One moment you’re welcoming them into the world, and the next, they’re performing impromptu dances and schooling you on dinosaur names.
With so much growth and development packed into these early years, nutrition sets the stage for a strong and healthy future.
Create some balance
A balanced meal doesn’t need to be Insta-bento-box-level complicated, just try to sneak in these five food groups:
- Vegetables and legumes/beans: Packed with vitamins, minerals, and fibre
- Fruits: Full of essential nutrients and antioxidants for immunity
- Grains: Gives kids sustained energy through carbohydrates and fibre
- Protein: Fills little bellies for longer. Includes meat, poultry, fish, eggs, tofu, nuts, and seeds
- Dairy or dairy alternatives: Provides calcium and other essential nutrients
Add some healthy fats
These are crucial for fuelling the brain and overall health. Add things like avocados, nuts, seeds, olive oil, and fatty fish like salmon to your child’s food.
Eat the rainbow
This is a simple and fun way to get your kids eating a variety of vitamins and minerals. Each colour is bursting with different nutrients that are vital for health and development:
- Red: Tomatoes, strawberries, and capsicums are rich in antioxidants
- Orange and Yellow: Carrots, sweet potatoes, and oranges provide beta-carotene and vitamin C
- Green: Spinach, broccoli, and kiwi are packed with vitamins and minerals
- Blue and Purple: Blueberries, eggplants, and plums contain antioxidants and anti-inflammatory compounds
- White and Brown: Cauliflower, mushrooms, and bananas are packed with potassium and fibre
Get the right energy
Fuelling your child with enough energy is just as important as providing a balanced diet. Recent research highlighted that energy shortfalls can negatively impact growth and development. Regular healthy snacks and the generous portion sizes for meals will keep them fuelled for the day.
