Childhood and Adolescence

Question 1

Nutrition During Childhood

Answer 1

• Carbohydrates: recommendations for children from the age of one
  are the same as for adults (approx. 60-70% of dietary energy).
• High fibre recommendations for adults are not the same as in early childhood, as too much fibre lowers food energy density and phytates reduce micronutrient absorption.
• Fat: As long as a child’s energy intake is adequate, fat intakes below 30% of total energy do not impair growth. However higher fat intakes are recommended for younger children who eat less food than older children.
• Protein: Like all needs, protein requirements increase slightly with age (however, per body weight the requirement actually decreases)

Question 2

Nutrition During Childhood: Iron

Answer 2

Vitamin and mineral needs of children increase with age. A balanced diet of nutritious foods that meets a child’s needs for all nutrients is important.
Iron deficiency anaemia can be avoided by:
* Staying away from processed foods ready meals, sugary snacks, soft drinks, crisps
* Cow’s milk inhibits the absorption of iron by calcium and casein.
* Optimising digestion and gut health: probiotic and prebiotic rich foods, chewing food well.
* Deficiency symptoms/signs include: fatigue, listlessness, irritability, loss of appetite, apathy, impaired learning, slow growth rates, pallor, tachycardia, spooning of nails.

Question 3

Nutrition During Childhood: Veg and vegan

Answer 3

• Many children thrive on a wholefood vegetarian or vegan diet. Encourage parents to be well informed and plan meals to ensure proper nutrition as infants and young children have very little ‘buffer’ for macro and micro nutrient deficiencies.
• Ensure an adequate intake of calories for energy, DHA rich foods, calcium, non haem iron and vitamin B12 rich foods, as well as plenty of time outdoors for optimal vitamin D
• Remember there are plenty of children malnourished due to eating junk food diets who are not vegan!

Question 4

Nutrition During Adolescence: Protein

Answer 4

• Adolescent protein needs vary with the degree of physical maturation.
• Insufficient protein intake is uncommon among adolescents in Western countries, however quality is often an issue, with teenagers opting for processed meats and dairy products.
• Protein insufficiency can occur in teens, e.g. in those on weight
  loss diets or on inappropriately planned diets (i.e. junk food).
• Inadequate protein can = loss of lean BM and delayed growth.

Question 5

Nutrition During Adolescence: Carbohydrate

Answer 5

• Refined carbohydrate intake is often high and fibre intake low in adolescence (most do not meet the daily requirements). This can be a key factor in common conditions such as acne due to the effect of insulin on sebum production -> oily skin).
• To support GI health, focus on foods with a high nutrient intake: whole grains, sourdough breads, sprouts, fresh fruits / vegetables.
• E.g. muesli or porridge for breakfast, green smoothies, sweet potatoes, colourful salads and burrito bowls with brown rice.

Question 6

Nutrition During Adolescence: Fat

Answer 6

• Fat intakes should not exceed 30-35% of total caloric intake.
• EFAs are important for the production of sex hormones (e.g. testosterone, oestrogen, progesterone) which is crucial during this time. They are also needed for skin, hair and nail health (consider teenage acne).
• Include healthy fats contained in nuts and seeds, oily fish, avocado, olives and olive oils.

Question 7

Nutrition During Adolescence: Calcium

Answer 7

• Adolescence is a crucial time for bone development and the requirement for calcium reaches its peak during these years.
• Low calcium diets and physical inactivity compromise the development of peak bone mass (the best protection against osteoporosis). Encourage daily exercise and avoidance of fizzy drinks, caffeine, alcohol, fast food .
• Include bone supportive nutrients such as vitamin D and magnesium rich foods (almonds, barley, leafy greens, legumes).

Question 8

Nutrition During Adolescence: Iron

Answer 8

• Iron requirements increase in adolescence for both males and females as their blood volume increases with growth
• Iron needs increase for females as they start to menstruate, and for males as their lean body mass develops.
• For females, iron needs remains high (heavy menstruation and pregnancy) until late adulthood / menopause. Menstruation makes women more susceptible to iron deficiency.
• Include non haem iron foods such as almonds, apricots, avocado, sunflower, pumpkin seeds as well as vitamin C rich foods to aid absorption (broccoli, citrus fruits, peppers, rosehips, strawberries, sweet potatoes etc.)