Raise a Healthy Child
By Ronke…
Malnutrition remains a problem in Nigeria and statistics show that it is slowly creeping into urban areas and ‘well to do’ homes. This suggests that, eating well is not only about affordability but also about knowledge of the right foods to give children.
A healthy, antioxidant rich diet is especially beneficial for the brain and is likely involved in the correlation drawn between plant food consumption and higher IQ scores.
Here are some food groups and nutrients to consider when planning your child’s lunch box for the week. Good examples of the best sources of these nutrients are also listed to guide your shopping.
- Zinc, Choline: Zinc is good in treating stunted growth. Choline helps to develop memory stem cells that help improve the memory.
Lunchbox idea: Mash hard-boiled eggs with mayonnaise to make sandwiches; add hard-boiled eggs to chicken salads or allow your child to eat them the best way they enjoy it. Also try to make French toast for children who normally don’t like to eat eggs.
- Calcium:
Lunchbox idea: Blend your toddler’s milk with one banana, a few pieces of spinach and some pineapple chunks for a nutritious milkshake!
- Omega 3: Fish
Lunchbox idea: De-bone the fish, flake it and add to sauces that would normally be served with rice, plantain or potatoes. Also add de-boned fish to porridge. Tuna or flaked mackerel can be mashed with butter, and used as a filling for toasts.
- Protein:
Lunchbox idea: Mince some meat the next time you are at the butchers, cook it and add to your usual sauces to make something different, add some veggies to the sauce and this can be served with boiled plantain, pasta or rice.
- Essential Fatty Acids, Vitamins and Minerals: Do ensure that your child has gone through a simple nut allergy test before offering nuts. It is also not advised to give nuts to younger toddlers, to avoid them choking on it.
Lunchbox idea: Nuts such as our local Nigerian groundnut and cashew nuts, or almonds, can be crushed and sprinkled on oatmeal with some diced apple or banana, for breakfast. Nuts can also be packed as snacks in the lunch box for older toddlers.
- Quercetin:
Lunchbox Idea: If your toddler doesn’t like eating apples, you can offer it in other ways like; dice it and add to oatmeal or blend it as a smoothie with other fruits the child enjoys.
- Turmeric Spice: Turmeric is known to improve brain function and reduce the risk of brain diseases. It also has high antioxidant properties that neutralize free radicals. The spice can be added in little quantities to your child’s food and family meals generally, for example, when making meatballs or other meat and fish sauces, a pinch of turmeric can be added to it.
I hope this has inspired your grocery shopping and lunch box for the coming week.
Culled from TW May 2017 edition…
