Within our children’s bodies, a microscopic superhero team known as the microbiome is silently working to protect and enhance their wellbeing. Residing in the gut, these superheroes defend against invaders bringing illness, and to promote a strong immune system. Their mission is to ensure children have more energy, feel strong and are capable to play, learn and grow.
At the Wellbeing Food Co, we’re all about the practicalities of how you nurture healthy, happy children. For us, it all starts with ensuring our children receive the nutrition they need to develop and feed these helpful bacteria.
Here are some of the best tips suggested by experts to encourage a healthy microbiome:
The Superhero Microbiome Diet
Include the Following Foods: Children need a diverse and nutrient-rich diet to support their microbiome. Fibre-rich foods, such as fruit and vegetables like apples, oranges, broccoli and carrots are essential. Legumes (eg. chickpeas, lentils) and whole grains like brown rice are also an excellent source.
Probiotic-rich foods like yoghurt are superhero secret weapons, along with the nutrients found in prebiotics such as garlic and onions. Also, in sources of omega-3 fatty acids found in fish.
Limit Processed Foods and Added Sugars: Minimise the consumption of excessive processed foods and those high in added sugars which upset the balance of gut bacteria.
Keep It Interesting: Encourage children to try a wide spectrum of fruits and vegetables of different colours and protein sources like poultry, eggs, or tofu. Add herbs and spices like turmeric or ginger for flavour, and healthy fats like avocado and olive oil. Variety is key.
Maintain a Consistent Meal Schedule: Establish a regular meal schedule for your child to support the stability and health of the gut.
Encourage Regular Physical Activity: Regular exercise has been linked to a healthy microbiome, so encourage your child to play outdoors. Remember, superheroes are active!
Make Microbiome Fun
If superheroes aren’t your kids’ thing, you could introduce the idea of ‘tiny helpers’ or ‘magical fairies’ in their tummy that need healthy food so these helpers can provide them with the energy. Or perhaps they could pretend they are construction workers building a big, strong castle in their tummies. Healthy foods are the building blocks, and each bite helps make the castle, (their bodies), even stronger.
Or how about creating a “Rainbow Challenge” where children earn points for eating fruits and vegetables of different colours and work towards earning a prize? Better yet, get them involved in creating character names or reward challenges. Whatever you choose, always emphasise the benefits to them of healthy eating.
The Wellbeing Food Co is dedicated to nurturing a healthy microbiome for our children. For dietitian approved meals made by our expert team of chefs, contact us.