If kids don’t like a certain food, they are not going to eat it. No, you can’t force them to eat, and you don’t want to do that as that would bring about a whole new set of problems. And you don’t want to, and shouldn’t, give in to their demands. Ahh… The power struggle. There’s only one way to get children to eat healthy food. Make healthy food taste good, dress it up, and make it shine.
Let’s begin with breakfast. The easiest and quickest brekkie is to serve toast. Preferably a healthy sandwich. Instead of serving it with unhealthy spreads like high-sugar jams and chocolate, switch up and go with one of these healthy sandwich toppings to delight the little ones and expand their palate.
Make it Lightly smash the flesh of an avocado with the juice of half a lemon and smear on toast. Top with a lightly poached egg. If that’s too fancy, just top toast with poached chicken and slices of avocado.
If your child prefers something a little sweeter in the morning, lightly smash avocado before smearing on toast, and add chopped bananas and a drizzle of honey and cinnamon.
Why it’s healthier Just half a cup of avocado contains most of your child’s daily vitamin requirements. It’s full of vitamin K that helps with blood clotting, folate for development of cells and vitamins B and C for immune system and nerve functions, respectively. This versatile fruit can also be paired with other nutritional ingredients to really fuel your kid’s day.
Make it Combine one can of cooked chickpeas with juice rom half a lemon, a clove of garlic (optional), a tablespoon of natural peanut butter, and a drizzle of olive oil. Blend in a food processor to get a smooth paste. For breakfast, serve hummus as a base with some grated carrots or boiled eggs.
Why it’s healthier People of the Mediterranean may have all the secrets to a health and longevity with a diet rich in fruit and vegetables, but the great thing is that it’s easily followed and ideal for both kids and adults.
Not only are chickpeas a great source of fibre, but they are also rich in folate, manganese and other traces of important minerals, like molybdenum for biological wellness and balance.
It’s a great breakfast starter since it gives your child an extra energy boost, being high in iron for red blood cell formation, as well as preventing fatigue. It can also keep blood sugar levels in check so he doesn’t have energy spikes during the day.
Make it Eggs with congee and spring onions may be a typical Asian breakfast, but you can turn it into a topping on toast instead. Just whip up an omelette and add two tablespoons of finely chopped spring onions.
Why it’s healthier Spring onions are an excellent source of antioxidants, as well as polyphenols, that help keep your child’s immune system in check. They also have an anti-inflammatory property to reduce the risk and symptoms of asthma.
Eggs are a protein-rich food essential for cell generation to help your kids grow stronger. They’re rich in lutein, choline and omega-3, which help with vision, brain development and memory.
Make it This yummy spread provides all the nutrition your picky eater needs to get energised for the day. Mix a can of tuna – choose one packed in spring water – with your preferred portion of corn and finely diced celery. Bind them together with a little yogurt or homemade mayonnaise.
Why it’s healthier Corn is a good source of B complex vitamins, which are important in the development of your kid’s brain. Corn also supplies a decent amount of minerals like phosphorous, potassium and zinc, which are essential for good bone health and iron delivery. It’s also a great source of antioxidants, a natural laxative and important for vision.
Tuna has a large amount of omega-3 fatty acids, which are key for brain development in young kids, as well as improving their visual development. Celery is a great source of vitamins and minerals. It also strengthens the immune system and protects against nerve damage.
Make it Alfalfa and micro sprouts are important ingredients for your child’s health, but are possibly the most difficult thing to feed a fussy feeder. Use them to make funny faces with your toast, or spread with avocado and boiled eggs on toast before using the sprouts as a “hairy” decoration.
Why it’s healthier Sprouts contain loads of vitamin K, and offer a healthy dose of key nutrients like vitamin C for a strong immune system and healthy skin. It also contains bone-building calcium and potassium for strong muscles.
Make it There’s nothing wrong with this egg-based spread, especially if you get a good quality one or even make it yourself. The latter method helps you control what you put in it and you can also limit the amount of sugar added. If your child is in the habit of eating kaya for breakfast, add nutrient-rich ingredients like sliced bananas. You could also experiment with cottage cheese or sliced cheese for extra calcium and a fun spin on sweet and savoury.
Why it’s healthier Bananas are a great source of potassium, an electrolyte that the body requires for organs, cells and tissues to function normally. Another advantage is its role in growth and muscle-building.
Text: Young Parents/Additional text: Simone Wu
