Here are ten healthy foods to include in a growing child's diet and how to prepare them. Shared by The Department of Nutrition & Dietetics from KK Women's and Children's Hospital (KKH).
The
Department of Nutrition & Dietetics at
KK Women’s and Children’s Hospital (KKH), a member of the
SingHealth group, works with children every day. They know that between the ages of two and 12, children grow fast and need to be fed right.
During this growing years, foods that supply protein, calcium, iron and vitamins are critical to their growth and development. Without them, children may be stunted and, in serious cases, it can impact the development of their mental and motor skills. These nutrients are present in the major food groups – grains, fruits, vegetables, dairy and protein foods.
There’s a plethora to choose from, but here are dietitians' 10 top picks:
1. Wholegrain foods
Wholegrain foods such as wholemeal bread, brown rice and oats are more nutritious than refined grains (e.g. white rice) because they contain more vitamins, minerals, phytochemicals and fibre. Fibre in these foods maintains digestive health and prevents constipation.
Healthy & yummy way to prepare it: Give your child wholegrain cereals and biscuits as snacks. Mix whole grains (brown rice or wholegrain bread) with refined grains (white rice or white bread) to help her get used to the taste.
2. Fruits and veggies
Fruit and vegetables are bursting with vitamins, minerals, phytochemicals (beneficial plant substances) and fibre.
These include carrot, pumpkin, sweet potato, tomato and papaya, which are high in beta carotene and other carotenoids that are converted into active vitamin A in the body. Vitamin A is essential for good skin and vision, growth and repair of body tissues.
Get your child into a routine of eating fruit and vegetables by offering him a variety of brightly coloured fruit and vegetables every day.
Healthy & yummy way to prepare it: If your child simply refuses to eat fruits and vegetables, gently encourage him/her to try. If your child still refuses, come up with creative ways to present the fruit or vegetables.
For example, cut vegetables into sticks and steam them before serving with dips like salsa, cheese sauce or hummus. Turn fruits into ice popsicles by cutting them into cubes and freezing them. It might take several attempts before your child tries them. The key is not to give up!
3. Fish
Packed with protein, fish helps build healthy muscles and bones. Oily fish like salmon, tuna and sardines also contain high amounts of omega-3 fatty acids, which support eye, brain and nerve development.
Healthy & yummy way to prepare it: Coat fish in a batter of rice krispies, crushed cornflakes or wholegrain breadcrumbs. Mix fish with rice, tofu or potatoes to make sushi, fishballs or fishcakes.
4. Meat
It is a great source of protein and iron. Iron optimises brain development and function, and supports the immune system.
Healthy & yummy way to prepare it: Choose tender cuts of meat, and mince or cut into small pieces. Mix minced beef, chicken or fish with mashed tofu, eggs, breadcrumbs or mashed potatoes to make meatballs or patties.
5. Eggs
High in protein and vitamins, eggs are one of the richest sources of choline – an essential nutrient that aids brain development.
Healthy & yummy way to prepare it: Boil, scramble or make omelettes. Add them to soups, porridge, gravy, rice and noodles, or make desserts like custard.
6. Milk
It is a good source of calcium and phosphorous, which are important for building bones and muscles.
Top calcium sources include dairy products but other good sources also include fortified food (e.g. soybean milk), dark green leafy vegetables and fish with edible bones (e.g. sardines).
You can serve full-fat milk, not low-fat or skimmed varieties, if your child is not yet two years old, unless your child is overweight.
Healthy & yummy way to prepare it: For a quick and easy breakfast, serve milk with cereal or cookies, or blend with fruits to make smoothies.
7. Cheese
Filled with protein, calcium, phosphorous and vitamin D, cheese is great for healthy bone growth.
Healthy & yummy way to prepare it: Children may prefer the milder taste of mozzarella and American or European cheeses, such as edam or emmental. Serve them in slices, cubes or strings. You can also toast cheese on bread or pizza (it tones down the smell), or grate and sprinkle over pasta, fried rice or noodles.
8. Berries
Strawberries and blueberries are rich in vitamin C, antioxidants and phytochemicals. They protect healthy cells from damage, boosting the immune system.
Healthy & yummy way to prepare it: Use berries as toppings for ice cream, yogurt, pancakes and cereal. Add blueberries to pancake batter to make blueberry pancakes.
9. Broccoli
It is packed with nutrients that optimise eye development and ward off cell damage. It also provides lots of fibre that boosts digestion and prevents constipation.
Healthy & yummy way to prepare it: Cut broccoli into small florets and blanch. Serve with dips (salad dressing, cheese sauce, tomato ketchup or sesame sauce) or sprinkle grated cheese over it. You can also use the vegetable as a topping for pizza or a filling for omelettes.
10. Peanut butter
Rich in monounsaturated fats, peanut butter provides children with energy and protein. However, some brands contain added salt, sugar, palm oil and partially hydrogenated fats, which reduce nutritional quality.
Healthy & yummy way to prepare it: Spread it on a slice of wholemeal bread or even eat it straight from the jar.
Help your child develop healthy eating habits from young
Get your child to adopt healthy eating habits from a young age, and he/she will be more likely to continue having a preference for them as an adult. Helping your child make better food choices now will have a big impact on his/her health and quality of life in the future.
What's more, the best way to ensure this is by setting an example and eating healthy yourself. It benefits your own health too! Adopting HPB's "My Healthy Plate" is the easiest way to start!
Go easy on the sugar
Most children have a sweet tooth, so it is important to encourage them to consume less food and drinks containing added sugar.
Sugar adds extra calories to your child's diet, with little other nutritional value. Consuming more calories than the amount your child is able to burn through physical activity can lead to undesirable weight gain. Sugary food and drinks also increase the risk of tooth decay.
Ref: T12
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