Children are the future of South Africa and with 17 percent of South African children aged one to nine years overweight, and 19 percent of children stunted due to insufficient food intake, it is essential to educate children on all the aspects of a healthy lifestyle and protect them against one of SA's biggest killers — heart disease.

Healthy habits should be instilled in children from an early age to ensure it becomes part of their lifestyle.

Parents play a vital role

It is essential for both parents and educators, who are the key role-players in the lives of children, to contribute effectively to their lifestyle habits. By doing so, they play an instrumental role in reducing the risk of developing heart disease and related ailments later in life.

"As parents it is vital to ensure children start the day with a healthy breakfast," says Melissa Zwart, Registered Dietician at the HSFSA.

"Skipping breakfast usually results in eating more food (calories) throughout the day and may lead to them becoming overweight. They may also be less attentive at school, not want to participate in physical activities and often don't meet their daily requirements of essential nutrients," said Zwart.

Healthy breakfast ideas include:

High fibre cereal with milk and cut up fruit e.g. All Bran Flakes with banana or raisins.

A smoothie with oats, yoghurt and fruit.

Cooked cereals such as oats porridge. Try some dried fruit or nuts on top.

Fruit salad with yoghurt and nuts.

Bran muffins.

Moreover, the child's lunchbox is vital in maintaining energy levels throughout the day. The lunchbox should be balanced, comprising of a mix of whole grains, fruits, vegetables, some protein foods and some dairy products. Ensure that there are options in each food group that the child can choose from as they then feel more involved and will be more prone to eat their lunch.

A few lunch examples include:

Pita bread with salads and smoked chicken or wholewheat pasta salad.

Wholewheat bread sandwiches or rolls with lean cuts of chicken/ham/beef/cold meats/tuna/pilchards with lettuce, tomato and cucumber.

With every packed lunch there should be either a fresh fruit, dried fruit and nuts or fruit bars.

Liquids are also essential; therefore include flavoured milk, fruit juice with pulp, yoghurt or water.

Exercise is essential

As educators, it is vital to encourage children to partake in cardiovascular activities. These can range from hockey, athletics and soccer to cycling, which provides a child's heart with a workout on a regular basis, allows the heart to function more effectively and deliver oxygen to all body parts.

Educators can also integrate the importance of following a healthy lifestyle into one of the appropriate school subjects such as life orientation.

Parents and educators should work jointly to ensure the well being of the child. This can be achieved through parent-teacher contact meetings whereby teachers not only inform the parents of their child's academic performance, but also of their participation in physical activities.

As a result, parents are able to adopt a more suitable eating plan if necessary and encourage their children to participate in more extramural activities.

"A healthy lifestyle should be encouraged from a young age, as it is easier to instill whilst a child is young. In this manner, the benefits and importance of eating and living healthily does not come as a surprise when they are older," says Kholeka Bukani, Director of the HSFSA Children's Programme.

Parents and educators act as gatekeepers of a child's health. Their strong influence and the fact that they are seen as an "emotional leader" figure should guide children in their efforts to establish and maintain a healthy lifestyle from an early age.

For more information on how to ensure children follow a healthy lifestyle contact the HSFSA Heart Mark Diet Line on 0860 223 222 or visit www.heartfoundation.co.za.