Understanding Nutrition
We want our children to eat healthy foods, but do we really know which nutrients are necessary for our children and in what amounts?
Let’s get started
We want our children to eat healthy foods, but do we really know which nutrients are necessary for our children and in what amounts?
Let’s get started
Nutrition for children is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as minerals, protein, vitamins, carbohydrates and fat. Kids, however, need different amounts of specific nutrients at different ages.
Nutrients that we obtain through food have vital effects on physical growth and development, maintenance of normal body function, physical activity and health. Nutritious food is, thus needed to sustain life and activity. Our diet must provide all essential nutrients in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition (deficiency diseases) or over-nutrition (diseases of affluence) respectively.
Carbohydrates: Carbohydrates are either simple or complex, and are major sources of energy in all human diets. They provide energy of 4 Kcal/g. The simple carbohydrates, glucose and fructose, are found in fruits, vegetables and honey, sucrose in sugar and lactose in milk, while the complex polysaccharides are starches in cereals, millets, pulses and root vegetables and glycogen in animal foods.
Fats: Oils and fats such as butter, ghee and vanaspathi constitute dietary visible fats. Fats are a concentrated source of energy providing 9 Kcal/g, and are made up of fatty acids in different proportions. Dietary fats are derived from two sources viz. the invisible fat present in plant and animal foods; and the visible or added fats and oils (cooking oil). Fats serve as a vehicle for fat-soluble vitamins like vitamins A, D, E and K and carotenes and promote their absorption.
Proteins: Proteins are primary structural and functional components of every living cell. Almost half the protein in our body is in the form of muscle and the rest of it is in bone, cartilage and skin. Proteins are complex molecules composed of different amino acids. Proteins perform a wide range of functions and also provide energy (4 Kcal/g).
Vitamins and minerals: Vitamins are chemical compounds required by the body in small amounts. They must be present in the diet as they cannot be synthesized in the body. Vitamins are essential for numerous body processes and for maintenance of the structure of skin, bone, nerves, eye, brain, blood and mucous membrane. They are either watersoluble or fat-soluble. Vitamins A, D, E and K are fat-soluble, while vitamin C, and the B-complex vitamins such as thiamin (B ), 1 riboflavin (B ), niacin, pyridoxine (B ), folic 2 6 acid and cyanocobalamin (B ) are water- 12 soluble.
A proper nutritional diet and healthy lifestyle can affect young children throughout the rest of their lives. During early development, children are highly impressionable and start to implement routines and tools that they carry with them into adulthood. Aside from habits and routines created, children who do not obtain proper nutrients as they develop, can suffer from physical ailments as well. Some of the most common issues for malnourished children include obesity, osteoporosis, decreased muscle mass, changes in hair volume and texture, fatigue, irritability, and type 2 diabetes. Childhood obesity is a growing epidemic affecting children at an alarming rate. Obesity refers to having excess body fat within the 95th percentile of their respective BMI, that is, Body Mass Index.