keep your eyes out for the Hearty Health Autumn Menu and enjoy!
To sample any of our delicious meals including our Hearty Health Bliss Bar or popular Chicken Cacciatore in your child care centre, contact the Hearty Health Team here
Yum – it is well and truly apricot season at Hearty Health! This Summer, apricots feature in our Summer menu for children in child care to enjoy.
Delivered to our door directly from the wholesale fruit and vegetable market, our apricots are as fresh as fresh can be and turned into a selection of snacks and meals that are rated highly.
Packed with goodness:
Hearty Health feature apricots in their meals not only because they are in season and are delicious, but because they are so healthy for growing children. Apricots contain Vitamin A, Vitamin C, Calcium and Potassium and are rich in fibre and antioxidants ensuring we are getting a big dose of yummy goodness.
Apricot season at Hearty Health keeps children healthy by:
- enhancing vision
- keeps the immune system in check
- protects and revitalises skin
- keeps the digestion system ticking along
- helps to reduce the bad cholesterol content in the body which protects the heart
- helps the body get rid of toxins that can collect over time
- help strengthen growing bones
How to buy apricots:
Our Hearty Health Chefs recommend that you look for apricots with a rich orange colour and avoid those that are pale and yellow. Fruit should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best. For the most antioxidants, choose fully ripened fruit.
Storing apricots for best quality:
You can store apricots in the refrigerator but they will retain better flavour if kept at room temperature. They can also bruise easily so try to avoid stacking them on top of each other.
A quick apricot snack for Summer:
With the Summer weather heating up this week, try blending fresh apricots with some orange juice and freeze in ice cubes or icy pole molds for a quick and delicious afternoon snack with the kids. Apricot season is a yummy season at Hearty Health.
For more information on the Hearty Health Summer Menu contact us here