Finding meals for your little ones that are both healthy and tasty isn’t always the easiest of tasks, we know just how picky our preschoolers can be! Therefore, sometimes it’s necessary to get a little creative with how to make sure they get their daily dose of nutrients. And a good way to do this is to make use of seeds and nuts. Foods that not only contain a wide variety of vitamins and minerals, but that are good sources of fibre and protein, and aren’t too harsh on the taste buds either!

So before we explore ways you can include nuts and seeds into your youngster's diet, let’s find out a bit more about why they are so good for your child.

What do I need to know about nuts and seeds?

Whether they’re salted, unsalted, raw, dry-roasted, spicy or plain, nuts and seeds are often lumped together when talked about, yet all types of nuts and seeds are unique in their own right with differing nutrients, tastes, textures, origins and culinary uses. Their nutrient and phytonutrient benefits will differ from each type of nut or seed, however they are all antioxidants and plant-based proteins. They are also all ideal for a satisfying snack, as a topper for salads, baked foods, and as a good mix for a variety of other dishes. Every child will like different types of nuts or seeds, but once you’ve found which ones are for them, you simply can’t go wrong!

To clarify the difference between nuts and seeds:

Nuts: Nuts like cashews, Brazils, almonds, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts are all very popular with kids, and all hold significant nutritional value.

Seeds: Seeds like flax seeds, chia seeds, hemp seeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds are also well-liked by children, and also have high nutritional value.

Nuts and seeds are not only a good source of protein, but they’re also generally thought to reduce risk factors for cardiovascular disease.

How many nuts and seeds does my child need?

While the information on this will differ from source to source, the general advice is that having nuts and seeds in small amounts, no matter your age, is for the best, as calories can add up quickly from these foods. Although, the calorie content, fibre, nutrient and fat content will differ depending on the type of nut or seed your child is eating too.

And by small amounts, we mean that children up to 8 years old are advised to have 1½ servings of nuts or seeds per day.

Now, what are some great ways of integrating nuts and seeds into your child’s diet?

How can I include nuts and seeds in my child’s diet?

It might take a bit of experimenting to find out what types of nuts or seeds your preschooler favours. But here are some ideas on different ways that you can include both nuts and seeds into your little one's daily diet:

Add nut butter or chia seeds to a fruit smoothie. Children love the sweet taste of fruit, so if they don’t love the taste of nut butter it will be well hidden!

Breakfast cereals are an easy meal to give your child in the morning. Therefore, this is a good opportunity to sprinkle various nuts and seeds into their routine. Or if they don’t like cereal, try mixing nut butter into their porridge.

Trail mixes are an ideal quick snack. So try mixing together a variety of different nuts and seeds, along with some chocolate and dried fruit to sweeten things up.

Fruit and vegetables such as bananas, apples, and celery always seem to do well when it comes to our little ones. So try serving them with nut butter as a dip.

stir-fries are a well-known family favourite, and a meal you can add tasty nuts like cashews too. If cashews aren’t pleasing to your kid’s taste buds, try sesame seeds instead.

Note: For a small portion of the population, nut allergies are a very serious issue. Nut allergies in childhood are often carried through to adulthood. If you or your child have a nut allergy, it is important to avoid them and consult your doctor for advice.

What role should nuts and seeds have in my preschooler’s diet?

Nuts and seeds can play a beneficial role in your preschooler's diet, providing essential nutrients and contributing to their overall health and well-being.