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There's no end these days to talk of how much junk food our children are eating. We've asked nutrition experts for their suggestion of foods that we and our children should be consuming regularly to set them on a path to a lifetime of healthy eating.
Tomatoes
"Tomatoes contain lots of carotenoids, which are especially useful to protect children against cancer," says
nutritionist Kay Gibbons. The most important carotenoid, lycopene, is only really released when tomatoes
are cooked. "So something such as tomato sauce, with long cooking time, is actually very good." Carotenoids are
also excellent for promoting healthy growth and vision.
Get them to eat it: "Most children love tomato sauce on pasta, even if they don't like fresh tomato," says Gibbons. Consultant nutritionist and dietitian Jane Barnes agrees. "If you're trying to get them to eat fruit and vegetables, tomato is a good one to use all the time, and canned is as good as fresh."
Whole-wheat bread
This is a great energy source. Its Glycaemic Index is lower than that of white bread, which means that it sustains children for longer. Whole wheat also contains fibre, antioxidants, minerals and important B vitamins.
Get them to eat it: If your children prefer white bread, compromise by making sandwiches with one slice of wholegrain, and one slice of white. "It's worth getting them used to it," says Barnes.
Salmon and tuna
Fatty fish such as salmon and tuna are good sources of omega-3 fatty acids, which help reduce the risk of heart disease, and they're great brain food.
"They also contain selenium, an antioxidant which isn't that easy to find in other foods," says Gibbons.
Get them to eat it: "Canned salmon and tuna are a great standby to keep in the grocery cupboard" says Jane Barnes. "Canned is as good as fresh. Try to have fish twice a week." Use as a filling in sandwiches and omelettes.
Broccoli
Children either love broccoli or they hate it. "But it contains extremely potent phytochemicals, which are cancer destroying" says Gibbons. Broccoli also contains vitamin C and folate. Vitamin C is excellent to help keep gums healthy and combat infections, and folate is good for bone health.
Get them to eat it: Broccoli and cauliflower have a high sulphur content so they tend to smell when overcooked. Don't cook broccoli for too long.
Strawberries
Strawberries are high in vitamin C and antioxidants, including "a secret weapon called ellagic acid, which
has been shown to be very potent at inhibiting the growth of cancer cells", says Gibbons. Vitamin C also aids the
healing of wounds and helps keep your child's immune system healthy.
Get them to eat it: Add fresh ones to yoghurt and ice cream or go for strawberry juice.
Sweet potato
Sweet potato is a delicious and nutritious alternative to potato, according to Gibbons. Research has shown that sweet potato could help stabilise blood sugar levels, making it an excellent choice to curb your child's
sweet tooth during dinner. Sweet potato is also high in vitamin C.
Get them to eat it: Spread with a little oil and roast in the oven for a tasty change from ordinary chips.
Nuts
"I wouldn't single out one special nut," says Barnes. "Variety means you get all the antioxidants, plus good fats and important vitamins and minerals." Nuts are also an excellent source of protein, which your child needs to keep hunger at bay, and for growth.
Get them to eat it: Ensure that your child doesn't have a nut allergy. Children under five should be supervised when eating nuts. Use nut butters, not just peanut butter – find other types at health shops. Sprinkle nuts over cheese sandwiches, salads and yoghurt.
Oats
"This is one of the forgotten foods," says Gibbons, "but it contains a very good type of soluble fibre that is not available in other cereals." Soluble fibre can prevent constipation and protects against high blood pressure and high cholesterol.
Get them to eat it: There's nothing better than good old-fashioned porridge or muesli for breakfast. "You can also use oats in meatballs," says Gibbons. Also add oats when baking muffins.
Meat
Lean beef, lamb and pork are great sources of protein, iron, zinc and B vitamins.
Get them to eat it: "It's important to include meat in your family's diet at least once a week," says Barnes. "Don't forget mince – add it to pasta sauces or make meatballs." Iron is especially important for healthy blood and brain development. Serve a juice that is rich in vitamin C with food, as vitamin C helps the body to absorb iron.
Eggs
"Eggs are very good for us, and not the cholesterol bomb they were once thought to be," says Barnes. They're also packed with protein and vitamin D, needed for healthy bones.
Get them to eat it: "Make finger-sized slices of toast for children to dip into soft-boiled eggs," says Barnes. "Or you can add chopped hard-boiled egg to mashed potatoes. Or use as a sandwich filling, mixed with mayo."
Soya and tofu
"Soya contains phytochemicals, which aren't available in many other foods, and are particularly beneficial for
reproductive health, so introduce them to children early on," says Gibbons.
Get them to eat it: Some breads contain soya, or try calcium-fortified soya milk, soya yoghurt and flavoured milk. Add soya beans to casseroles or salads.
Baked beans
Baked beans are a great source of protein, fibre and B vitamins, which help provide energy. Beans are virtually fat-free, and count as one of the daily vegetable portions. All in all, they are an easy complete meal.
Get them to eat it: Serve on toast.
Cheese
"We need a lot more calcium than most of us get, so adding cheese is a great way to get extra calcium," says Barnes. Calcium is especially important for growing children, as it promotes healthy bones and teeth.
Get them to eat it: Grate it over mashed potatoes or pasta.
Bananas
Ever-popular bananas are rich in potassium and vitamin B6, and give instant energy, without an ensuing energy low. Bananas also promote muscle growth and brain function.
Get them to eat it: Great for snacks. Or serve them mashed on toast.
