Kids and Nutrition
by R. Adrian Clarke, MD
Talk to the Doc — January 2012
Nutrition and exercise, toddlers and teens. Has there ever been a more challenging combination? Believe it or not, it’s possible to achieve unity, but it starts with Mom and Dad. Parents are most successful at getting their children to eat well when they model good behavior and healthy habits.
First, the basics. There are certain nutrients all kids need, no matter what their age. On the menu: calcium, fiber, and protein.
Calcium is crucial for the development of bones and teeth. Even children with lactose intolerance or dairy allergies can get calcium through fortified orange juice and cereal. In general, when it comes to dairy products, parents should not introduce low-fat or no-fat versions before the age of 2 years. Fat is important for brain and nerve development.
Fiber prevents heart disease and is good for digestion, but too much can cause bloating and discomfort. To calculate the right amount, take the child’s age and add five. That number, in grams, is what you should aim for on a daily basis. Good sources of fiber include whole-grain cereals, oatmeal, breads, rice, and pasta. Fruits and vegetables are also high in fiber.
Protein helps the body build and repair tissues. Lean meats, eggs, beans, and peanut butter are all excellent sources of protein.
Conversely, your body doesn’t need extra salt and sugar.
Sodium does help the body maintain nerve and muscle function, but we get enough, sometimes even too much, in our everyday foods. Adding salt is basically a habit, one that ought to be broken.
Sugar supplies fuel to get us through the day, but again, most foods are plenty sweet already. Try to avoid adding extra sugar. We know that excess sugar leads to excess calories, which lead to weight problems, which lead to a litany of preventable conditions and diseases later in life.
We understand that sometimes parents add the unhealthy stuff as a way to get their kiddos to eat the healthy stuff. Instead, try adding healthy extras to already-healthy foods. Adding pureed carrots, sweet potatoes, or other vegetables to kid-friendly soups, stews, sauces, and muffins is a fantastic way to sneak in some extra nutrients. Pureed fruits mix wonderfully with smoothies and shakes.
Parents often fret about Junior’s nutritional intake or lack thereof. There are drinks and beverages in the grocery store marketed for this exact scenario. While it’s preferable for children to get their nutrients the natural way, if a supplement is needed, choose a product that is not sweetened or artificial. The way to tell is to read labels: the more natural the product, the fewer items on the ingredient list. Avoid products with ingredients that end in “-ose,” like fructose, glucose, or dextrose. Those are forms of sugar.
In addition to proper nutrition, an important component of healthy living is exercise. Again, parents can model good behavior. There are several ways to turn family time into fitness time. Going on walks, roughhousing in the backyard, riding bikes, bowling, swimming in the summer, ice-skating in the winter – the options are endless. If you’re stuck inside, initiate a virtual competition. Xbox and Wii have all kinds of exercise-related games that can make for family-friendly, fun activity.
Overall, I think we’re doing better as a society when it comes to nutrition and exercise because education and information is everywhere – the news, the Internet; even First Lady Michelle Obama has made it her platform. But discussion is one thing, action another. Statistically, it’s hard to say how we’re doing, and studies take years to show results.
Yet the proof is in the pudding. We know that proper nutrition and frequent exercise increases performance in many ways, including academically and athletically.
It’s not too early to start with toddlers, nor is it too late to start with teens. Why not kick off 2012 on a healthy note? You’ve got nothing to lose…except, maybe, a few bad habits.
Kids’ Daily Recommended Intake of Calories
- 2-3 years: 1,000
- 4-8: 1,200-1,400
- 9-13 (female): 1,600
- 9-13 (male): 1,800
- 14-18 (female): 1,800
- 14-18 (male): 2,200
Active children may require more calories.
Source: United States Department of Agriculture
Visit www.healthychildren.org, a Web site maintained by the American Academy of Pediatrics, for the following articles:
- Eating on the Run
- Hassle-Free Meal Time
- Choosing Healthy Snacks
- How to Please Fussy Eaters
