Children's Nutrition  
Focus on Growth, Development & Health
Awareness is the key to making choices

Critical Stages in a Childs Development
The critical role of Nutrition in a child's development, is no more a debatable issue, rather an affirmation of the importance of giving your child a healthy, balanced diet for optimal growth.

At NutritionVista we follow the dietary guidelines offered by the USDA, and have adapted them to the NIN suggestions for Indian children. The recommendations are tailored for kids based on age, gender, and exercise habits.

At each stage, from infant to toddler to teenager, a childs nutritive needs change as they grow and develop through each stage differently. Not only is the caloric intake increased, but servings from each food group vary.



An infants needs are very different from those of an athletic teenager, yet each is critical in its own way for optimal develoment. Bottom line, ensure that you know and understand what your child's nutrient needs are and in what proportions and then follow through with providing them with the necessary diet and nutrition.
WHY IS NUTRITION SO IMPORTANT FOR MY CHILD?

Good nutrition in childhood is a lifetime investment in your child's future.

Good eating habits develop in children from watching parents as their role models. In india childhood obesity is on the rise due to several reasons, chiefly: Lack of time to sit down and have a home cooked meal, leading a sedentary lifestyle with no sports participation, pressures at school and time spent watching TV and playing computer games.

Children that are more active, eat better, and stay healthier. Their development is above average on all fronts, including emotional and social Studies have shown that children who eat more fruits and vegetable, consume enough dairy and protein and are active 40-60 minutes daily are less likely to develop chronic preventive diseases such as diabetes and heart disease in adulthood.
NUTRITION CHART
 
Age 1 yr
Age
2 -3
Age
4-6
Age
7-9
Age
10-12
Age
13-15
Age
16-18
Female
1040
Cals
1240
Cals
1690
Cals
1950
Cals
1970
Cals
2060
Cals
2060
Cals
Cals/kg body
wt.
100/kg
102/kg
89/kg
73/kg
62.5/kg
44/kg
41/kg
Male
1040
Cals
1240
Cals
1690
Cals
1950
Cals
2190
Cals
2450
Cals
2640
Cals
Cals/kg body
wt.
100/kg
102/kg
89/kg
73/kg
62 /kg
51/kg
46/kg
Daily % Fat
Cals
30-40
%
30-35
%
25-35 %
30%
25-35
%
25-35 %
25-30 %
 
MILK /
DAIRY***
2 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
 
LEAN MEATS/
BEANS
Female
1.5 oz
2 oz
3 oz
4 oz
5.0 oz
5 oz
5 oz
Male
1.5 oz
2 oz
3 oz
4 oz
6.0 oz
6 oz
6 oz
For vegetarians 1
additional cup of
dairy should be taken.
              
 
FRUITS
Female
1 cup
1 cup
1.5 cups
2 cups
2 cups
2 cups
2 cups
Male
1 cup
1 cup
1.5 cups
2 cups
2 cups
2 cups
2
 
VEGETABLES
Female
1 cup
1.5
cups
2 cups
2.5
cups
2 cups
2.5
cups
2.5
cups
Male
1 cup
1.5
cups
2 cups
2.5
cups
2 cups
3 cups
3 cups
 
GRAINS
Female
2.5 oz
3.5 oz
4.5 oz
5 oz
5 oz
6 oz
6 oz.
Male
2.5 oz
3.5 oz
4.5 oz
5 oz
6 oz
9 oz
12 oz.
MUSCLE DEVELOPMENT

Strong muscles allow us to stand, walk and even talk – functions that are vital for a good quality of life. Good nutrition is very crucial during the growing years due to rapid muscle and bone development in children. It's important to maintain a good balance in the consumption of carbs, protein and fats as a part of their diet.

Follow These 5 Tips For Good Muscle Development:

Give them protein power: Adequate protein consumption helps in tissue repair (wear & tear of the body) and synthesis of amino acids which enables muscle development.

Good sources pf protein include lean meat, eggs, fish, poultry, whole dairy products (milk, cheese, yogurt, etc) soy foods, legumes etc.


