Best foods for child growth

When parents send their children off to school, many breathe a sigh of relief. They think gone are the daily hassles over meal times, what to eat for snacks, introducing new foods, and encouraging children to eat healthy food choices. If only that could be true! Children beginning their school years still have many nutritional needs to meet. Children entering school face new choices about eating. Decisions about what to eat from the school lunch menu, influences from friends at school, and opportunities to select their after-school snacks will affect nutritional habits that may last a lifetime.School-aged children are still growing. Growth requirements combined with physical activity play a role in determining a child's nutritional needs. Genetic background, gender, body size and shape are other factors. The nutrients needed by children are the same needed by adults, but the amounts vary.

Carbohydrates and fats provide energy for growing and physical activity. There are times when children hit periods of rapid growth. At these times their appetites expand and they may appear to be constantly eating. When growth slows, appetites diminish and children will eat less food at meal times. They will require fewer snacks. Protein builds, maintains and repairs body tissue. It is especially important for growth. In the United States, most children do not suffer from lack of dietary protein. It is important, to encourage children to eat two to three servings of meat, fish, poultry or other protein-rich food each day. Milk and other dairy products also are good protein sources for children.

There are a variety of vitamins and minerals which support growth and development during childhood. Calcium, obtained from milk and dairy products and from dark green, leafy vegetables, is usually sufficient nutritionally in the diets of young children. As children approach teen years, their dietary calcium intakes do not always keep up with recommended daily allowances. Calcium is particularly important in building strong bones and teeth. Bone density suffers when calcium needs are not met during childhood years. Osteoporosis, a brittle bone disease that affects older adults, begins in childhood if diets are not providing adequate calcium-rich foods.

Iron-deficiency anemia can be a problem for some children. Iron is an oxygen-carrying component of blood. Children need iron for expanding blood volume which is accompanied during periods of rapid growth. For girls, the beginning of menstruation in late childhood adds an extra demand for iron due to the regular loss of iron in menstrual blood. Meats, fish, poultry, and enriched breads and cereals are the best sources of dietary iron. A vitamin and mineral supplement may be necessary to meet the iron needs of menstruating female teens.

Most children eat diets that are adequate in Vitamins A and C. When children do not eat enough fruits and vegetables they run the risk of having low intakes of vitamins A and C. B Complex Vitamins (thiamin, niacin, riboflavin and other B vitamins) come from a variety of foods, including grain products, meat and meat substitutes and dairy products. Generally, children do not have trouble getting adequate intakes of the B Complex vitamins.

When appetites slow down and children do not seem to be eating nutritiously, concerned parents consider using a vitamin-mineral supplement. Generally, children do not need vitamin-mineral supplements. If one is being used, select a multiple vitamin and mineral supplement. Parents should provide a variety of foods and establish regular meal and snack times. In most cases, the nutrient needs will be adequately met. If parents feel there is a reason to be concerned about a child's poor nutrient intake they should consult a physician or trained nutrition professional, such as a registered dietitian.

The "Food Guide Pyramid" provides guidance in planning daily food intakes for children.

HOW TO KEEP CHILD GROWTH ON TARGET

You already know that a growing kid needs a balanced diet full of nutrients, including vitamins and minerals. But what are some of the key nutrients kids need, and where can you find them? Don’t panic — it’s not as complicated as you might think. With a little preparation, you’ll know just what to do to help promote healthy child growth and development. Wondering where to start? Check out this guide and learn about some of the nutrients essential to your child's growth and development.

Although you don't want to get in the habit of forcing your kids to eat foods they don't like or make them "clean" their plates, there are lots of healthy foods kids like. Parents often overlook these healthy foods and go straight to what they think are more "kid-friendly foods," such as hot dogs, pizza, French fries, chicken nuggets, juice and soda. Your kids would be much better off learning to avoid those types of high-calorie, high-fat foods with foods that are high in fiber, low in fat and have calcium, iron and other vitamins and minerals, including these healthful foods that most kids love:

GENERAL INFORMATION:

 A healthy meal plan has enough nutrients for children to grow well and be healthy. The amount of nutrients your child needs depends on his age and his physical activity level. A healthy meal plan limits unhealthy foods that are high in fat and sugar. This can help your child stay at a healthy weight and prevent certain health problems later in life. These health problems include diabetes, high blood pressure, and high cholesterol. Foods high in fat and sugar do not have the nutrients he needs to be healthy. These foods include snack foods (potato chips, candy, and other sweets), juice, fruit drinks, and soda. If he snacks on these foods throughout the day, he may eat fewer healthy foods during meals. Added snacks and drinks between meals may cause your child to gain too much weight. Your child may also develop anemia (low levels of iron in his blood). Anemia can affect your child's growth and ability to learn. Foods that cause your child to choke include hot dogs, raw vegetables, hard candy, and nuts. These foods may cause children under 5 years old to choke. Young children who do not have all their teeth cannot chew and swallow these foods easily.

