Most children are constantly on the go, expending energy all
the time. Therefore it’s essential that children eat enough nutrient
dense and energy rich food like carbohydrates in their diet, as well as
other nutrients like protein and fat, to help fuel their active bodies,
and meet their nutrient requirements for growth and development.
Carbohydrates
are the body’s preferred source of fuel for the brain and body, which
is especially important for children as they are still developing, and
need both brain and body to help them learn and play. Carbohydrates are
also required for digestion, assimilation of other foods, and to help
break fat down in the liver.
Carbohydrates should make up at
least 45-65% of total daily calories in a child’s diet. This is
dependant on age, gender and daily activity levels. Healthy choices of
carbohydrates include wholegrain foods such as breads, breakfast
cereals, grains, pasta and noodles, as well as fruit, vegetables,
legumes and dairy products. Wholegrain foods provide longer lasting
energy, as well as feeling fuller longer because of their high resistant
starch or insoluble fibre content, which digests in the body more
slowly, allowing the body’s blood sugar to rise more gradually.
Unhealthy
choices of carbohydrate foods include soft drinks, lollies, cakes,
biscuits, pastries, ice cream and chips. These foods are often high in
sugar, salt, fat (particularly trans fat), and low in fibre. These
unhealthy foods can instead spoil an appetite for healthy food; when
eaten regularly and in excess, contribute to oral cavities, chronic
disease i.e. obesity, diabetes, cardiovascular disease and nutrient
deficiencies; and increase the cost of your grocery bill. When children
eat good sources of carbohydrates, not only are they having their energy
requirements met, but also their nutrient requirements for example
bread, grains and pasta contain b vitamins, folate, vitamin E and
minerals such iron, zinc and magnesium, milk is a good source of calcium
and vitamin D, and fruit and vegetables are a good source of vitamin
and minerals especially A and C.
Restriction of carbohydrates in
children have all sorts of side effects including low levels or
deficiencies of certain nutrients required for healthy growth.
Examples of some of these nutrients include:
Folate
or folic acid, which is essential for normal red blood cells, cell
production and maintenance in the body, brain growth and nervous system
development. Daily folate recommendations for children include:
- 1 to 3 years — 150 micrograms
- 4 to 8 years — 200 micrograms
- 9 to 13 years —300 micrograms
- 14 to 18 years – 400 micrograms
- Good sources of folate include fortified breads and cereals, citrus fruits, legumes and leafy greens.
Calcium, which is essential for healthy bones therefore
an important nutrient whilst bones are still growing. Daily calcium
recommendations for children are
- 1 to 3 years — 500 milligrams
- 4 to 8 years — 800 milligrams
- 9 to 18 years — 1,300 milligrams
Dairy products are a good source of calcium, as well as
vitamin D and protein. And they also contain necessary fat that children
need for energy, growth and development. 2-3 servings of dairy can help
children meet these recommendations. Full-fat dairy products are
required up to the age of 2 then low-fat dairy products can be offered
from then on. Calcium can also be found in other foods, but usually in
smaller amounts. Some of these foods include tinned salmon, sardines,
dark green leafy vegetables, tofu, almonds, tahini and calcium fortified
products.
5-30% of protein and 25-40% of fat make up the
remainder of a kids daily diet. Percentages are dependant on age, gender
and daily activity levels.
Protein provides energy, but more
importantly is required for building and repairing the body. For example
it helps build and repair muscle, bones, organs, skin, hair, nails and
so much more. Protein rich foods include lean meat, chicken, fish, eggs
dairy, legumes and nuts.
Fat is a good source of energy and
essential fatty acids. It is also required for normal brain development,
growth and cell production, as well as absorption of some vitamins. Fat
is obtained from foods and oils in the diet. It’s found in three forms:
saturated fat which is found in all animal products i.e. meat and
dairy; monounsaturated fat which is found in most nuts and pumpkin
seeds, canola and olive oil; and polyunsaturated fat which is found in
fish, soybeans, and other seeds. All three types of fats are needed for a
healthy diet but care should be taken not to consume too much fat,
especially saturated fat, which aren’t good for health and can lead to
chronic disease such as cardiovascular disease and weight gain.
Children
need to be eating a balanced and nutritious diet that includes plenty
of healthy carbohydrates, along with proteins and fats, and limits added
sugars and salt. Not only will this help your child remain active but
also adopt a healthier relationship to food, as well as lifestyle that
can be hopefully carried out lifelong
.
Article Source:
http://www.essentialkids.com.au/younger-kids/kids-nutrition-and-fitness/energy-foods-for-active-kids-20110919-1kgpt.html
