Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Nutrition for Children

    Children from infancy to adolescence need nutrients in varying quantities for growth and development. Just like adults children also need carbohydrates, proteins, fats, vitamins and minerals for health and growth. The amount of specific nutrients needed at different ages vary in children.

Impact of poor nutrition of child health

    According to UNICEF around 419 million children under the age of 5  are  having stunted growth globally.  They are too short for their age, and their brain never attains full cognitive potential, adversely impacting their ability to learn and lead a normal life.

    About 45 million children under the age of 5 around the world suffer from muscle wasting from malnutrition. They are thin for their height due to nutritional deficiencies and have weakened immune systems, and are dangerously at increased risk of disease and death.

 The micronutrient [vitamins & minerals] deficiencies affect more than 340 million children under 5 globally, delaying their physical growth, weakening their immune systems, and impairing their brain development.

 Furthermore, beyond the stories of undernutrition, children also are burdened with over nutrition. About 39 million under the age of 5 worldwide are at increased risk of obesity and behavioral and emotional problems in childhood, including stigmatization, low self-esteem, and mental health issues. They also suffer an enhanced risk of obesity and diet-related diseases later in life.

These figures and estimates points out that both undernutrition and over nutrition from unhealthy substances which are deleterious to the health. It substantiates the dire need for better healthy diet plans for children.

Healthy nutritious sources of food for children

1.    Proteins

·       lean meat and poultry

·        eggs

·        Beans

·        Peas

·       Soy  products

·       Seafood

·        Unsalted  nuts and seeds

   2. Vitamins &minerals

·       Fruits

·       Vegetables

·       Nuts &seeds

·       Grains

·       Dairy products

·       Eggs

·       Fish

·       Meat

3. Carbohydrates

    Whole grains are healthy carbs. Therefore include whole-wheat bread or pasta, oatmeal, popcorn, quinoa, or brown or wild rice etc. in your child’s diet.

   Eat only enough calories to maintain a healthy weight for the child’s height and build. Recommended grain intake ranges from 2 oz. /day for a one-year-old to 7 oz./day for a 14–18-year-old boy. Don’t over feed children. Their caloric needs are to be in accordance with their level of physical activity. Children should be encouraged to be physically active for at least 60 minutes a day.

4. Healthy fats

·       Vegetable oils

·       Nuts

·       Seeds

According to American heart association keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age. Ensure that most fats consumed are from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils which are healthy fats.

5 .Water

 Ensure adequate water intake for better functioning of the body. Encourage your children to drink adequate amount of water daily. It is essential for metabolism and detoxification happening within the body.

 What to limit in your children’s diet?

    Added sugars, carbonated drinks, saturated fats and salt are to be limited in the diet plan. Children may love to eat all these junk foods which are unhealthy for their body and mind. Therefore you can substitute these unhealthy ones with their healthy counterparts which are similar in taste. For example you can use natural fruit juices instead of colorful drinks with artificial sweeteners.

   Include fruit snacks instead of salted snack items made of white flour, saturated oils and salt. The greater the variety of colorful cooked vegetables the better it is for children’s health.

   Include unflavored low fat milk, plain yogurt, small amounts of cheese, and other unsweetened dairy foods in the diet as they are good source of calcium and vitamin D.

  Benefits of healthy eating

Healthy eating may help to prevent the development of following diseases in future.

·       High blood pressure.

·       Heart disease.

·       Type 2 diabetes.

·       Cancer.

·       Osteoporosis.

·       Iron deficiency.

·       Dental caries (cavities)

   Good nutrition is the corner stone of child survival, growth, and development. Nutrition plays a key role in the development of brain and other vital organs which has crucial roles in determining the physical, emotional and intellectual health of children. Well- nourished children are more active with enhanced potentials in learning, playing, socializing etc.

The nutrition of child begins from the intrauterine life itself. Therefore nutrition of pregnant women or mothers has a vital role in the health of children.

   Breast-feeding is the ideal nutrition for optimal growth and development of infants for about the first 4–6 months after birth. It is essential to maintain breast-feeding for 12 months for the health of children. Transition to other sources of nutrient rich foods may begin at about 4–6 months of age to ensure adequacy of nutrients in the diet.

References

1.    https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/

2.    https://www.cdc.gov/healthyschools/nutrition/facts.htm

3.    https://www.unicef.org/nutrition

4.    https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children