Brenda Khan
Ensuring that children receive the right nutrition is essential for their growth and development. A child's diet should be rich in nutrients and include a variety of food groups. Young children, especially those under two, require energy-dense foods such as fats and whole milk, while older children can benefit from a balanced diet that includes lean proteins, whole grains, fruits, and vegetables. Breastfeeding is ideal for infants in their first 4-6 months, providing optimal growth and development. As children grow, they need adequate amounts of vitamins and minerals, including vitamin A, vitamin D, calcium, and iron, which can be obtained from dairy products, starchy foods, and a variety of fruits and vegetables. However, it is important to be mindful of their caloric intake and ensure they maintain a healthy weight through physical activity.
| Characteristics | Values |
|---|---|
| Nutrient-dense | Vitamins, minerals, protein, carbohydrates, fats, fiber, and water |
| Variety of food groups | Starchy foods, fruits and vegetables, meat, fish, and other sources of protein |
| Macronutrients | Energy source |
| Micronutrients | Biochemical reactions |
| Water | 3 liters per day for women; 3.7 liters per day for men |
| Calories | Enough to maintain a healthy weight for height and build |
| Physical activity | 60 minutes per day for children ages 6-17; 3 hours of active play for preschoolers |
| Whole grains | Whole-grain/high-fiber breads and cereals |
| Fruits and vegetables | Served daily with at least one fruit or vegetable per meal |
| Fish | Introduced and served regularly, avoiding commercially fried fish |
| Dairy | Fat-free and low-fat dairy foods, such as milk and yogurt |
| Breastfeeding | Ideal nutrition for the first 4-6 months after birth, with a transition to other sources of nutrients beginning at 4-6 months |
| Juice | Introduced at 6 months and limited to 4-6 ounces per day |
| Overfeeding | Children should not be forced to finish meals if they are not hungry |
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Nutrient-dense meals
Include Various Food Groups
Children's meals should comprise a variety of food groups to ensure they receive a diverse range of nutrients. This includes incorporating starchy foods and carbohydrates, such as bread, cereals, potatoes, and pasta, which provide energy, nutrients, and fibre. Additionally, include lean proteins, whole grains, fruits, and vegetables in their diet. While it can be challenging to cater to individual preferences, as in the case of Zander and Zoe, offering a range of nutritious options can help ensure they receive a well-rounded diet.
Healthy Fats
Fats are essential for children's brain and nerve growth, metabolism, and vitamin absorption. Aim for 30% of their overall diet to consist of fats, mostly unsaturated. Good sources of healthy fats include breast milk for infants, vegetable oils like olive or safflower oil, and proteins such as fish or chicken for children over two. The fatty acids found in salmon, flaxseed, or walnuts are also beneficial for overall health.
Dairy and Calcium
Dairy products are an important source of calcium, which is crucial for bone health. Children aged 1-8 need 2 cups of milk or its equivalent daily, while those aged 9-18 need 3 cups. Offer full-fat dairy options to children under two, such as whole milk, full-fat yoghurt, and cheese. After age two, gradually introduce lower-fat dairy products, but be mindful that skimmed or 1% fat milk may not provide enough fat for children under five. If your child has an allergy or intolerance to dairy, consult a healthcare professional for suitable alternatives, such as unsweetened calcium-fortified milk alternatives.
Vitamins and Minerals
Vitamin A is essential for healthy skin, eyes, and infection resistance. Include vitamin A-rich foods in your child's diet or consider supplements if their diet lacks this critical nutrient. Vitamin D is also important for bone health and can be found in dairy products, fortified cereals, and through exposure to sunlight. Iron and folate are other crucial nutrients, especially during a child's early development.
Caloric Intake
While calories are essential for energy, it is crucial to offer only enough calories to maintain a healthy weight for your child's height and build. Avoid overfeeding, and allow children to self-regulate their caloric intake. Encourage physical activity to maintain a balanced energy intake and expenditure.
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Lean proteins
Protein is known as the "'building block of life' as it is vital for the growth and repair of tissues. Lean proteins, in particular, are beneficial for growing children as they provide these benefits without the added fats found in other protein sources. They are essential for building muscle, supporting neurological development, and maintaining healthy skin, hair, and nails.
There are various sources of lean protein, both animal-based and plant-based. Animal-based lean proteins include poultry like chicken and turkey, fish, and lean cuts of beef and pork. When selecting beef or pork, look for cuts with the words "loin" or "round" in the name, as these are from less fatty parts of the animal. You can also trim the excess fat before cooking to further reduce fat intake. Plant-based lean proteins include legumes, tofu, tempeh, and certain grains. Tofu, for example, is a versatile plant protein that provides all the essential amino acids.
