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Why do children need a balanced
diet from an early age?
A healthy, balanced diet for children provides essential vitamins,
minerals and other nutritional goodies that kids need for healthy growth
and development. Vitamins and minerals are vital for our bodies to
function properly and each one plays a specific role in the body.
For example:
Calcium - is vital for strong, healthy bones and teeth. Good sources of
calcium include dairy products (milk, yoghurt and cheese), green leafy
vegetables and bony fish.
Vitamin C - supports little immune systems and is also needed to form
collagen, which is essential for the development of healthy bones, gums
and blood vessels. Good sources of vitamin C include citrus fruits
(lemons, limes and grapefruit), strawberries and broccoli.
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B vitamins - work together to help the body convert the food we eat into
energy and provide the support kids need to stay active. Good sources of
B vitamins include whole grains, poultry and eggs.
Iodine - is a mineral required for normal brain development,
concentration and learning ability, making it crucial to support young
brainiacs. Good sources of iodine include seafood and fortified bread.
Zinc - is needed for normal growth and development in infants and
supports healthy immune function in kids. Good sources of zinc include
seafood, meat and beans.
If children develop healthy eating habits from the start, it will set
them up for a healthier adulthood.
How can I help my children get the vitamins they
need?
To ensure kids are getting the vitamins, minerals and other goodies they
need, it is important that they eat a wide variety of nutritious foods
from all the different food groups. As a general guide, children should
eat lots of fruits and vegetables, wholegrains (such as brown rice ,
wholegrain bread and wholemeal pasta), beans and lentils, moderate
amounts of lean meat, fish, nuts and dairy products (cheese, yoghurt,
milk) and only occasional consumption of biscuits, lollies and
chocolate.
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Different colours of fruits and vegetables usually contain different
combinations of nutrients. So put a rainbow of colours on your child’s
plate (green, white, yellow, orange, blue, purple, red) to get the most
nutritional value out of the meal.
How can I encourage my children to eat a wide
range/variety of foods?
To encourage kids to eat a wide variety of foods, first and foremost, it
is important to be a role model yourself. As parents, we are an
important influence to our children and can do many things to help them
develop healthy eating habits for life. Show by example – eat fruits,
vegetables and wholegrains with meals or as snacks, keep fresh fruit on
the bench or table, try new foods yourself and carry a bottle of water
around.
You could also get creative in the kitchen and make food fun, by cutting
it into shapes with cookie cutters, naming a food your child helped
create, for example ‘Ava’s salad’, making funny faces on then plate with
fruits and vegetables, making vegetables taste better by serving with
dressings or dips like hummus or making your own ice cream from frozen
bananas.
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You could also get kids involved in the food shopping and discuss where
fruits, vegetables, meats and grains come from. Let your child make
healthy food choices themselves.
What can I do if my children won’t eat the foods
they need for growing bodies?
Sometimes it is just not possible to get kids to eat a wide variety of
nutritious foods every day, which is why a good, quality children’s
multivitamin might be beneficial. A good multivitamin for kids with
nutrients such as B vitamins, calcium, vitamin C, iodine and zinc, may
help top up your child’s diet and help fill any nutritional gaps to
support growing bodies. |