3 Healthy Alternatives Your Kid can Eat instead of Vegetables

“Help, my child doesn’t eat vegetables!”

Oh, the woes of every parent.

We have heard this cry for help time and time again about children refusing to eat, let alone see, a single piece of broccoli (or a ‘small tree’ as they would call it) on their plate so we have a list of alternatives parents should try as a substitute.

According to psychology experts, you should never force your kids to eat their greens. Eating vegetables should be a pleasant experience and not a battle on the dining table. If your child doesn’t want to eat a plate of peas, child experts suggest to let your child try different alternatives to foster good meal diet.

Below are a list of ingredients that provide a variety of nutrients that are available in vegetables but the added benefit of not looking like one.

1. Quinoa

Protein: A rare plant-based protein, it contains all 9 essential amino acids that keeps and builds tissue of your child’s body. Protein is excellent in protecting their immune system from illnesses that is easily caught in schools, tuition classes.

Fiber: Contains insoluble fiber which is great for children’s bowel movement and controlling their blood sugar levels. This will prevent constipation and obesity.

Iron: A deficiency in iron can trigger learning difficulties. Quinoa is regarded as a brain food as its high amount of iron is beneficial for the mental health.

Calcium: Quinoa is high in calcium which is necessary for children to develop strong bones. Plus, it prevents osteoporosis, a disease that is common in Singapore.

The benefits of quinoa are extensive and should be treated as a natural supplement for kids to grow well without any illness or future complications.

2. Lentils & Beans

Like quinoa, beans and legumes are great sources of protein and calcium as well.

Magnesium: Black beans and Kidney beans are great for a healthy immune system. Additionally, magnesium-rich foods support heart health which lowers the risks of heart attack.

Potassium: Few of us receive enough potassium which increases the importance of getting adequate amount. What potassium do is maintain the body’s hydration and electrolyte balance. Moreover, it maintains your heart, kidneys, brain and muscles.

3. Fish

For kids who don’t like veggies, you can substitute it with fish. Although parents are afraid of mercury contamination, there are some fishes that have very small trace amount and are classified as safe for children and even pregnant woman. Some types of fishes that are safe:

Salmon, Anchovies and Sardines

• Filled with omega-3 fatty acids, not only are these fishes good for your heart, it is great for developing brains. This is why children are highly encouraged to include fish in their diet. It is recommended for children to eat 2 servings of fish each week to ensure the brain is developing healthily.
  

By replacing these items into your child’s diet, you are not limiting their nutritional intake. We encourage to include as much on this list so your children reap all the benefits that the food can offer.

If you don’t know where to start, try this recipe which we combined Quinoa with Salmon for the ultimate booster meal.