Childhood nutrition - your best investment

Once children are weaned from breast milk or infant formula, the variety of solid foods should be increased to ensure the balanced intake of nutrients essential for normal development. The easiest way to ensure optimum nutrition is to focus on the five healthy food groups. Fresh fruit and vegetables, complex carbohydrates, lean protein, dairy produce, and monounsaturated vegetable oils. Plenty of fresh water assists the immune system and vital organs to function efficiently, particularly the kidneys, which develop a heavier workload in the older child. In addition to increasing the body’s access to useful nutrients, optimum health and wellbeing depends upon restricting the intake of harmful substances.

Avoiding poor quality food sources

While sugar in its natural form is not considered harmful, excessive quantities of highly refined sweeteners are major contributors to obesity, diabetes, tooth decay, and may also be associated with several of the psychological disorders of childhood. Many of the cereals, drinks, and snack foods marketed to children are notorious for their refined sugar and food additive content. And these are not the only culprits. Residual traces of pesticides and other agricultural chemicals are routinely detected in many fresh and processed foods today.

Choosing organically certified foods can reduce the physical concentration of these toxic substances and thereby protect the immature organs and rapidly dividing cells of childhood. Individualised nutrition programs can be established by a paediatric dietician. These are particularly useful for children with allergies, food sensitivity, diabetes, and immune system disorders. Caregivers worried about their child’s development and those considering vegetarian diets for younger children should also seek this type of intervention.

Emphasise fresh fruit and vegetables

Fruit and vegetables should play an important role in the childhood menu. The bright colours and sweetness of fresh produce are naturally appealing to most children and the health benefits will be significant. Fruit and vegetables are the main source of antioxidant vitamins, minerals, and the various plant compounds which support efficient digestion and cell functioning. It is possible to reduce childhood exposure to pesticides by purchasing organically grown produce. Once children master chewing, it is nutritionally sensible to include raw vegetables, in salads, sandwiches, and as a snack between meals. To retain maximum taste and nutritional qualities, vegetables can be prepared as a traditional stir-fry or lightly steamed dish.

In the absence of allergy and other medical conditions, healthy children should be encouraged to eat a wide variety of fruit and vegetables. This may include the tropical fruits and less common vegetables like kale, choko, Japanese radish, and Asian greens.

Grains and cereals

Grains and cereals are the ideal source of sustained energy for active children. They also provide many of the B group vitamins, minerals, and essential oils required for normal development. Whole and minimally refined grains are occasionally dismissed as being too coarse and fibrous for young children. When properly soaked and prepared, this should be less of a problem. When purchasing grains and cereals, there are two important factors to consider. Because they keep for long periods of time, the freshness of grains is frequently overlooked. When exposed to air and moisture, grains rapidly spoil, losing much of their nutrient value. For this reason it is important to purchase grains from suppliers with a significant turnover.

Conventionally grown grains are routinely sprayed with pesticides and other agricultural chemicals. Because these accumulate in the germinal layers of the seed, it makes a lot of sense to choose organically certified when purchasing whole grains.

Protein sources

Protein is essential for the normal growth and repair of cells throughout the body. On account of their rapid physical growth and brain development, children require a substantial protein component which can be obtained from a variety of plant and animal sources. While protein foods must be incorporated during the process of weaning, there are various opinions and precautions against the introduction of items which may contribute to certain types of allergy and intolerance. For example, the lactose protein in cow’s milk and gluten from wheat products are significant allergens to a relatively small number of children. At the present time health professionals recommend that the introduction of protein foods should be gradual, and closely supervised. It is a good idea to avoid processed meat products containing additives or produce raised on intensive units with the potential use of antibiotics, growth hormones, and adulterated feed. The effort to obtain organically raised meat should be weighed against the security of avoiding these potentially harmful contaminants.

Good oils

The relationship between the different types of edible oils and childhood nutrition is now subject to a better understanding than was previously the case. Infants and young children require a substantial proportion of their total calorie intake to be based on a range of healthy lipids (fats and oils). Dieticians and other health professionals emphasise the importance of monounsaturated oils and fatty acids for normal development of the brain and nervous system. At the same time, there is a need to restrict the intake of some highly saturated fats which can elevate blood cholesterol. Providing there is maternal access to a properly balanced diet, healthy fats are obtained naturally from breast milk. Alternative sources include cold pressed organic oils, avocadoes, and coldwater species of fish such as cod, mackerel, and sardines.

A dietician or health nurse can provide good information about the foods which should be avoided due to their unhealthy fat content. While some foods are obviously fatty, like fried chicken or donuts, there is a substantial range of processed foods with high levels of saturated fat that might not appear obvious. These include some of the commercially popular cereals, sauces, dips, and frozen dinners. Most of these are high in salt and food additives, which make them incompatible with a healthy childhood.

Water, water, water

From an early age, children should be encouraged to drink several cups of fresh water each day. Water is necessary for all aspects of physiological function, particularly the elimination of toxins and waste. When alternative drinks are readily available, children may refuse plain water. Try to avoid the temptation to provide sweetened cordials and juices. While these may contain small amounts of vitamin C, the high sugar content can disturb the appetite for healthier foods and contribute to dental decay. A good compromise is to add a squeeze of lemon juice to plain water.

Children that become accustomed to eating good quality food at an early age are more likely to carry these habits into adulthood. Much of today’s research into adult onset degenerative illness identifies childhood nutrition as playing a crucial role in establishing and maintaining health during later stages of life. So, make the effort. It might be the best investment in your child’s future you ever make.