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

        Nutrition is the process by which we utilize components present in the food for structural integrity and functions of our body. These components or nutrients are used by the body for various functions supporting life such as energy production, cell growth and bodybuilding, immunity and protection from infectious diseases etc. Therefore insufficiency or lack of these nutrients in the food or poor food intake may cause diseases from nutrient deficiencies and it is called malnutrition. Nutrition is a very important factor in the life of a child as it affects the growth and development crucially.

The nutrients include carbohydrates, proteins, lipids [fats], vitamins & minerals and these substances have crucial role in the growth and healthy functioning of body and mind since the intrauterine life of a child as fetus.

  The growth of a child is closely linked to the nutritional status of the mother during embryonic stage or during the fetal life in mother’s womb. Poor diets in pregnant women with deficiencies of iodine, iron, folate, calcium and zinc can cause anaemia, pre-eclampsia, haemorrhage and other fatalities in mothers. They can also lead to stillbirth, low birthweight, wasting and developmental delays for children

 In children under 5years of age both undernutrition and childhood obesity or overweight are great concerns related to nutrition. Overweight is the result of overconsumption of processed foods and sedentary lifestyle with no physical activity.

                                                  SIAHMSR                           

Nutrition

· For infants

The nutrition in children is studied right from birth and early initiation of breastfeeding – putting newborns to the breast within the first hour of life –

Breast feeding is critical to newborn survival.  For the first six months of life, only breast milk from mother is given; exclusive breast feeding, is the safest and healthiest option for children and it can provide immunity to children against infections, saving lives.

 After  6 months of age, children’s nutrient needs increases  and supplementation of food other than breast milk should be started.

Feeding children solid, semi-solid or soft foods from 6 months of age is important to prevent deficiencies and undernutrition related diseases.

6-month-old children are given with iron-fortified infant cereals and strained fruits, vegetables, and pureed meats.

 Adequate amount of  healthy fat is also important for brain and nerve development. Omega fatty acids in diet are important for development of nervous system. Fish, seeds, nuts are rich in omega fatty acids.

· For Toddlers & Preschoolers

For toddlers [2-4 years old children]

  Include more vegetables and fruits in their diet so that no deficiencies for vitamins , minerals and fiber occur. They are important for proper growth and development of all organ systems.

 Fiber rich vegetables and fruits help in improving gut health, digestion. It helps to prevent constipation in children.

Healthy fats containing omega 3 fatty acids are very important for growth and development of brain and nervous system in toddlers. Include fish, seeds and nuts in their diet for more DHA or docosa hexanoic acid which is vital for improving  brain’s cognitive or mental abilities and memory in children.

Calcium is important for bones and teeth development in growing children.

Milk is good source of calcium. However, for children with milk intolerance other types of Lactose-free milk can be given. Soy milk, tofu, sardines, and calcium-fortified orange juices, cereals, waffles, and oatmeal with nuts and seeds are good substitutes for calcium rich cow’s milk.

This type of diet is essential for preventing micronutrient deficiencies, stunting and wasting.

· School going children & adolescents.

  Healthy food intake is very important for maintaining a healthy weight, stabilize the moods, sharpen the intellect, and avoid various life style diseases in children. Moreover “your gut health reflects your mental health”.

   Unhealthy eating predisposes to obesity, diseases and sedentary lifestyle due to low energy.

 Activity is important to remain healthy. To stay active a well-balanced meal planning is vital. It not only helps activity level of children but also healthy growth and development into adulthood.

 Healthy balanced meal planning:

 Include plenty of vegetables, fruits, and whole-grain products for all essential vitamins, minerals and fibers.

·       Include low-fat or non-fat milk or dairy products such as cheese and yogurt for getting more calcium and health benefits from probiotics.

·       Include lean meats, poultry, fish, lentils, and beans for protein.

·       Promote intake of plenty of water.

·       Limit sugary drinks.

·       Limit consumption of sugar, saturated fat and excess salt.

    Fruit and vegetables can give your child the energy, vitamins, minerals needed to be active and healthy. They are excellent sources of anti-oxidants, fiber and water also. These foods boost immunity too.

Grain foods with a low glycaemic index, such as whole grain pasta and breads, will give your child longer-lasting energy and keep them feeling fullness or satiety; and these may not lead to obesity in children.

    Children need more energy to play and work and their basal metabolic rate is high compared to adults.

