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Health & Nutrition Toddlers

幼儿饮食中的10种超级食品

自制美味健康的超级食品

超级食品是营养丰富的食品,提供有益健康的大量维生素和矿物质,为需要多种营养物质的幼儿提供健康的全面发展。虽然‘超级食品’不是谷物和蛋白质等常见的食物群,但超级食品是一种包含不同食物群的食品。虽然超级食品主要由植物制成,但其营养丰富。

下文是一些美味健康的自制超级食品,您可在幼儿的下一餐中尝试!

 

#1: 鸡蛋

鸡蛋虽然看起来很小,但对孩子成长极其有益!

 

鸡蛋中含有蛋白质和维生素D,有助于幼儿摄入强健骨骼和牙齿所需的钙。早餐摄入蛋白质会让孩子在早上不易饥饿。在只煎一面的煎蛋上用番茄酱画个笑脸,或者加些奶酪,都可获得可口的味道。您还可以尝试牛油果烤蛋食谱,让您的孩子充满力量地开始新的一天!

 

#2: 燕麦片

 

燕麦片称为超级食品是因为其促进心血管健康,还有利于正常排便等。

 

研究表明,在记忆相关的任务中,早餐食用燕麦片儿童的表现要优于食用含糖谷物的儿童。燕麦片中富含纤维丰富的全谷物,并且消化缓慢,可避免早晨饥饿。

 

#3: 牛油果

超级食品还是超级水果?牛油果中含有丰富的乳脂,这是给婴儿添加辅食的优质食品!

 

牛油果的优点之一是叶酸含量高。叶酸对大脑发育和新细胞的生长繁殖有重要作用,特别是在儿童的早期发育中作用尤为明显。在这个食谱中可将牛油果加在吐司面包或鸡蛋上并食用。

 

#4: 坚果

坚果可加入鸡尾酒中,在为幼儿自制的烘焙中可添加核桃和杏仁。

 

坚果含有健康的脂肪,可促进幼儿的身体发育、认知发育和心脏健康。活跃的幼儿当然需要补充额外的能量!注意坚果会有窒息危险,应将其切碎然后撒在自制的蛋糕、饼干上,或与希腊酸奶共同食用。宝宝们肯定都非常喜欢!

 

#5: 牛奶

From age one onwards, milk is regarded as a complementary food in your toddler’s diet.

 

牛奶是蛋白质和钙的重要来源,为大脑和身体提供能量,还能强健儿童的骨骼和牙齿。此外,儿童成长还需摄入铁和二十二碳六烯酸等其他维生素。幼儿可从各种牛奶中获取营养物质,包括配方奶粉、鲜奶、羊奶,豆奶和超高温灭菌奶。如果您的孩子喜欢带口味的牛奶,可以考虑在牛奶中添加可可来制作巧克力牛奶,或者在超市购买草莓味牛奶。

 

 #6: 豆腐

不要小瞧这些柔软摇晃的豆腐!豆腐中含有大量蛋白质,而蛋白质是促进孩子成长的重要物质。

大豆食品不仅含有蛋白质,还能抗癌。研究表明大豆对年轻女孩尤其有益,因为大豆可以保护乳房组织的发育。可将豆腐混合到炒菜或热汤中来让您的孩子食用,用嫩豆腐代替酸奶水果冰沙,或者添加毛豆让孩子吃起来更有趣。如果向较小的幼儿喂食毛豆的话,应将其捣碎或切碎,降低窒息风险。

 

#7: 希腊酸奶

希腊酸奶中含有益生菌,可增强幼儿的消化系统健康。

希腊酸奶中含有益生菌等健康细菌,可增强免疫力并帮助消化。它比普通酸奶含糖量少且蛋白质含量更高。您可以在希腊酸奶中添加蜂蜜、坚果或水果来提高对幼儿的营养价值。

 

#8: 三文鱼

三文鱼是新加坡家庭的最爱。您的孩子可以享用多种食用方式烹饪的三文鱼,如烧烤、烘培、油炸或在粥里煮熟。

我们知道ω-3脂肪酸有助于促进大脑发育,提高儿童的注意力,还有消炎作用。三文鱼是儿童成长中既美味又营养的佳肴。三文鱼的做法多样,您可以采用多种烹饪方式,如三文鱼粥、烤三文鱼、三文鱼饼或汉堡包。特别提示:在三文鱼上挤些柠檬汁可去腥味,同时也增加了维生素C。

 

#9: 可可

喜欢在下雨天喝一杯热可可吗?美味的热可可也能为您的孩子带来健康的营养物质。

可可中的黄酮类化合物有益于提高免疫力,提高心脏健康和口腔健康。这些生物活性化合物基团中富含抗氧化剂,可抵抗自由基的损害,增强幼儿健康。将可可加入牛奶、烤松饼,或将可可粉加入煎饼、华夫饼或法式吐司上来增加风味!

 

#10: 黑豆

黑豆汤常见于新加坡的中国家庭。黑豆可以煮出营养丰富的汤汁,对全家人都很有益。

黑豆中含有蛋白质、纤维和钙,可让孩子的饱腹感持续更久,还能为孩子的健康发育提供重要的营养物质。您可用黑豆制作蘸酱或为家人煮一锅营养丰富的黑豆汤。

您准备好丰富孩子的饮食了吗?在孩子们享受超级食品带来营养健康的同时,为他们创造新的菜肴和食谱,其乐无穷。吃得好是助力全球宝宝健康快乐的第一步!

