Are your kids being well nourished? BY DANIELLE ROBERTS Children's nutritional demands go beyond just maintenance. Nutrients are needed to assist their growth and developmental stages as well as fuel their brains to concentrate and learn at school. Schools can be a breeding ground for nasty lurgies, thus putting extra strain on developing immune systems, so additional nutrients are required to support a healthy - and happy-kid! THE FIVE STAPLES In times of increased nutrient demand and in everyday life, setting a healthy foundation of the five staple food groups provides a good basis for the nutrients needed by a growing kid. FRUITS AND VEGETABLES Work with a variety of fruits and vegetables that cover the colour spectrum which contain a variety of vitamins, minerals and phytonutrients (beneficial nutrients that can only be found in plants). Each colour corresponds to a different group of antioxidants and phytonutrients. As a general guideline, the richer the colour, the greater the antioxidant levels. GRAINS + STARCHY VEGETABLES Include whole grains such as oatmeal, brown rice, quinoa or wholegrain bread, and starchy vegetables such as pumpkin and kumara. These provide energy for their brain and body, as well as micronutrients for regular bodily functions. The issue with fussy eaters As many parents will know, one roadblock to optimal nutrition comes with the frustrations of fussy children refusing to eat healthy foods. MULTI-NUTRIENT COMPLEXES These complexes often contain essential vitamins, minerals and antioxidants complemented by superfood concentrates to provide nutritional support for optimal brain function and energy creation. PROTEINS So, what can you do then to ensure they get enough nutrients to support their learning, growth and immune system? Supplementing with nutrients is often an easy and convenient place to start. Fish and other types of seafood, poultry, beans and other legumes, nuts and seeds, and lean meats are great examples of protein-rich foods that provide the building blocks for growing bodies. IMMUNE BOOSTING COMPLEXES These contain plant and herbal extracts, combined with immune- boosting vitamins and minerals that support immune cells to respond more effectively to signals of an immune system threat. This supports a quicker recovery process for children who pick up ills and chills. DAIRY FOODS PROBIOTICS Low-fat milk, cheese, yoghurt and other dairy foods provide fantastic sources of calcium and protein for strong bones. For kids who can't tolerate dairy, calcium can be found in broccoli, leafy greens, and calcium-fortified nut milks and cereals. Probiotics protect the gut lining from bad bacteria that can cause damage. As immunity starts in the gut lining, probiotics also protect the integrity of immune cell function to help to keep children healthy. FATS (THE GOOD KIND) Danielle Roberts is a BRAIN COMPLEXES Healthy fats are an important part of creating the integrity of cell membranes. They allow nutrients to flow in and out of cells. Examples of healthy fats are fish, nuts and seeds. nutritionist with a BSc These provide healthy fats to support and promote brain health and to support learning and healthy behaviour. Human Nutrition and Animal Science who has a passion for holistic health and prevention of disease. 9. FEBRUARY 2020 • HEALTH 2000