Childhood is full of fun and frolic. But, it is a demanding period as well where one grows, develops and learns. Optimum growth and development – both physical and mental is largely dependant on proper diet and physical activity. Eating is a learnt behaviour, hence it is essential to inculcate healthy eating when young. It is upto as a parent to take charge.
Could your child (6-12yrs ) be doing better?
Checklist
- Is your child lazy?
- Feels tired easily?
- Stomach Aches/ digestive disorders
- Temper tantrums
- Allergies
- Forgetful in day to day activities
- Makes careless mistakes in school
- Day dreams
- Hyperactive
- Impulsive
- Fidgety/ Restless
- Does your child have trouble making and keeping friends?
- Does his performance at school fall short of what you’d expect from the abilities he shows in other ways?
If your child has more than 2 of the above mentioned symptoms, he is not receiving optimum nutrition.
Common dietary problems of children (6-12 yrs)
Obesity: Childhood Obesity in India is on the rise. It has increased from 16% in 1999 to 29% in 2004. Try and prevent it and the best way to achieve results is to develop good habits. Good eating habit is eating less sugar, fat and more fibre. The taste of sugar is acquired with eating sweeter and sweeter foods. One should gradually reduce the level of sweetness in foods and drinks. A good habit to develop in children is eating vegetables including raw ones and fruits. If your child is already obese, increase physical activity along with healthy eating.
Underweight: Some children hardly eat. They are picky eaters. Food refusal causes immense parental anxiety. But remember many young children are naturally lean during the mini-growth spurt that occurs around 7 years. If they persistently fall below their normal weight for height, it warrants investigation. Expose him to different variety of healthy foods, and will surely find something to suit his palate. Despite poor weight, do not encourage excessive consumption of sugar and fat. The principles of healthy eating applies as much to a thin child as to an obese child.
Dental Caries: Tooth Decay is a common problem. Children are more susceptible to dental caries than adults. Sugar consumption should be minimized because sucrose, fructose and glucose are readily available substrate for oral bacteria which causes dental decay. Sugary foods and drinks should be given after meals because the teeth is coated with saliva which protects the teeth from bacterial action. Children should be asked to brush after having sticky or chewy foods.
Anaemia: Low levels of haemoglobin, which results due to lack of iron in the diet, has been shown to reduce cognitive skills in children. Some girls who have achieved early puberty or children who are vegetarian are prone to anaemia. They should be given iron rich food such as fortified breakfast cereals, dried fruits, red meat, leafy green vegetables, sardines etc. Iron absorption can be enhanced by offering fruit juice with meals.
Learning Difficulties: Many children are having problems learning, behaving appropriately and socializing. Some research has linked it to lack of essential fatty acid found in oily fishes, walnuts, pumpkin seeds etc.
Encourage Healthy Eating
Meals: Most children do not have a proper breakfast before going to school. Breakfast will keep your kid well fuelled for the day. Eat 3 main meals and 2-3 snacks in a day.
Snacks: The best snacks are fruits. Make sure it is readily available. Dry fruits, vegetable sticks, frozen yogurt are good snack options.
At School: Most school canteens do not offer healthy and food choices. The fried samosas, chowmeins, chips etc should be consumed as an occasional treat. Give them tiffins packed with healthy snack options.
Social Eating: Today’s children socialize a lot at birthday parties, outings, picnics, at entertainment zones, at malls where they have plenty unhealthy choices at offer. Teach them to choose the best of those unhealthy foods e.g Icecream is better than coke, have a thin crust pizza than thick crust, cookies are better than cream pastries. Warn them of the health consequences of consuming such foods. You should never ban any food because it increases their temptation to try it.
Occasional Treats
Pizza
Burgers
French Fries
Ice creams
Chips
Samosas
Lollies & Sweets
Chocolates
Pastries
10 rules for the Family Nutrition Makeover
- Gain control of the food you buy and make available. Limit the amount of high fat and sugary food you purchase. Stack them in places, which is not within easy reach.
- Eat a variety of foods. Do not make your child a limited eater by giving him the same kind of fruits or vegetables everyday. Introduce him or her to different kinds and colours of foods.
- Watch what your child drinks. Avoid cola drinks. Encourage consumption of water when thirsty. Develop the habit of eating fruits than having fruit juices.
- Teach the child the serving sizes. Create awareness of how much needs to be eaten and how much is he really eating. He will eventually gain control over his portion sizes. Make it simple by explaining portion in terms of number of spoons, cups, glasses or the number of pieces of chocolates.
- Educate your child about the benefits and shortcomings of different foodstuff. Do not force the child to eat or not to eat a particular food. Instead, tell the child that milk has calcium and it will make his bones and teeth strong and cola drinks can rob their bones and teeth of calcium. Give him responsibility. Let him make informed choices.
- Do not snack while watching TV. Do not have meals in front of the telly.
- Do not use food as a reward as well as a form of recreation.
- Be patient. It takes several exposures before a child will try a new food item. If the child refuses to eat something the first time, do not force. Simply introduce a few days later.
- Always give children choices. If you want to encourage consumption of fruits in your child and he does not want to eat banana, give him apple.
- Healthy eating should be practiced by the whole family if you want to inculcate it in your child.
Tell them …………………..
Trying new foods and variety keeps you growing well fuelled
Living on junk food can tire you out.
Moving is energizing and fun.