Children who see parents modeling good eating habits are more likely to mimic these activities as adults. Youth is an important time for kids to eat healthful foods as the body undergoes many changes. Vitamins and minerals help the digestive system, prevent disease, provide energy and are essential for body function. The best way to obtain nutrients for the body is through healthful food, which becomes easy when incorporated as part of a healthy lifestyle. Some pediatricians may suggest vitamin supplements and should be taken as directed. Before diet regiment changes, consult a primary care physician.
Choose Breakfast
The best way to incorporate important vitamins and minerals into a child or adolescent's diet is to start the day with a healthful meal. Eating breakfast helps maintain a healthy weight and lowers metabolism for your body to burn calories at a slower pace. It also helps individuals make better, healthful eating choices throughout the day.
Eating a Balanced Diet
The U.S. Department of Agriculture (USDA) has created a plate to demonstrate good eating habits as opposed to the previously used food pyramid. This visual representation should work well when describing good eating habits with kids and youth. Parents should emphasize a diet with fruits, vegetables, whole grains, and foods low in saturated fats, trans fat, cholesterol, salt and added sugars for children to gain the necessary vitamins and minerals.
Growth and Development
Dairy and yellow vegetables such as squash and corn contain vitamin A, which helps with night vision and promotes normal growth, healthy skin and tissue repair. Vitamin C contained in vegetables like broccoli and spinach helps strengthen muscles and skin, increases the body's capacity to heal itself from wounds, and protects bones. Be wary, however, because when Vitamin C is consumed in large quantities, it may cause headaches, diarrhea, nausea or cramps.
Iron
Minerals, such as iron, help build muscles and produce blood. Low levels of iron have shown to increase symptoms such as irritability, depression and proneness to infection. This mineral becomes much more important in female adolescence as menstruation tends to deplete iron levels. Iron can be found in proteins such as beef and pork and vegetables such as spinach.
Calcium
Encourage youth to get that milk mustache. Calcium is a mineral important to build healthy bones. A lack of calcium can contribute to osteoporosis as an adult later in life. Some juices found in local supermarkets contain calcium. Foods such as low-fat cheese, yogurt and sardines also contain calcium.
Other Vitamins and Minerals for Youth
Consider vitamin B when making breakfast choices, as it is contained in foods such as milk, eggs, whole grains and cereals. This vitamin helps red blood cell formation and supports metabolic activities. Spending a sensible amount of time in the sun can also help youth obtain vitamin D, which has been connected with tooth and bone health. Vitamin D can also be found in egg yolks, dairy products and fish oil. However, if vitamins such as A, D, E and K are taken in high quantities, the supplement can be toxic.
References
- American Medical Association; Vitamin and Mineral Supplementation in Children; Megan A. Moreno, MD, MSEd, MPH; 2009
- Healthy Children: Vitamin Supplements and Children
- KidsHealth: Vitamins
- Independence for Foster Youth: You Are What You Eat! Vitamins and Minerals
- "Feeding Your Kids Foundation"; Feeding Your Kids Logic Model; Dr. Dana Petersen, et al.; April 2010
- ActNowBC: Healthy Eating and Youth
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