nutrition facts for your children

Nutrition facts for your children 

Children who lack essential vitamins, minerals and essential fatty acids have shown to perform worse academically at school and are seen to be more aggressive in their outward behaviour.

As our children grow taller and stronger in their pre-school years, they also become more independent and start to form their own personalities. This is the time when they also start to control what they will and will not eat .

unfortunately there is. Children who don’t eat a variety of foods could be missing out on some vital essential nutrients that are needed in this development period of their lives. These are nutrients that contribute to excellent growth, clever minds, physical fitness, and great overall health which will take them into adulthood.

How have we reached this crisis point? One reason is poor awareness of food by both parents and children.

Making sure your child gets a good mix of the following suggests a balanced diet:

Starchy foods i.e. bread, pasta and rice (wholewheat is the best source).

Large amounts of fruit and vegetables - remember to aim for at least five portions a day.

Protein foods i.e. meat, fish, eggs, beans and lentils. At least two servings of fish per week (salmon, mackerel, sardines and fresh tuna).

Dairy products i.e. cheese, yoghurt, whole milk  need to be consumed every day.

Fat. Yes fat, which is saturated fat, but essential fatty acids.

So, what are the essential nutrients that may be missing in your child’s diet and where can they be found?

Vitamin C

Humans cannot make their own vitamin C, so it must be obtained in the diet. Its function is quite specific as an important synthesiser for collagen and blood vessels. It is also critical to brain function and is known to affect moods. It is a highly effective antioxidant, which protects the body from free radicals, which can cause cancer.

Vitamin A

Vitamin A is needed for healthy teeth, skin, and produces the pigment in the retina of the eye - so helping your child to see. It is also an antioxidant (like Vitamin C). Found in eggs, meat, milk, cheese, cod, carrots, and many dark green vegetables.

Vitamin D

Vitamin D is needed so that the body can absorb Calcium. Without this, bones are not able to fully form and Rickets can occur (this disorder is on the increase due to teenagers not wanting to eat dairy products fearing weight gain). The good news is that the most significant supply of Vitamin D comes from the sunlight – it does not need to be bright sunlight either - so although we can also find Vitamin D in oily fish (i.e. salmon and sardines), eggs and some breakfast cereals.

Iron

Iron is needed for the formation of blood cells. Haemoglobin (the red pigment in blood) is what transports the oxygen around your child’s body – without it, he/she can’t run! So if your child is always tired, iron may be lacking. Iron is found in meat, fish, dark green vegetables (again), dried apricots, pumpkin seeds, wholegrain (brown bread), pulses, beans and lentils. Many foods are also fortified with iron so check labels.

Folate

Folate is very important for the production of new cells. It makes DNA,  the building blocks of cells, and is especially important for the rapidly growing infant and young child. Folate can be found in dark green vegetables and spinach is a great source. Lots of foods are fortified with folate, so check labels if your child is not a big fan of spinach.

Essential Fatty Acids (EFA’s)

These also cannot be made in the body. Diet has to provide them. There are two families of EFA’s -  Omega 3 and Omega 6 - which are needed in balance for efficient brain function, the immune system and overall mental health. Oily fish is the best source of EFA’s, but another great source is Flax oil. If your child is showing signs of poor concentration at school, difficulty in memorising things, is a poor reader, has mood swings, or even difficulty sleeping, it is possible that he/she may be deficient in the Omegas. Supplements are a good second best option for absorbing the Omegas.

Calcium

This mineral is predominant in the formation of bones and teeth. It can only be obtained through the diet. Calcium regulates muscle contraction (including the heartbeat) and helps blood to clot normally. Without vitamin D, calcium won’t absorb, so the two go hand in hand. Found in dark green leafy vegetables , seeds, nuts, almonds, wholemeal bread, cows milk, dairy products in the main.

Fibre

Fibre is ESSENTIAL for a healthy bowel movement. The best way to prevent constipation is to increase fibre in the diet. Good sources are fruit, vegetables, wholegrain rice and pasta, nuts, seeds, and cereals.

Water

Water is the best fluid intake a child can get. They should drink plenty of it to prevent dehydration, and constipation, six to eight glasses per day is about right. 

Overall, fruit and vegetables seem to be the foods to optain for every time to provide your children with the essentials discussed above.  you can now see that a good mix of fruit and vegetables are a very good plan to make sure that your children don’t miss out on the important nutrients required to make them healthy adults. This can come in the form of fresh produce as well as freshly made juices, smoothies and vegetables soups.