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Food Facts


	Nutrition For Kids Food Facts
Food Facts Nutrition for growth and development for children is very important, but how do you ensure that your child gets a balanced healthy diet, and do you know what to feed your children and what not to give them. Parents like you are swamped with information on healthy eating and nutrition, but how to make sense of it all when you haven’t got the time to read dozens of books. To help here are the key facts that you need to know. Energy Carbohyrdates Protein Iron Fats Fibre Vitamins Minerals Energy Energy is needed to help kids grow. The main sources of enegry in our diet comes from Carbohydrates, protein and fat. Fat is the most concentrated source of energy, producing twice as much energy by weight as protein and carbohydrates. Carbohyrdates There are two types of carbohydrates simple - sugars complex - starches and fibre Why do babies and toddlers need carbohydrates ? Babies and toddlers need carbohydrates to provide them with energy to fuel their activity while awake, it also gives them the energy to grow and develop. Too much refined carbohydrates, like sugar and honey, aren’t a good thing as they can lead to dental cavities and obesity and health problems. Too much fibre, like brown rice or wholewheat pasta, can inihibit the absorption of other nutrients and is not good for babies or toddlers. Remember, everything in moderation. Sources of carbohydrates Natural Sugar foods Fruit and vegetables Breast milk and full fat milk Natural Starch foods Potatoes and bread Breakfast cereals Sweetcorn Root vegetables e.g. pasnips, carrots etc Nuts - do not give nuts to children under 3yrs of age if there is a family history of food allergies Chickpeas Fruit - Bananas , apples etc Refined Sugar foods White and brown sugar Biscuits, cakes and jellies Refiined Starch foods Some sugary breakfast cereals White flour and white bread Biscuits and cakes White rice Protein Protein is made up of two types of amino acids essential - are obtained directly from food non essential - can be produced by the body Why your baby needs proteins? Proteins help the body to build and repair muscles, tissues and other parts of the body. If your child does not get enough energy in their diet, the body uses protein as a source of energy rather than using it to repair muscles and for growth and development. Because babies and children are growing quickly, their require more protein in their diet than adults. Breast or formula milk are a major source of protein. Sources of Protein Meat, such as lamb or chicken Fish, like salmon or tuna Dairy products, like milk or cheese or eggs Soya beans or pulses Cereals and grain foods, like rice or pasta, oats and musueli Seeds, like sunflower seeds Fats There are three types of fat saturated - e.g. butter mono-saturated fats - e.g. olive oil polyunsturated fats - e.g. sunflower oil Why do Toddlers need fat? Fat is essential to a toddlers diet, fat is needed for energy, fats also contain vitamins A,D,E and K. A low fat diet is not suitable for young children, it is better that your child has a balanced.diet. Fibre Babies and toddlers only need a small amount of fibre to keep their small bowels working properly. Children under two should not be given too much fibre, as their immature digestive systems will have difficult coping. Too much will prevent the absoption of vitamins and minerals like calcuim and iron. Sources of fibre Good sources of fibre for children are peas, oats, beans, and fresh fruit. Vitamins Vitamins are important for brain function and preventing disease. Most vitamins cannot be made by the body and so can only be obtained through diet. Vitamin A - is needed for growth, healthy skin, vision, and helps the immune system fight infections Vitamin C - helps the immune system, growth and creating collagen which is a protein needed for healthy bones and teeth Vitamin D - is needed for the absorption of calcium and a healthy central nervous system Iron and other minerals Iron There are two main types of iron haem from red meat non haem from vegetables, dried fruit and nuts (nuts should not be given to children under 3rys if there is a history of family food allergies) Why do toddlers need Iron? Iron is needed for healthy blood and muscles. A lack of blood leads to anaema, whic is linked to poorer health, slower development, especially poorer mental development. Anaema is common in children under 2yrs old, but less common in older children. How to help your toddler with their iron absoption? Iron which foods are more easily absorbed if combined with foods rich in vitamin C such as fruit or vegetables, for example orange juice and cereals for breakfast or meat and vegetables for dinner. Tea, coffee, chocolate and foods rich in fibre prevent the absorption of iron and so should be sonsumed in moderation. Iron rich foods Red meat Eggs Beans Oily fish, like salmon and tuna Druid fruit Wholegrain cereal Green vegetables Calcium Breast milk and formula milk contain all the calcium that a baby will need. Calcium is needed for healthy teeth, bones, clotting of blood, and the functioning of nerves. Sources of Calcium Good sources of calcium are milk, canned fish and green vegetables. Hence the old mothers saying to kids eat your vegetables. Zinc Babies and children need zinc for healthy development and growth, to help with tissue repair and a healthy immune system. Sources of Zinc Red meat, sunflower seeds, peanuts are all good sources of zinc.