Eat more healthy carbohydrates, proteins for energy and body building up. Include milk, eggs, meat, poultry, fish, legumes (beans, lentils) and nuts and seeds in the diet for carbohydrates and proteins.

Legumes are excellent sources of dietary fiber, protein, B vitamins, phytic acid antioxidants. Legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.

Vitamins and minerals are equally important to keep children away from infections boosting their immunity.

Digestive health is very important for mental fitness and staying active for all including children. Green leafy vegetables help in gut health. They can also boost immunity and prevent many infections as the greens are rich sources of vitamins and minerals.

Include carrot, sweet potato, and papaya in the diet as they contain beta carotene, which the body converts into vitamin A. Vitamin A is very important for vision, health of skin & eyes.

 Vitamins and minerals have other important roles in the body.

Meat is a good source of protein, vitamin B12 and iron.

Low-fat dairy products, including milk, yogurt, cheese, and/or fortified non-dairy beverages provides calcium and proteins to strengthen muscles and bones and help activity.

Iodine & selenium are minerals which are very crucial for thyroid gland function and thus growth, mental and emotional stability etc. Include more greens and seafood in the diet.

Calcium is essential to help children build strong bones and for nerve and muscle function. Include more dairy products, milk & spinach in the diet.

Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bones. Let your child play for 20 minutes in the morning evening between 10 am- 5pm in the sunlight. Sun exposure helps to produce vitamin D by the skin. Another way to obtain vitamin D is through diet. Eat non-vegetarian food like egg, meat, milk and seafood.

Omega 3 fatty acids are very essential to boost the cognitive brain functions of growing children. Consume nuts, seeds, fish oils, fish etc.to replenish the omega 3 fatty acid store in the body. Including fish and safe seafood are good for bones and nervous system functioning as they are rich sources of omega 3 fatty acids calcium, iodine, phosphorus and selenium etc.

A variety of protein foods, including seafood, lean meat , poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products  provide essential nutrients like amino acids, omega 3 fatty acids ,biotin and minerals such as  potassium, calcium, magnesium, phosphorous ,selenium also.

 Limit added sugars, solid fats, and salt that often occurs in pizzas, chips, crackers, sodas, and sugar-sweetened drinks, desserts like cookies or cake, and fast foods.

If your child cannot digest lactose or milk sugar [lactose intolerance] serve lactose-free milk, cheese, or yogurt. You may substitute with non-dairy drinks, such as soy, almond, or rice drinks enriched with calcium or vitamin D.

 It is also essential to stay hydrated. Stay hydrated during the day, keep water handy while you are active and take sips of water after working out. Along with water intake children can have some fresh juice without any added sugars. For children more than supplying juice, eating fruits is more advisable as the fibers of fruits are not lost by grinding as happen in the making of juice.

Children love chocolates. Allow chocolates in moderation. Dark chocolates in moderate quantities boost activity level and it also protects heart.

      Some healthy snacks for children

 Eat healthy, choosing the right food for staying active all the day. Children love snacking. Give them healthy yummy snacks, soups, gratins and salads such as:

·       A cheese, meat or fish sandwich

·       Breakfast cereal and milk ,nuts and fruit slices

·       Homemade soup of broccoli, mushrooms, tomatoes etc.

·       Apple slices coated with pea nut butter

·       Boiled eggs with vegetable salads or sandwiches

·       Yoghurt with fruits

·       Banana toast with melted cheese honey

·       Healthy muffins with egg

 

·      Berries and oats milk chia puddings

·       Peanut bar or peanut butter spreads [if no allergy

·       Almond milk shake with honey

·       Avocado veg salads

·       Hungarian apple soup

·       Tuna antipasto salad

·       Cauliflower broccoli gratin

·       Italian egg drop soup

·       A mix of fortified ready to eat dry cereal, dried fruit, nuts and seeds & milk.

·       Stalk of celery filled with low fat cottage cheese.

 Written by dr sanjana vb [ copy right]

 

 References

 

 1.   https://data.unicef.org/topic/nutrition/child-nutrition/
 2.   https://www.unicef.org/nutrition/maternal 

 3.  https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/      

 4.   http://siahmsrwellness.in/nuts-seeds     
 5.   https://www.health.harvard.edu/category/staying-health 
 6.   https://www.cdc.gov/healthyweight/children/index.html
  7.  https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/helping-your-child-tips-for-parents