The first three years of life represent a unique period of opportunity to provide your child with a strong nutritional and immunological foundation.

Giving your child a diverse range of nutrient-dense foods alongside breastfeeding is the ideal way for them to get all the essential micronutrients required for optimum growth and development.

Make a rainbow on your child’s plate

Different coloured fruits and vegetables contain different nutrients. That’s one reason to encourage your child to eat a variety of different fruits and vegetables each day as well as a good selection of whole grains. Here are a few examples:

  • Fruits: bananas, apples, strawberries, pears, oranges, melons, etc.
  • Vegetables: cooked spinach, carrots, peas, or sweet potatoes
  • Whole grains: whole grain bread.
  • Meats: soft, small pieces of chicken or fish and eggs.
  • Dairy:pasteurized yoghurt or cheese.

Choosing foods to boost your child’s immune system

Your child needs lots of essential vitamins and minerals to build a strong immune system.

 

Micronutrient Role Micronutrient rich food source

Vitamin A

Support healthy eyesight and immune system functions

Milk, eggs, meat and orange fruit and veggies like carrots and sweet potatoes

Vitamin B6

Supports red blood cell production6

Wholegrain foods, vegetables and nuts, meat, fish6

Vitamin B12

Supports red blood cell production and promotes growth6

Meat, fish, eggs and milk6

Vitamin C
  • Helps fight infections6
  • Helps iron absorption from food6

Oranges, berries, papaya, tomatoes, sweet potatoes, broccoli, cabbage, dark green leafy vegetables

Vitamin E
  • Strengthens the immune system6
  • Helps with the development of healthy skin and eyes6

Sunflower seeds and nuts6

Folic acid

Forms new blood cells6

Green leafy vegetables, legumes and wholegrain breads6

Zinc
  • Supports wound healing and immune system function6
  • Decreases diarrhoea and risk of respiratory infection5

Meat, chicken, seafood, milk, seeds, tofu and wholegrain cereals6

Iron

Helps red blood cells carry oxygen through the body7

Eggs, chicken, tofu, beans and lentils, dark green leafy vegetables7

 

Healthy eating pattern your child adopts now will help promote healthy habits in the future.

Reference

  1. UNICEF. What is the role of nutrition? [Internet] [Updated May 26, 2012]. Available at: https://www.unicef.org/nutrition/index_role.html. Accessed on Mar 4, 2020.
  2. UNICEF. Micronutrients [Internet] [Updated Jun 7, 2018]. Available at: https://www.unicef.org/nutrition/index_iodine.html. Accessed on Mar 4, 2020.
  3. The State of Queensland (Queensland Health). How to get your kids to eat fruit and veggies [Internet] [Updated Oct 16, 2019]. Available at: https://www.health.qld.gov.au/news-events/news/how-to-get-your-kids-to-e.... Accessed on Mar 4, 2020. 
  4. Cleveland Clinic. 5 Ways to Boost Your Child’s Immune System for Life [Internet]. Available at: https://health.clevelandclinic.org/want-boost-childs-immune-system-5-tips/. Accessed on Mar 4, 2020. 
  5. Centers for Disease Control and Prevention. Micronutrient Facts [Internet]. Available at: https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/.... Accessed on Mar 4, 2020. 
  6. Vitamins and minerals [Internet]. Available at: https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamin.... Accessed on Mar 4, 2020. 
  7. Centers for Disease Control and Prevention. Iron [Internet]. Available at: https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-mineral.... Accessed on Mar 4, 2020. 
  8. Centers for Disease Control and Prevention. Foods and Drinks to Encourage [Internet]. Available at: https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks.... Accessed on Mar 4, 2020.