Youth have unique needs for food and physical activity not only to maintain good general health, but to optimize their growth and development.
Despite high energy needs, many young Americans have become overweight and obese over the past decade. Many experts believe that in the past, children had greater amounts of designated time for physical fitness during the school day. They also had more freedom to play outside, since there were fewer threats to their safety. There was also less of a propensity to choose sedentary activities such as TV watching or computer use after school. And finally, children were presented with healthier foods and given less leeway in their food choices.
A major gripe of dietitians and physicians specializing in child nutrition is that many children have replaced milk, a beverage containing calcium, protein and other valuable nutrients; with soft drinks, which contain little more than calories and do not provide the same sense of satiety that more nutritious beverages do.
Another factor that has contributed to fatter youth is advertising for junk foods, which is widespread and many young people eat at fast food establishments for meals as well as for recreation. This will need to change, as the nation gears up for a fitter, healthier future for our next generation.
All children and teens should focus on eating as many fruits, vegetables, whole grains, lean proteins, low-fat dairy and healthful fats as possible. These foods offer more than calories; they offer valuable nutrients, plus the vitamins and minerals that help the body turn food into energy. They provide the calories the body needs for high levels of fitness and cognition, as well as for growth and development of bones, organs and the brain.
Different Energy Needs for Different Ages
According to MyPyramid.gov, children require varying amounts of calories based on age range and activity levels. The low end of the range is for sedentary children while the high end is for active children. The following ages correspond to the calorie ranges that follow:
(2 - 3 years) Males and Females: 1,000 - 1,400
(4 - 8 years) Females: 1,200 - 1,800; Males: 1,400 - 2,000
(9 - 13 years) Females: 1,600 - 2,200; Males: 1,800 - 2,600
(14-18 years) Females: 1,800 - 2400; Males: 2,200-3,200
Young children have developing organs and increasing height and weight. Preteens and teens are also growing and in addition are using energy to ready reproductive organs and processes for adulthood. All of these activities require plenty of nutrients and calories.
Fitness: The Reason for the Range
Children who are "sedentary," defined by MyPyramid.gov, as those who carry out only usual daily activities, require the low calorie number. Those who are more active, or achieve close to the equivalent of three or four miles of walking at three or four miles per hour per day, require the higher number.
The American Academy of Pediatrics recommends that adolescents take part in daily physical activity at school, at home, or in their communities. It also encourages 20-30 minutes of moderate or vigorous physical activity, three or more times a week.
Healthy Body, Healthy Attitude
No matter a child's age, it's important for parents, caregivers, friends and others to take a positive approach to feeding. Experts such as Ellyn Satter, a dietitian who has worked with children's nutrition for many years, explains that overly intrusive, judgmental or restrictive attitudes towards feeding children can lead to eating problems.
Ms. Satter recommends that no matter what a child's weight, parents should present healthful meals, allow children to eat until they are full, enjoy a small dessert and then wait until the next meal to eat again. She believes that regular, scheduled, healthful meals and snacks are the key to getting kids into the kind of eating pattern that will help them self-adjust to good eating habits and therefore, to a healthy weight over time. Ms. Satter says that parents should control "what is offered and when it's offered." Kids should control "what and how much they eat from the choices offered."
Be Alert for Eating Disorders
Another reason to take a positive, non-critical approach to eating is to avoid triggering an eating disorder. No one is certain exactly what plants the seeds of eating problems in children, but certain children seem to be more sensitive than others to society's and others' opinions and to their own body images.
Some types of dance and sports, such as gymnastics, ballet and figure skating become more difficult when young people enter puberty. Their weight rises and weight distribution shifts, sometimes making their performance more difficult. Some young people have a hard time accepting these changes, especially if they are devoted to their sport and their success is dependent on body type.
Young athletes who fail to eat enough calories jeopardize their bone health, and for young women, their reproductive health as well.
Help your teen or preteen to weather the confusion of her changing body by answering questions and finding answers to the questions that you cannot answer. Continue to emphasize that good health is what makes a good athlete not food restriction. Seek help from counselors or coaches if appropriate.
Family Unity in Health
Kids learn more from watching us than from listening to our advice. Most follow in the footsteps of their parents when it comes to health habits.
Try to model healthful food choices and eating attitudes and behaviors for your children. Try not to criticize your own body size and try to eat when you are hungry and stop when full. Try to enjoy treats only on occasion and prepare healthy meals on a regular basis.
Research shows that television viewing while eating and eating alone rather than as a family unit contributes to poor eating. Whenever possible, make meals and enjoy them together. And because restaurant food is generally less healthful, higher in calories and more salt-laden than home-cooked food, limit family trips to restaurants and calls to take-out restaurants.
If you can unite your family behind one of life's greatest challenges, you and your kids will reap life's greatest reward, good health.
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