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Kids are constantly growing, which is why we’re always upsizing their clothes, shoes and gear. Their nutrition is an equally important investment that we sometimes overlook, particularly when we’re rushing to the next sporting event, piano lesson or dance class. Sometimes, the quickest option or meal that leads to the least whining is necessary for a parent’s survival.
Overall though, children require fuel for growth, the proper nutrients for brain development and a healthy immune system, and the energy to focus and engage in kid activities. Plus, how we nourish our kids now helps them to develop healthy habits down the road. Knowing that, here are a few tips on how to get them the nutrition they need while building a strong foundation for the future.
Choose whole grains
Kids love carbs as much as adults do, and they need them for energy and fibre. The grains we choose matter, though. Where possible, swap white flour options with whole-grain and fibre-filled alternatives, such as oatmeal, brown rice or nutrient-dense pasta.
Add in lean proteins
Protein supports muscle growth and repair, plus it helps keep kids full for longer. The good news is that protein is having a moment, and there are plenty of protein-rich snacks, shakes and foods available. Remember to read labels where appropriate, and opt for proteins like poultry, eggs, Greek yogurt and fish.
Encourage fruits and vegetables
Fruits and veggies are filled with fibre, natural sugars and nutrients growing kids need, so encourage produce consumption at every meal and snack. Let your kids help pick the items they want at the grocery store, keep a “fruit basket” on the kitchen table that they can choose from at any time, and challenge them to see how many colours of the rainbow they can eat each day.
Inspire water consumption
Hydration is essential for all humans, including kids. These days, kids bring a water bottle with them everywhere, so why not let them pick a colour they love? Choose a BPA-free bottle that will keep their water cold and refreshing, and don’t be afraid to invest a little more in something you know will last.
Healthy fats are your friend
The war against fat is over, and we now know that healthy fats are an essential part of building a nourished body. Include them in your kids’ diets by offering things like avocados, nut butters, olive oil, fatty fishand pumpkin seeds. Make a quick chia seed pudding or add flax to a smoothie for a fast and easy boost of healthy fats, too.
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Ensure they’re getting the proper nutrients
Calcium, iron and vitamin D are just some of the nutrients kids need daily, but it can be hard to ensure they’re getting everything they need — especially if you’ve got a picky eater. While kids who eat a balanced diet with veggies, fruits, grains and lean proteins don’t typically need a daily multivitamin, there are always exceptions. Speak with your doctor if your child has allergies or low nutrient levels, and develop a supplement plan together.
Choose nutrient-filled snacks
Kids have small stomachs they need to fill often to stay happy and energized, so don’t forget to have plenty of snacks available. A great snack includes a protein or a healthy fat, and is portion-sized. One tip is to let your kids pick one item from the fridge (such as cheese strings or fruit) and one item from the cupboard (like whole-grain crackers or a granola bar) for a well-rounded snack.
Get kids involved with meal prep
Children who are interested in the food they’re eating are likelier to eat it. So get your kids helping in the kitchen regularly. Young kids can help crack eggs, stir batters and measure out ingredients, while older kids can help with cutting and stove tasks. Not only will they be more interested in the final plate, but you’re helping them with life skills along the way.
Come up with a plan together
Kids want to feel like they have choice and autonomy. They also thrive on a schedule. So, if you’re constantly telling them what’s for dinner or changing things at the last minute, they may rebel. Sit down as a family every weekend and solicit dinner ideas for the week ahead. Let each family member pick a dinner they want to eat that week, and come up with a plan together.
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