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Fresh food for kids keep children healthy

An apple a day keeps the doctor away

October 13th, 2017

How to keep children healthy this Spring

With a severe flu epidemic racing around the country this Spring, all parents and child care centres are on the lookout for any signs of illness in our children.     To ensure we give our kids the best chance of resisting and/or recovering from illness, we need to maintain a balanced diet of fresh fruit and vegetables, protein and essential vitamins and minerals.   The old saying ‘an apple a day keeps the doctor away’ has never been more appropriate than it is at the moment so that we can keep children healthy.

Vitamin C:  

Kids need vitamin C to build strong bones, form and repair tissues throughout the body and to produce red blood cells. This vitamin also helps to boost the immune system so that children can resist illness and it assists the body with iron absorption. Fresh fruits provide the body with vitamin C.  It is a good idea to make sure there is always fresh fruit available for kids to snack on.

The B vitamins:

The B-group vitamins help the body to use fuel from carbohydrates, fat and protein. Other B-group vitamins help cells to multiply by making new DNA.    The body has a limited capacity to store most of the B-group vitamins (except B12 and folate, which are stored in the liver). A poor diet can lead to B-group vitamin deficiency so it is important that these vitamins be eaten regularly.    Diets should include a balance of wholegrain cereals, leafy green vegetables, milk, yoghurt, cottage cheese, eggs, good quality meat, chicken and fish, cauliflower, legumes and mushrooms and of course adjusted to allow for allergies and intolerances.

Vitamin D:

Another crucial vitamin to keep children healthy is vitamin D. It helps with bone and tooth development by enabling the body to absorb calcium and other minerals. Also, it supports cell growth, production of insulin and the immune system. While the body manufactures vitamin D with proper sun exposure, the use of sunscreen today lowers the body’s ability to produce sufficient amounts of it. Fortified dairy and other products, certain fatty fish and egg yolks are examples of foods that provide vitamin D.


The mineral calcium is vital for developing strong teeth and bones, helping the blood clot for wound healing and supporting the proper functioning of muscles and nerves. Dairy products, calcium-fortified orange juice, whole grain products and green leafy vegetables are some of the food sources of calcium.


Zinc supports the immune system, plays an important role in metabolism and promotes normal cell growth. Shellfish, poultry, red meat, whole grains, beans and dairy products will supply this mineral to children in effective quantities.


This mineral is crucial for the body’s production of haemoglobin, which is the red substance in the blood that carries oxygen to the various areas of the body. A deficiency in iron leads to anaemia and can cause in weakness and fatigue. Seafood, red meat, poultry, legumes and green leafy vegetables are top sources for this mineral.

Keep children healthy with Hearty Health:

Hearty Health provide balanced freshly cooked meals to children in child care daily to keep children healthy.  If you would like more information on the delicious and nutritious Hearty Health menu and how it provides the necessary vitamins and minerals for your children, call us on 1300 728 762 or contact us here.

Hearty Health
P:  1300 728 762
E:  info@heartyhealth.com.au

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