It can be tempting to give in to the convenience of feeding our kids processed and fast food after a busy working day. Regardless of how tiring it may be to force your child to eat their greens, they must be fed a nutritious diet as studies show that nutrition is a major contributor to healthy growth and learning development.
Kids grow and develop faster than any other age group but can also be one of the pickiest eaters at the dinner table. During this period, kids must consume a diet filled with nutritious food to support their physical and mental development. Healthy eating habits developed during childhood generally continues into adulthood. Kid's nutrition is based on the same concept as adult nutrition—what's healthy for adults is healthy for kids, what's unhealthy for adults is unhealthy for kids. However, certain amounts of specific nutrients are required for different developmental periods.
Causes of Nutrient Deficiency
Nutritional deficiencies can occur in children who do not consume all their dietary requirements, which can lead to a range of issues including behavioural and sleeping problems, poor concentration and hindered emotional development. A diet in excess of fatty, sugary and salty foods can also lead to health and bone development issues later in life.
Essential Nutrients for Kids
Calcium
Calcium is essential for healthy bones and teeth development, both of which are required for growing kids. Calcium can be obtained from dairy products such as milk, cheese and yoghurt. Nutrition Australia's table adapted from the Australian Dietary Guidelines is a handy guide to refer to for kids and adults daily recommended dairy servings.
Fibre and Vitamin C
Fruits and vegetables are high in fibre and are a good source of vitamin C. Fibre can keep the immune and digestive system healthy while vitamin C assists with absorbing iron, healing infections and wounds, and strengthening the body's cells. Low fibre and vitamin C can lead to constipation and impair the body's defences from illnesses. The Australian Government recommends 5 servings of vegetables and 2 servings of fruits each day for kids but stay away from processed fruit juice as these can be high in sugar. Other sources of fibre include whole-grain cereals, seeds, chickpeas and kidney beans.
Protein
Protein is essential for building cells in the body, breaking down food into energy and circulating oxygen throughout the body. Choose from lean meat and poultry, seafood, eggs, beans and unsalted nuts and seeds.
Vitamin A
Vitamin A is essential for eye health and helps the eyes adjust to changes in light. It also keeps the skin healthy and protects the immune system from common illnesses. Foods high in vitamin A include leafy green vegetables, fish oils, egg yolk, fortified breakfast cereals, tofu, nuts and sweet potato.
Folate
Folate is an essential nutrient for pregnant women and kids. The B vitamin supports healthy cell and tissue growth and converts food into energy. Our body replaces the cells in our small intestine every five days. That's a lot of folates required for growing, active kids! Folate can be found in leafy green vegetables, cauliflower, carrots, tomatoes and Brussel sprouts.
Iron
Iron is essential for optimal blood health and is responsible for circulating oxygen to cells in the body. Low iron levels can cause fatigue, headaches and lack of concentration. Foods high in iron include red meats, liver, iron-fortified cereals such as Weetbix, kidney beans, and canned tuna. Nutrition Australia has a handy visual guide showing the food groups and proportions we should consume every day for optimal health.
Ways to Help Kids Consume Their Dietary Requirements
As children are exposed to a variety of solid foods, some may discard food they don't like in favour of desserts or fried food, most common fruits and vegetables. Rather than forcing your child to finish their greens before leaving the dinner table, incorporate these ideas into your routine to entice them to eat all their nutrients next time.
Be a role model
Children tend to mimic their parents' actions and behaviours. By showing them you are eating healthy foods in your meals and finishing them, your child may likely join in. Avoid overconsumption of desserts and fatty foods - your body will thank you for it.
Involve your child in food preparation
This can include:
- Allowing them to select their fruits and vegetables at the grocery store, which will build independence.
- Washing fruits and vegetables together.
- Growing herbs and vegetables in the garden and giving them the responsibility of watering and tending to the plants.
Spark their curiosity
Most parents will agree that telling a child to finish their fruits and vegetables will be met with resistance. Explaining to them the health benefits won't do much to tempt them either. Spark their interest in new food groups by telling them interesting facts about the food, such as how it's grown or sourced.
Play with presentation
Serve nutritious foods on a special plate or arrange different coloured food groups on the same plate.
Introduce a different nutritious food every week
This introduces your child to a variety of nutrients and does not risk them getting sick of eating the same food and throwing it out. A balanced diet and meal plan for the whole family is the easiest way to ensure every member consumes all their dietary requirements.
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