Wednesday
Nov032010
Nutrition for Kids
Wednesday, November 3, 2010 at 10:00AM
Nutrition for Healthy Kids!
Children have different nutritional requirements than adults because of their smaller body size, rapid development during growth periods, and continuing development of bone, muscle and other tissues. During the first year of life, an infant triples their body weight, with most of the dramatic growth happening in the first six months. After one year, children continue to grow and develop, but at a more steady rate through adolescence.
An infants energy requirements are much higher than an adults - a newborn requires about 450 calories per day, which is the equivalent of a 170 pound adult requiring over 7000 calories a day! The best and most nutritious food for infants is breast milk – it’s high energy density supports the rapid growth of early infancy.
The single most important nutrient for growth is protein – infants need one and a half times as much protein per pound of body weight than adults. Most other nutrients are also required in higher amounts per pound of body weight – almost five times the vitamin A, ten times the vitamin D, five times the vitamin C, and three times the vitamin E for infants vs. adults. Because of the rapid growth from birth to two years, it is not recommended to restrict the amount of fat for an infant or young child. That is why there isn’t fat information on infant’s food labels – fearing their child may become overweight, a well-meaning parent may limit fat and unintentionally malnourish their child. Fat is essential for proper growth and development and is needed in higher amount from birth to two years. Breast milk or a fortified infant formula will provide all of these nutrients until the infant starts eating solid foods.
Between the ages of one and the start of adolescence, a child grows two to three inches and gains five to six pounds per year. Muscle and bone increase in mass and density and the long bones (arms, legs and spine) lengthen and strengthen to support the child’s weight.
Toddlers are notoriously picky eaters, but providing them with new foods slowly and consistently and letting them choose when to include it is essential to creating healthy food habits. Most children start to loose their appetite around one year of age, which is consistent with slower and steadier growth. They may spontaneously eat more and be hungrier during growth spurts, and are usually able to recognize their own hunger and regulate their food intake to the appropriate calories, if offered the appropriate, healthy choices of foods. Sugary foods should not be given as rewards for finishing healthy foods and should be kept to a minimum.
Energy needs vary depending on growth and physical activity – for an active one year old, 800 calories a day is needed; for an active six year old, 1600 calories a day; and for an active ten year old 2000 calories is appropriate.
During adolescence, calorie needs can increase if the child is active in sports, up to 2500 to 3000 calories per day for an active boy (a little less for a girl who has less lean body mass). In general, total energy need increases slightly with age (and activity level) but energy need per pound of body weight actually decreases with age.
Starting kids off with healthy food choices and limiting their access to sugary, fast and “junk” foods will ensure our children grow and develop into healthy young adults.
Homework: Do the right thing! The best way for children to learn healthy food habits and get the nutrition they need is to watch what their parents eat. Being a healthy food role model may not be easy, but it shows our kids that making the healthy choices most of the time can lead to better health and fewer chronic disease issues as they, and we, age.
Children have different nutritional requirements than adults because of their smaller body size, rapid development during growth periods, and continuing development of bone, muscle and other tissues. During the first year of life, an infant triples their body weight, with most of the dramatic growth happening in the first six months. After one year, children continue to grow and develop, but at a more steady rate through adolescence.
An infants energy requirements are much higher than an adults - a newborn requires about 450 calories per day, which is the equivalent of a 170 pound adult requiring over 7000 calories a day! The best and most nutritious food for infants is breast milk – it’s high energy density supports the rapid growth of early infancy.
The single most important nutrient for growth is protein – infants need one and a half times as much protein per pound of body weight than adults. Most other nutrients are also required in higher amounts per pound of body weight – almost five times the vitamin A, ten times the vitamin D, five times the vitamin C, and three times the vitamin E for infants vs. adults. Because of the rapid growth from birth to two years, it is not recommended to restrict the amount of fat for an infant or young child. That is why there isn’t fat information on infant’s food labels – fearing their child may become overweight, a well-meaning parent may limit fat and unintentionally malnourish their child. Fat is essential for proper growth and development and is needed in higher amount from birth to two years. Breast milk or a fortified infant formula will provide all of these nutrients until the infant starts eating solid foods.
Between the ages of one and the start of adolescence, a child grows two to three inches and gains five to six pounds per year. Muscle and bone increase in mass and density and the long bones (arms, legs and spine) lengthen and strengthen to support the child’s weight.
Toddlers are notoriously picky eaters, but providing them with new foods slowly and consistently and letting them choose when to include it is essential to creating healthy food habits. Most children start to loose their appetite around one year of age, which is consistent with slower and steadier growth. They may spontaneously eat more and be hungrier during growth spurts, and are usually able to recognize their own hunger and regulate their food intake to the appropriate calories, if offered the appropriate, healthy choices of foods. Sugary foods should not be given as rewards for finishing healthy foods and should be kept to a minimum.
Energy needs vary depending on growth and physical activity – for an active one year old, 800 calories a day is needed; for an active six year old, 1600 calories a day; and for an active ten year old 2000 calories is appropriate.
During adolescence, calorie needs can increase if the child is active in sports, up to 2500 to 3000 calories per day for an active boy (a little less for a girl who has less lean body mass). In general, total energy need increases slightly with age (and activity level) but energy need per pound of body weight actually decreases with age.
Starting kids off with healthy food choices and limiting their access to sugary, fast and “junk” foods will ensure our children grow and develop into healthy young adults.
Homework: Do the right thing! The best way for children to learn healthy food habits and get the nutrition they need is to watch what their parents eat. Being a healthy food role model may not be easy, but it shows our kids that making the healthy choices most of the time can lead to better health and fewer chronic disease issues as they, and we, age.
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