No mother can fully control her child’s taste preferences. Despite constant efforts to provide healthy and nutritious meals, children often reject certain foods—even those that are highly beneficial, like avocado. Although creamy and subtly sweet, many children dislike its texture or flavor.
Fortunately, there are simple tricks and food pairings that can help your child accept avocado, especially in the evening, to promote calm and continuous sleep. Nutritionist and pediatric sleep consultant Dr. Azhar Abdullah shared the following three effective methods with Sayidaty & Your Child:
Health Benefits of Avocado
Avocado, often classified as a fruit or a vegetable, is eaten raw and adds variety to meals for both children and adults. Its rich content of folate (Vitamin B9) supports brain and mental health, improves memory and concentration, and can even aid individuals with mild depressive symptoms (under a doctor’s guidance).
For children, avocado provides:
Healthy fats that aid nutrient absorption, support cell and muscle development, and help maintain fullness.
Vitamins B6, E, C, K, and folate, which boost immunity, brain function, and energy levels.
Iron and carotenoids, which help produce red blood cells and act as antioxidants.
Calcium and potassium, which strengthen bones and teeth.
Avocado can be introduced from six months of age when starting solid foods. Serving avocado early helps children get accustomed to its flavor and texture while benefiting their physical and cognitive development.
Tips to Help Children Accept Avocado, Especially in the Evening
1. Mix Avocado with Sweet Potato
Many children reject avocado due to its slippery texture. Pairing it with mashed sweet potato balances texture and naturally sweetens the dish.
Sweet potato is also rich in fiber, Vitamin C, Vitamin E, and beta-carotene, which support digestion, immunity, and eye health.
Gradually combine equal portions of sweet potato and avocado until your child accepts the flavor. This mixture can be added to sandwiches or served as a side dish.
2. Mix Avocado with Yogurt
Yogurt is soft, easy to swallow, and generally well-liked by children. It’s rich in protein, probiotics, and Vitamin D, promoting digestive health and overall wellness.
Combining yogurt with avocado can enhance a calming effect, ideal for evening meals.
The healthy fats in avocado and protein in yogurt signal satiety to the brain, helping your child relax and fall asleep faster.
3. Mix Avocado with Banana
Both avocado and banana can be eaten raw. Mash half a banana with half an avocado for a smooth, naturally sweet blend.
Banana is rich in magnesium, potassium, and tryptophan, which relax muscles, calm the nervous system, and promote production of melatonin, the sleep hormone.
This combination also provides fiber and healthy carbohydrates, keeping your child full through the night and reducing midnight wake-ups due to hunger.
By using these simple food pairings, mothers can help children enjoy avocado, boost brain health, support immunity, and promote a calm, restorative sleep, all while gradually introducing them to a nutrient-dense food they might otherwise avoid.
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