From food fads to fussy eating, it’s no wonder parents can find themselves stressing about whether their kids are eating the right kinds – and amounts – of food.
When every day seems to bring new and conflicting research about what children’s diets should contain – from kale chips to quinoa and goji berries to Chia seeds – it’s reassuring to know that a ‘back to basics’ approach is often best.
“Good nutrition for kids is all about healthy eating, not fads,” says Registered Dietician Regina Rattigan. “Eating habits are formed in childhood and tend to stick into adulthood, when they’re much harder to change. The main message is to focus as much as possible on fresh, non-processed foods. Wherever you can, it’s best to prepare a meal from scratch. Something like chopped tomatoes with pasta is really quick and much healthier than a ready-meal or processed product.”
Here are Regina’s top 10 foods for healthy eating with all-important tips about coaxing junior diners:
1. Fruit
This is Regina’s top recommendation in terms of getting antioxidants into the diet and preventing illness. “Sometimes, it’s actually the way that a particular fruit is served or eaten that makes the difference,” Regina says. “I have three boys and bananas are so popular with them, they're also very versatile and have lots of fibre, potassium and vitamins. The boys also got an apple corer at Christmas, and the novelty of that means they’re eating lots of apples since. Lots of children like to pick at blueberries and grapes, and the general advice is to encourage children to eat a rainbow of different coloured fruits.”
2. Tomatoes
These are singled out for special mention because of their versatility and convenience. “Tomatoes also contain lycopene,” Regina notes. “That’s a nutrient that offers protection against certain kinds of cancers. Cooking actually helps to bring out the lycopene. Where you can, use fresh tomatoes in soups and sauces for pasta, or chop them up with chicken and put them into tortilla wraps.”
3. Vegetables
“Lots of kids will refuse to eat any kind of vegetables, or will refuse certain kinds,” says Regina. “The key thing is to keep trying. If a child doesn’t like something, often the parent won’t give it again, but it can take up to 21 attempts. And then the child will probably try the vegetable and love it. If a child eats even a small bite, give them loads of praise.” Regina also points out that children will tend to copy their parent’s eating habits. “That means that if you’re not eating vegetables, your kids won’t either. Something that lots of people are trying at the moment is kale and kids like it too. This is great in soups and stir-fries, or in place of regular cabbage. It’s got some really important phytonutrients and antioxidants. Again, the advice is to encourage children to eat lots of vegetables of different colours.”
4. Eggs
Unless your child has an allergy, eggs are the perfect complete food. “They’ve got plenty of protein for growth,” says Regina, “as well as iron and Vitamin D. They’re also really handy to cook. Scrambled egg on toast is perfect for kids coming in from school or a boiled egg for breakfast with fingers of toast. Don’t forget that you can also get eggs into your child’s diet in dishes like homemade custard or pancakes.”
5. Milk
“Again, if your child isn’t intolerant, milk is really great for bones and teeth,” Regina says. “It’s often the child’s main source of calcium. For the over twos, you can choose to give them low fat milk if you like. Ideally, the child should drink a glass of milk regularly, but if they won’t, they should be having milk with their cereal.”
6. Beans
“Regular baked beans are a good alternative to meat because they contain iron, calcium and protein. Beans on toast is a really quick and nutritious option. Beans also help to get fibre into your child’s diet and to tackle things like constipation. Encourage your child to eat kidney beans, butter beans and black beans and put those into stews and curries.”
7. Fish
It can be tricky if your child doesn’t like fish, but the benefits of Omega 3 for developing children mean it’s well worth persevering. “Even regular fish fingers are beneficial,” says Regina, “if that’s the only way your children will eat fish. Oily fish like salmon, trout and sardines are a great source of Omega 3 oils. These help brain development and are naturally anti-inflammatory. They also have lots of benefits for skin, hair and nail growth.” Again, Regina’s advice is to serve fish in different recipes to see what works. “Children tend to prefer fish in fish pies or fishcakes,” she says, “You can make fishcakes at home if you have time. To get the benefits of fish, try to get your child to eat it once a week.”
8. Lean red meat
Regina’s advice is that non-vegetarian children should be eating red meat three times a week. “Anaemia can be an issue in kids,” she notes. “Lean meat is a 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.” When buying meat, Regina’s advice is to get the leanest you can and cut away any excess fat when you get home.
9. Soups
“A good homemade soup is quick to make and a great way to get vegetables into your children’s diet. Try to avoid adding salt, though,” Regina advises. “Soups are a great snack in winter with a wholemeal scone or bread roll. Different soups can be made from different kinds of vegetables, so give it a try and see what your child likes.”
10. Wholegrains
The advice here is to encourage children to eat high fibre cereals and avoid the refined and sugary varieties. “Porridge and oat-based cereals are great,” says Regina. “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.” Again, there’s an element of habit, Regina notes. “If you child gets only white bread for their sandwiches, that’s what they will expect. Negotiate with them so that they have wholegrain bread for two days a week. Even if you have to put jam on that to encourage them to eat it, it’s worth doing.”
Regina Rattigan is a Registered Dietician and runs Nutrition West, in Tuam, County Galway, nutritionwest@gmail.com.
