You must have read and heard everywhere how important nutrition is for children regardless of what age they are. Did you know nearly 1 in 3 children in America is overweight? Parents struggle every day especially when it comes to what kids should eat, questions such as how much does your child need? Is he/she getting enough calcium, iron? Is he/she eating too much fat?
We all know Nutrition is important for child’s physical and mental development. Let’s talk about it for each age group:
Babies
During this stage of life, it’s almost all about the milk — whether they are taking breast milk or formula, or a combination of the two. Breast milk or formula provides practically every nutrient a baby needs for the first year of life. But around six months babies are ready to start solid foods start like iron-fortified infant cereal and strained fruits, vegetables, and pureed meats.
Once you do start adding foods, make sure you add fatty foods as well. In general, you don’t want to restrict fats under age two because a healthy amount of fat is important for babies’ brain and nerve development.
Tremendous growth and development occurs in infants. Approximately 25 percent of an infant’s caloric intake is utilized for growth.
Toddlers & Preschoolers
Toddlers and preschoolers growth occurs in spurts and because of that their appetite comes and goes. Sometime they will be very hungry and other time they wouldn’t want to eat much. This is normal but make sure you as a parent offer them a healthy selection.
Calcium, the body’s building block, is needed to develop strong, healthy bones and teeth. Milk is the best source of much-needed calcium. Children who are allergic to milk or lactose intolerant there are tons of other options out there such as lactose-free milk, soy milk, tofu, sardines, and calcium-fortified orange juices, cereals, waffles, and oatmeal.
Fiber is another important nutrient. Preschoolers can be especially opinionated about what they eat and they love to say “no”. The kids may want to stick to the bland, starchy diet (think chicken nuggets, fries, macaroni), but this is really the time to encourage vegetables, fruits, whole grains, and beans, which all provide fiber. Not only does fiber help in preventing heart disease and other conditions but it helps in digestion and constipation.
Grade-schoolers
This age group is required to eat a variety of foods from each food group to ensure optimal intake of all vitamins and minerals. At the same time, they may face new challenges regarding food choices and habits. School age children decisions about eating are partly determined by what is provided in school, at home, the influences from friends at school, and the media. Poor nutrition affects the potential to benefit from their education. It is very important to attain optimal nutrition which should involve eating three meals a day and two nutritious snacks, as well as limiting the intake of high sugar and high fat foods. The essential nutrients for optimal health are Energy (Carbohydrates), Protein, Essential fatty acids, Iron.
School-aged children grow significantly, but at slower rate so their nutritional needs are high and critical. Other factors that affect nutritional requirements are genetic background, gender, body size and shape.
Research has also shown the effects of deficiencies on the cognitive development of school-aged children so nutrition plays a very important role and has an impact on children’s ability to think.
Preteens & Teens
Adolescence is the time kids start to become conscious of their weight and body image, which, for some, can lead to eating disorders. Parents should be aware of changes in their child’s eating patterns and make family dinners a priority at least once or twice a week.
Calcium is more important than ever during the teen years because the majority of bone mass is built during this time. Encouraging kids to have milk, milk products, or calcium-rich alternatives, should help them get more calcium.
Many people do not address the growing problem of malnutrition in teenagers. The CDC has reported that 20.6% of children aged 12-19 within the US are obese. Three-fourths of the US population is reported to not get the proper amounts of vegetables, fruits, dairy, and healthy oils. Lack of macronutrients and other essential substances our bodies need can leave teenagers feeling fatigued and unmotivated; it can also lead to serious health disorders such as irregular menstruation in females, obesity, hypothermia, anemia, and many other disorders. There are some healthy eating recommendations for teens which can help you as a parent:
- Try to eat 3 meals a day, with healthy snacks.
- Increase fiber in the diet and decrease the use of salt.
- Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so limit that. Whole fruit is always a better choice.
- Eat balanced meals.
- Try to bake or broil instead of fry.
- Always watch (and decrease if necessary) the sugar intake.
- Eat fruit or vegetables for a snack.
- Decrease the use of butter and heavy gravies.
- Eat more chicken and fish.
Don’t forget to Hydrate
There’s no specific amount of water recommended for children, but it’s a good idea to give them water throughout the day — not just when they’re thirsty. Babies generally don’t need water during the first year of life. If your child doesn’t like the taste of water, add a bit of lemon or lime for flavor. Fruits and veggies are also good sources of water. Kids should drink more water when ill, when its hot out or when engaged in physical activity.
Water intake is something that is often overlooked but is particularly important. Being properly hydrated helps your body function at its best. Did you know: water helps keep your body’s temperature stable, it carries nutrients and oxygen to cells, cushions joints, protects organs and tissues.
As I have mentioned before foods you pick play an important role for growth and development as nutrients are the key to any food.
