'I am a nutritionist and mum of 3. Here's how I make sure my kids are eating enough nutrients.'

I may have gone to university to become a nutritionist, but that doesn’t mean that I don’t get heckled by my five-year-old twin daughters and eight-year-old son about what they are eating for dinner sometimes. Occasionally the struggle is real when it comes to mealtimes with the kids.

It certainly looks like the struggle is real for most households, because 92 per cent of kids are not eating the minimum requirement of fruits and vegetables according to the Australian Bureau of Statistics for 2020-21.

I think as parents, except for perhaps a couple of smug mums and dads with only one unicorn child, we are aware of how challenging it can be to make sure our kids are eating right and getting the nutrients they need.

Watch: How to make 21 meals for $70. Post continues. 

Some nutritionists say 'don’t disguise or hide healthy foods', but when I look at the statistics on how many children are actually getting enough fruit and vegetables I tend to disagree. My line of thinking is to get creative on how to cram as many nutrient-dense foods into their bellies as possible.

When it comes to food, I tend to focus on gut health and healthy fats to get the most bang for my buck.

Parents have never been busier or had higher expectations put on them by themselves and society, so here is a list of no-nonsense ways to boost nutrient intake in your kids.

Disguise tricky foods they refuse to eat. 

For really fussy eaters my first line of defence is the tried-and-true smoothies and grating vegetables into muffins, sauces and fritters.

Smoothies are a great way to sneak foods in that they would normally refuse to eat. My kids love vanilla banana smoothies. I usually add frozen banana, a couple of dates, some hemp seeds, a stalk of celery, a dash of nutmeg, yoghurt, ice and water and blend to high heaven to ensure it is smooth and cold. I swear you cannot taste the celery.

If I’m making pancakes, I’ll blend banana, oats, eggs, milk, vanilla, cinnamon, a handful of spinach and some chia seeds.

My kids beg me for vegetable fritters which usually consists of finely grated sweet potato, potato, zucchini and onion mixed with flour and egg and pan fried in olive oil.

If putting a bit of butter and salt on broccoli gets my kids to eat it, I am all for it!

With whatever meal is being served I almost always add some chopped raw veg and fruit on the side. Spaghetti bolognaise with a side of sliced apple and olives, sure - why not?!

Squeeze in healthy fats for brain development.

Adequate intake of healthy fats is crucial for brain development in utero and early childhood according to numerous studies. It makes sense when the brain is made up of around 60 per cent fat. 

For brain development extra virgin olive oil and omega-3 fats are particularly helpful according to research.

Regular consumption of omega 3 in children is associated with better cognitive function, less behavioural issues, and enhanced emotional regulation, impulse control and memory according to multiple studies. DHA found in omega 3 in particular, has a protective effect against a number of mental health conditions such as depression and ADHD.

Omega-3 is found in seafood, in particular oily fish such as trout, mackerel, salmon and sardines. Flax and chia seeds are good vegan sources of omega 3.

Olive oil is loaded with powerful antioxidants, polyphenols and beneficial fatty acids. Research shows it has natural anti-inflammatory, anti-viral anti-cancer and anti-microbial properties and is good for heart and brain health.

Kid friendly ways to boost healthy fats:

·      Cook with extra virgin olive oil.

·      Buy wild caught fish and crumb it.

·      Add chia or hemp in smoothies.

·      Avocado in sushi.

·      Nuts as a snack.

·      Olives on pizza.

Prioritise probiotic and prebiotic rich foods.

You’ve probably already heard by now that gut health is kinda a big deal. And that’s because what is going on inside of your gut influences every facet of your health – from mood, energy levels, the risk for quite a few chronic diseases and even some types of cancer. Research also shows that between 70 – 80 per cent of your immune system is located in the gut.

A healthy gut synthesises quite a few different vitamins for the body to use, including vitamin K, vitamin D and most B vitamins.

Prebiotics, (not to be confused with probiotics), are a type of dietary fibre that the health promoting flora in our gut like to consume. Research shows that prebiotics are just as important as probiotics because without prebiotics, probiotics won’t survive.

Kid friendly prebiotics:

·      Slightly unripe bananas as a snack.

·      Oat pancakes.

·      Sushi with nori and avocado.

·      Traditional sourdough bread.

·      Apples with skin on.

·      Garlic and onion in pasta sauces.

·      Finely grated onion in fritters.

·      Broccoli with a bit of butter.

Kid friendly probiotics:

·      Milk kefir in smoothies.

·      Water kefir drink.

·      A tablespoon of sauerkraut with dinner.

·      Traditionally fermented pickles.

·      Miso paste added to flavour food.

Don't underestimate the power of polyphenol.

Polyphenols are a superstar on the nutrition scene and with good reason due to their all-encompassing health benefits. There are over 8,000 polyphenol compounds found in plant foods, such as olives, spices, herbs, nuts, and seeds and fruit and vegetables.

Polyphenols are rich in antioxidants which have a protective effect against a number of diseases and are particularly important for brain and heart health. They also decrease oxidative stress and inflammation.

Polyphenols are also great for gut health because they have an antimicrobial effect on bacteria that cause health issues whilst at the same time increase the beneficial bacteria.

A study conducted in school children found that polyphenols intake is positively associated with a lower risk of ADHD, even after adjusting for body mass index, socioeconomic status, energy intake, age and gender.

How to boost polyphenols in kids:

·      Cook with extra virgin olive oil.

·      Add nutmeg to banana smoothies.

·      Cinnamon in pancakes.

·      Paprika on roast chicken.

·      Nuts as a snack – pecans and hazelnuts are particularly high.

·      Berries such as blueberries, raspberries and strawberries.

·      Spinach blended into smoothies.

·      Flaxseed meal in muffins.

·      Dark chocolate as a treat.

Chrissy Harada is a nutritionist who specialises in nutritional therapy and gut health. When she is not working, writing, or reading the latest scientific literature she’s hiking through the national parks, cooking up a storm in the kitchen and hanging out with her three kids. To hear more from Chrissy you can check her website here and her Instagram here. 

The feature image used is a stock image from Getty.