| 10 minutes

How to Keep Your Children Physically and Mentally Healthy During Lockdown

Written by Kevin, Nutritionist (M.Sc. Medical Science)

In line with the Government's covid-19 guidance schools have closed and they are advising parents with children to stay at home. Initially, this may be a dream come true for many children but months of staying away from friends, teachers and a structured school environment can result in mental and physical upset. With this in mind, it's vitally important to ensure your children are receiving all the support they need during this time.

Topics at a glance

1. Routine

2. Healthy, Nutritious Diet

3. Are you concerned about your kids snacking habits?

4. Remain Active

5. Reduce Digital Usage



Ensure a consistent weekday schedule by continuing with normal mealtimes and bedtimes. Home schooling may work for some families but others may find the thoughts of it quite daunting and the execution equally challenging. It's important to find the best approach that works for your family; it may be better to have a more gentle, sustainable work and play routine instead of fixed timetables of lessons. Family playtime is equally important and can be a great source of learning for children of any age.


Healthy, Nutritious Diet

Consuming balanced and nutritionally-rich meals will help support and protect your child's immune health! For this reason, increasing their intake of nutrient-rich, immune-boosting foods is essential. Their diet should be high in vitamins and minerals and contain foods such as the following: fruit, vegetables, wholegrains, legumes, pulses, seeds, nuts, lean meats and healthy omega-3 fats. Gut health also plays an important role in immune health so it's equally important to incorporate gut-friendly fermented foods such as live yogurt. If you are worried that your children may be lacking in any of these essential nutrients then they can always take a children's daily multi-vitamin and minerals supplement in addition to a sustainably sourced omega-3 capsule. Rest assured, dietary supplements for children are safe and can be very beneficial. 


Are you concerned about your kids snacking habits?

Planning ahead by preparing healthy snacks for your kids is a sure-fire way of avoiding excess eating during this current period. It would be preferable to replace high-fat, high-sugar snacks with healthier, high-protein options as they are more nutritious, can help manage blood sugar levels and keep your children feeling fuller for longer.

  • Homemade low-sugar oat bars
  • Hard-boiled egg
  • Homemade vegetable crisps
  • Fresh fruit
  • Low-sugar jelly pot
  • Natural yogurt topped with honey
  • Fruit and nut trail mix
  • Frozen grapes or berries
  • Hummus with raw veggies
  • Dark chocolate rice cakes
  • Lightly salted popcorn
  • Cheese slice with oatcake
  • Apple or celery with 100% nut butter


Remain Active

Staying physically active while not at school is essential for the health and mental wellbeing of children. Public Health England recommends that children and adolescents should engage in moderate to vigorous intensity physical activity for at least 60 minutes every day. This can consist of playing in the garden, daily walks or bike rides. There are also great 'PE-style' classes online that your children can watch on the computer, iPad or phone.


Reduce Digital Usage

While now more than ever we appreciate the lifeline that digital devices provide us, excessive exposure to mobile phones, iPads or TV, can be detrimental to your child's wellbeing. Although a quick-fix, hassle-free solution to the boredom suffered by any child, it is important to be conscious of the amount of digital usage and where possible, opt for puzzles, board games, books or just as good; helping with meal preparation or gardening.


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