Children between 1 and 2 years are still developing eating skills. Food may end up on the floor or on your child instead of in his mouth. Be patient and let your child learn how to use a spoon to feed him. Avoid giving your child a fork or knife until he is able to use it without hurting himself. Give your child whole milk until he is 2 years old. His body needs the extra fat in whole milk to help him grow. After he turns 2 years old, he can drink skim or low-fat milk. Feed your child a variety of healthy foods from all of the food groups. You do not need to count calories, make him stop eating, or tell him to eat more. Most children know how much food their body needs at one time. Let your child decide how much of the food he wants to eat. Give him small portions and then let him have another serving if he asks for one. Do not force your child to eat new foods if he does not want to. Offer the food again after a few days, and let your child decide if he wants to eat it. Children need to see a new food as many as 8 or 10 times before they are willing to eat it. Small children can be very picky. Your child may like a certain food on one day and then decide he does not like it the next day. He may eat only 1 or 2 foods for a whole week or longer. Your child may not like mixed foods. These eating habits are normal. Offer 2 or 3 different foods at each meal.

Provide low-fat healthy foods for your child at home. These include lean meats, fruits, vegetables, and low-fat dairy foods. If your child regularly eats high-fat foods, this may become a habit as he gets older. Avoid keeping high-fat foods in your home. Examples of high-fat foods include fried foods, chips, and many snack foods. A high-fat diet can cause children to become overweight and develop other health problems when they are adults. Teach your child how to make healthy food choices at school. A healthy lunch may include a sandwich with protein such as lean meat, cheese, or peanut butter. It could also include a fruit, vegetable, and milk. If your child takes his own lunch, it should be kept cold so that it does not spoil.

Offer your child regular meals and snacks and let him decide how much to eat. Your child will be very hungry on some days and want to eat less on other days. He may want to eat more on days when he is more active. He may also eat more if he is going through a growth spurt.  Make meal and snack times calm and fun for your child. Turn the television off and have your child sit at the table to eat. It is a good idea to eat meals and snacks with your child. Children like to eat the same kind of food they see their parents eating. If your child sees you eat healthy food, he will learn to like healthy food too. Do not offer food as a reward. This teaches your child to eat for reasons other than being hungry. Offer other rewards, such as stickers, a special toy, or a special activity.

The number of servings that your child needs from each food group depends on his age and activity level. Ask your dietitian how many servings your child needs.Half of your child's plate should contain fruits and vegetables. Offer fresh, canned, or dried fruit instead of fruit juice as often as possible.1 cup of fruit juice,1 cup of sliced, diced, cooked, or canned fruit,1 large peach, orange, or banana,½ cup of dried fruit, Offer more dark green, red, and orange vegetables. Dark green vegetables include broccoli, spinach, romaine lettuce, and collard greens. Examples of orange and red vegetables are carrots, sweet potatoes, winter squash, and red peppers.1 cup of cooked or raw vegetables, 1 cup of vegetable juice, 2 cups of raw leafy greens, Half of the grains your child eats each day should be whole grains.½ cup of cooked brown rice or cooked oatmeal,1 cup of whole-grain dry cereal,1 slice of 100% whole-wheat or rye bread,½ cup of cooked white rice or pasta,½ of an English muffin,1 small flour or corn tortilla,1 mini bagel, Offer fat free or low-fat dairy foods,1½ ounces of hard cheese,1 cup of low-fat or fat free milk or yogurt,1 cup of low-fat frozen yogurt or pudding, Offer lean meats and poultry. Bake, broil, and grill meat instead of frying it. Include a variety of seafood in place of some meat and poultry each week. Offer a variety of protein foods,1 egg,¼ cup of cooked dried beans, peas, or lentils,1 small chicken breast or 1 small steak,1 small lean hamburger.

Fats: Limit saturated fat, Trans fat, and cholesterol. These unhealthy fats are found in shortening, butter, stick margarine, and animal fat. Offer the following healthy fats 1 tablespoon of canola, olive, corn, sunflower, or soybean oil,1 tablespoon of soft margarine,1 teaspoon of mayonnaise,2 tablespoons of salad dressing.

CARE AGREEMENT:

You have the right to help plan your child's care. Discuss treatment options with your child's caregivers to decide what care you want for your child. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.