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We've all heard the recent debates over school dinners and processed foods. A well balanced diet can help children develop strong teeth and bones while helping to protect against illness. Introducing the right foods to
your kids from an early age will pay dividends later on in life. That's why we've put together a brief guide to kids'
nutrition. We also take a look at how your attempts to sneak healthy options past your ever-vigilant children can
go unnoticed!
the nitty gritty of nutrition
It's not all about spinach and carrots! We've found a range of advice on some key food groups that are great for growing children. Here's a quick and practical guide to what to look out for:
- Iron – good sources include beef, pork and lamb, bread, dried fruit and eggs, and green leafy vegetables such as cabbage, broccoli and green beans.
- Calcium - vital for strong bones and teeth. While it's a given that dairy products such as milk, yogurt and cheese provide calcium, other foods such as dark green vegetables, sesame seeds, orange juice and pulses can also contribute to your child's calcium intake.
- Vitamin A - great for bone and teeth growth, and helps with the formation and maintenance of skin and hair. Yellow and orange fruit and vegetables, dark green vegetables, liver and dairy are all great sources of this important element in your child's growth.
- Citrus fruits, berries, vegetables, potatoes and fruit juice are a great source of vitamin C. They can help build up the structure of bones, cartilage and muscle as well as helping the immune system and boost iron absorption.
- While it might be a struggle to get your kids excited about oily fish, Vitamin D found in salmon, tuna, mackerel and sardines can really help with bone and tooth formation as well as helping the heart and nervous system.
making food fun
The benefits of eating five portions of fruit and vegetables a day have been well publicised, but actually ensuring that
your kids do so, can be a bit of a challenge. Sometimes the only way to get fruit and veg past suspicious kids is
through devious means!
Hiding vegetables in soups, sauces or pizzas is an old favourite, while introducing fruit into puddings, snacks and
crumbles can be another trick to keep up your sleeve.
Unsurprisingly, oily fish, meat and eggs can be another tricky one. This is where the sandwich comes into its own. Mashed
sardines, salmon, tuna, egg and cold meats are fantastic fillers that kids love. Making your sandwiches into exciting shapes
with sandwich cutters could also make all the difference!
top tips for reluctant eaters
If you find that your child is a particularly fussy eater, it's important to try to stick to the basics. Regular meals and snacks when kids aren't tired or hungry is a must. Remembering to put small portions on a small plate can encourage children who might be overwhelmed by large meals to eat more. Perhaps the easiest thing you can do is eat together. This can really help your child settle into a comfortable and familiar routine.
For more tips and advice, take a look at our further resources. Whether you want to test your knowledge in a nutritional quiz or find out some more techniques for encouraging your child to eat healthily, you're bound to find something to help you on your way.
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