Essential Nutrients for Kids: How to Make Sure Fussy Eaters Get Enough Vitamins and Minerals

Food is a key ingredient for a happy, healthy child. But what can you do if your child only eats varying shades of beige? Here are some tips to help your kids get all the essential nutrients they need, especially if you have a picky eater.

Get to Know Important Nutrients

The first step is to familiarise yourself with the essential nutrients so you’re aware of what your kids might be missing out on. It’s especially important to pay attention to these key nutrients:

• Iron
• Calcium
• Iodine
• Vitamin D
• Vitamin C
• Vitamin B12

Varying quantities of these nutrients are found in different foods such as fruits, vegetables, whole grains, legumes, dairy, meat products, and meat alternatives. If your child eats a wide variety of whole foods and enjoys a rainbow of colours from fruits and vegetables, their diet is likely to meet all their nutritional needs.

However, studies show that only one in two Kiwi kids eat three or more servings of vegetables per day, the recommended amount from the Ministry of Health. Similarly, just one in two children in New Zealand eat two or more servings of meat, fish, poultry, or eggs per day.

Generally speaking, kids could benefit from eating more vegetables for their nutrients, vitamins, and fibre, as well as more meat or meat alternatives for iron.

How to Sneak in More Veggies

Some kids will eat vegetables if they are hidden in foods they love. Here are some creative ways to sneak in extra veggies:

• Spinach and Seed Smoothie
  Add spinach and pumpkin seeds to a base of banana, frozen blueberries, and milk.

• Hidden Veggie Spaghetti Bolognese
  Make a homemade bolognese sauce in the food processor with tinned tomatoes and pureed veggies.

• Homemade Muffins
  Muffins are a great way to add extra fruit and veggies. Try adding chopped spinach and capsicum to cheese muffins, or grated carrot to sweet apple muffins.

• Hidden Veggie Macaroni Cheese
  The white sauce for macaroni cheese is a great place to hide pureed cauliflower and onion.

• Embrace Dipping Sauces
  Kids are often more likely to munch on raw veggies if they can dip them in hummus, or eat cooked veggies with some tomato sauce. Be mindful of sauces high in sugar and opt for low-sugar options.

How to Sneak in More Iron-Rich Foods

Iron is crucial, especially during periods of growth like childhood and adolescence. A prolonged iron deficiency can lead to anaemia, which is linked to impaired immune function, fatigue, and even learning difficulties. Here are some iron-rich foods your kids might enjoy:

• Pulse Pasta
  Many supermarkets now sell pasta made from lentils, chickpeas, and other legumes that are high in iron. Once you add a sauce, your kids may not even notice the difference.

• Pumpkin Seeds
  Pumpkin seeds are rich in iron. Sprinkle them on cereal, add them to muffins, or blend them into smoothies.

• Cheesy Beef and Bean Quesadillas
  Quesadillas are toasted tortillas/wraps that are beige at first glance! Sneak in some beef and beans among the cheesy filling.

• Apricot Bliss Balls
  Dried apricots are surprisingly high in iron. Use them as a base for bliss balls. Bonus points if you can sneak in some nuts and seeds.

A Note on Vitamin C

Vitamin C enhances the absorption of non-haem iron (iron found in plants), so it can help improve iron levels. It also supports the immune system, assists in wound healing, and keeps skin, bones, and connective tissue healthy.

The good news is that most kids get plenty of vitamin C. However, if your family doctor suspects a deficiency, there are easy ways to increase their levels. Add delicious fruits and veggies to their diet, such as oranges, kiwifruits, berries, capsicum, and tomatoes. Alternatively, supplements like Vitamin C Lipo-Sachets for Kids (which come in a tasty blackcurrant flavour) can help get levels up!

Final Thoughts

When it comes to getting enough nutrients, variety is key. Aim to ‘eat the rainbow’ and include ample iron-rich foods in your child’s diet. If your little one has a strong preference for beige foods, talking to a trusted health professional about supplementation might be a helpful way to ensure they meet their nutritional needs.

References

Rush E, Savila F, Jalili-Moghaddam S, Amoah I. Vegetables: New Zealand Children Are Not Eating Enough. Front Nutr. 2019 Jan 8;5:134. doi: 10.3389/fnut.2018.00134. PMID: 30671436; PMCID: PMC6331678.