I’m sure the first grey hair I found recently is because of this – the minefield that is healthy eating
I struggle to ensure I get enough ‘good stuff’ into me and now I am tasked with the daunting responsibility of making sure three little scamps get the correct and balanced nutrients to help them grow strong and stay healthy.
Every month there are differing opinions about what’s good and what’s not. And just when I got my children eating mashed potatoes – I hear sweet potatoes is the way to go. I’m also aware that shaping their little pallets to veggies is more important now as it will follow them into adulthood.
(Two grey hairs)
So to try to help our dear readers to negotiate through this minefield of do’s and don’ts of healthy eating – we have compiled eight foods children should eat every week:
1. Tomatoes
Tomatoes seem to be in everything – so probably best to introduce to your children as early as you can. It also contains lycopene – a nutrient that protects against certain kinds of cancers. Using tomatoes in soups and sauces and casseroles will make mealtime a whole lot easier.
2. Beans
I used to feel guilty offering baked beans as I though it was sometimes the lazier option until I realised they contain iron, calcium and protein. You can also branch out to butter beans and kidney beans – also great in stews. Beans are packed full of fibre too so win-win.
3. Any veggies
So easier said than done but as someone with the world’s pickiest eater please do not give up. For an entire year, I put carrots on my son’s plate. I didn’t fight with him about eating them – I just wanted to make sure the option was open to him. Eventually, I drizzled a teeny bit of honey on them and asked him if he wanted carrots or honey carrots. Now he loves them and I have withdrawn his honey crutch. Peas are always a handy one and try to finely chop mushrooms into any lasagne or stew so they are getting the taste and the nutrients – even if they don’t realise it.
4. Fish
Fish fingers are a great start but are really more bread than fish. Instead, try to get lightly breaded fish at your fish counter at the supermarket. If you’re feeling adventurous, you can bread your own! The benefits of Omega 3 for developing children mean it’s well worth persevering.
5. Lean red meat
Non-vegetarian children should be eating red meat three times a week. It’s great source of iron, as well as protein for growth. Stir-fries tend to go down well with children, as does chicken and pasta, spaghetti Bolognese and lasagne. Putting meat in children’s sandwiches is also a good option – especially if you have leftovers from roast chicken or beef.
6. Soups
A homemade soup is quick to make and a great way to get vegetables into your children’s diet. Try to avoid adding salt. You may have to experiment with this one – Different soups can be made from different kinds of vegetables, so give it a try and see what your child likes best.
7. Wholegrains
Porridge and oat-based cereals are great. Oats provide slow release energy. That helps regulate blood sugar and maintains kids’ concentration at school. They’re also a source of fibre. Wholegrain pasta, rice and bread should be eaten for fibre too.
8. Fruit
Fruit can be a great way to get vitamins into your child while also making it seem like a treat. My kids moan about eating an apple but if I cut it up and add some grapes the plate comes to life and they are delighted with themselves. Picking at raspberries and mandarins is a great way to get snacks into your children. Handy for lunchboxes too!
It may seem like an impossible task – keeping your child full of meals that are balanced and healthy but after a while, it gets easier. The children start enjoying the variety and you can bring out the big guns….Brussel sprouts.
Good luck!
We have teamed up with Dundrum Town Centre to host a FREE parenting event on nutrition with paediatric dietitian and mum, Cathy Monaghan. It’s part of our six week series on “How to survive parenthood.” Cathy will answer all your questions on everything from finger foods, causes of constipations, what to feed baby if she is sick, meal planning, reading food labels and even introducing peanuts.
So pop over to Movies@Dundrum in the Town Centre at 9.30am next Tuesday the 28th February and we will be there to chat about all things baby weaning. Bring your baby (or your bump) and we will bring the coffee.
