Nutrition for Kids

Created On: Jul 2, 2021

Dr. Chirag Sethi* and Dr. Swarna Anchal**

*Director, Classic Fitness Academy, New Delhi

**Technical writer, Classic Fitness Academy, New Delhi

Introduction

Nutrition is the biochemical and physiological process by which an organism uses food to support its life. It includes ingestion, absorption, assimilation, biosynthesis, catabolism, and excretion. When we talk about nutrition for kids, it is not different but much similar to the nutrition for adults. Everyone needs the same macronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals). Healthful eating has many benefits for children. It can:

Stabilize their energy
Improve their minds
Even out their moods
Help them maintain a healthy weight
Help prevent mental health conditions. These include depression, anxiety, etc.

Children, however, need different amounts of specific nutrients at different ages according to their growth pattern. So, here are the nutrition basics for children of various ages, based on the latest Dietary Guidelines.

Protein: for the overall development of children, they need protein in a good amount. Protein helps in building muscles, provides strength, the basis of the structures of different growth and other hormones. Every meal in a day should be protein-rich. Protein-rich foods are seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

Fruits and vegetables: Children must eat a variety of fresh fruits and veggies but no canned fruit juices. Fruits and veggies are rich in antioxidants, minerals, vitamins, and fibers. Aim to provide a variety including dark green-, red-, yellow- and orange-colored fruits and veggies. It is recommended that children should consume 2-3 meals of fruits and veggies a day. Try to avoid added salt on salads.

Grains: Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta, and rice. They are rich in carbohydrates and provide enough energy for daily work.

Dairy: Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese, or fortified soy beverages.

Healthy fats: Omega-3 and omega-6 fatty acids are required for proper brain functioning. These include fish and fish oil, nuts and seeds, eggs, and turmeric, etc.

Nutritional guidelines for different age groups

Aim to limit your child's calories from:

Added sugar: Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Added sugars include brown sugar, corn sweetener, corn syrup, and others. Check nutrition labels and choose cereals with minimal added sugars. Avoid carbonated drinks with added sugar.

Saturated and trans fats: their main source is animal food, such as red meat, poultry, and full-fat dairy products. Replace them with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados, and seafood. Limit trans fats by avoiding junk foods.

Sodium: Encourage children for snacking on fruits and vegetables instead of chips and cookies. They have much higher values of added salt and not good for health.

If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.

References:

Hockenberry, Marilyn J.; Wilson, David (2015). Wong's nursing care of infants and children.
Whitney, Ellie; Rolfes, Sharon Rady (2013). Understanding Nutrition (13 ed.). Wadsworth, Cengage Learning. pp. 667, 670.
Moss, Brian G.; Yeaton, William H. (2013-09-22). "Early Childhood Healthy and Obese Weight Status: Potentially Protective Benefits of Breastfeeding and Delaying Solid Foods". Maternal and Child Health Journal. 18 (5): 1224–1232
Edwards, Roger A.; Philipp, Barbara L. (2010). "Using Maternity Practices in Infant Nutrition and Care (mPINC) Survey Results as a Catalyst for Change". Journal of Human Lactation. 26 (4): 399–404
Baker, Susan; Cochran, William; Greer, Frank (2001). "The use and misuse of fruit juice in pediatrics". Pediatrics. 107 (5): 1210–1213.