Little bodies need lots of nutrient-dense food to grow big, healthy and strong.
And there are some nutrients that are particularly important for developing kids.
We know it can be tough to get good stuff into little tummies (95 per cent of Aussie kids aren’t eating enough vegetables). So we’ve rounded up five foods the kids should be eating more of and made them so tasty, they’re sure to gobble them up!
(And if you’re still struggling to sneak the veggies in, here are some more tips.)
1. Salmon.
Salmon is an excellent source of protein, the building block for growing, maintaining and repairing bodily tissues. And this vibrant Salmon + Dill Quiche is sure to go down a treat at dinnertime.
If your kids aren’t big on fish, other good protein sources include eggs, meat and poultry, whole grains, nuts and seeds.
2. Sesame seeds.
Sesame seeds are surprisingly high in calcium, a vital nutrient for growing strong bones and teeth (and most commonly found in dairy).
The kids will love helping with these tasty Carrot Tahini Burgers (and they’ll get an extra calcium hit from the full-fat yoghurt). Yum!
Carrot Tahini Burgers with Radicchio + Tzatziki
3. Spinach.
Dark leafy greens like spinach, kale, broccoli and asparagus are full of folate, which is not only important for mums-to-be, but for little ones too. This B vitamin plays a vital role in DNA synthesis and repair, making it a much-needed ingredient in growing bodies.
Whip up a batch of these Green Bacon + Egg Cupcakes for a tasty afternoon snack or brekkie on the go.
4. Chia.
Chia is brimful of omega-3 fatty acids, which science shows play an instrumental role in normal brain function, growth and development.
Get the kids involved in making this Raspberry Chia Jam to slather over sourdough, drizzle over porridge or pair with homemade Strawberry Scones and fresh cream.
5. Eggs.
Eggs are basically nature’s multivitamin, packed with protein, healthy fats and B vitamins, as well as selenium, vitamin D, zinc, iron and copper – all supporting little bodies as they grow.
And while eggs have been shunned in the past for containing cholesterol, a recent CSIRO study of 84,000 people found that eggs are linked to positive health and better diets. So we can all eat eggs every day, yolks and all!
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