Incorporating lean proteins into a child's diet can regulate their appetite and prevent overeating. This is because proteins take longer to digest than carbohydrates, leading to a prolonged feeling of fullness. Lean proteins also play a crucial role in energy production and metabolism. They require more energy for digestion and absorption, boosting metabolism and providing sustained energy levels for children's natural curiosity and activity.
By including lean proteins in their meals, parents can ensure their children receive the necessary nutrients for optimal growth and development, setting the foundation for a lifetime of good health.
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Whole grains
The B vitamins found in whole grains, including thiamin, riboflavin, and niacin, are crucial for energy release from proteins, fats, and carbohydrates, as well as for a healthy nervous system. Iron, another component of whole grains, is essential for carrying oxygen in the blood. Whole grains also supply copper, zinc, antioxidants, and phytochemicals, all of which contribute to a healthy body.
It is recommended that children consume three servings of whole grains per day. This can include whole-wheat bread, pasta, crackers, and cereals with sufficient fibre content. When purchasing whole grain products, look for the phrase ""100% whole grain" or the "Whole Grain" stamp to ensure you're getting the full nutritional benefits. Be cautious of products labelled "multi-grain" or "honey wheat," as they may not be purely whole grain.
To incorporate more whole grains into your child's diet, substitute refined grains with their whole grain counterparts. For example, replace white bread, pasta, and rice with their whole grain versions. You can also experiment with different types of grains like quinoa, farro, or bulgur. Additionally, involve your children in the kitchen by encouraging them to help prepare meals with whole grains, such as pancakes, muffins, or banana bread. They might be more inclined to try something new if they've had a hand in making it.
If your family is having difficulty transitioning to whole grains, consider consulting a dietitian. They can provide creative solutions and educate you on the nutritional advantages of whole grains over processed grains.
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Fruits and vegetables
Vitamins and Minerals
Fibre
Energy and Growth
The natural sugars and carbohydrates in fruits and vegetables provide children with energy to support their active lifestyles and growth. The vitamins and minerals in these foods also contribute to overall health and well-being, ensuring their bodies and minds develop optimally.
Variety and Adequate Intake
It is important to offer children a variety of fruits and vegetables to ensure they receive a diverse range of nutrients. Aim for a rainbow of colours on their plates, as different colours indicate different types of phytochemicals and antioxidants, each with unique health benefits. Children's meals should include at least one fruit or vegetable, and they should be served a variety of fruits and vegetables daily.
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Healthy fats
Dietary fats are an important part of a child's diet as they provide essential fatty acids that contribute to growth and development. They are especially important for brain and nerve system development, and help with healthy metabolism, blood clotting, and the absorption of vitamins.
Fats are nutrients in food that the body uses to build cell membranes, nerve tissue, and hormones. The body also uses fat as fuel. Fat is the most energy-dense macronutrient, providing the most energy per gram. It also takes the longest to digest, which means it helps us feel full and keeps us feeling full for longer after eating.
There are different types of fats, offering different benefits and risks. Polyunsaturated fats are health-benefiting fats found in plant foods and some fish. They are typically liquid at room temperature and have been associated with improving heart health by lowering bad cholesterol levels. Omega-3 fatty acids, a specific type of polyunsaturated fat, are particularly beneficial for heart health and cognitive development. They can be found in fatty fish, walnuts, chia, and flax seeds. Monounsaturated fats are also healthy fats, found to help reduce the risk of heart disease, and can be found in foods such as olive oil and avocados.
Saturated fats should be consumed in moderation as eating too many may increase the risk of heart disease. They are found in animal products such as beef, butter, bacon, and ice cream, as well as tropical fats like coconut oil. For children over 2 years old, it is recommended that saturated fats are limited to less than 10% of their diet.
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Frequently asked questions
Children's diets should include starchy foods and carbohydrates, such as bread, breakfast cereals, potatoes, yams, rice, couscous, pasta and chapattis. They should also include milk and dairy, fruit and vegetables, and meat, fish and other sources of protein.
Vitamin D is rare in foods, but you can find it added to some dairy products and cereals. Sunlight is also a source of vitamin D. Vitamin A is found in milk and helps the body resist infections and is needed for healthy skin and eyes.
Around 30% of a child's diet should be fats, mostly unsaturated. Good sources include vegetable oils like olive, safflower, corn, or soy, and proteins like fish or chicken for kids older than 2.
Water is one of the most important nutrients and serves as a solvent, a mode of transport, and a substrate for major metabolic reactions. The daily water requirement depends on age, weight, sex, and air temperature.
UNICEF recommends that children should be fed frequently and in adequate quantities throughout the day, and their meals must be nutrient-dense and comprised of a variety of food groups. It is important to introduce healthy foods and keep offering them even if they are refused at first.
