How do you get kids to eat fish?
Shocking numbers of British children are missing out on essential nutrients because they don’t eat enough fish. Here's how to buck the trend.
Fish isn’t the dish for us
The British Nutrition Foundation (BNF) surveyed 27,500 children to conclude that over 80% of five to 16-year-olds in the UK don’t eat the two recommended portions of fish per week. And only half of 11 to 16-year-olds knew how much fish they should be eating, with nearly 20% of those respondents admitting to never eating fish at all.
Karen Galloway of Seafish, the UK seafood authority which supports the BNF, said that the situation was serious: “These findings back up other research which shows that people of all ages are missing out on some of the essential nutrients and long-term health benefits that seafood provides.
It is absolutely vital that children, young people and their families understand the importance of seafood as part of a healthy, balanced diet."
The benefits of seafood to children are overwhelming. The components found in fish (including omega 3, iron, B-vitamins and iodine) can help kids reach their full height; make their bones strong; keep their skin healthy; help their muscles to develop properly; and encourage brain development. Scientists have even found that eating seafood can lower the risk of depression in teenagers.
Last week the BNF and Seafish ran a Healthy Eating Week scheme across more than 3,200 schools, helping 1.2 million children learn valuable lessons about healthy eating, cooking and where foods come from.
Top fishy tips
But what can you do at home to get your kids eating more fish? It’s a tricky business (harder than getting them to eat broccoli, some say) because of its alien texture and smell. Here are some top tips to give you a helping hand…
1. Fiona Faulkner, author of 25 Foods Kids Hate…and how to get them eating 24, says: "The idea of fish can be very off-putting to some kids, so my best advice is to start them young - with lots of seafood as well as fish based dishes. That way seeing fish in its whole form isn’t off-putting later in life."
2. For young children, it might be an idea to give each fish a whimsical name… so, ‘pink fish’ for salmon, or ‘curly wurlys’ for prawns (note: prawns aren’t recommended for children under the age of six months). That way fish is more exciting to eat, and could be something which your child associates with fun.
3. It’s all about appearances with kids. The more exciting a plate of food looks, the more likely they are to eat it. Anything skewered on a stick should work, and it’s a good idea to surround a piece of fish with colourful foods such as sweetcorn and tomatoes to make it look more attractive. We love the 'Iron Man' presentation idea (main picture), the wonder of which disguises the secret pile of tuna underneath.
4. Lovefood Editor Andrew’s top tip: mix fish with mashed potato. It makes the texture easier to deal with, and you can sneak large quantities of fish in mash. A little cheese in the mix should help the medicine go down, too. As Fiona Faulkner says, "if in doubt, add cheese!"
5. Chuck a few anchovies on top of a pizza then disguise them under a blanket of extra grated cheese. They’re a great source of calcium and are likely to go un-noticed.
6. Cover it in breadcrumbs. The best way to get kids eating a fillet of fish is to coat it in breadcrumbs first, for a bit of a boost. It needn’t be deep-fried – just breadcrumb your fillet, then shallow fry it until golden in a wide pan.
7. Another gem from Fiona Faulkner: "I reckon cod and halibut are two good starter fishes – and frankly if you live near the sea, you’d do a lot worse than to take your kids to a chippy and eat whatever’s battered and available to-go, tearing them off strips of fish, with plenty of chips too."
And of course, the most important thing to do is lead by example - no kid will eat their fish up if you don't have to do the same. Plus it's a good way to ensure that you too are getting those all-important two portions of fish a week.
How do you get your kids to eat fish? Or do they like it anyway? Talk to us in the comments box below…
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