The New Year often inspires us to focus on our family’s health and well-being. For many Muma’s, this means rethinking the foods we serve to our family. If your child struggles with picky eating or food sensitivities, you may be wondering if they’re getting the nutrients they need to thrive.
Children need a variety of nutrients to grow strong and healthy. This includes at least five portions of fruits and vegetables daily, as well as a balance of fibre, protein, fats, and carbohydrates. And yes, fats are essential!
- Good fats like omega-3 and omega-6 are found in foods like oily fish, nuts, seeds, and olive oil.
- Not-so-good fats, like trans fats found in processed snacks and fried foods, are best avoided.
Cooking from Scratch: Your Secret Weapon
When it comes to your family’s diet, homemade is healthiest. Preparing meals at home from fresh, whole ingredients gives you complete control over what’s in your child’s food—no hidden sugars, salts, or artificial additives. Plus, cooking at home is often more affordable than relying on ready meals or takeout.
Batch cooking is a lifesaver for busy Muma’s!
Spend an afternoon making a week’s worth of meals, freeze them, and enjoy the benefits of healthier, homemade options that save time and money.
How Nutrients Affect Your Child
Certain deficiencies or sensitivities can impact your child’s gut health, energy, and even mood:
- Too much sugar or low-fibre diets can disrupt blood sugar levels, leading to mood swings or fatigue.
- Omega-3s and vitamin D deficiencies may affect brain and gut health.
- Gluten and dairy sensitivities could cause digestive issues, but don’t eliminate these foods without consulting your doctor.
Instead, focus on balancing your child’s blood sugar with low GI (Glycaemic Index) foods. These are foods that release energy slowly, keeping blood sugar steady. Examples include whole grains, beans, lentils, nuts, and non-starchy vegetables.
Strengthening Gut Health
A healthy gut is the foundation of good nutrition. Here’s how to give it a boost:
- Prebiotic foods like bananas, garlic, onions, and beans feed the good bacteria in the gut.
- Probiotic-rich foods like yogurt, soft cheese, and sourdough bread introduce more beneficial bacteria.
Children who eat a limited diet may need extra vitamins like A, C, and D, so consider adding a daily vitamin supplement for kids under five, as recommended by the UK Department of Health.
Supercharge with Glutathione
Kids on the autism spectrum often lack glutathione, an antioxidant that supports immunity and detoxification. Boost their levels with foods like eggs, broccoli, kale, spinach, potatoes, and oily fish. Other foods that support glutathione production include meats, chicken, red peppers, lentils, bananas, mushrooms, and citrus fruits. Regular exercise is also essential for raising glutathione levels!
Chaining Method: Introducing New Foods
If your child rejects new foods outright, try this gentle approach.
Chaining
Start with a food your child enjoys, like a sausage roll. Make your own version with similar pastry and sausage meat, gradually adding tiny bits of mushrooms over six weeks. Slowly increase the mushroom content until they’re eating more mushrooms than sausage. Once they’re used to the taste and texture, serve the sausage, pastry, and mushrooms separately on a divided plate. Over the next few months, reduce the pastry and sausage while increasing the mushrooms, until finally they can accept mushrooms on their own. This gradual approach helps them adjust without rejection or overwhelm.
Patience is key! This gradual method makes new foods less overwhelming and more acceptable to your child.
You can read more about Food in my book The Confident Parents Guide To Raising A Happy, Healthy And Successful Child Amazon.co.uk/Confident-Parents-Raising-Healthy-Successful Child
Need More Personalised Support?
Mumatherapy® offers online or in person 1:1 Parent Coaching and Hypnotherapy or personalised Nutritional Therapy and Coaching, email me [email protected] to book your free telephone Consultation.
Small Steps, Big Wins
Remember, your goal isn’t perfection—it’s progress. By making small, consistent changes, you’re setting the stage for lifelong healthy eating habits.
Wishing you a happy and healthy 2025,
Em x
You may also be interested in When Eating Becomes Stressful A Mums Guide to Kids’ Food Disorders
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