Lifestages - Nutrition During Childhood

Question 1

Growth

Answer 1

• From age one to adolescence, a child typically grows taller by 2–3 inches (5–7.5 cm) and gets heavier by 5–6 pounds (2.2–2.7 kgs) each year. An increase in height and weight are only two of the many changes that growing children experience:
  o Brain development: cognitive abilities, language, emotional and social development.
  o Neurons grow longer dendrites and axons, which allow them to make more connections, or synapses, with other cells.
  o Increase in bone density and muscle mass.
  o Most organs at 12 months are remarkably similar to adults, except for reproductive organs.

Question 2

Preferences

Answer 2

Children are individuals requiring individual food.
* After one year, a child’s appetite will begin to diminish but its food intake will vary and increase to coincide with growth patterns and physical activity.
* Make sure food is of high quality (whole, fresh, seasonal, organic).
* Children have their own preferences —within reason, let the child decide (amongst healthy options).
* Children will reach for healthy foods if their taste has not been spoiled by sweets and other refined carbohydrates.

Question 3

Nutritional needs

Answer 3

• Follow your child’s innate intuition with regards to hunger: do not force them to eat.
• Digestion and absorption in pre-school children enable them to consume the same foods as adults, but nutrient needs and feeding skills are different.
• Children have smaller stomachs, which limits how much they can eat at each meal.
• The parent is responsible for the what, when, where of feeding.
• The child is responsible for the how much and whether of eating.

Question 4

Good habits

Answer 4

Teaching good eating habits:
* Lead by example by eating well yourself.
* Make mealtimes pleasant: turn off the TV and include the child in conversations (encouraging mindful eating of each meal).
* Encourage children to chew food well.
* Cook together and grow a garden with your child.
* Put food out in serving bowls and let your child help him / herself.
* Do not entice or manipulate your child to eat. It entices reluctance and reciprocal control. Don’t bribe with sugary desserts!

Question 5

Obesity in childhood

Answer 5

Overweight children may eat in response to other cues, disregarding hunger and satiety signals.
* Childhood obesity is associated with:
o Eating highly processed and hyperpalatable foods (sugary cereal, ready meals, soft drinks, crisps, high fat and calorie fast food).
o Reduced energy expenditure, less time spent outside, TV watching, mindless eating.
o Bigger food portions, both at home and in restaurants.
o Gut dysbiosis (e.g. antibiotic use in childhood, not being breast-fed).

Question 6

Prevention of childhood obesity

Answer 6

Type 2 diabetes in children is on the rise, fuelled by the obesity epidemic. Approaches to prevent / manage childhood obesity:
* Prepare foods at home using organic whole foods.
* Eat away from TV to ensure mindfulness.
* Be aware of age-related portions.
* Encourage structured mealtimes versus snacking.
* Discourage inactivity; encourage regular exercise in a way your child would enjoy, e.g. team sports can improve compliance and build relationships.
* Promote adequate sleep.

Question 7

Macronutrient requirements for children

Answer 7

• 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 8

Iron

Answer 8

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:
o Staying away from processed foods (ready meals, sugary snacks, soft drinks, crisps).
o Cow’s milk inhibits the absorption of iron by calcium and casein.
o 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 9

Vegetarian / Vegan diets

Answer 9

Vegetarian / Vegan Clients:
* 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!