Good food = great kids!
New research which links iron-deficiency anemia (IDA) in babies with poor attention and memory skills backs up various older studies in which babies with IDA had lower cognitive test scores than babies without the condition. The older research also indicated that each 10g of missing iron may decrease IQ scores by as much as 1.7 points as children grow. Poor nutrition has also been linked with
aggression, anti-social behavior and
ADHD in tweens and teens. In our junkfood world, are you doing enough to make sure your baby or child eats right?
The best start
Up to six months of age, breast or formula milk is sufficient to nourish your baby (once you wean him onto solids he’ll still need milk feeds – check out Your weaning timetable for guidelines). Your baby is born with his own stores of iron, gained from you while you were pregnant and absorbed from breast or formula milk (breast milk doesn’t contain much iron but the fact that it’s easily absorbed by your baby makes up for this). Once he gets to around six months his reserves start to run low – and this is where solid foods start to kick in, to make up the shortfall. Giving your baby a good mix of food via a range of tasty baby recipes will ensure that you meet his nutritional needs.
Scaling the food pyramid
The US Department of Agriculture (USDA) food pyramid can help you work out what your older child should be eating each day. Visit the
MyPyramid Plan and enter your child’s age, weight and daily activity levels to get a tailored nutrition plan with info on how many servings of each food group your child needs to stay healthy. The emphasis is on fruits, veg, whole grains, lean meat and a little healthy fat…
- Whole grains These are richer in fiber and nutrients than refined grains. Choose whole grain or whole wheat breads and cereals, and brown rice. Half-and-half pasta choices, such as barilla, are a good option if your child doesn’t like the texture of whole grain pasta; as are ‘white wheat’ breads. Avoid ‘multigrain’ options, which may not be very high in fiber.
- Vegetables Ensure your child gets a wide variety of leafy dark green veg (good for iron and calcium if you’re raising your child as a vegetarian), fiber-rich beans and peas and brightly-colored (carrots, peppers) veg packed with antioxidant vitamins. Choose from fresh, frozen or canned (choose salt-free options).
- Fruit Any fruit or 100% fruit juice (with pulp is best) counts as a fruit portion; choose from fresh, dried, frozen or canned (preferably in juice, not syrup). If your child isn’t crazy about fruit as-is, he might enjoy home-made fruit smoothies.
- Milk plus cheese and yogurt. If your child is under two years of age stick to full-fat options; switch him to half fat once he’s over two. Milk is a major source of calcium for kids so if your child doesn’t like it plain, try him with chocolate milk. Some fruit juices are fortified with calcium and are a good option if you avoid animal-based products; you can also top up your child’s calcium intake with plenty of dark green leafy veg and sardines with the soft bones mashed into the flesh.
- Meat Choose lean cuts of meat and poultry and avoid ground meat wherever possible. If you’re a vegetarian, ensure your child gets enough protein from non-meat sources such as nuts and beans. When choosing fish, give your child an extra nutritional boost with varieties that are high in omega-3 fatty acids, which may boost brain power and help guard against attention deficit problems.
- Oils Choose plant-based oils, which are high in beneficial monounsaturated fats and cholesterol-free (though you should avoid coconut and palm kernel oil, which are high in harmful saturated fats). Extra-virgin olive oil is the best choice; canola oil is a good cheaper option.
What about vitamins?
According to the American Academy of Pediatrics, as long as you follow the Mypyramid minimum servings when feeding your child, he shouldn’t need vitamins. But what about the times when your child is chowing down on chips and soda at a friend’s house, or bypassing healthy lunch options at school? Or what if he’s a picky eater?
You should always aim to meet your child’s recommended daily intake of vitamins via food, since vitamins and minerals are much more easily absorbed this way and many foods are fortified with extra nutrients. However, a vitamin supplement can be a handy nutritional safety net for kids who don’t eat well and for those who have a health condition that prevents them from absorbing nutrients from food. Give your child as many food sources as possible, but if you feel he may not be getting enough ask your pediatrician about giving him a vitamin supplement.