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Nutrition for kids

Qns: 

– How can parents introduce vegetables to their kids in a healthy manner? 

Parents should set a good example by letting the kids to see you eating the vegetables and enjoying them yourself. Parents should also keep trying to offer vegetables in each meal even though the kids say they don’t like it. Vegetables can be offered together with their favourite foods like mashed potatoes or fried rice. It may take 3 to 10 tries before a kid accepts a new vegetable. 

– Will the kids be able to get their required nutrients and vitamins from going veggie? 

The kids would be able to get required nutrients and vitamins from a balanced diet which incorporates wholegrains, protein foods, vegetables and fruits. Vegetables alone will not be sufficient to provide all the nutrients needed.  

– Is going vegetarian beneficial? 

A vegetarian diet can be beneficial for kids if it is well-planned. The basics of a vegetarian diet follow any healthy diet that provides a variety of foods including wholegrains, plant proteins from beans, lentils, nuts and seeds as well as plenty of vegetables and fruits. Limited plant food choices can result in nutritional deficiencies. The nutrients of concern are protein, iron, calcium, zinc and vitamin B12 of which deficiencies can impair the growth of a kid. 

– Do you have any simple veggie recipes to share with us? 

Veggie muffin 

Ingredients:  

1 cup grated carrot 

1 cup finely chopped broccoli (top parts of the florets only, no stems) 

1 cup shredded cheddar cheese 

1.5 cups milk 

1/4 cup olive/canola oil 

2 eggs (lightly beaten) 

1 cup cornmeal 

1 cup whole wheat flour 

1 teaspoon baking powder 

1/2 teaspoon baking soda 

1/2 teaspoon salt 

Instructions:  

  1. Preheat the oven to 190°C and grease a standard muffin tin with non-stick spray. 
  2. Place all ingredients into a medium bowl and stir together gently to combine. Divide the batter among the prepared muffin tin, filling each about ¾ full. 
  3. Bake for 18-20 minutes or until the edges are lightly golden brown and a cake tester inserted into the centre comes out cleanly. Remove from oven, let cool in the pan for a minute or two, then transfer to a wire rack to cool at least slightly. 
  4. Serve warm or store.