Forty-one million children under five were overweight or obese in 2016. Learn what good nutrition means for children and adolescents, how it shapes development, and practical steps for healthy habits.
According to World Health Organization (WHO), forty-one million children under the age of five were either overweight or obese in 2016. Overweight and obesity have increased dramatically among children and adolescents aged 5 to 19, from 4% in 1975 to just 18% in 2016. Despite the amount of data available, it can be difficult to sort through and decipher what a balanced diet and healthy eating habits would look like for your child. To enforce a sustainable and healthy lifestyle for your child, you must first understand what good nutrition consists of, how it affects childhood development, and what steps you can take to ensure your child adopts healthy eating habits.
Children's nutrition is based on the same basic principles as adult nutrition. A healthy and appropriate balance of diet and exercise, as well as a valuable lifestyle, are the keys to proper nutrition. Grains, dairy, protein, vegetables, and fruit are the five main food groups and are a good starting point for any child's diet. The proportions of each food group will be heavily influenced by age, genetic makeup, and physical activity.
Whole grains are more nutritious than refined grains because they use the entire grain kernel. Vegetables and fruits provide essential vitamins, minerals, and fibre. Protein and dairy support growth, muscle development, and bone health. Your child's diet may differ depending on their age and unique genetic makeup, with certain nutritional guidelines more important during specific developmental stages.
Toddlers (ages 1-3) can be a challenging age group to feed a nutritious diet. Many developmental changes occur during this period, which affects their food intake. Toddlers are exploring independence and control, which can lead to quarrels over specific foods, mealtimes, and portion sizes. It is recommended that toddlers consume 3-5 ounces of grains per day, 1-2 cups of vegetables from each subcategory, about 1 cup of fruit, and roughly 13 grams of protein per day, depending on age, activity level, and gender.
The preschool years (ages 3-5) are an important time for children to develop healthy habits that will last a lifetime. Because pre-schoolers grow in spurts, their appetites can be inconsistent. Calcium intake is critical for developing strong, healthy bones and teeth. Contrary to popular belief, traditional dairy milk is not always the best source of calcium because it is less bioavailable to developing bodies. Calcium is often best obtained from dark leafy greens such as kale, broccoli, and bok choy. Fibre is also important for digestion and preventing constipation.
A proper nutritional diet and a healthy lifestyle can have long-term effects on young children. Children are highly impressionable during early development and begin to implement routines and tools that they will carry into adulthood. Children who do not receive adequate nutrition can suffer from obesity, osteoporosis, decreased muscle mass, fatigue, irritability, and type 2 diabetes. Obesity is more likely in children who do not eat a well-balanced diet and consume excessive amounts of fat, sugar, and processed carbohydrates.
Young children are highly impressionable and can experience body shame and emotional issues related to food. When children consume sugary, processed, and high-fat foods, their digestive system and gut flora suffer. Early nutrition and lifestyle decisions can have long-term consequences. Because most people reach peak bone mass around age 20, building muscle and bone mass during childhood is critical.
Without support, guidance, education, and routine, it can be difficult to ensure your child is eating healthy and staying fit. The Stanford Children's Health Hospital recommends avoiding fights over food and providing regular snacks and meals. If your toddler or pre-schooler is a picky eater, it is best to give up and try again later. Establishing regular feeding times and positive mealtime experiences helps children form healthy habits.
Involving children in food preparation and selection can be a valuable learning tool. Parents are encouraged to pack homemade snacks or lunches with food high in healthy fats and nutrients. Physical activity is just as important as proper nutrition. Most days of the week, children should get at least 60 minutes of moderate to vigorous physical activity. Because children learn through direct observation, leading by example is essential.
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