What’s for Dinner?

EAT… GRILLED SALMON WITH MILLET

Fish is a great dinner protein as it’s guaranteed to help your little one settle down to sleep. “Omega-3 fatty acids, found in fatty fish and some nuts and seeds (especially linseed), are already famous for their importance in brain and vision development in children, but new research is showing their importance in managing moods in adults and children, even with disorders such as

depression or bipolar disorder,” adds Amanda. “Two or more servings of cold water fish a week, such as salmon, mackerel, or sardines, will ensure you and your little one are getting enough of these essential fatty acids. This can sometimes be difficult, especially with fussier kids, so alternatively try mixing linseed oil or flaxseed powder into food, or supplementing with Omega-3 capsules with the largest meal of the day.”

EAT… LAMB OR OSTRICH MINCE

“Lamb and ostrich meats are complete proteins, meaning they provide all the essential amino acids little bodies need. Ostrich is high in iron, and surprisingly iron is one of the most common micronutrient deficiencies in children – this can lead to low energy levels and cognitive functioning. These proteins also provide tryptophan, one of the building blocks of protein. Besides being an essential component of serotonin production, as explained above, tryptophan is essential because our bodies cannot make it and so we need to obtain it from food,” says Laura.

EAT… STEAMED SPINACH

Sneak green leafy vegetables, such as spinach or kale, into your child’s meal and you’ll help him feel happier. Zinc and magnesium play an important part in brain development and vitamin B boosts mood. “Spinach is loaded in nutrients that enhance optimal mood health including folate, and zinc,” says Laura. “Folates play a role in the functioning of the serotonin receptors in the brain, which can therefore have an effect on overall mood. Zinc is a micronutrient that plays a role in the functioning of many enzymes working throughout the body. It is found in the neurotransmitters in the brain and can affect the excitability of nerves and functioning of the nervous system.”