Remember to balance your carbs: Adequate amount of carbs are necessary to build strong muscles in a childs body. Encourage children to eat whole grain cereals, breads, pasta, wheat, ragi, bajra, corn, maize etc. For vegetarians a combination of cereal & pulse (For e.g Dal-rice, Idli, dhoklas, dal paratha, etc) ensure optimum protein availability.

Include healthy fats: like nuts (almonds, walnuts, groundnuts, pistachios etc), oils like olive oil, sunflower oil, rice bran oil can be included in the diet. Saturated fats like butter, cream, bakery foods and junk foods should be limited.

Sleep is very essential for maximum muscle growth to occur along with good nutrition. So try to get your child to sleep atleast 8 hrs each night. Don't forget the age-old saying "Early to bed & early to rise makes a man healthy, wealthy & wise".

Be active: Indulge your children in sports and outdoor activities to the maximum, let them play or take part in activities of their choice like swimming, running, playing in the park, cycling etc. As being active will help their muscles grow and develop better.
BONE DEVELOPMENT

Starting early…..
Developing good dietary and exercise habits when young will help children to have strong, healthy bones throughout their lives.
Several lifestyle factors, particularly nutrition, physical activity, and sun exposure can substantially influence the gain of bone mass during childhood and adolescence. Many girls struggle to stay thin in order to participate in dance, competitive sports and to emulate emaciated models in the fashion industry. An obsession with thinness can lead to eating disorders such as anorexia which can in turn damage a girl's skeleton.
Nutrients that influence bone Health:
Calcium: Adequate intake of calcium is associated with increased peak bone mass & bone development: Good sources include dairy products, green leafy vegetables, broccoli, parsley, carrots, sprouts, radish, bony fish like salmon, mackerel, tuna, etc. as well as soy foods.

Phosphorous: 85% of our bones are made up of phosphorous; It imparts rigidity and strength to the bone. Low amounts of dietary phosphorous can lead to demineralization and loss of calcium through urine. Good sources include dairy products, fish, lean meat, poultry, eggs, whole cereals, nuts, legumes & vegetables.

Magnesium: Half the body's magnesium is found in bone. Adequate intake of magnesium rich foods increases the bone density in both boys and girls. Good sources include fruits, vegetables, grains, meat and poultry.
Vitamin D: Is necessary in the absorption and deposition of calcium
and phosphorous in the bones and teeth. Dietary sources of Vit D include fortified milk and cooking oils, nuts, fatty fishes etc. Sufficient exposure to sun also improves the synthesis of Vitamin D. In addition to the above nutrients Protein plays a key role in acquiring bone mass. During growth, insufficient caloric intake and protein can severely impair bone development.
BRAIN DEVELOPMENT:

All parents want their child to perform well in school, during exams and in life. For optimal brain development and performance encourage your child to eat foods that help the body and brain function better, rather than sluggishly.

a. The brain uses around 20% of carbs for its own steam (energy) and what it needs is a steady supply of these carbs whenever you switch your brain on to (think). So feed the brain plenty of healthy carbs that are complex and therefore slowly release energy.


b. Some carbohydrates calm behavior, others excite it. We recommend you avoid giving your child sweets and sugary drinks that are very sugar dense as they lead to spontaneous bursts of energy and can be the cause of hyperactivity in a child.
c. Encourage timely but healthy SNACKS.
Power your brain with good proteins: The right amino acids help carry
the right messages and signals from the brain to the entire body. Again some proteins are neuro turn-ons while some calm or sedate the brain. High protein, low carbs that give that extra zing are seafood, soy, meat, eggs, and dairy. High carbs (as in sugars) and low protein foods that are likely to make the brain sluggish are cakes, pastries, chocolates, and desserts.

