by Hannah
Registered Nutritionist from the UK & Co-Founder of The Nutrition Project
Hello, supermoms and dads of Malaysia!
Are you ready to unlock the secret weapon to boost your child’s health and performance in school? You might be surprised to learn that this magic ingredient is right in your kitchen – VEGGIES!
DID YOU KNOW? Children who eat breakfast tend to have better memory, higher grades, and better attendance and punctuality. According to a study published in the Journal of School Health, students who ate breakfast had 17.5% higher scores in maths tests and were 20% more likely to graduate from high school.
As a registered nutritionist based in Kuala Lumpur, I’ve seen the incredible benefits of incorporating more vegetables into children’s diets. Malaysian diets tend to lack vegetables and be increasingly focussed on high sugar, high fat foods. The result is a high incidence of Type 2 Diabetes, hypertension and obesity. By focusing on introducing more veggies into your kids’ diets you can help them reduce the risk of developing all these chronic diseases, as well as improving their daily mood and energy!
Let’s dive into how these nutritional powerhouses can support your child’s development and share some practical, fun tips to make veggies an appealing part of their daily routine.
The Nutritional Powerhouse of Veggies
Vegetables are packed with essential nutrients that support both brain and body. They are rich in vitamins, minerals, fibre, and antioxidants that play a crucial role in maintaining good health.
- Vitamins and Minerals: Vegetables provide essential vitamins like A, C, and K, as well as minerals such as potassium and magnesium. These nutrients support immune function, bone health, and muscle function.
- Fibre: High-fibre veggies aid digestion, prevent constipation, and help maintain a healthy weight by promoting a feeling of fullness.
- Antioxidants: These compounds help reduce the risk of illnesses, ensuring they grow up to be healthy and happy in all that they do.
The good news? Choosing local veggies that are in season is fairly cheap. It’s definitely a much cheaper solution than paying for healthcare and medications every time they pick up the latest round of flu from their friends at school!
Veggies and Mental Health
We now know that eating well isn’t just about our physical health, but very closely linked with mental wellbeing too! A diet rich in vegetables can have a significant impact on a child’s cognitive function and emotional well-being.
- Improved Concentration and Memory: Certain veggies, like leafy greens, are high in folate, which supports brain health and cognitive function. Omega-3 fatty acids, found in vegetables like spinach and Brussels sprouts, are crucial for brain development and function.
- Mood Regulation: The nutrients found in vegetables help produce neurotransmitters like serotonin and dopamine, which regulate mood and reduce the risk of anxiety and depression.
DID YOU KNOW? 90% of serotonin (our happy hormone) is made in our gut! That means in order to maximise our happiness, we need to focus on feeding our bodies the right foods!
Veggies and Physical Health
Regular consumption of vegetables contributes to a strong and healthy body, enabling children to perform better in physical activities and sports.
- Weight management: The high fibre content of veggies help us to feel fuller more quickly, preventing overeating and weight gain
- Energy Levels: Vegetables provide a steady source of energy, helping children stay active and alert throughout the day.
- Strength and Immunity: The vitamins and minerals in vegetables support muscle function, bone health, and immune system strength, reducing the risk of illness and improving overall physical resilience.
Obesity is one of the biggest contributing factors to diseases like Type 2 diabetes, hypertension and heart disease which are so common in South East Asian populations. Encouraging your kids to eat more veggies now can help to create a lifelong habit that will prevent them from becoming obese and suffering from chronic conditions.
Tips to Encourage Veggie Eating
But it’s not always that easy right?!
Let’s think of some creative ways to encourage your kids to embrace veggies!
- Involve them in the process
Ask them to choose the types of veg they want to add to the shopping list this week. You could even make it into a challenge and ask them if they can choose 5 different colours of vegetables; different colours represent different micronutrients!
Encourage them to prepare and cook with you. There are many different delicious ways to cook vegetables…roasting, sautéing, adding herbs and spices, baking in tomato sauce…get them excited about these different methods and flavour combinations!
- Make veggies fun
Arrange vegetables in fun shapes or create colourful veggie faces on plates. How about a cucumber crocodile or a carrot lion? You can let them create their own veggie masterpiece before eating.
- Lead by example
Show your kids that you are also excited about the different ways in which we can cook and enjoy veg. Demonstrate that you prioritise veg by consuming it first from your plate and consciously enjoying it.
And if this doesn’t work?…
We can hide veggies in food with a few different creative ideas!
- Puree vegetables and add them to soups
- Blend them into curry sauces
- Incorporate finely grated veggies into foods like pancakes, roti, omelettes or meatballs.
Vegetable intake IS super important; it has the power to improve their concentration and physical performance beyond belief! It may be hard to create these habits initially but stick with it and try every option and many different recipes until you find what works for YOUR FAMILY.
Meet Hannah
Hannah is a Registered Nutritionist from the UK, professionally accredited with the leading nutrition association (AfN). She achieved a first class honours degree in Nutrition, Diet & Lifestyle and went on to study a Masters degree in Sports & Exercise Nutrition.
Hannah runs a business called The Nutrition Project whose mission is to raise the profile of nutrition in South East Asia. The Nutrition Project’s aim is to help women to eat well, feel great and create a healthy lifestyle that they enjoy. Whether your goal is to gain energy, lose weight or learn how to fuel their body, we are proud to help everyone find nutrition solutions that work for them.
Hannah’s passion for sport and family nutrition has led her to work in collaboration with the Nicol David Organisation, founded by record-breaking Squash World Champion, Nicol David, to bring health education to underprivileged families in Malaysia. This is one of the most exciting ventures of her career so far!