Nutrition for Kids - with Jan Van Der Lee

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A nutritious balanced diet is a vital measure to ensure your child has a healthy start in life. Growing bodies require specific vitamins and minerals for proper development. This can be a challenge for parents as kids are presented daily with foods loaded with sugar and many artificial additives.

Studies show tastes develop in the womb. One study indicates rat pups whose mothers were fed high fat, sugar and salt diets in pregnancy, showed preferences for these foods at weaning, and increased body weight.

Ÿ ‘Keep it Simple,’ a golden rule that assists when shopping for foods. If a label lists more than five ingredients on the panel it’s not a whole food. Aim to base the weekly shopping on whole grains, pulses/beans/legumes, fresh fruits and vegetables, organic/free range meats and eggs (local where possible of course.) Notice the ‘outside’ aisles of the supermarket contain vegetables, meats and ‘real foods.’

Ÿ Kids don’t need meals in fancy sauces with lots of flavouring. Allow foods to be tasted for what they are. It takes 10-12 attempts for a child to try a new food, so keep presenting – one new food at a time.

Ÿ Play it down. Kids will base their reactions upon yours. If you make a big deal that vegetables are healthy and associated with tasting unusual kids will mirror you.

Ÿ Start at early age, exposing kids to tastes rather than sweet – ie fruits. There are many other tastes to discover. Sadly in the Western world we tend to swing between salty and sweet, discounting other tastes; sour, astringent, pungent, bitter – all have their place and nutritional value.

Ÿ Get kids involved in growing food so they understand where it comes from; a potted tomato plant with complementary Basil is a great start. Have fun preparing kids meals, allow them to help with simple prep and presentation, we eat with our eyes too remember!

Ÿ Make meal times calm and enjoyable. Does anyone indulge in dining etiquette anymore? Turn TV and phones off, set the table, meal time is important family discussion time to share your day – no matter what age.

n Jan van der Lee is a Clinical Nutritionist based at Waipu Natural Health, 3 Cove Road, Waipu, 09 432 1325, waipunaturalhealth.co.nz