Diet plays a key role in children’s growth and development. As they grow quickly, children require a healthy and balanced diet to help them move, learn, mature and develop into adults, from head to toe.
What should you trust to ensure optimal growth and development? Here are a few ingredients to incorporate into a varied diet and a healthy lifestyle.
Energy
Children are in a phase of rapid growth. Just like their brains, their bodies need energy to function properly.
Did you know that children are able to listen to their bodies and provide themselves with the amount of energy (calories) they need? Serve your child nutritious foods and leave it to him or her to decide on amounts—making sure, however, that the child doesn’t overeat! By recognizing their own hunger signals and eating small meals and snacks, children will maintain the proper energy levels. In this way, their bodies and minds can participate fully in physical and learning activities.
Together,calcium and vitamin D contribute to the normal formation and calcification of bones and teeth. They also help in maintaining the health of teeth and bones throughout life. Calcium plays a role in muscle contraction and in sending messages from the brain to other parts of the body.
Healthy fats
Fats are essential to the normal development of a child’s brain and hormonal system. They also help absorb vitamins A, D, E and K.
Certain fatty acids are called “essential” because the body cannot manufacture them itself. As they are necessary to the proper functioning of the body, obtaining them through diet is crucial.
Such is the case with DHA (docosahexaenoic acid), a fatty acid in the omega-3 family. It contributes to the normal development of the brain, eyes and nerves.
Iron
An essential element for transporting oxygen and nutrients to the brain, iron is often found lacking in the diets of Canadians. Iron deficiency has harmful effects on children’s development, including learning difficulties, diminished motivation to learn, decreased attention span and weakened resistance to infection.
Fibre
Fibre helps maintain proper intestinal functioning and prevents constipation. Fibre consumption must begin in childhood if you wish for this habit to continue into adulthood. Serve your child foods that are healthy and high in fibre, such as fresh fruits and vegetables, whole-grain products and legumes.
Vitamin B2
Vitamin B2, also called “riboflavin”, is used to manufacture red blood cells and hormones. It plays a role in energy production as well as in tissue growth and repair. Milk and yogurt are major sources of vitamin B2.
Vitamin B12
This vitamin is essential in the production of our cells’ genetic material. It also helps keep red blood cells and nerve cells healthy. It is found in animal-derived products such as eggs, meat, poultry, milk and yogurt.
References:
www.extenso.org/nutrition/detail.php/f/1149 (French)
Le Poulet du Québec, Bien manger pour mieux grandir de 1 à 12 ans, 3 volumes. (French)
www.extenso.org/guides_outils/elements_detail.php/f/1191 (French)
www.extenso.org/nutrition/detail.php/f/1657 (French)
http://www.dietitians.ca/english/pdf/B_Vitamins_english.pdf