The Super Seven
The no-fuss foods your kids should eat every day!
Whether they’re fussy or fuss-free, it’s often a challenge to get
our kids to eat what’s really good for them. However, including these seven
no-fuss, ultra-nutritious foods in your child’s diet will help to maximise
their health, happiness and wellbeing.
All berries are incredibly healthy but the blueberry is king.
That’s because it’s one of the food world’s best sources of antioxidants and is
super high in phytochemicals (nutrients that help protect cells from damage).
Their size and sweet taste makes them an ideal on-the-go snack food for
children – pop them in a small container for a lunchbox treat. Also great in
smoothies, sprinkled over cereal or used in low-on-sugar muffins.
Green leafy vegetables
Whether it’s broccoli, spinach or kale, green leafy vegetables are
an everyday superfood that deliver a powerhouse of important nutrients –
including iron (for blood and brain health), folic acid (which helps absorb
protein) vitamin C (for healthy gums and bones) and potassium and magnesium
(both required for healthy cell functioning) – as well as being low in fat and
high in fibre. Offer them raw in salads or, if your children are veggie lovers,
steamed. Alternatively, add to stir-fries, frittatas, soups and casseroles.
Red meat provides essential iron and zinc, necessary for healthy
growth and development in children, boosting their energy levels and
maintaining strong immune systems to keep them fit and well.
Wholegrain varieties of everyday foods provide kids with quality
carbohydrates and B group vitamins, giving them long-lasting energy for their
busy days. Opt for multigrain bread, brown rice, quinoa, oats and wholegrain
Reduce the amount of refined sugar in your child’s diet by
ditching flavoured yoghurts in favour of a pot-set Greek-style option. It
offers protein and is rich in calcium to promote strong bones and teeth. If
your kids find it too sour, try mixing through some fruit stewed in honey.
Economical and nutritious eggs offer a wide range of essential
nutrients that growing kids need. They’re high in protein and a source of iron
and omega-3 fatty acids. Boiled, scrambled or made into a frittata, eggs can
add variety to the usual breakfast, lunch and dinner routine.
While whole nuts are off the menu until children are about five
(they’re a choking risk), ground nuts and nut butters can be included in their
diet from the age of six months. They’re rich in heart-healthy fats, high in
fibre and offer a variety of essential nutrients including vitamin E, zinc,
magnesium and folate. Spread nut butters on toast and sandwiches, include
ground nuts in baking recipes and breadcrumbs and sprinkle on breakfast cereal