Healthy Food and Nutrition

Healthy Food and Nutrition

            You are what you eat! Research has proven that there is a direct correlation between nutrition and it’s effects on growth, health and development. “Adequate nutrition during childhood is necessary to maintain overall health and provide for growth” (Robertson, pg 215). However, fewer than 50 percent of children in early childhood environments are eating the recommended amounts of grains, fruits and dairy products, while less than 30 percent are eating the recommended amounts of vegetables and meat in their diets (Robertson, 2010). The American Dietetic Association noted an increase in children’s consumption of foods high in sugar (like fruit juices and sweetened beverages) and a decrease in the consumption of healthy whole grain foods (like grains and breads), milk and vegetables (Robertson, 2010). With many homes subject to both parents working, and the majority of a child’s time spent in an early childhood environment, the nutritional responsibility has fallen heavily on early childhood programs.

            The best tools for improving the quality of a child’s nutrition is the education of the teacher, the parent and the child (Robertson, 2010). Knowing what foods provide the most nutrients allows school programs to plan menus that are healthy and can meet nutritional requirements in a variety of ways. Educating parents with handouts, news letters or posted nutritional guidelines (like the My Pyramid food group program by the USDA) and teaching children to invest in their own health (by picking out healthy foods) are also ways to improve nutrition at an early age.

            Infants grow fast and need the proper nutrients to aide in that growth. A newborn will double its weight within the first four months of it’s life (Robertson,2010). Their growth and development depends directly on their nutrition. According to researches, breast milk has been found to be the most beneficial resource of required vitamins, minerals and antioxidants for growing infants. It is a food source that can not be replicated in other formulas and is thought to even increase cognitive abilities.  However, for mothers who do use formulas make sure to check that is fortified with vitamin D to prevent a deficiency and watch out for lactose intolerance as most formulas (except for soy based) are made with nonfat cow milk.

            For toddlers and preschoolers who are wanting to make their own choices and decisions, it may be more difficult to introduce new foods. However, remember that it is the adult who decides what foods come into an child’s environment. Modeling good eating habits and offering more healthy foods will lead to the child liking and choosing more healthy foods on their own and in other environments (like school). Stay away from empty nutrient, high calorie foods that are high in sugar. Snacks and meals should include a protein, carbohydrate, dairy product, vegetable (or fruit) and some fat. Be sure to give the child a variety of choices of foods within those parameters. It builds decision making skills and allows them some autonomy over their own health. Water is very important as well in a child’s development and is a daily necessity. Providing foods high in water (such as drinking water, fruit, and 100 percent fruit juice) are essential for daily nutrition.

            For school age children, the main goal of the adult is supervision of what they eat. They are fully capable of preparing their own meals and snacks by this age but may eat for a variety of reasons, some being social. Setting parameters by limiting what they have access to is a good way to non intrusively control a school age child’s diet. They are often more influenced by fast foods and if not properly limited can quickly become addicted to eating these high calorie foods. Stocking your home with whole grains, fresh fruits and lean meats are all ways of providing healthy food choices. Limiting indulgent foods to special treats or special days (like a pizza night) may be a better way to add some fun into their diets.

            There are a variety of fun recipes that you can make with your child that are healthy and delicious. One of my favorites is the ants on a log. It requires celery (a vegetable), peanut butter (healthy fat and protein), and raisins (a dried fruit) all of which are on the USDA’s My Pyramid f ood graph.

            Another recipe that is simple to make is a “Party Mix” using non sugared cereals, popcorn, nuts and a touch of something sweet like raisins or chocolate candies.  This makes a good snack that can offer a source of whole grains, fruit and protein.

            Also try making a shake using fresh, frozen or canned fruit, low fat milk and yogurt! It makes a delicious drink and is a good source of your child’s fruit and dairy nutritional requirements.
REFERENCES

Robertson, C. (2010). Safety, Nutrition and Health in Early Education. Fourth Edition Belmont,CA: Wadsworth.