|
Great Grub!
The ABCs of food that pack real nutritional punch
By Christina Ching
Kids can be notoriously fussy feeders, so make sure every mouthful counts by following our A to Z guide to the foods that pack a real nutritional punch.
A is for
Avocados are packed with vitamins, including vitamin A, B1, B2 and B6, and contain monounsaturated fats, which help lower cholesterol and keeps your baby’s skin soft. A good source of vitamin E, this fruit keeps your little one’s skin supple, which helps reduce scarring from wounds and irritation from eczema.
B is for
Broccoli is high in antioxidants and vitamin C, as well as folic acid ? important for a healthy heart. Just two small florets count as one portion of your baby’s daily veg intake. Make sure to steam it, since broccoli loses just 7 per cent of its antioxidants during steaming, compared with a 60 per cent loss when boiled in water.
C is for
Carrots are full of betacarotene (this gives the veg its orange colour) and vitamin C. They’re also a good form of fibre ? cook them so their vitamins are more readily available. Don’t let baby eat them raw as his digestive system finds carrots hard to break down.
D is for
Dates, are easily digested and great for moving the bowels and a wonderful energy supplier. Boil milk with fresh clean dates to make a nourishing and restorative drink for kids, especially those with sensitive stomachs. The dates help your little one digest the milk.
E is for
Eggs help improve your mini maven’s memory, as they are a good source of choline, which helps the brain develop. Eggs are also high in protein, antioxidants and vitamins A, D, E and B. Whether you boil, poach or scramble it, eggs takes mere minutes to prepare and make a great fast food feast!
F is for
Fish, particularly oily fish like salmon, tuna, sardines and mackerel, is loaded with protein and omega 3 ? the fats that boost brain development.
G is for
Garlic, with its strong antiviral properties, can protect your little one from colds and bugs. This bulb also helps prevent blood clots. Crush garlic first to preserve its health benefits during cooking.
H is for
Herbs like kei chee, otherwise known as medlar seeds or wolfberry, are valued by the Chinese for their vision-boosting benefits. They are loaded with more betacarotene than carrots, as well as zeaxanthin and lutine, which contribute to healthy eyes. The herb also contains 500 times more vitamin C than oranges, and vitamins B and E. Add kei chee to your soups and dishes, or give these sweet red berries to your munchkin as a snack ? it sure beats eating junk food and their eyes will be all the better for them too!
I is for
Iron-rich foods, like red meat, chicken, eggs, fish, spinach and wholegrain cereals, must be included in your baby’s meals when she starts taking solids. Her iron stores will run out when she’s around 6 months, so you’ll need to feed her this vital mineral ? essential for the formation of the red blood cells that transport oxygen around the body and aid cell reproduction.
J is for
Juices made from fresh fruits are not only thirst-quenching, they’re power packed with vitamins and fibre. These delicious perk-me-ups are so easy to make, even for a kitchen virgin.
K is for
Kiwi is one of the world’s most nutritious fruits, packed with vitamin C, potassium and chlorophyll. Did you know that this green delight contains 50 per cent more vitamin C than oranges?
L is for
Lentils are a superb source of protein and easy to digest ? without the trumpety side-effects often associated with pulses! Add them to soups and stews for a health-packed meal.
M is for
Mango contains natural mucus, which soothes your baby’s digestive system. This bright orange fruit, loaded with betacarotene, vitamins C and E, are a good source of dietary fibre.
N is for
Nuts handed to your mini muncher are varied little packages of beneficial fats, proteins, vitamins and minerals, as long as they’re salt-free and not covered in chocolate! Nuts comprise at least half fat, but only of the “good” variety, which give her a healthy heart, brain and skin. But don’t give whole nuts to children under 5 as they are a choking hazard.
O is for
Onions - raw or cooked - contain a very powerful natural antioxidant and help to prevent cancer, reduce blood pressure and lower cholesterol. Use this pungent aromatic, which sweetens when cooked, to flavour your soups, pastas and stir-fries.
P is for
Pomegranate has one of the highest vitamin C contents of all fruit. While some fruits start to lose their vitamins the minute you cut them, pomegranate hangs on to them for longer.
Q is for
Quinoa, though not popular here, is a staple food perfect for any weaning baby. These grains are storehouses of nutrients, like easily digested protein and essential fatty acids for brain development. It contains gluten-free protein, including the amino acid tryptophan, which can be made into the “happy hormone” serotonin. So why not use it in place of rice sometimes?
R is for
Red berries, like raspberries and cherries, are packed with vitamins. Frozen ones are just as good, if not better, than fresh.
S is for
Sweet potatoes are not just tasty on their own, they contain more vitamins and fibre than ordinary spuds. The orange pigment contains the powerful antioxidant, betacarotene.
T is for
Tofu contains vegetable protein, calcium and unsaturated fat, making it a nutrient-rich wonderfood. Low-fat and low-calorie, it gets the nod from scrummy mummies too.
U is for
Unprocessed honey is a nutritious way of adding sweetness to children’s foods. This delicious delight is a rapidly absorbed source of fuel, but use it in moderation to avoid sugar highs. Honey contains traces of the powerful antiseptic, propolis, so add some to a hot drink for a tot with a sore throat. Opt for raw honey over the blended, cheaper versions sold in supermarkets, which lack the “magical” properties of pure, raw honey.
V is for
Vegetables that grow close to the soil, or root vegetables (such as turnips, radishes and tomatoes), are all nutrient-dense because they draw all the goodness out of the soil. Try to buy organic versions, so they haven’t picked up lots of chemicals, too.
W is for
Wholegrain foods, including bread and pasta, are good sources of vitamin B. Such foods release glucose gradually in the brain to prevent glucose swings ? where your child’s blood sugar level spikes but it’s short-lived, so he quickly becomes tired Little ones with constipation problems would also benefit from their high fibre content. But be careful to introduce fibre gradually to babies and tots ? too much fibre fills them up and affects their ability to absorb calcium from food.
X is for
X-tra virgin olive oil not only makes food taste better, it’s healthful. The Mediterranean people are known to enjoy great health, as their diet is rich in this healthy oil. So add a teaspoonful to your savoury dishes or use it as a dip for breads. Its powerful antioxidant content protects against heart disease, while lowering blood pressure and cholesterol.
Y is for
Yoghurt is an easily absorbed source of calcium. Live or bio yoghurt contains good bacteria, which boost gut function. You can easily make your own at home!
Z is for
Zucchini is touted to help young children with asthma, since it’s chockfull of vitamin C - a powerful antioxidant with anti-inflammatory properties that help curb wheezing.
If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
Grab your latest issue at all major newsstands and bookstores today!
|
|