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Essential Nutrients
Eating Their VegetablesMany parents have a battle when it comes to getting children to eat vegetables, but you can win children over by appealing to their taste for bright colors and interesting textures. Choose crisp, raw carrot sticks and other attractive, crunchy veggies. Substitute minced vegetables (zucchini, eggplant, mushrooms) for ground meat in spaghetti sauce, or chop chickpeas with grains and other vegetables to make "veggie burgers."
Iron Deficiency
Iron is an essential mineral for normal growth and development for a child. Unfortunately, many children have inadequate stores of iron due to insufficient intake of iron-rich foods. There are two types of iron: heme, which is easily absorbed by humans, and nonheme iron, which is poorly absorbed. Foods that contain heme iron include meat, eggs, fish, poultry, and seafood while breakfast cereals, legumes, grains, breads, seeds, nuts, dried fruits, and dark green, leafy vegetables contain the nonheme variety. Children should have a variety of iron-containing foods in their diet. In addition, the consumption of vitamin C-rich foods improves the absorption of dietary iron.
A Growing Epidemic: Obesity
In North America, children are becoming obese (defined as being 20 percent or more above desirable weight) or overweight in growing numbers and by earlier ages. The consequence: high blood pressure, high cholesterol, type 2 diabetes, some cancers, sleeping disorders, and orthopedic complications. One study found that the arteries of many American teenagers are so clogged that the kids are at increased risk for a heart attack. Research of this kind led the American Heart Association to establish guidelines urging doctors to intervene in childhood obesity by urging parents to limit foods high in saturated fat for children over 2, encourage kids to consume more fruits, vegetables, and whole grains, and to get at least 60 minutes of physical activity every day.
Overweight children tend to become overweight adults. Parents must foster positive elements, such as healthy eating, positive body image, and active lifestyle early in a child's life. The best approach to controlling weight in obese youngsters is serving smaller portions and encouraging regular, vigorous exercise.
Foods for Teenagers
Adolescents need more of everything to keep up with the massive teenage growth spurt: calories and protein for growth and to build muscles; and protein, calcium, phosphorus, and vitamin D for bone formation. For many the demands of school and social life mean that they eat meals away from home; suddenly they are responsible for choosing the major part of their diet. Some may not make the best choices. Others may use food to establish an identity, such as by becoming a vegetarian, without knowing how to maintain proper nutrition. Both obesity and eating disorders can plague adolescents. A sensitive approach is necessary in order to help an adolescent maintain a positive self-image and professional help may be necessary.
Building Bone
Calcium is important for forming strong, healthy bones during adolescence and preventing osteoporosis later in life. Youths 10 to 16 years old need 3 to 4 milk-product servings a day -- the equivalent of 2 cups of milk and 1 to 2 oz (30-60 g) (2 slices) of cheese or 3 to 4 cups of yogurt -- every day. If teens are not drinking milk, they can try a smoothie, fortified soy beverages, cheese on a sandwich, or even chocolate milk.
Snacking and Fast Food
Teenagers often prefer snacks loaded with fat, sugar, and salt: potato chips, French fries, hamburgers, hot dogs, pizza, and candy bars. These are high in sodium and strike a poor balance between calories and nutrition; a steady diet of them is low in vitamins A and C, calcium, and dietary fiber. Encourage teenagers to choose grilled chicken (not breaded), sandwiches with lean meats, or a slice of vegetarian pizza.
Do One Simple Thing: Pack Your Kids' Lunches
That way you can ensure that they have nutritious choices such as carrot sticks and fruit. While most school cafeterias are providing more healthy offerings for students, such as wraps and salads with low-fat dressings, many still serve fat-laden fries and other fast-food staples. School vending machines are packed with processed foods that also contain unhealthy trans fats. If your kids look forward to a special treat, slip in a homemade cookie, which is healthier than packaged varieties.
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