Jump on the healthy eating bandwagon by serving up these tasty and nutrition-packed superfoods for the whole family.
“Some define superfoods as nutrient-rich food considered to be especially beneficial for health and well-being,” says Sarah Sinaram, senior dietician at Raffles Internal Medicine Centre. “All unprocessed food from the major food groups such as rice and alternatives, fruits, vegetables, and meat could be considered ‘super’. These foods should be taken as part of a balanced diet, as they will help improve brain capacity and academic performance,” Sarah advises.
Bursting with flavour and kid appeal, nuts are an excellent source of protein, nutrients and are also cholesterol-free! Spice it up by = creating your own concoction of different nuts to make it more enticing for the family.
- Dark Chocolate
Who says a balanced diet has to be boring? Sweeten it up with dark chocolate made with at least 70 per cent cocoa. This can give you and your child essential minerals like copper, iron and magnesium.
- Oily Fish
The ultimate champion in providing omega-3 fatty acid and a generous serving of vitamin A and D, some examples of oily fish include tuna, mackerel, salmon, cod, and sardines. It is recommended that oily fish be taken twice a week.
- Sweet Potatoes
A good source of vitamin C, potassium and dietary fibre, sweet potatoes can be served up in any way you like – mashed, grilled, roasted or in the way that kids love it best – as fries.
When it comes to protein, lean chicken, beef, and even pork are tough meats to beat. Besides protein, these meats offer vitamin and minerals including iron, calcium, and vitamin B12, which is necessary for growth and development in children.
- Whole Grains
If you haven’t already made the switch, now is the time. Whole grains are completely full with fibre, vitamins and minerals that can aid a child’s development. The best part, it comes in pasta, bread and cereal form, so your child may not even notice the difference.
Beans are a top source of fibre and protein, as well as B vitamins, zinc, iron, and magnesium – need we say more?
According to Sarah, all types of fruits contain carbohydrates, dietary fibre, vitamins, minerals, antioxidants and all that good stuff for your body.
Ah, the greens. It may be your child’s worst nightmare but they surely do good for the body. Veggies such as broccoli, spinach, capsicum and tomatoes are infused with the vitamins you need to build a strong system. Sarah further explains that eating large amounts of brightly coloured fruits and vegetables (yellow, orange, red, green, white, blue, purple) containing phytochemicals may decrease the risk of developing certain cancers, as well as diabetes, hypertension, and heart disease.
- Chia Seeds
Chia seeds are derived from the desert plant Salvia hispanica, a member of the mint family. These black or white versatile seeds can be eaten raw or added to dishes. And though tiny, they pack a hefty nutritional punch.
C’mon now, who doesn’t love cheese? Apart from it being one of the easier superfoods to feed your kid, cheese contains calcium, protein, vitamin B12 and phosphorus – a bone-building material.
Rich in calcium and a good source of protein, yoghurt helps build strong bones and teeth. It may also aid digestion and fight bad bacteria in the gut. Turn this into a yummy snack by throwing in a handful of your family’s favourite fruits into the low-fat plain yoghurt.
What are some other superfoods you enjoy? Leave us a comment down below.