Not fatty fats but smart fats: Growing brains need fats which are called good fats such as those which have a compound called DHA and Omega 3 fatty acids (almost 50% of these foods get their energy from fat). So fats from fish, nuts as in almonds, flax seeds, whole grains, oil seeds like sesame, olive oil, soy, canola, safflower oil are excellent sources of Omega 3 fats. Avoid saturated fats found in fried and junk foods for they do not nourish the brain but only entice the tongue.
IRON - ONE OF THE MOST CRITICAL
NUTRIENTS

Iron deficiency (when the body's iron stores are becoming depleted) can be a big problem for some kids, particularly toddlers and teens Also, teen athletes lose iron through sweating during intense exercise.
After 12 months of age, toddlers are at risk for iron deficiency because they no longer drink iron-fortified formula and may not be eating iron-fortified infant cereal or enough of other iron-containing foods to make up the difference.
Pediatric guidelines recommend the following iron levels by age (Dietary reference intakes for Iron vary from country to country. Kindly refer to your country's guidelines)

  		• Infants ages 6 to 12 months need 11 milligrams of iron a day. Babies younger than 1 year should be given iron-fortified cereal in addition to breast milk or an infant formula supplemented with iron.


  		• Kids ages 1 to 12 years need 7 to 10 milligrams of iron each day.
  		• Adolescent boys should be getting 11 milligrams of iron a day and adolescent girls should be getting 15 milligrams. (Adolescence is a time of rapid growth and teen girls need additional iron to replace what they lose from their bodies
    monthly when they begin menstruating.)
  		• Young athletes who regularly engage in intense exercise tend to lose more iron and may require extra iron in their diets.
    Iron deficiency can affect a child's growth and may lead to learning and behavioral problems. It can often progress to iron-deficiency anemia, a condition in which there is a decrease in the number of red blood cells in the body in which case some of the following symptoms may appear:

  		•  Fatigue and weakness
  		• Pale skin and mucous membranes
  		• Rapid heartbeat or a new heart murmur (detected in an exam by a doctor)
  		• Irritability
  		• Decreased appetite
  		• Dizziness or a feeling of being lightheaded
    If your child has any of these symptoms, talk to your child's doctor; he or she may do a simple blood test to find out if your child has iron-deficiency anemia and may have to prescribe iron supplements.
    Iron-rich foods that can make your family's diet all the more nutritious include:

  		•  red meat
  		• dark poultry
  		• tuna
  		• salmon
  		• eggs
  		• enriched grains
  		• dried beans and peas
  		• dried fruits
  		• leafy green vegetables
  		• blackstrap molasses
  		• iron-fortified breakfast cereals (Iron-fortified products such as cereal can be a great way to incorporate more iron in your child's diet. Offer kids whole-grain, low-sugar varieties.
    Serve iron-rich foods alongside foods containing vitamin C — such as
    tomatoes, broccoli, oranges, and strawberries — which improves the
    body's absorption of iron. If your child or teen is a vegetarian, monitor his or her diet to make sure it includes sufficient iron. Because iron from meat sources is more easily absorbed than iron from plant sources, you may need to add additional iron-fortified foods to a vegetarian diet.
    ROUND IT OFF WITH:
    Make sure to provide your child micronutrients: These are
    nutrients which help the body release the energy stored in the food. Choosing foods from each of the four main food groups will help to ensure that kids receive all the vitamins and minerals (like Vitamin C, B6, B12, folate, etc] they need for good nutrition and optimum growth.

    Vital Vitamins: affect the learning curve positively so eat plenty of fresh fruits, whole grains, raw veggies and leafy grains to get your share of Vitamin C, B12, B6 & Folic acid.

    Star Minerals are iron & calcium: so back to leafy vegetables, dry and fresh fruits and adequate amounts of dairy.
    Fiberize with wholesome, fresh grains such as bran and whole wheat, vegetables and fruits. Fiber is a stool softener: Though we don't recommend that you feed your child as much fiber as adults are supposed to have, we still strongly suggest that you insist on whole grains, raw veggies & whole fruits on a daily basis.
    Hydrate their body sufficiently with at least 8-9 glasses of fluids like water, fruit juices, dairy, soups, etc. Water is the most valuable 'zero' calorie nutrient and its freely available too.
    At NutritionVista we believe that it is best to encourage healthy eating right from
    childhood in order to create a strong foundation for a healthy adulthood.


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