As a parent you get very creative with making healthy meals for your child while always being conscious of taste. You know what’s best for them but often times we find ourselves catering to their dietary demands because we are desperate to get them to eat. Speaking to many moms about issues regarding nutrition I know they are not alone in this struggle and it is often distressing because they want to give their child the very best. Well struggle no more because I have a very exciting solution for you! There are superfoods that can be simply added to meals to enhance the nutritional value without compromising taste. This way your child’s meal can appear the same yet you know you’ve giving it a little nutritional enhancement to satisfy your need to give them the very best.
- Nutritional yeast: It is a deactivated yeast so those who are concerned about yeast containing meals, this is not your typical yeast. It is chopped full of B vitamins and is a complete protein source! Not only is it nutritionally beneficial it tastes like cheese so it can be easily added to pasta dishes, chili or even sprinkled on top of popcorn.
- Protein powder: Whether it be whey, hemp, rice, pea, soy or a blend of these protein powders they are a great way to get protein into your child. Toddlers and children need lots of protein for healthy growth and development so just enhance their meals with a little protein powder. Great ways to do this are by making fruit smoothies or adding it into your baked goods or even pancakes.
- Extra virgin coconut oil: This is a delicious and healthy saturated fat. Fats have had a bad reputation, but it is important to understand that fats are extremely important for health. Extra virgin coconut oil is a medium chain triglyceride which are easily digestible by even babies as young as 6-9 months old. They are rich in Lauric acid which has antimicrobial effects and therefore can boost their immune system. You can add this to any meal, use it as body lotion or cook your vegetables in it.
- Flax or chia seeds: High in fiber and essential fatty acids these seeds are a simple way to boost the nutritional value of any meal. Always buy the whole seed and grind them right before use. This way you liberate the fatty acids so they can be digested. Buying ground flax seeds means that the omega 3’s have had a long time exposed to oxygen and are likely rancid. Which goes against why you would use them as a omega fatty acid source in the first place. Sprinkle them onto your breakfast cereal or oats, yogurt treat, smoothie or into your baked treats.
- Hemp seeds: A complete protein, source of Omega 3, 6 and 9, full of minerals and a great source of fiber. To learn more check out my post on the benefits of hemp seeds. Hemp seeds are a great salad topping, sprinkle them on your oatmeal or turn them into a gravy.
- Fish oil: A very high source of omega 3 fatty acids and extremely important for neurological development in children. Fish oil’s are a healthy source of fat and are extremely anti-inflammatory. Its a very easy thing to introduce at a young age so that they grow up used to the taste. You can add it to a smoothie or salad dressing. There are a wide variety of flavours available so its a pleasant addition to a wide variety of meals.
Enjoy!
In great health & happiness,
Dr. Michelle
Is protein powder safe to children, because my kid, age 10 wanted to try this http://proteinpowder.mercola.com/pure-protein.html which my uncle is taking as part of his diet.
Hi Mana, protein powders are certainly safe for children, however, you should work with an ND to decide which protein powder is best for your son. Some protein powders contain vitamins as well so it is important to know what is in your product to assess its safety. And if your son has a dairy, whey or soy sensitivity then you may have to find alternate protein powders. An ND would be happy to work with you to select the right protein for you son. Wishing you the very best and thank you for reading!
thanks, what age do you recommend starting babes/kids on these foods?
Every child is different so you should work with an ND to assess what is best for your child. However, most are safe and could be well tolerated after 9 months of age.
Every child is different so you should work with an ND to assess what is best for your child. However, most are safe and could be well tolerated after 9 months of age. Coconut oil can be started at 6 months.
I started giving my daughter, then 2.5 years old, cod liver oil. She would take it from a spoon for a while and then refused it. I would like to start us on it again, now she’s four and I have a one year old as well. Can you tell me what the difference is between cod liver oil and fish oil and which one to try. I would love it if you could recommend a specific brand because I’ve read that most oils are processed in ways that take away from the benefits of taking these oils.
Hi Lucia, thank you for reading my blog post!
The difference between fish oils and cod liver oil is that fish oils contain only omega 3 fatty acids (EPA & DHA). Cod liver oil contains omega 3′s as well as fat soluble vitamins D & A. To be totally honest you should work with an ND and work together to make an informed decision on what oil best suits your children’s needs. Sometimes people will even take different oils at different times in the year to best nourish their child. You do need to be very careful which oil you select, again why it is a good idea to work with an ND as we have access to professional brands and know which supplements are safest. A few of my favourite companies are Ascenta or Nutra Sea and Nordic Naturals. I hope this information is helpful for you. Good luck! 