By Sarah Hanratty – Registered Nutritional Therapy Practitioner
Growing children need optimal levels of nutrients to thrive. Their bodies and brains need to be nourished by (almost) every bite of food. The challenge of serving up carefully planned, well-balanced meals every day can mean yet another plate to spin in our busy lives. How can we be sure our children are well-nourished when time is short? What foods should we offer to our children to support their needs as they grow and learn?Serve eggs for breakfast. Eggs are the perfect breakfast as well as a great snack and quick evening meal. Packed full of protein to help them grow and balance blood sugar levels. Eggs also provide good amounts of choline to help brain development, especially memory and concentration. In short, eggs for breakfast help your child to concentrate and learn. Time may be in short supply in the morning, but sparing ten minutes to cook some eggs gives your child a solid start to the day.
Experiment with smoothies. Smoothies are often a hit with children. Homemade ones are popular as children get to choose what goes in them. Berries are perfect for smoothies as they contain high amounts of antioxidants to keep your child well. Encourage your child to experiment with smoothies by adding vegetables; just a small amount to begin with and gradually increase over time. Then introduce chia seeds or nuts if your blender is powerful enough – the protein, essential fats and minerals from just a spoonful would be a vital nutritional boost. Avocado’s are perfect for adding a smooth texture to your shakes or for adventurous children help them create ‘martian juice’ using leafy green vegetables.
Discover nut butters with your child. There are many different types of nut butter available now, so try a few to find out which your child likes best. Nut butters can provide a quick, easy nutrient dense snack, spread thickly on toast or oat cakes. The protein in it will help keep your child’s mood and energy stable. Different types of nut butter offer different nutrients. Almonds are a good source of calcium, cashew nuts are fairly rich in iron and magnesium. Since nut butters are smooth, they are easy to digest and don’t present a choking hazard. Swop them around to get a good spread of minerals.
Pancakes are another quick-to-make, child-friendly favourite. When whipping up a batch add ground seeds or ground almonds to change a fairly standard snack into something more nutrient dense. Serve with berries and a spoonful of yogurt. A great go-to pudding when avoiding shop-bought, baked goods.
Feed them oily fish. The importance of the omega 3 fats found in oily fish for cognition and immune health cannot be understated. Finding a way to incorporate salmon, sardines and trout into your child’s diet will support them mentally and physically in the longer term. Consider mashing salmon with potato to make fish cakes. Or let your child build a wrap or burger using salmon as the filling. If you’re feeling particularly bold you can serve a snack of sardines on toast with a little melted cheese over the top. Omega 3 fats are found in some seeds too, but the body has to process them to use these in the same way. This process requires specific minerals, including zinc and magnesium. With this in mind, if your child is vegetarian consider increasing nut butters, lentils and leafy greens as well as using seeds as a source of omega 3.