您是否也让自己的孩子食用这些超级食品呢?在下面与我们分享您最喜欢的食谱吧!

 

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Categories
Health & Nutrition Toddlers

10 Superfoods to Include in Your Toddler’s Diet

Deliciously healthy superfood ideas

Superfoods are nutritionally dense food that offer wholesome amounts of vitamins and minerals. They are great for toddlers who need a variety of food options to fuel healthy all-round development. While ‘superfoods’ are not formally a food group like Grains and Proteins, what this means is that superfoods are foods items across different food groups. though superfoods are primarily plant-based that are jam-packed full of nutrients.
These are some deliciously healthy superfood ideas you can include in your toddler’s next meal!

 

#1: Eggs

They may look small, but eggs pack a load of super goodness for growing kids!

 

Eggs contain proteins and Vitamin D, which help absorb calcium needed for strong bones and teeth for your growing toddler. Eating protein at breakfast leaves kid’s stomachs less hungry in the mornings. Serve up scrambled eggs with a ketchup smiley face, a sunny side up, or even add some cheese for an extra dose of savoury goodness. Better yet, try this Baked Eggs in Avocado recipe and power up the start of your child’s day!

#2: Oatmeal

 

Oatmeal are dubbed a superfood because they support healthy cardiovascular health, and helps support regular bowel movements amongst other benefits.

 

Research suggest that children who ate oatmeal for breakfast performed better on memory-related tasks at school than those who had consumed sugary cereals. Oatmeal is filled with fiber-rich whole grains, and digests slowly enough to avoid less hunger in the mornings.

 

#3: Avocado

Superfood or superfruit? Avocadoes pack a wholesome load of creamy goodness that makes it a perfect first food since baby’s weaning days!

 

One of the best things about avocados is that it is high in folate. This is something that is crucial to brain development as well as the production and maintenance of new cells especially during early child development years. Enjoy that creamy avocado as a spread on toast, or combine them with eggs, just like in this recipe!

 

#4: Nuts

Go nuts over these heart-loving cocktail of nuts. Walnuts and almonds make terrific additions to those homemade bakes for your toddlers.

 

Nuts have healthy fats which supports toddlers in their physical growth, cognitive development, and heart health. Active toddlers definitely need that extra dose of energy too! Be mindful about them as choke hazard – chopped them up and sprinkle in homemade cakes, biscuits or enjoy with that cup of Greek Yogurt. Toddler-approved, for sure!

 

#5: Milk

From age one onwards, milk is regarded as a complementary food in your toddler’s diet.

 

Milk is a great source of protein and calcium that provides fuel for the brain and body. Kid’s bones and teeth are strengthened and your growing toddler takes in other vitamins such as iron and DHA too. Toddlers can obtain nutrients via various milk sources including formula milk powder, fresh milk, goat milk, soy-based milk and UHT milk. If your toddler prefers flavoured milk, consider adding cocoa to make chocolate milk, or get strawberry flavoured milk at the supermarket.

 

 #6: Tofu

Don’t belittle these soft and wobbly tofu – they pack plenty of proteins in them which are building blocks of a child’s growth.

Soy foods provide protein and anti-cancer benefits, and studies suggest that they are especially beneficial for young girls because it provides protection as breast tissues are developing. The way to get your kids to eat this is mix tofu into stir fries or soups, use silken tofu for a replacement in yogurt fruit smoothies, or add edamame as a fun soybean for kids to explore as they eat. Mash or cut the edamame if offering to younger toddlers to reduce the risk of choking.

 

#7: Greek Yogurt

Enhance your toddler’s digestive health with the influx of probiotics present in Greek Yogurt.

This contains healthy bacteria known as a probiotic used to boost immunity and help aid digestion. It has less sugar then regular yogurt and offers a higher amount of protein. You can add honey, nuts, or fruit to power up the nutritional goodness for your toddlers.

 

#8: Salmon

These super fish are a popular favourite with families in Singapore. Grilled, baked, pan-fried or cooked in porridge, salmon can be cooked in so many ways for your tots to enjoy.

With omega-3 fatty acids known to boost brain development, help to improve a child’s focus and provides anti-inflammatory benefits, salmon makes a yummy and nourishing dish for growing toddlers. Salmon is versatile and you can cook it in several ways – salmon porridge, baked salmon, salmon cakes or burgers. Special tip: mask the slightly fishy smell by squeezing lemon – that’s an extra boost of Vitamin C too!

#9: Cocoa

Fancy a cup of hot cocoa on a rainy day? This yummy cup of nourishing goodness makes a healthy treat for your toddlers too.

Those flavonoids in cocoa are great for helping to build immunity, supporting healthy heart function and oral health. These bioactive compound groups are rich in antioxidant content to fight free radical damages, and help keep toddlers healthy. Serve cocoa with milk, bake muffins or add a dash of cocoa powder on pancakes, waffles or French toast for extra flavour!

 

#10: Black Beans

Black Beans Soup are commonly cooked in Chinese homes in Singapore. These beans cook up a broth of nutritional goodness that’s great for everyone in the family.

Containing protein, fibre and calcium, black beans can keep children fuller for longer and give them nutrients that are crucial for healthy development. You can make dips with black beans or prepare a nutritious pot of Black Beans Soup for the family.

Are you ready to supercharge your toddler’s diet? Have fun creating new dishes and recipes for your children while they enjoy the wholesome nutritional goodness from these superfoods. Eating well is the start of raising healthy and happy world-ready children!

Do you offer these superfoods to your toddlers too? Do share your favourite recipes below!

 

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