Nutrition is an area that causes many parents great concern and as a parent you want the very best of everything for your child. What your child eats today plays a significant role in their future health and well being.
In the following article I will focus on nutrition and nutritional supplementation. Good nutrition is essential to a child’s ability to concentrate, learn, play and grow.
Childhood is a time of tissue development. The formation of new cells and tissues is fueled primarily by the nutrients that come from a child’s diet. At this stage children lose their baby fat, muscles start to firm, their bones increase in length and become denser. On the inside your child’s organs are also developing. This is not a time to risk being low in any essential nutrients. (Parents can use children’s supplements to make sure their child receives sufficient nourishment every day).
The Foundations of a Healthy Diet (after 1 year)
A healthy diet for your child is comprised of 5 major food groups. A variety of all these food groups are needed for growth and optimal health. Infants and toddlers grow at a faster rate than older children and therefore their serving requirements will differ.
GROUP 1 – Bread, cereal, rice and pasta group
Children should consume at least half of their daily intake from this group. This group is very high in complex carbohydrates which supply energy and other nutrients. Your child will need about 6 servings per day depending on their age.
1 Serving = ½ cup rice, pasta, cereal 30g cold cereal
1 slice bread 3 rice cakes
1 roll or muffin 2 crackers
GROUP 2 – Fruit and vegetable group
Fruit and vegetables provide vitamins and minerals needed to perform many important body functions. Ideally vegetables should be steamed, lightly cooked or eaten raw. Avoid boiling vegetables as many of the essential vitamins will end up in the water. For maximum nutritional value it is best to eat fruits raw. Wash all fruit and vegetables well before serving. Your child will need 4 servings per day depending on their age.
1 Serving = ½ cup canned fruit ½ cup cooked vegetables
1 piece of fruit ½ cup chopped raw vegetables
¾ cup fruit juice ¼ cup dried fruit1
1 cup raw leafy vegetables (eg lettuce)
GROUP 3 – Dairy group
Dairy products (eg milk, cheese, yoghurt) offer an important source of calcium, vitamin D, and protein. Vitamin D helps the body absorb calcium for healthy bones and teeth. Your child needs between 2 and 4 servings per day.
1 Serving = 1 cup yoghurt 1 cup milk
45g cheese
GROUP 4 – Protein group
This food group consists of meat, poultry, fish, beans, eggs and nuts. Protein repairs and maintains body tissues, produces enzymes, antibodies, hormones and haemaglobin which carries oxygen to the cells. Your child’s protein should come from a combination of animal sources (meat, poultry and fish) and plant sources (beans and legumes). Your child will require 2-3 servings per day.
1 Serving = 30g meat, fish, poultry 1 egg
2 Tablespoons peanut butter ½ cup cooked beans
GROUP 5 - Extras (fats, oils and sugars)
Fats and oils are important for body functions and an excellent source of energy. Several fatty acids are essential for growth but should be used sparingly. Fats help the body to absorb vitamins A, D, E, K and beta-carotene.
Plant fats (olive or sunflower oil) are better than animal fats (butter). It is important to note that fats should not be restricted in children less than 2 years. At this age the developing brain and other organs need adequate amounts of fat for healthy growth.
Sugars (which are carbohydrates) are easily digested and quickly absorbed into the blood stream where they offer quick energy. Remember that sugar contains little nutritional value and when eaten too often it can displace other valuable nutrients – use sparingly.
Now you can see why good nutrition is essential to a child’s ability to concentrate, learn, play and grow. Your child’s body uses vitamins and minerals for an incredible assortment of functions. If your child consumes balanced meals every day they would probably get most of the nutrients that they need. However children do not always eat right. Many children have small appetites and may fill up on their favourite ‘junk’ foods ignoring other foods completely. It is often difficult to get children to eat many of the vegetables they need. A child’s preference for sugary snacks and the abundant supply of processed foods available today you can see why children may not get the balanced nutrition they need.
There are various companies that have created chewable and liquid multivitamins that address a child’s special nutritional needs. By adding these supplements to you child’s daily diet you are giving your child the nutritional insurance they need for optimal health and proper growth. They have been designed to supply the essential nutrients that may be missing from a child’s diet. Please read all labels and keep out of the reach of children. Remember supplementation does NOT replace a healthy diet.
There are many other nutritionally balanced powdered products on the market today. Nido, Nespray Junior, Pediasure, Nutren Junior, Nan No 3 , Infacare No 3, Promeal are some examples of nutritious milk drinks that are rich in energy and nutrients to meet the increased requirements of the growing and active child.
Prebiotics help the friendly bacteria to maintain a healthy environment in your child’s intestines thus contributing to healthy digestion. When your child has episodes of diarrhea or is taking a course of antibiotics prebiotics should be introduced into their diet. (eg Inteflora and L-reuteri or yoghurt containing AB culture)
Even though supplementation plays a role a healthy diet should be emphasized.
As we know breakfast is the most important meal of the day but this is the meal that most people miss due to a number of reasons.
While balanced meals and supplements provide the nutritional balance for physical development other factors are just as important.
Exercise increases co-ordination while strengthening and stretching muscle tissue. Exercise is good for the heart, improves circulation and promotes restful sleep. Interactive play builds social skills.
Sleep is another important factor for optimal health. A nurturing environment at home is absolutely critical in building confidence and self-esteem. The patience, understanding and love you give will nourish your child’s curiosity and creativity.
With balanced nutrition, exercise, rest and lots of love you are providing the essential ingredients for raising your child.
“Give your child roots to ground him and wings to fly”
|
Nutrition in Childhood - A Time of Growth
