Kids use so much energy just being their chaotic selves – racing absolutely everywhere at full speed, constantly learning and discovering new things, feeling very big feelings, and of course, doing lots and lots of growing. It’s essential for kids to get the best possible nutrition to aid their growth and support them through the mental and emotional effort of just being a kid. Plan meals around these nutritional building blocks to give your children everything their growing bodies need.
This is a big one – protein helps convert food into energy, which as any parent knows, children have a lot of. It also helps fight infection and aids in the recovery and repair of tissue, for when they inevitably fall over and graze their little knees.
Animal proteins are a complete protein source but red meats should be eaten in moderation. Eat plenty of plant-based proteins like beans, peas, nuts, and seeds mixed together to make a complete protein. Eggs, fish and grains like rice or quinoa are also great protein sources. Give the kids a healthy, protein-packed breakfast with our Mozzarella, Spinach and Salsa Verde Omelette.
Known for keeping our bones strong and our teeth healthy, calcium also plays a key role in energy production and immune system regulation. Most of our bone growth happens throughout childhood and adolescence, so getting enough calcium is an important investment in your kids’ future.
Get calcium in your kids with dairy products like milk, cheese and yoghurt, and vegetables like broccoli, spinach and cabbage. Tofu is also a fantastic source of calcium – try Fitfood’s Coconut Crumbed Tofu with Pumpkin, Potato and Broccoli for a healthy, nutritious and colourful dinner.
Iron is important for healthy blood, supporting normal cell function and keeping energy at an optimal level. It also helps muscles store and use oxygen, which allows for healthy development. Kids grow rapidly, so they need a steady supply of iron to keep them bouncing.
Red meat, dark green leafy vegetables, nuts, eggs, beans and wholegrains are all good sources of iron. Our Beef & Mozzarella Pie is guaranteed to be popular with the kids, or top up the whole family with a classic Roast Beef with Seasonal Vegetables. These meals are available in both single serve and family size (four serves).