From The Straits Times    |

Children who sample a wider array of foods tend to develop a more adventurous palate when they grow up and are more likely to enjoy exploring different cuisines. This greater variety also means they take in more nutrients, says Susie Rucker, a nutritional therapist at Body With Soul, a holistic healthcare centre. Here’s a guide to give you some idea of when and how to get them started.

FROM TWO YEARS OLD

Fermented foods: Susie says that foods like sauerkraut, kimchi, tempeh, natto and miso help to “ground” a young child’s palate. “Many studies have been done on this – kids who have been weaned on these foods have more adventurous palates and are even less likely to have dental issues. Plus, the bacteria in fermented foods balance their gut flora and improves digestion.” Try pan-fried tempeh in a salad, miso soup with noodles, or a side of kimchi with steamed rice and fish.

Smoked salmon: Give them wild Alaskan salmon, which is safer and healthier than the farmed variety, says Benita Perch, a naturopathic physician from the Integrated Medicine Institute in Hong Kong. Smoked salmon is good in sandwiches or omelettes.

Avocado: You may have given this to your baby as one of his first foods. If he didn’t like it then, try to introduce it again now. It’s a source of healthy fats, which are essential for brain development, and is packed with vitamins and minerals. Serve it mashed, cubed or sliced, on its own or as a sandwich spread.

FROM FIVE YEARS OLD

Raw seafood like sashimi and oysters: These are high-protein foods that contain good amounts of nutrients, including healthy fats. Just make sure they are super-fresh, to avoid food poisoning and infection. If your child can’t eat sashimi, offer him a sushi roll that also contains rice, seaweed and vegetables.

Spicy foods like chilli, curry, hot mustard and wasabi: Most young kids like spicy food, says Benita. Let them try a little at a time and see how they take it. Of course, if they complain of stomach upset after, then they might be sensitive to them.

Century egg: These traditional preserved eggs have a strong odour that may make them unappetising, so introduce them in small portions.

FROM EIGHT YEARS OLD

Beef carpaccio or steak tartare: Again, be careful about food poisoning and infection, and make sure the raw meat is of a good quality and extremely fresh.

Crustaceans: Teach your kids how to crack open their own crab or lobster, and they will have more fun eating it. Some kids are allergic to these foods so watch out for adverse reactions, says Benita.

Cured meats like prosciutto and salami: Some of these meats are loaded with salt (plus they are high in fat) so don’t let your kids eat them every day. Use it as a topping on pizza or omelettes, or put a few slices in sandwiches. Only buy good-quality cured meats – they are worth the money as a little goes a long way.

Tea: Coffee should not be given to kids due to its high caffeine content, says Susie. But if your child likes green tea or iced tea, it’s okay to let him have it, provided it’s not too often and the drinks are not loaded with sugar.

This article was originally published in Simply Her May 2014.