Children Nutrition, Health & Fittness


As a result of the Covid-19 pandemic, parents were left at home with their children what brought lots of different responsibilities. It is not only being a teacher, but also a cook, cleaner, friend but still mum and dad. Parents and families can be searching for nutritional advice as provide the right nutrition for your children is beneficial for their development.

Is there a specific food kids should eat to ensure they maintain good level of energy, brain development and immunity?

There is no single food that , in isolation, can have a magic effects on all of that. Children need wide variety of foods regardless they are vegetarians or does not consume certain food due to religious beliefs.

High intake of sugary food and drinks might be an idea how to give a child a quick energy boost, however, it does not last long. It usually follows with lethargic feeling and lack of concentration.

Therefore, you should provide your children food containing low sugar level. The good breakfast is:

  • wholemeal toast with eggs
  • porridge oats sweetened with fresh fruit or even dried fruit
  • white natural yogurt with fruit or nuts
White Natural Yogurt with berries and nuts is a great breakfast for kids

Can some food help to improve my kid’s memory?

You might feel that your children do not remember the things they have learnt at school. There are essential vitamins that should improve the memory such as Vitamin B1, B5, B12, C. But I think that one of the most important for the healthy brain development is Omega-3 fatty acids.

Omega-3 resources suitable for children and the type the brain needs:

  • egg yolks
  • full-fat dairy products
  • oily fish
Salmon is popular kids choice when it comes to fish. Add green leafy vegetable and rice or couscous.

Can I do something that helps the immune system remain strong?

There are simple points we should make sure our children gets every day: good quality sleep, physical activity and hydration. Nutrition play also a role, just it need more research.

I believe that essential amino acids are connected to the immune system, for example, animal source food, eggs, leafy green vegetables, seeds and grains.

Besides that, food rich in Vitamin A, C, D will help with fighting with infections. Those can be found in fresh fruits and vegetables, grains, seeds or legumes.

Food & Recipes

7 Easy Snacks You Will Love (and they are veggie)

Do you struggle with ideas what to grab as a snack or you just need to fill a gap between your meals? These SUPER QUICK snacks are very healthy, low in salt and sugar, yet still rich in Vitamins & Minerals. And the best? Nono of these are more than 200kcal!

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Health & Fittness

Fibre Factor Diet

Fibre belongs to the family of carbohydrates. Carbohydrates are the main source of fuel needed for any form of physical activity, fuelling brain and overall vital function of our body. However, fibre itself doesn’t provide us energy as it is enzyme human digestive system is unable to break down and hold its sugars together instead. That results into slow release of sugars in food, reduce hunger and satisfy our appetite. Therefore dietary fibre is behind the weight loss.

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Health & Fittness

How To Improve Your Digestion Naturally?

Digestive problems are linked to poor nutrition and lack of body movements. I feel that during autumn/winter when days are shorter we tend to skip our outdoor running or feel too tired for evening gym classes. Sunny days are gone and the colourful choice of fresh fruit and vegetable are narrowed down and as a result we prefer baked potatoes over salads. Diet and lifestyle changes can have a positive impact on your gut health.  Have a look on my TOP 6 steps you can follow!

1.Eat real food

Whole fresh and home-made food is beneficial for your healthy digestion. Avoid fast-foods and other processed foods, lots of sweets or ice-creams or low-calorie drinks – those are typically high in refined salt and sugar (artificial sweeteners).

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