Nutrition In Children - What They Should Be Eating!

A varied and nutrient-dense diet is best for your child’s healthy development. 

Early childhood nutrition refers to the ideal diet for healthy children from 2 through to 11 years of age. A parent can help their child’s optimal development by establishing a nutritional diet and routine from an early age. By focusing on proper nutrition while your child is still young, you can set the groundwork for a healthy relationship with foods that support their growing needs. It can be harder to introduce these sorts of eating patterns when your child is a bit older and more resistant to routine. 

Just like quality sleep, exercise and play, what your child eats plays a huge role in their wellbeing. Other benefits of a nutritional diet include:

● Mood improvement

● Stabilised energy

● Sharper minds

● Maintained weight

● Prevention of a variety of physical and mental conditions due to poor diet.

As always, your GP will best be able to advise on your individual child’s needs. However, there are some universal guidelines that can help set you up for success in this regard. 

Here are some tips to consider:

● Balance. Ensure your child receives a balanced diet. This is a one that features all the different food groups such as proteins, healthy fats, carbs, fruits and veggies.  

● Don’t skip breakfast. Make nutritional breakfasts a priority. This sets your child up for a better day and is a great way to instill good eating habits from early on. Aim for a breakfast that includes a protein such as eggs. 

● Variety. Let your child explore a variety of fruits, veggies and grains for a healthy microbiome. A varied diet makes eating fruits and veggies fun and ensures your child receives all the different vitamins and minerals they need.

● Encourage mindfulness. Set a good example and be present at mealtimes or let your child cook with you. Rather discourage eating in front of the TV or with distractions, so that your child can chew and digest their food properly. 

● Consider the alternatives. There are so many healthful alternatives to kid-favoured foods. A homemade smoothie is a great replacement for ice cream, as are roasted nuts in lieu of chips. 

● Create comfort, not fear. A nutritional diet for your child needn’t come with food fear. The odd sweet is quite alright. Instead, foster an environment where food is a positive topic. 

● Lean meats such as chicken breast, fish 

● Grains such as brown rice, oats, quinoa or millet 

● Healthy fats such as oils, avocado, nuts and legumes 

● Seasonal fruits and veggies

● Red or fatty meats

● White flour carbs such as white bread and pasta

● Sweetened dairy products

● Processed sugars including soda, sweets and sauces

● Processed foods or microwave meals 

● Takeaways and fast food

Helping your child form a healthy diet will ensure they maintain their best health, both physically and mentally.