Although nutrition requirements vary by age, there are a few healthy constants that will remain throughout our lifespan - colorful fruits and vegetables that are rich in antioxidants and fiber, whole grains, healthy omega-3 fatty acids found in nuts, seeds, fatty fish and oils, and lean protein sources. What varies by age are nutritional and calorie requirements for optimal growth, tolerance of new flavors and textures, and what tasks are appropriate to help with in the kitchen.
Engage Your Child in the Cooking Process
Did you know that helping to cook and prepare foods can increase comfort around new foods, flavors and textures and discourage picky eating tendencies in children?
Cooking Activities for Ages 2-3
- Dry lettuce and other veggies in a salad spinner
- Putting silverware away from the dishwasher
- Stirring foods that aren’t hot
- Shaking salad dressing
- Mashing potatoes
Cooking Activities for Ages 4-5
- Setting the table
- Peeling carrots
- Cutting bananas with a butter knife
- Breaking eggs
Cooking Activities for Ages 6-7
- Pouring liquids
- Measuring ingredients
- Slicing and scooping avocados
Cooking Activities for Ages 8-9
- Using a can opener
- Scooping muffin batter into pans evenly
- Making sandwiches and wraps
Cooking Activities for Ages 10-Teenagers
- Chopping and skewering foods
- Using the oven and stove
- Following recipes on own
Optimal Nutrition for Healthy Brain Development
As our children grow and become more active, it is important to increase calories. For optimal health and growth we want those calories to come from nutritionally dense foods rather than empty calories from sugary, processed foods. Keep an eye on foods and portions over the course of the week as it is normal for hunger and appetite to fluctuate from day to day.
Although some of the key factors we want to promote in our diet remain the same, children accept foods differently as they grow older, increase their comfort level with new flavors, textures and smells and develop their fine motor control that leads to independence with eating.
Infant and Toddler Nutrition
For infants, we want to start with small portions of purees and soft foods that they cannot easily choke on and build from there. Keep in mind that sensory play is a great opportunity to build familiarity and comfort with foods, even if they aren’t eaten. Playing with foods still provides exposure to the texture, temperature, and smell of the food. For toddlers, it is important to make foods fun and appealing. One way is to incorporate fun shapes that they recognize. You can use cut-outs to cut fruits and veggies, create animal faces with different foods, and even simply create fun names for the foods they eat. Examples include ants on a log, x-ray vision carrots, or a hulk green smoothie. Toddlers love to pick up food with their fingers, and they may enjoy having a mini buffet out of a muffin pan or ice-cube tray. You can also use easy store-bought fruit and veggie pouches to sneak in additional nutrients throughout the day. Tip: Keep portions small, especially with new foods, to prevent kids from feeling overwhelmed. Remember to still encourage rather than discourage play with food at this age! Similar to infants, touching and exploring food with your hands is a sensory-exposure experience that is beneficial to the brain and development.
Teen Nutrition
Try a homemade shake or smoothie for teens and tweens who want something on the go. You can create homemade meals similar to fast food options with a healthier twist. Examples include homemade french fries, chicken nuggets, or having a “build your own burger night”. Have them participate in the kitchen with meals to feel involved and develop healthy habits. For picky eaters, continuous exposure is extremely important to help them gain comfort and familiarity with new foods they previously disliked or were not willing to try.
To help children and adolescents reach their maximum potential it is important to continue to try new health foods to promote healthy habits. Processed, sugary foods are linked to attention/focus disorders and brain inflammation. By including fruits, vegetables, whole grains, healthy fats and lean protein we can help reduce inflammation and promote a healthy brain and cognition.
About Balance 360 Nutrition
Balance 360 nutrition focuses on research-backed recommendations to optimize brain health, development, and performance. By providing education and support around our pillars of nutrition, we empower you to set a foundation for a brain-healthy lifestyle. Through one-on-one meetings with our nutrition experts, we meet you where you are and help you set realistic, achievable goals to elevate your brain health.
Our primary areas of focus consist of fuel, hydration, and reducing systemic inflammation. Fuel provides our bodies and brain with the nutrients needed to function at an optimal level. Proper hydration affects every cell in our bodies. We work to identify and minimize common dietary drivers of inflammation, including added sugars, ultra-processed foods, dyes, and artificial sweeteners.
