Healthy Eating Tips for Children
Samantha Cooper / Saturday, November 13th, 2010 / No Comments »
Children’s nutritional needs are very different from our own. Forget about low-fat, high-fiber diets. Young children require nutrient-dense foods to meet their rapid levels of growth. Requirements for protein and energy are high in proportion to the child’s size. Tiny tummies mean children are unable to eat large quantities of food, while at the same time they are usually very active. Their appetites can vary enormously, but the range of foods that they will eat may be very limited. Consequently, it is vital that the foods which are eaten contain a variety of nutrients, in combination with calories, while still fitting in with family meals. High-fiber foods can be very filling without providing sufficient levels of protein, vitamins and minerals.
For young infants fat is the major source of dietary energy: both breast milk and infant formula contribute about 50 per cent of energy as fat. As your child progresses to a mixed diet, the proportion of energy supplied by fat decreases and is replaced by carbohydrate. However, it is important that the energy is provided by fat up to the age of two, as too much carbohydrate may be too bulky for a young infant.
Adequate energy is necessary to sustain growth. Fat is a very useful source of energy and the main source of the fat-soluble vitamins, A, D, E and K, while also providing essential fatty acids that the body cannot make itself. It is best to obtain fat from foods that contain other essential nutrients, such as full-fat (whole) milk, cheese, yogurt, lean meat and small quantities of oily fish.
Try to include a portion of carbohydrate in every meal once your child is over nine months: for example, bread, potatoes, rice or pasta for energy. Encourage young children to eat a variety of fruit and vegetables. As with adults, try to keep salt intakes to a minimum; fried foods or very sugary foods should be discouraged and served only as a special treat. As children approach school age they should gradually be pushed towards a diet that is lower in fat and higher in fibre, in line with the guidelines tor adults.
Snacks are also important as young children require high calorie levels and cannot meet this requirement in three meals a day. Try to encourage healthy snacks such as mini ham sandwiches, cubes of cheese or wedges of apple instead of chocolate biscuits.
Obviously, having a healthy, well-balanced diet is essential for any age group, but acquiring social skills is also important. Our children learn from us and so it is vital to eat together as a family, if not every day, then as often as possible. It is never too early for the youngest member of the family to start learning how to behave at the table — though to begin with it will probably be a messy experience. Your child will soon regard family meals as a sociable and enjoyable time.