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Your Child’s Nutritional Health

From kindergarten to post-puberty, children and teens are growing rapidly. There is a delicate balance between eating enough calories and nutrients for growth and development, while getting enough physical activity to prevent weight gain and chronic disease.

KEY NUTRIENTS IN YOUR CHILD’S DIET

Calcium is found in dairy products, such as milk, cheese and other dairy products. However, calcium is more readily absorbed from plant sources such as calcium fortified soy or rice milks and orange juice, legumes, almonds along with dark green leafy vegetables such as spinach and kale. Non-dairy sources of calcium are also lower in fat and calories. Magnesium, found in whole grains, nuts and seeds, help to incorporated calcium into bone.

Iron deficiency anemia is still widespread in children. Good sources of iron include whole grains, iron-fortified cereals, legumes, green leafy vegetables and dried fruits. Consuming foods rich in vitamin C (citrus fruits, broccoli, strawberries) at the same meal as high iron foods, enhance iron absorption.

FOOD ALLERGIES

Common allergens include milk, eggs, wheat, corn, citrus, nuts and seafood. In addition, celiac disease is a digestive disease that damages the small intestine and interferes with absorption of nutrients from food. Recent findings estimate 1 in 133 people in the United States have celiac disease. Individuals with celiac disease cannot tolerate a protein called gluten, found in wheat, rye, and barley. Today, a wide variety of food exists for individuals with food allergies, along with gluten free foods to manage celiac disease.

ATTENTION DEFICIT HYPERACTIVE DISORDER

Sugar in conjunction with artificial colors, dyes and additives may exacerbate attention deficit hyperactive disorder (ADHD). Parents can usually tell when their child has been exposed to too much sugar – especially when they come home from birthday parties filled with cake, ice cream and other goodies and tend to be wound up for the rest of the day. In addition, a 12-ounce can of caffeinated soft drink consumed by a child is equivalent to the effect of four cups of coffee consumed by an adult. Limit your child’s intake of sugar. Notice if your child’s behavior improves from a more wholesome diet.

CHILDHOOD OBESITY, HIGH CHOLESTEROL AND DIABETES

Children with high fat intakes are significantly heavier than children with low fat intakes. Childhood obesity is a precursor to heart disease and diabetes. Limiting fat, especially saturated fat, in your child’s diet is the best prevention and/or management of weight, cholesterol and diabetes, which uncontrolled, can lead to health complications later in life.

WHAT IF YOUR CHILD OR TEENAGER IS ATHLETIC?

VITAMINS AND MINERALS

Since athletic individuals are consuming more oxygen through aerobic exercise, an increased amount of “free radicals” are formed from the byproduct of oxygen formation as well as breathing in air pollutants can damage growing cells. Supplementation of vitamins C, vitamin E, and beta-carotene are recommended and the dose will vary depending on age and other circumstances.

IRON

A small amount of extra iron may be needed to aid in oxygen transport through the body. Sports anemia is common, which is the breakdown of red blood cells from impact of feet on the ground during running.

ELECTROLYTES

Sodium and potassium, which are referred to as “electrolytes”, are needed for water balance and proper muscle function, which can be achieved through normal fluid intake and eating fruits and vegetables daily.

ZINC AND CALCIUM

Other important nutrients include zinc for energy metabolism, as it tends to be lost in sweat and urine. Calcium is needed for strong bones and magnesium is helpful to prevent muscle cramps.

SPORTS DRINKS

Although water is the best way to hydrate the body, sport drinks with up to 10% sugar concentration are acceptable. Too much sugar lingering in the stomach will hamper performance. Some sugar intake will help preserve the body’s carbohydrate stores, maintain blood sugar and delay fatigue. Diluted juices work just as well as sport drinks. As far as how much fluid to drink before competition, 16 to 20 ounces are recommended two hours before and eight ounces 15 to 30 minutes before. While exercising, four to six ounces every 15 to 20 minutes is recommended, especially during long-term competition. You can be down up to two quarts of body fluid without actually feeling thirsty.

PROTEIN AND FAT

Athletes do not need any more protein or fat. Too much protein may be dehydrating. In addition, a low fat diet of no more than 20% is recommended.

COULD YOUR CHILD OR TEEN HAVE AN EATING DISORDER?

Today, young girls rarely feel good about their bodies. The current emphasis on beauty and the extraordinary pressure on females to be thin in order to achieve desirability are exceptional. According to statistics, 80% of adolescent girls feel bad about their bodies, 75% feel “fat,” and up to 70% are on diets at any given time. This behavior is extending to younger and younger children every day. Studies suggest almost half of 3rd to 6th grade girls say that they want to be thinner, and that 33% have already tried to lose weight. In addition, eating disorders are increasing prevalent in males.

WHAT IS AN EATING DISORDER?

Eating disorders are extreme expressions of psychological issues experienced by both boys and girls. They include anorexia nervosa, bulimia nervosa, binge eating and compulsive overeating. Anorexia nervosa is characterized by an irrational fear of body fat and weight gain, which contributes to drastic weight loss and refusal to maintain a height and age appropriate weight. With bulimia nervosa, cycles of binge eating and purging take place. Binge eating disorder or compulsive eating involves impulsive overeating with isolated fasts and recurrent diets.

WHAT ARE THE WARNING SIGNS OF ANOREXIA AND RELATED EATING DISORDERS?

Aside from extreme weight changes, behavioral signs that something is wrong are:

• Isolation

• Range of emotions from angry outbursts to no affect

• Procrastination

• Trouble in school

• Perfectionism

• Compulsive habits

• Omitting significant food groups at meals

• Change in sleep habits

• Loss of interest in formerly fun activities.

An eating disorder is a medical illness like any other disease, and will not go away without attention. If you suspect that your child has an eating disorder, it is important that you work with a team of professionals including your physician, psychotherapist, registered dietitian, and if necessary, a psychiatrist. This team of professionals’ can help you understand the impact of stress on your child and the rest of the family, teach healthy communication skills, and help you to assist your children to grow and individuate.

It is not so much what you say to your child, to convince them to eat healthier and have healthy food behaviors, but your own behavior that you model for your child rules. If you emulate healthy nutrition and lifestyle choices, your children will follow.