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  1. 1. Ginger is a great addition to food, and is used in many dishes to aid digestion and calm nervous tummies.
  2. 2. Desiccated coconut and dried fruits generally contain sulphur dioxide as a preservative. Have a look at the ingredient list on the back of the packet next time. We use sulphur-free dried fruit and desiccated coconut.
  3. 3. Baking powder generally contains aluminium which is not an essential mineral for us humans. That’s why we use baking soda instead.
  4. 4. Carrots are very high in beta-carotene that is converted to vitamin A in the body, an essential nutrient for good vision and healthy skin.
  5. 5. Carrots’ anti-oxidant activity supports healthy heart, liver and skin function. The high amounts of fibre in carrots also maintain healthy gut function.
  6. 6. Spinach is a powerhouse of nutrients, including niacin, zinc, vitamins A, C, E and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, manganese, protein and fibre. In other words, it’s loaded with good things for every part of your body!
  7. 7. Basil is considered one of the most nutritious herbs. Just two tablespoons of basil provide 29% of the daily recommended value for vitamin K, an essential nutrient for blood clotting.
  8. 8. Flaxseed is a major source of omega-3 (alpha linolenic acid) and is converted to anti-inflammatory compounds which may help to protect against a range of diseases, from cancer to heart disease, depression to arthritis.
  9. 9. Rosemary has been used for centuries to improve memory.  Research suggests that it not only improves mood and memory, but there is some evidence that it has anti-cancer properties.
  10. 10. Only ¼ cup butternut provides approximately 13% of your child’s daily folate requirements, and 7% of your child’s daily vitamin B6 requirements.  What’s more, with only a 1 cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.
  11. 11. Honey has anti-microbial and wound-healing properties.
  12. 12. Green beans contain healthy amounts of minerals, which are essential for body metabolism and energy production.
  13. 13. Broccoli is widely studied for its apparent ability to reduce the risk of many cancers and ills of the body. This may be why broccoli has been around and all over the world for the last 2,000 years!
  14. 14. Beetroot is packed with nutrients.  Betacyanin, the pigment that gives beetroot its colour, is an antioxidant, which helps in maintaining healthy blood vessel walls. It’s believed to support optimal blood pressure, and in doing so may reduce the risks of heart attacks and cardiovascular diseases.
  15. 15. Beetroot contains folic acid which is essential for normal tissue growth.  
  16. 16. Beetroot contains the mineral silica, which helps the body to utilise calcium and therefore may reduce the risk of osteoporosis.
  17. 17. Pineapples contain bromelain, and enzyme that may help ease arthritis pain by reducing inflammation.
  18. 18. Pineapples are a good source of vitamin C, which supports a healthy immune system.
  19. 19. Barley has high levels of soluble fibre, which helps the body metabolize fats, cholesterol and carbohydrates, and lowers blood cholesterol levels. Barley is also high in insoluble fibre which promotes a healthy digestive tract and may reduce the risk of colon-related cancers.
  20. 20. Ostrich meat is low in cholesterol, low in fat, rich in protein and iron and a healthy alternative to red meat.
  21. 21. Sweet potatoes are high in vitamin B6 which supports optimal cardiovascular function. They are a source of vitamin C for healthy immune systems and a good source of vitamin D which plays an important role in energy levels, moods, and building healthy bones and teeth.
  22. 22. Fat is an important part of any well-balanced diet. It is recommended that fat make up 35% of the total calories your child eats, equating to about 66g per day for an average 3 year old child, and 90g per day for a 9 year old child. (This depends on your child’s weight, and is only an approximation). See our guide on approximate portion sizes for more information.

  23. 23. Healthy fats should make up most of your dietary fat intake, and includes fat from avocados, nuts and seeds, oily fish and free range meat. For example, ½ an avocado, 10 almonds, or ½ salmon fillet contain about 10g of fat each.




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