What should kids be eating?

As a parent, your little human’s nutritional needs are paramount and it’s so easy to become overwhelmed with all the information out there. Like adults, it’s important to ensure that kids are eating nutritious, balanced meals and that you are giving them the right fuel to set them up for life. My number one rule is to make sure above all else you are feeding your children wholefoods. This ensures that there is nothing processed in their diets and that they are free from nasty additives, preservatives or refined sugars.

Whole Foods Made Simple

PROTEIN

Amino acids, which make up proteins are the building blocks of everything in our bodies and are essential for growth, brain development and healthy bones. Some amino acids have to come from dietary sources and these are known as the 9 essential amino acids. Luckily, these are pretty easy to source. Dairy, eggs, fish and meat all contain these 9 amino acids.

For vegetarians, it is also possible to get the necessary amino acids from plants and legumes but you would need to make sure you are combining a variety of these to ensure all 9 essential amino acids are consumed which can be a harder task when you’re dealing with fussy little eaters. I would recommend you work with a nutritionist to ensure that all of your child’s nutritional needs are being met.

CARBOHYDRATES

Think Energy and Fuel. It is important to provide your children with variety of carbohydrate sources as this will ensure they are getting a variety of vitamins and minerals. Whole-wheat and whole-wheat pasta, barley, rye, rice and starchy vegetables {potato, sweet potato, pumpkin and parsnips} are a great way to ensure your child is getting an adequate carbohydrate intake. Avoid white processed carbohydrates as they offer very little, nutritionally.

GOOD FATS

Fats are crucial for nervous system development, a healthy immune system and brain development. If you can, include some form of ‘good fat’ with each meal. This can be in the form of some avocado, fish, olive oil and nuts or seeds. Good fats can also help with the absorption of nutrients from the other foods.

Once you get the hang of it, combining all three nutritional elements becomes easier – e.g. Breakfast could be avocado on whole-wheat toast with a boiled egg (easily ticking off protein, carbohydrate and good fats).

FRUITS & VEGETABLES

As many as you can! Obviously, portion depends on your child’s age, physical activity levels and how fussy they are – but typically aim for 5 or more portions per day and gauge a portion by what will fit on the palm of their hand.

Most kids eat enough fruit, but vegetables can be trickier and the more you get into their diets the better.  Experiment with serving vegetables in different ways – sometimes raw (like crudites and salads), sometimes steamed, and sometimes even hidden in cooking – be persistent though!

Here are a few more tips to help you include more fruits and vegetables in their diets:

• Be sneaky! You can be pretty sneaky with vegetables so the more you get into their diets the better. Finely dice veggies and add them into mince dishes, pasta sauces – you can even get sweet potato and beetroot into cakes!
• Make healthy I find that letting the little ones in the kitchen to help out is a great incentive for them to want to eat/try healthy and/or different foods.
• Keep a bowl of a variety of fruit on the table or kitchen bench.
• Always have ready- to-go healthy snacks. Cut up veggie sticks, homemade muesli bars, nuts, fruit, blended fruit and yoghurt ice frozen treats.

Last but not least, don’t be hard on yourself as a parent! It’s such a common thing that I see, mums beating themselves up because they feel that they’re not feeding their kids properly and when I look over the diet, in fairness, it’s generally pretty darn good.

Carissa-Anne Mason

@carissa_anne_nutrition

JCN Clinic, Brisbane.

In case you missed them – check out the other blogs in our series: How-To guide to get kids to eat better and Why good nutrition for our kids is SO important!