Earlier this year, B-well Foods launched its free back-to-school Taste Explorers Cookbook in collaboration with renowned registered dietitian Dr Monique Piderit.

Packed with over 25 nutritious recipes, it helps parents create healthy and delicious school lunches and dinners for their kids. Building on this success and driven by the shocking statistics of childhood obesity in South Africa, B-well Foods is once again emphasising the importance of teaching children about nutrition and encouraging families to make every day cooking a fun and engaging activity.

Current state

According to the South African National Health and Nutrition Examination Survey (SANHANES-1), childhood obesity in South Africa is a growing concern.

Approximately 13.5% of children aged six to 14 years are classified as overweight or obese – that is more than one in 10 children. This alarming statistic underscores the urgent need for immediate intervention to address the nutritional habits of our youth.

“With such an alarming statistic, it is clear that we face a pressing need to address the nutritional habits of our youth. Immediate intervention is essential to combat this growing concern and promote healthier lifestyles for our children,” comments Piderit.

Causes of childhood obesity

Several factors contribute to the increasing rates of obesity among South African children:

Poor dietary habits: High consumption of sugary drinks, fast foods, and snacks high in fat and sugar is a significant contributor. Many children are not consuming enough fruits, vegetables, and whole grains.

Lack of physical activity: The rise in sedentary lifestyles, driven by increased screen time and reduced physical education in schools, exacerbates the problem.

Socioeconomic factors: Limited access to affordable, healthy foods in certain communities forces families to rely on cheaper, processed options.

Parental influence: Children often mirror their parents’ eating habits. If parents are not educated about nutrition, it’s challenging to pass on healthy habits to their children.

Knowledge is key

Piderit emphasises the value of hands-on cooking activities in teaching kids about nutrition. She states: “Teaching kids about nutrition through hands-on cooking activities not only helps combat childhood obesity but also sets the foundation for lifelong healthy eating habits. Initiatives like the Taste Explorers campaign and B-well’s current focus on making every day cooking fun and engaging are essential steps in this journey.”

Involving children in meal preparation can significantly benefit their health. Research indicates that children who cook are more likely to make healthier food choices. According to a study published in the Journal of Nutrition Education and Behaviour, these children are more willing to try new foods and consume more fruits and vegetables.

Try these useful tips

To provide more actionable insights, here are some expert tips on ensuring children have nutritious school lunches, snacks, and dinners:

Balanced school lunches: Include a mix of lean proteins (like chicken, beans, eggs, yoghurt, milk, maas), whole grains (such as wholewheat bread, crackers, high fibre pasta), and a variety of colourful vegetables and fruits. This combination ensures children get essential nutrients to keep them energised throughout the day.

Healthy snacks: Opt for snacks that are high in fibre and low in added sugars. Examples include apple slices with nut butter, carrot sticks with hummus, yoghurt with fruit or a handful of unsalted nuts.

Nutritious dinners: Focus on balanced meals that include a lean protein, a variety of vegetables, and whole grains. Incorporate healthy fats, like nuts, peanut butter to support overall health.

Fun, nutritious cooking

Here are two delicious and child-friendly recipes from the Taste Explorers Cookbook to get kids excited about nutrition:

Sweet potato fish cakes with lemon mayo dip

Ingredients:

• 1.6 kg sweet potatoes, diced
• 50 g frozen peas
• ½ bunch fresh chives, finely chopped
• 3 cans tuna, drained
• 1 tablespoon lemon juice
• 1 large egg, beaten (or 3 tablespoons B-well Sandwich Spread as an egg replacement)
• 1 tablespoon plain wholewheat flour, plus extra for dusting
• 2 tablespoons Canola oil
• 1 small onion, chopped
• Salt and pepper to taste

For the dip:

• 2 tablespoons B-well Thick & Creamy mayonnaise
• 1 tablespoon plain yoghurt
• 1 teaspoon lemon juice

Steps:

1. Preheat the oven to 180°C.

2. Boil the sweet potatoes and frozen peas in water until tender. Once cooked, drain and allow them to cool completely.

3. In a mixing bowl, combine finely chopped chives, drained tuna, and lemon juice.

4. Add the beaten egg (or sandwich spread), salt, and pepper to taste.

5. Mash the sweet potatoes and peas, then mix into the tuna mixture until well combined.

6. Lightly dust your hands with flour. Divide the mixture into eight equal parts and shape into fish cakes.

7. Spray a baking tray with cooking spray. Place the fish cakes onto the tray and bake for 5 minutes.

8. For the dip, mix mayonnaise, plain yoghurt, and lemon juice in a bowl.

9. Serve the sweet potato fish cakes with the lemon mayo dip.

Chikko Bites

Ingredients:

• 500 g boneless, skinless chicken breasts, diced into bite-sized portions
• 1 cup breadcrumbs
• 4 tablespoons B-well Sandwich Spread
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Canola oil, for baking

Steps:

1. Preheat the oven to 200°C.

2. Combine breadcrumbs with garlic powder, paprika, salt, and pepper.

3. Coat each piece of chicken with sandwich spread, then roll in seasoned breadcrumbs.

4. Place the coated chicken nuggets on a baking tray lined with parchment paper. Drizzle with canola oil.

5. Bake for 15-18 minutes or until golden brown and thoroughly cooked.