Fussy eaters: getting the right nutrients

Fussy eaters: getting the right nutrients

Ensure your child’s eating well even on a limited range of foods.

It’s easy to miss out on the full range of vitamins and minerals when eating a too-narrow diet so here are some ideas for ticking all the nutritional boxes.

Know the daily essentials

• Fruit and veg.
TRY homemade smoothies, colourful bowls of baby tomatoes for snacking, fruit faces on pancakes, pasta with veg blended into a tomato or bolognese sauce.

• Calcium-rich foods.
TRY milkshakes, bite-sized cheese on toast shaped with cookie cutters, yoghurt tubes or pouches frozen into lollies.

• Protein-rich foods
TRY baked beans added to the mince in shepherd’s pie, mince in pasta sauce if meat and two veg never appeals, homemade fishcakes.

• Grains and potatoes
TRY wholemeal spaghetti (hard to notice the difference between this and regular pasta when cooked and with a sauce), flavoured muffins made with wholemeal flour, refilled cheesy potato skins.

• Healthy fats
TRY tuna and pasta bake, fruit crumble with nuts finely chopped into the topping (if nuts are allowable), zesty olive oil dressing on favourite salads or veg.


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Remember smaller children’s daily allowance portions do not need to be as big as an adult’s or teenager’s.

Savvy tip – focus on what your child does eat
Add ‘value’ to dishes your child reliably tucks into:

1. Buy lean meat sausages, add cooked carrot mixed into mash, and smuggle veg into the gravy – well blended!

2. Even fussy eaters often like sticks of carrot, cucumber or red pepper (colourful and sweet). Serve them as nibbles rather than piled on a dinner plate – raw, with bites of ham, cheese and a small pot of mayo for dipping.

3. If your child only eats fish fingers, buy good quality ones or make your own  and serve in varied ways: fish finger pie with mash, fish fingers with potato wedges, or in a brown bread sandwich.

Pass it on – encourage healthy food ideas
Teenagers sometimes avoid nutritionally important foods for fear of getting ‘fat’. Here are 5 food myths to bust with teenagers.

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