A member of the cabbage family, this is a superstar vegetable which contains calcium and vitamin K and is great for growing bones. It is also an excellent source of vitamin C which helps the body absorb iron.
Butternut Squash and Sweet Potatoes
These vegetables are high in beta carotene which the body converts to vitamin A. Vitamin A is essential for your child’s eye and skin health. Did you know that a sweet potato is not actually a potato? It’s part of the vegetable family.
Did you know tomatoes are actually a berry? We thought we would include them here anyway as we use it as a vegetable. Tomatoes are actually more nutritious when cooked. The red pigment in tomatoes is called lycopene which is an anti-oxidant. Tomatoes also contain vitamin C so are great for supporting the immune system.
Popeye’s favourite. Packed full of vitamins and one of the best sources of Vitamin K which is important for building strong bones. Spinach is also a source of many other key nutrients including iron, vitamin C and vitamin A.
Carrots are full of carotenoids (this is what makes them orange) which are great for healthy eyes. They are also high in Vitamin A, a key nutrient for good vision and healthy skin.
Peas are bursting with nutrients notably vitamin K, vitamin C and manganese. As vegetables go they are also high in protein which is essential for development and growth.
Red peppers contain plenty of vitamin C to power up your little one’s immune system. They also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.
The humble mushroom might seem plain but these guys pack a nutritional punch. They are a valuable source of dietary fibre, B vitamins and minerals – especially selenium which has been shown to boost the immune system to fight bacterial and viral infections.
These delicious tubers are low in fat and high in fibre and protein. They are also a great source of vitamin C, vitamins B1, B3 and B6, as well as phosphorous which is a key nutrient for energy production.
The unassuming leek has many nutritional benefits. They contain polyphenols, which are strong antioxidants that help fight against the free radicals that can cause many chronic diseases. Leeks are also good sources of vitamins C, B6 (pyridoxine) and K, as well as manganese and iron.
Dairy & Protein
Cheese and Eggs
Cheese is a great source of calcium which is important for the growth and development of your child’s bones and teeth. It is also a source of zinc, and vitamins A, D, E and K.
Eggs are a wonderful source of protein and contain the richest mix of essential amino acids – crucial for children since a balance of them is required for growth and development. Eggs are very nutrient-dense and contain high levels of iron, zinc and B vitamins.
Chicken, beef, pork and lamb are all great sources of protein. Little ones need protein to help their bodies grow and repair themselves. Protein helps to build and repair body tissues including skin, muscles and bones. All of our chicken and meat is British.
Fish is also a good source of protein. Fish such as salmon and pollock, contain Omega 3 fatty acids which are important for brain development and heart function and have even been proven to reduce hyperactivity, ADHD and asthma. Salmon is one of the best sources of Omega-3s, and also contains vitamin A and D. All of our fish is sustainably sourced.