Poor nutrition in children can lead to many health concerns. NMAMI AGARWAL shares tips on how to give younger ones the right diet
It is believed that the nutrition in first 1000 days of a child decides the outcome of future health and if nutrition is addressed poorly, it can have serious health concerns. Children can have many anthropometric parameters of nutrition like:
All the above parameters are as per WHO Child Growth Standards.
Adequacy of nutrition is for health and development ofchildren. Early nutritional deficits are associated with long-term impairment of health. The most important factors for child nutrition are as listed below.
Dietary Energy: Dietary energy is required to maintain tissue growth, maintenance and physical activity. Dietary energy is derived from macronutrients including carbohydrates, protein, and fats. If the energy intake is low than required, physical activity or growth rate of a child can be reduced. On the contrary, when energy intake exceeds requirement, it leads to weight gain and fat deposition. Certain studies have shown that excess fat deposition in childhood can lead to obesity in later life.
Protein: Proteins are the major structural and functional components of all the cells in the body and are made up of amino acids. To maintain the cellular integrity and functioning, adequate supply of dietary protein is essential particularly in childhood when rapid growth requires a constant supply of amino acids to manufacture protein. Good sources of quality protein come from animal foods like chicken, meat, fish, milk, and eggs. The vegetarian sources include — soy, lentils, quinoa, pulses and legumes. Proteins from animal sources are considered to be complete as they contain all the essential 9 amino acids.
Carbohydrates: Carbohydrates are the best readily available energy source for children. They are an integral part of diet both for kids and adults. A healthy and balanced diet for kids must include 60-65% of energy being derived from carbohydrates. Children should include a variety of carbohydrates in the diet to support energy requirements. Best sources include — whole grains like wheat, jowar, ragi, bajra and oats.
However, there is a catch with the type of carbohydrates the kids might consume. Kids should refrain from consuming bad carbs which include processed foods like bakery, white bread, jams, jellies, pastries, and muffins.
Fat: Fats are also a source of energy for kids. Fats enhance the palatability of food and also help in the absorption of certain vitamins. The dietary fat should be derived from healthier sources like cold pressed unsaturated oils (olive oil, flaxseed oil), walnuts, flaxseeds, fatty fish, dairy, avocado, and cottage cheese.
Apart from these, fruits and vegetables should be included to ensure essential vitamins and minerals supply to the body.
The link between good health, balanced nutrition and healthy weight is too important to be ignored for any child because dietary habits that are inculcated in childhood are often carried into adulthood. Making small changes in the diets of kids can make a huge impact in the long run.
The writer is Founder-CEO, Nmami Life