Organic Superfoods can Help Your Children Grow Healthy and Strong

In an ideal world, children should eat a balanced daily diet of fresh fruit, vegetables, bread, salad, lean meat and fish. Unfortunately, however, children are always in a hurry, so they may miss main meals and snack on unhealthy foods – which, in turn, curbs their appetite for proper meals. Fussy eating, fads, diets, the growing trend for vegetarianism these too can lead to poor nutrition and a damaging effect on young, growing bodies.

For children, their early years are a source of delight as they explore the world around them, discovering its wonders and secrets. And as their minds and personalities grow, their bodies grow too, experiencing remarkable changes in a comparatively short period of time.

These changes make huge demands on young bodies, and, given the vast amount of energy children also use in play, work and activity, its no wonder that they need a constant supply of good Organic food, as well as all the vitamins and minerals needed to ensure healthy growth.

Start them young; it is much easier if you get your children used to and interested in eating good, wholesome food from an early age. By introducing them to a wide variety of healthy Organic food and involving them in their food choices they are more likely to want to eat foods that you want them to.

4-7 year olds Presentation is everything, so use colours, textures, fun shapes and novelty lunchboxes to make food more tempting. Do not overwhelm with large portions-keep them small.

7-11 year olds Are increasingly aware of peer pressure and the need to confirm, so get together with other parents. If you all provide the same types of healthy food, your child will not feel the odd one out.

11-18 year olds Will appreciate being involved in choosing and preparing foods for their lunchbox and they may well be more interested in its nutritional content than you would expect. Keep presentation plain and simple as they could be embarrassed by over-fussy gestures.

Lunchbox Essentials.

Essential Fats: include nuts and seeds in the lunchbox regularly. As well as being a good source of essential fats, they are high in zinc, iron and magnesium. Low iron can lead to poor energy levels and anaemia, while zinc is essential for energy, growth and a strong immune system.

Carbohydrate.

Organic wholegrain bread is best. Children particularly enjoy those with nutty grains and seeds rather than plain wholemeal. Cut sandwiches into fun shapes (with biscuit cutters) for young ones. Ring the changes with alternative carbohydrate sources such as brown rice, cold new potatoes in their skins or whole-wheat pasta which you can put in a mini thermos flask with sauce in cold weather. Remember you can get lots of wheat-free options from your local Health Store if your child has an intolerance.

Protein.

Use Organic peanut butter or hummus as a sandwich filling or try serving marinated tofu, a hard boiled egg chopped into quarters, or tinned wild salmon with salad in wholemeal pitta (salmon is high in vitamin D for bones and omega-3 oils which boost brain function). Vegan children need to have a variety of proteins from different sources to make sure they get the right balance of amino acids in their diet.

Fruit and Vegetables.

Do not just stick with the obvious choices such as an apple or banana. Try to include a range of brightly coloured fruits and vegetables such as carrot batons, cherry tomatoes, kiwi fruit and mango, which are higher in antioxidants. To make them easier to eat, peel oranges or satsumas before you put them in your childs lunchbox, or chop other fruits into finger size chunks. Kids may have lower tolerance of pesticide residues than adults, so choose Organic produce whenever you can.

Treats.

Do not deprive your child of their sweet or savoury treats-there are nany healthy treats that children can enjoy. Try wrapping up a few plain crisps (either potato or other vegetable and preferably unsalted) in some foil. Any of the wide range of healthier snacks available in your local Health Store would also be ideal. Look for yogurt-coated raisins, dried fruit, banana chips and fruit and nut bars. A few squares of fair-trade, Organic chocolate bar, or go for a chocolate coated sesame seed bar. Natural licorice bars also make a good healthy treat too.

Fortified Organic Soya.

Always choose Organic fruit yogurt or fromage frais as it does not have the same artificial flavourings, modified starch or other additives you get in most supermarket types. Other calcium-rich options are a chocolate or strawberry Organic Soya shake or simple carton of Organic semi-skimmed milk. Cheese doubles up as a protein and dairy serving, but do not serve it every day as it is high in saturated fats that can raise cholesterol levels.

Many more nourishing Organic Recipes at our website at NEW! Guide to Organic Cooking! - The Healthy Way of Living!

Trevor Dalley has been growing and preserving his own fruit for 40 year, most of the preserves are sold in his Organic Farm Shops in Herefordshire England. Did you find those tips on Organic Food a way of Life useful? You can find out more at NEW! Guide to Organic Cooking! - The Healthy Way of Living!