Healthy Eating Habits in Children: A Guide for Parents
During the school-age years, children begin to establish long-term dietary habits, making it crucial to educate them on the principles of a healthy and balanced diet.
Key guidelines include ensuring the intake of foods from all essential nutrient groups and moderating the consumption of high-fat products that are associated with increased cholesterol levels among children.
Nutrition and children
Healthy eating habits in children are guided by the same nutritional principles as those for adults. At any age, the body requires a proper balance of vitamins, minerals, carbohydrates, proteins, and fats to function effectively. However, children need specific amounts of these nutrients based on their stage of growth.
It is essential for parents to understand the role of nutrition in their children's development and to encourage a healthy diet from an early age. Since children often imitate their caregivers' eating habits, it is not unusual for childhood overweight to occur in families where parents are also overweight. This doesn't mean completely eliminating foods like pizza or sweets, but rather limiting them to special occasions and consuming them in moderation.
The World Health Organization (WHO) recommends reducing the intake of products high in added sugars, such as sugary drinks and desserts, and replacing them with nutritious options like fresh fruits and raw vegetables.
Starting the Day with Breakfast
It's important to remember that breakfast is the initial meal consumed after the overnight fast. It should furnish the body with the essential nutrients and energy required to begin the day with vigor.
Therefore, it is advisable for children to eat a complete breakfast daily before attending school. Skipping breakfast and postponing eating until a mid-morning 'lunch' results in missing a significant daily meal.
Both breakfast and the other meals throughout the day should be diverse, ensuring that all the necessary nutrients supplied by food and needed by the body are acquired.
Recommendations for a Nutritious Diet in Children
For proper nutrition in children, it is crucial to consume fruits and vegetables daily as they provide essential vitamins, minerals, and fiber.
Recommendations from the WHO and the Food and Agriculture Organization (FAO) suggest that children should consume approximately 400 grams of fruits and vegetables each day. This translates to about three servings daily for children aged 1 to 2 years, and around five servings per day for those older than 2 years. Children over 4 years old, as well as teenagers, should aim to consume as many fruits and vegetables as possible.
It's important to remember that children are developing, and their bodies have specific energy requirements. When considering energy sources, carbohydrates or cereals are vital and should be plentiful in their diet. It is particularly recommended to include them in the daily routines of children who are very active in sports, for instance, by consuming foods like bread, rice, or pasta before any physical activity.
Children obesity
In recent years, the dietary habits of schoolchildren in developed nations have undergone significant transformations. The greater consumption of refined sugars has led to a reduction in the intake of cereals, vegetables, and fruits. Consequently, there has been a rise in the incidence of childhood obesity and being overweight.
When excess weight is present during childhood, it is more probable that it will persist into adulthood. Consulting a dietitian or nutritionist could be a beneficial step in assisting children to develop and maintain healthy eating patterns.
What Should Children Eat?
- Protein: This essential nutrient can be found in sources like fish, lean beef, poultry, eggs, peas, soy-based foods, and unsalted nuts and seeds.
- Fruits: It is recommended to include fruits in children's school lunches or snacks on a daily basis. It's also wise to limit or avoid packaged fruit juices because of their often high sugar content.
- Vegetables: Incorporate vegetables into main meals daily, even in small quantities, to ensure regular consumption.
- Grains: Opt for whole grains such as whole wheat bread, oats, popcorn, quinoa, or brown and wild rice. It's advisable to reduce the intake of refined grains, like white bread, pasta, and white rice.
- Dairy: Low-fat dairy options, including milk, yogurt, and cheese, are recommended choices.
- Avoid: It's important to stay away from ultra-processed or packaged foods and added sugars. Foods high in saturated fats, such as butter, lard, fatty cheeses, and ice cream, should also be limited.
