Eat Right, Grow Strong

Nutrition for children

Importance of nutrition

More than 1 in 4 pre-schoolers is overweight or obese

Being overweight is a risk to physical and mental health

Poor nutrition contributes to weight gain

Young children need to eat nutritious food because their bodies are growing rapidly.
Children learn healthy (or unhealthy) eating habits at a very young age.

Nutrients: The biochemical units of nutrition

The body requires fuel to provide energy for cellular metabolism and repair, organ function, growth & body movement Food is the fuel that keeps the machine that is our body running Energy requirements based on:
Basal Metabolic Rate (BMR) Energy needed to maintain life sustenance (breathing, circulation, temperature, heart rate)

Resting Energy Expenditure (REE)

Measurement that accounts for BMR plus energy needed to digest food & perform mild activity.
Accounts for 60-70% of our daily needs

Nutrients are the elements necessary for body processes & function

Nutrients: categories
6 categories of nutrients: Carbohydrates Proteins Fats Water Vitamins Minerals

Nutrients: Carbohydrates
Main source of energy (55-60% of calories in diet) 1 gram = 4 kcal Composed of carbon, hydrogen & oxygen Main source of fuel (glucose) for brain, skeletal muscle during exercise, RBC &WBC production, and other important body functions Obtained from plant foods, except for lactose (milk, sugar)

Nutrients: Simple & Complex Carbohydrates

Nutrients: Dietary Fibre

Plant foods that cannot be broken down by body to digest Fibre eliminated by intestinal waste Adds volume, no fuel or energy Fibre in diet:

helps promote regularity of bowel movements

helps in regulating blood sugar helps in reducing cholesterol may promote weight loss reduces risk of colon cancer

Nutrients: Proteins
Provide a source of energy 4 kcal per gram Essential for synthesis of body tissue in growth, maintenance & repair

Collagen, hormones, enzymes, immune cells, DNA, RNA are composed of protein
Blood clotting, fluid regulation, & acid- base balance require protein

Nutrients: Proteins

How protein functions in the body

Provision of structure Growth & maintenance of tissue Regulation of body processes (hormones, enzymes, nucleoproteins) Development of immunity Circulation of blood and nutrients Backup source of energy

Nutrients: Fats
Fats(lipids) are the most calorically dense 9 kcal per gram Composed of monoglycerides, diglycerides, & triglycerides Fatty acids can be:

Saturated or unsaturated
Monounsaturated or polyunsaturated Trans-fatty acids Essential Fatty Acids (which must be supplied by diet) and nonessential fatty acids

Necessary for metabolic processes

Fats

Functions of Fats
Fuel source Organ protection

Vehicle for fat soluble vitamins Lubrication Satiety value Insulation

Sources of essential fatty acids Cell membrane structure

Nutrients: Water
Critical component of body Cell function depends on a fluid environment 60 to 70% of body weight Muscle contains more water than fat Fluid needs met by ingesting fluids & solid food high in water content (fruits & vegetables)

Nutrients: Vitamins
Organic substances present in small amounts in food Essential for normal metabolism Body depends on dietary intake Vitamin content higher in fresh foods Classification by solubility:
Fat soluble: Vitamins A, D, E, K Water soluble: Vitamin C, B Complex (8 vitamins)

Nutrients: Minerals
Inorganic elements essential to the body as catalysts in biochemical reactions Macro minerals: Body requires 100mg or more
Calcium, phosphorous, magnesium

Trace elements: Body needs less than 100 mg

Zinc, iron, manganese, copper, iodine, selenium

Dietary Guidelines: Food Pyramid (Old)

Dietary Guidelines: Food Pyramid (New)

Planning Your childs Tiffin

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This ?

Planning for packed lunches

Quick to eat nutritious dishes

Variety in colour, texture, taste and flavour

Extra liquids and salts in hot weather

Children prefer snacky meals to large ones

Salads can be included in sandwiches

Not a pretty picture

Provide a healthy diet for your children

For the most part, parents are the ones who purchase the food that their children eat

provide, prepare or

Therefore, it is imperative that parents make changes in their own food habits to help their children Even small changes can make a big difference

Suggested Changes in food preparation

Low-fat substitutes in your child's diet Use healthy oil/fats and remove excesses Avoid frying food as this adds calories Try fruit desserts for less calories and fat Include more vegetables in your child's diet Use "non-stick cookware" to reduce the fat eaten

Suggested Changes in food selection

Choose fruits and vegetables over convenience foods high in sugar and fat Limit drinks to water or milk. Sweetened beverages are high in calories and low nutritional value Select colorful foods such as green and yellow vegetables, fruits of various colors, and brown (whole grain) breads Limit white carbohydrates (e.g. rice, pasta, white bread, sugar) Limit the number of times you eat out. Many of the menu options are high in fat and calories

Involving children in change

Children are more likely to be motivated to change their diets if they are Involved in the decision to do so With the goal of improving health rather than losing weight, children should be encouraged to take charge of their diets by reading nutrition labels and learning about the food guide pyramid It is likely they have learned these things in school, but it should also be put to practical use at home

 Let food be your medicine and medicine be your food

Hippocrates

Make good eating habits fun!

Remember: Children will eat! And they are capable of regulating their food intake. They generally react negatively to new foods, but will usually accept them with time and experience. Caregivers can either support or disrupt childrens food acceptance and regulation. Serve them creatively. Children follow what YOU do (and eat) Set a good example.