Sometimes we've found that children helping with food preparation are much more inclined to try different foods.
Soups and pasta and curry recipes are great with blended or small chopped ingredients. Sometimes slightly diguising or hiding vegetables can aid in supplimenting your childrens meals without all the hassle.
Cracking an egg and mashing it in with your mashed potatoes can add that very important portion of vitamin A, D and protein when needed.
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 clams 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 pak choi, 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 drinks, or fortified plant-based alternatives like almond or soya 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: Avocados, 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.