Variety of Fish and Seafood
- Fatty Fish: Include salmon, mackerel, sardines, and trout for their high omega-3 fatty acids, which support brain development and overall health.
- White Fish: Cod, haddock and basa are lean options that provide protein without high fat content.
- Shellfish: Shrimp, crab, and mussels offer a variety of textures and additional nutrients like zinc and iodine.
Fruits and Vegetables
- Variety: Aim for a colourful plate to ensure a range of vitamins and minerals. Include leafy greens, carrots, bell peppers, and berries.
- Serving Sizes: Ensure at least 5 servings of fruits and vegetables per day. A serving size can be a cup of raw vegetables or fruit, or half a cup of cooked ones.
Whole Grains
- Choices: Brown rice, quinoa, whole-wheat pasta, oats, and barley provide fiber and essential nutrients.
- Balanced Intake: Incorporate whole grains into each meal to sustain energy levels throughout the day.
Dairy and Dairy Alternatives
- Calcium and Vitamin D: Ensure they get enough calcium and vitamin D through milk, cheese, yogurt, or fortified plant-based alternatives like almond or soy milk.
- Portion Control: Children need about 2-3 servings of dairy or dairy alternatives per day
Legumes, Nuts and Seeds
- Protein and Fibre: Include beans, lentils, chickpeas, nuts (if no allergies), and seeds like chia or flaxseeds.
- Versatility: Use them in salads, soups, and snacks to add variety and essential nutrients.Healthy Fats
- Sources: Avocado, olive oil, and nuts provide healthy fats necessary for brain development.
- Moderation: Incorporate these in moderation to support overall health without excessive calorie intake.
Hydration
- Water Intake: Encourage water as the primary beverage. Limit sugary drinks and juices.
- Hydrating Foods: Include water-rich fruits and vegetables like cucumbers, oranges, and watermelon.
- Balanced Meals and Snacks
- Meal Structure: Ensure each meal contains a balance of protein, carbohydrates, and fats.
- Healthy Snacks: Offer fruits, vegetables, whole-grain crackers, and yogurt for snacks.
Supplementation
- Vitamin B12: Since B12 is primarily found in animal products, consider a supplement or fortified drink
- Iron: Include iron-rich foods like beans, lentils, and spinach, and pair them with vitamin C-rich foods to enhance absorption.
Sample Meal Plan
Breakfast:
- Whole-grain oats topped with mixed berries and chia seeds
- A glass of fortified milk
Snack:
- Apple slices with almond butter
Lunch:
- Grilled salmon with quinoa and steamed broccoli
- A small side salad with mixed greens, cherry tomatoes, and a vinaigrette dressing
Snack:
- Carrot sticks with hummus
Dinner:
- Stir-fried prawns with mixed vegetables (bell peppers, snap peas, carrots) and brown rice
- A serving of Greek yogurt with honey and a handful of nuts
Dessert:
- Fresh fruit salad
Tips for Success
- Family Involvement: Involve children in meal planning and preparation to make them more interested in their food.
- Consistency: Maintain regular meal and snack times to promote healthy eating habits.
- Monitoring: Regular check-ups with a paediatrician or dietitian to ensure nutritional needs are met.
By focusing on a variety of nutrient-dense foods, a pescatarian diet can be a healthful and enjoyable way for children to eat.