To help you ensure your child is getting all the nutrients, vitamins and energy they need to develop and grow, we have put together this short guide to some of the top ‘super foods’ for children. However, the hardest part can be getting them to give them a try so we’ve included some suggestions here, but do you have any good tips? Leave us a comment below.
Spinach – It’s not just Popeye who can benefit from this leafy vegetable! Spinach is a great source of calcium, iron and is rich in antioxidants. Try blending into soups, chopping and mixing into pasta sauces or mixing into salads.
Blueberries – This fabulous super food is low in calories and high in fibre, vitamin C and antioxidants. Put a handful into a lunchbox, or mix into yoghurt.
Sweet potato – This colourful vegetable is full of fibre and immunity boosting antioxidants, vitamins C and E. Try as an alternative to roast or mash potato, or as an amazing soup.
Nectarines – These little oranges are bursting with vitamin C, important for a strong immune system and the development of healthy bones, teeth, gums and blood vessels. Vitamin C also helps the body absorb iron and calcium, helps cuts to heal and keeps the brain working properly. Try adding to jelly before it sets for a fruity dessert or adding to a lunch box.
Broccoli – Another great source of calcium, broccoli is also packed with vitamin C and fibre. Chop up small and put into pasta sauces or mix into mashed potato.
Watercress - Gram for gram it contains more vitamin C than oranges, more iron than spinach and more calcium than milk! Add to salads, sandwiches, soup, pasta or stir fries.
Yoghurt – An amazing source of calcium, which is important for strong teeth and bones. Pour over fresh fruit or cereal, or just enjoy as a quick snack.
Oats – Give your child the strength and energy they need to get through the day. Packed full of vitamin B and zinc, which helps to promote a healthy immune system. Start the day with a steaming bowl of freshly cooked oatmeal, try adding some fresh fruit pieces on top for sweetness, or a teaspoon of honey.
Baked beans – Baked beans are a good source of fibre, which is great for the digestive system. The tomato sauce can also count as one of your kids’ five-a-day. Beans are so versatile they can be added to most meals, served with mash, on toast and even cold!
If you’re looking for more advice on getting your children to try new things, read our guest blog from Annabel Karmel, leading child nutritionist and best-selling author.