Parents need to give children a variety of foods to get sufficient vitamins, nutrients, fibers, and minerals. The more variety of colors and nutrients you add to your meals, the better your little child will be.

Nutrition for the MIND to help the brain 

While there isn’t a specific “magic” food for the mind, a balanced diet that includes a variety of nutrient-rich foods can help support brain health. Here are some nutrients and foods that are beneficial for the brain:

• Omega-3 fatty acids: found in fatty fish (such as salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds
• Antioxidants: This help protects the brain from oxidative stress and inflammation: blueberries, strawberries, raspberries, dark chocolate, green leafy vegetables (like spinach and kale), and colorful fruits and vegetables.
• B vitamins: including vitamins B6, B12, and folate, are important for brain health and function. Good sources of B vitamins include whole grains, leafy green vegetables, legumes, nuts, and seeds.
• Dark chocolate: Dark chocolate, particularly those with a high cocoa content (70% or higher), is rich in antioxidants and flavonoids that can improve blood flow to the brain and enhance cognitive function.
• Nuts and seeds: These are excellent sources of vitamin E, antioxidants, and healthy fats. Walnuts, almonds, cashews, flaxseeds, and chia seeds are particularly beneficial for brain health.
• Whole grains: like brown rice, quinoa, whole wheat bread, and oats. They provide a steady release of glucose, the brain’s primary energy source, which helps sustain focus and mental clarity.

Conversely, processed foods, including refined sugar, colourings, and other artificial additives, can negatively affect a child’s mind, making them feel hazy and less focused.

Nutrition for the BODY: Grow strong and live long

Some important nutrients for the body include:

• Calcium strengthens bones. Found in milk, yoghurt, and seeds.
• Protein builds muscles: Found in poultry, fish, eggs, beans, lentils, and tofu. Proteins are important for muscle growth and repair, as well as for the production of enzymes and hormones. 
• Carbohydrates provide energy. Found in whole grains, legumes, fruits, and vegetables. They provide a steady release of energy.
• Hydration: Children should stay hydrated by drinking adequate f water throughout the day. Water is essential for maintaining bodily functions, transporting nutrients, and removing waste products. 

Nutrition for SPIRIT: Implement healthy habits

Here are some tips to help your children with healthy habits:

• Be a role model: Children are more likely to adopt healthy eating habits if they see their parents practising them. Parents should model healthy eating behaviours by consuming a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins.
• Offer a variety of foods: Parents can introduce a wide range of fruits, vegetables, whole grains, and proteins to expose children to different flavours and textures. You should encourage them to try new foods, but also be patient if they show resistance. 
• Limit sugary snacks and beverages: You can minimize the consumption of sugary snacks, sodas, and juices. 
• Make mealtime enjoyable: Parents create a positive and enjoyable mealtime environment. You avoid pressuring or bribing children to eat certain foods. Instead, you make mealtimes relaxed and enjoyable, allowing them to explore and enjoy their food at their own pace.
• Educate about nutrition: Parents teach children about the importance of nutrition and the benefits of different food groups. You explain how food fuels their bodies and helps them grow, learn, and stay healthy.

In summary, good nutrition is essential for preschoolers to support their growth, cognitive development, energy levels, immune system function, and overall well-being. By providing a varied and balanced diet, parents can help set the stage for a lifetime of healthy eating habits.