A few of my favourite Nutrition tips for helping teenagers reach their health and growth potential
Feeding children is stressful enough for parents without having to think about all the nutrients they may or may not be getting or absorbing – (Girls need more iron than boys but often don’t store it as well, over half of our essential vitamins are fat soluble so you can’t absorb them without some fat, even very young children are now having more cholesterol than needed, cholesterol is essential for testosterone production…. Auggghhhhh)
Try not to get bogged down with the often conflicting information – keep it simple and just try to cram lots of vitamins and minerals into their diet as nature intended and definitely not in a bottle as research shows it’s really not the same, so here is my top 6 list of ways to boost nutrients into your child’s diet…
1. Eggs – doesn’t matter now you cook them just get them in – help increase human growth hormones, Vit D, healthy proteins essential for growing
2. Dark leafy greens – full of vitamins and minerals and boost human growth hormones – basil, mint, spinach, yes even Kale! Pack herbs into sauces, homemade pesto, chimichurri, salad dressings – honestly if you blend up enough greens with; lemon, light naturally fermented soy sauce, olive oil +/-capers, olives, OR nuts, seeds, bananas, dates, milk, berries your children wont know that they are having a nutrient bomb but will love the salty, tangy or sweet taste.
3. Nuts and seeds – as above great minerals and human growth hormones, also increase melatonin which helps you sleep! – sprinkle pumpkin seeds or toasted walnut chunks onto salads, eggs, add to smoothies, switch pine nuts in pesto for walnuts and almonds – increases nutrients and less ridiculously expensive! We also keep a jar of mixed smashed up nuts to sprinkle on porridge, overnight oats, chia puddings or yogurt (I just chuck any we have into a small blender and buzz up lightly so still chunky and pour into a jar).
4. Herbs and spices – natures own medicine cupboard – spices like cinnamon, nutmeg even chilli are anti-inflammatory, also cayenne, ginger, is very healing on the stomach. Try and introduce some to daily meals as they will add lots of nutrients. I do buy fresh turmeric online and chop into big chunks and keep frozen so I can micro plain onto food or chuck into smoothies for them – yes with a bit of pepper to help the absorption.
5. Plain yogurts – great healthy protein and good calcium and a good vehicle for the other great hacks – keep Greek, natural, plain yogurts in the fridge, sprinkle cinnamon, mixed spice, nutmeg on to taste, add some mixed nuts, any berries or fruit (we buy frozen from Lidl – liking the new breakfast topper they do with mini diced mango, pineapple, strawberry and peach) and maple syrup to taste or other natural syrups like agarve, date or some good local honey – adding a small bowl of this yummy yogurt to breakfast or after supper will add good healthy protein and lots of vitamins to their diet.
6. Berries – how did you guess – amazing nutrient bombs. Fresh is lovely but having bags in the freezer will mean you always have them on hand.
So maybe have a go at a few of these to add goodness and flavor to your week…
- Recovery Smoothie: Blend 4 large handfuls of spinach or Kale with large table spoon nut butter – peanut or almond, 2 bananas, ½ cucumber and handful strawberries or other berries with 400ml milk – tasty protein rich dark green recovery smoothie – should do few glasses – once you get them on board you will find you can sneak more greens in without them noticing!
- Homemade Pesto: I always go big as it will keep in the fridge so 5 bags basil, 500ml olive oil bottle, large handful almonds and also one of walnuts, 150g bag of grated parmesan (or cheaper version) 150g nutritional yeast – can do 300g and leave out the parmesan for vegan option, salt and pepper to taste blend all and add to poached eggs for breakie, use instead of butter on sandwiches, dip pitta bread chunks into, add to salad dressings, goes great on chicken or fish.
- Overnight Oats: pour oats into container to fill half the pot, top with coconut or choc milk by double (ours like the Oatly choc one), add heaped tsp of the mixed nuts, sprinkle cinnamon to taste then top off with frozen berries – they will be perfectly defrosted by the morning even if you have a 4am swim start like we have had in the past! My fave is the coconut milk with the lidl breakfast topper fruit, nuts and coconut shavings but the children prefer the choc milk with raspberries and nuts.
Whether you manage all of the above or just start adding a few bits in to their diet you will find things become tastier and soon they are asking for the extra tangy or crunchie toppings! Check out the Nutrition page or blog for some of my favourite easy recipes.
RECIPIES
Check out some high protein healthy options here…