Healthy Eating for Children
A balanced diet- ‘healthy eating for children’ plan will give the children energy and all the nutrients they need for healthy growth and development. They will learn how to eat healthy when they become adults and this will reduce the risk of diseases in childhood and adulthood.
Child obesity rates are rising at epidemic levels, it is so bad that health researchers predict that the new generation will have a shorter life expectancy than their parents.
On the other hand, children that are prone to malnutrition in the first two years of their lives are likely to suffer for life.. from potential diseases, failing at school due to diminished learning abilities and even lower income as adults.
Are Children Less Fit Than 30 Years Ago? They are indeed..
Healthy Eating for Children Guidelines:
• Solid food is introduced when babies are approximately 6 months old.
• Toddlers before they are two years old can not eat big amounts of food in one go. They need small meals and healthy snacks in between.
• Reduce fat and sugar intake: biscuits, cakes, pudding or adding sugar or honey to food is not necessary and best to avoid it. See ‘ Feeding Sugar to Babies‘..
• Fat is needed for energy but foods such as whole milk, cheese and yogurts should be preferred to pastries and cakes.
• Oily fish is fine for small children but no more than four servings a week for boys and no more than two servings for girls.
• Fruits and vegetables are great as they contain vitamins, minerals and fiber.
• Energy requirements are high between the age of 1 to 3. Starchy foods like cereals, pasta, potatoes and rice also provide vitamins, minerals and fiber.
• Calcium is needed for teeth and bone health and growth: milk, cheese, yogurt, tofu, white bread and green leafy vegetables.
• Red meat can be given to children above 6 months of age as they need iron for healthy blood.
• There is no need to add salt to toddler’s food. Limit processed food and salt intake.
• Be easy on the fiber. Young children’s stomach can’t cope with foods like wholemeal pasta and brown rice. Too much fiber may reduce the amount of minerals- iron and calcium they can absorb.
• When the children are five years old, they can start eating family food.
Foods to Avoid in the Early Months:
Nuts, peanuts and peanut butter: Choking hazard and hard to swallow. They can increase the chance of allergy.
Probiotics and Allergies in Children
Honey: Risk of food poisoning. Avoid until they turn one.
***** Do not feed honey to infants under the age of one; it may contain ‘clostridium botulinum’ spores and toxins that can cause a life-threatening paralytic disease called infant botulism. Honey is safe for children older than 12 months.
Cow’s milk: Protein in cow’s milk is hard to digest for the baby, lacks some nutrients he needs, can damage his kidneys as its minerals are in high amounts.
Fish and shellfish: Levels of mercury in shark, marlin and swordfish can affect a baby’s growing nervous system. Raw shellfish may cause food poisoning.
Sesame foods: Higher risk of experiencing an allergic reaction to sesame.
Eggs: No eggs until they are 6 months old and no raw or lightly cooked eggs after that, egg white and yolk should be solid.
GI Diet for Children:
Children can also suffer from up and down blood glucose levels. A sudden increase will make them run around and cry. A diet rich in low GI foods will keep the blood sugar stable and they will be able to concentrate and sleep better.
Healthy eating patterns in a GI Diet with plenty of fruits, vegetables, whole grains, nuts, low fat dairy and lean meat and fish are also great for the growth and development of young children.
Pregnancy and Nutritional Needs
Healthy Diet for Teenagers
Healthy Eating for Seniors
Diet for Seniors
Return from Healthy Eating for Children to Glycemic Index home page
References:
Pauline J. Horne, C. Fergus Lowe, Michael Bowdery, Christine Egerton, British Food Journal, 1998,Volume:100, Issue:3 , Page: 133 – 140.
Thomas J, Sutcliffe K, Harden A, Oakley A, Oliver S, Rees R, Brunton G, Kavanagh J (2003) Healthy Eating for Children : A systematic review of barriers and facilitators, London.
Taylor J. Determinants of Healthy Eating for Children and Youth in Canada. Scoping Paper.
http://kidshealth.org/parent/nutrition_fit/ nutrition/ habits.html
http://www.childrenfirst.nhs.uk/teens/ health/ healthy eating for children /
