Children’s Nutrition

Ask any child what their version of a happy meal is and you’ll likely get a response that includes a McDonald’s hamburger and toy. But ask any parent the same question, and you will find a very different response. A young child’s ‘happy meal’ should be one that supports their growth and development but the question then remains: what exactly goes into a ‘happy meal’? What foods should I, as a parent, be looking for?

Calcium, magnesium, potassium, fibre and vitamin E are five essential nutrients that are often missing from many children’s eating patterns. Try mixing and matching from the following list to ensure well-balanced, ‘happy meals’:

Nutrient	Source Ideas
Calcium	Milk, fortified soy/rice drinks, low-fat cheese, yogurt, tofu, fish with edible bones (e.g. canned salmon or sardines), almonds, bok choy, broccoli.
Fibre	Whole grain breads and cereals, legumes and pulses (e.g. garbanzo, kidney, lima, navy, pinto beans), ground flaxseed, fruits and vegetables
Magnesium	Dark leafy green vegetables, nuts and seeds (e.g. almonds, Brazil nuts, peanuts, walnuts), whole grains, spinach, legumes and pulses, broccoli, banana.
Vitamin E	Vegetable oils, wheat germ, nuts butters (e.g. almond, peanut), avocado, dark green leafy vegetables (e.g. spinach, Swiss chard), sunflower seeds.
Potassium	Orange juice, yogurt, sweet potato, white beans, squash, banana, spinach, prunes, apricots, cantaloupe, beets, leafy greens, tomato products, beef, salmon, cod.

Having such a wide variety of food options to choose from can be exciting, but at the same time, daunting. To help get you started, here are some easy meal/snack ideas for children that cover the five essential ‘happy meal’ nutrients.

Sample Breakfast #1

• ½ cup oatmeal (made with milk, wheat germ and cinnamon)
• ½ cup milk or a small yogurt
• ½ banana

Oatmeal is a great source of fibre, particularly of the soluble kind, and is also rich in magnesium. Wheat germ is rich in vitamin E, while milk contains magnesium, calcium and potassium. These last three nutrients are key to building strong bones! Adding half a banana provides an added boost of potassium and helps to top breakfast off.

Sample Breakfast #2

• French toast- 1 slice whole wheat bread (crusts off), ½ egg (add cinnamon and vanilla)
• strawberries and blueberries
• maple syrup

Whole wheat bread is a great source of fibre, and is also rich in magnesium. The egg gives great protein and vitamin E. Adding berries gives great antioxidants.

Sample Lunch or Dinner

• 1 Bean burrito (1 whole wheat tortilla, ½ cup cooked beans, 2 Tbsp. salsa, shredded cheese)
• ½ baby carrots
• 1 mini-go yogurt
• ½ cup water to drink

Don’t be afraid to get creative! Bean burritos are a great way to introduce legumes into a child’s diet. Beans are rich in fibre, magnesium, potassium, and are a good source of lean protein! A whole wheat tortilla adds a touch more fibre to the meal, while the salsa boosts potassium, and cheese and a yogurt snack adds calcium. Last but not least, crunchy baby carrots can ensure that your child gets that added fibre they need daily.

Sample Snack

• 5 whole-grain crackers
• 1 Tbsp. hummus dip
• 1 Tbsp. guacamole dip
• ½ cup cantaloupe

Snacks can be somewhat tricky to plan because they are smaller in size than meals, but yet still need to include all five key nutrients. This snack idea is simple but well-balanced. Whole-grain crackers are a good source of fibre, while cantaloupe is rich in potassium. The two dips included are clever, but fun, ways of introducing new tastes to your children. Hummus, made from chickpeas, contain three out of the five key nutrients, while the avocados in guacamole are rich in vitamin E.

The important thing to remember about children and healthy eating is to get them involved! Keep the above nutrient chart on the fridge where they can see it, and allow them to help plan their own ‘happy meals’!