Nutrition is the study of what is eaten and how that food is used in the body. Because nutrition is so significant in a child's mental and physical development, it is important to understand the basics of it. With this knowledge, both parent and child are given the power to choose foods that are beneficial to the child's health and growth.
Food Groups
The Centers for Disease Control and Prevention categorizes food into six basic groups: grains, dairy products, vegetables, fruits, meats and beans, and nuts. The U.S. Department of Agriculture's food pyramid for kids explains that of these items, grains should be consumed in the greatest amount. This is followed by dairy products, vegetables, and fruits, then meats, nuts and beans. Although the USDA no longer recommends specific serving amounts, they encourage children to consume a variety of the items listed on the pyramid daily.
Vitamins and Minerals
Vitamins and minerals are essential to a child's developing body. Each vitamin plays a different role. Vitamin D helps strengthen bones. Vitamin A encourages good vision and a healthy complexion. The family of B vitamins aid in the production of energy. Iron is also an energy provider. Lack of iron can lead to learning difficulties. Zinc is essential for brain and immune system development. A deficiency can cause retardation in growth and even hair loss.
Fats
Some fats are actually good for a child's body. Unsaturated fats, often found in nuts, oils and fish, have been proven to decrease levels of blood cholesterol and heart disease. According to the Kellogg's website, fat helps transport vitamins like A, D and E throughout the body. Fatty acids are created by fat and are essential for growth in children. Fats also contribute to hormone and organ production. However, saturated fat should be consumed in moderation as it has been shown to increase cholesterol levels and the risk of heart disease. Sources of saturated fat include meat, dairy products, eggs and poultry.
Water
The Centers for Disease Control and Prevention explains that water is essential in keeping a child's body operating. It regulates temperature, lubricates the joints, and helps get rid of waste via urination. Kids mostly get water from the beverages and water that they drink. However, it is also found in foods like soups, celery, oranges, tomatoes and melons. Drinking water is especially important before and after physical activity. The amount of recommended daily water consumption varies depending on age, but it is important to offer plenty of liquids throughout the day. Sugary drinks, such as soda and juice, should be offered in moderation because they are linked to obesity.
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