Back to the Basics of Nutrition

Parents must have healthy eating habits if they want their children to have good eating habits. So, guess what mom and dad, if you do not eat broccoli then your child won't! So don't make funny faces when serving vegetables! Kids do what we do, not what we say. Set the example through enjoying healthy foods.

Knowing basic nutrition principles helps everyone understand the need for a balanced diet. Energy supports bodily functions and processes, and life cannot be sustained without the energy provided by food. The energy value of food, or the calorie content, depends on the amount of protein, fat and carbohydrate. A basic diet should consist of a healthy combination of carbohydrate, protein and fat.

Carbohydrates

Carbohydrates are the principle source of energy in our diets. Our diets should consist mainly of complex carbohydrates (45-65%), such as whole grains, brown rice, fruit, vegetables (with skin) and oats. Individuals should aim to consume small amounts of simple or refined carbohydrates, such as honey, cookies, candies, white flour and sugary cereals as they are stripped of fiber and other nutrients during processing.

Protein

Protein is part of all living organisms and is essential for the growth and repair of body tissues. Children must eat adequate protein for growth. Their average daily intake should be 10-35% of their total calories. Caution should be used when enforcing a high protein diet in children as it may put a strain on immature kidneys. Food rich in protein are: meat, fish, poultry, liver, eggs, milk, cheese, yogurt, soy, beans, peanut butter, nuts and grains.

Fat

Fat is a major source of dietary energy and is a vital to children’s growth. Certain fats are necessary for our body to function and process certain vitamins. Before age 1, 50% of baby’s diet should be made up of fat for brain development. Omega-3 fatty acids are beneficial for brain development, so try to incorporate more fish into your family’s diet. Breastmilk is 55% fat. The American Heart Association recommends gradually lowering the fat in children’s diets after the age of two for overall health and to prevent obesity. To decrease the amount of fat in a child’s diet trim visible fat from meat, switch to low-fat milk, and use butter or other spreads sparingly.

Here is an example of what a child’s diet (1 year or older) should look like:

Breakfast: Cheese omelet with fresh fruit and 1 cup of milk

Lunch: Finely chopped chicken salad, soft bread and cut up grapes with milk

Dinner: Meatloaf, mashed potato and asparagus

Snacks: Cheese stick, soft fruit or yogurt