Christen Cooper, a nutrition education expert and founder of Cooper Nutrition Education and Communications in Pleasantville, New York, says that child nutrition has been degraded by the prevalence and widespread availability of junk food in our society. Rates of childhood obesity have shot skyward, making this a key issue facing the nation at large.
Grains
The Food Guide Pyramid recommends that the foundation of the diet consist of foods from the grain group. Healthful grains include breads, cereals, rice and pasta, as well as foods such as bulgur and quinoa.
Grains are an important energy source, containing fiber, protein, vitamins and minerals. Enriched grains contain the additional benefits of folic acid and B vitamins, important for preventing birth defects and supporting healthy neurological function.
The U.S. Department of Agriculture recommends that unprocessed or minimally processed "whole grains" make up about half of total daily grains. Simple grains, such as white bread or cookies, should be avoided because they offer few nutrients but many calories.
Protein
Contrary to popular belief, protein should represent only about 10 to 15 percent of daily calories. People eating Western diets usually eat far too much protein and not enough whole grains, fruits and vegetables.
Protein helps in building and repairing body tissues to support healthy growth and development. Lean proteins, which are low in fat and saturated fat, are the best choices. Saturated fat may pose risks for cardiovascular disease and certain types of cancer. Some experts believe that the high iron, sodium and perhaps nitrate contents of some highly processed meats, such as hot dogs and lunch meats, may elevate the risk of colon cancer.
Fruits and Vegetables
Fruits and vegetables should take center stage in child nutrition. A good way for kids to picture the appropriate amount of fruits and vegetables to eat at mealtime is to picture a dinner plate with one-fourth covered with a protein food, one-fourth covered with a grain, and a full half covered by fruits and vegetables.
These important plant foods contain the fiber, antioxidant vitamins and minerals, and complex carbohydrates that the body needs for optimum growth, development and immunity.
Milk and Dairy
Milk and dairy foods contain protein, calcium and vitamin D, which are vital for healthy bone growth and development. Since the early 1900s, intake of milk has steadily declined, while soft drink intake has steadily risen.
Many scientists believe that the eschewing of 100 percent juice, water and milk and the heavy intake of soda play key roles in a number of health problems now common in young people: obesity, heart disease and diabetes.
Treats
Discretionary calories are the term the USDA uses for "treats." Children should limit their treat intake to one a day. Children's stomachs are small, and small children need about half the calories that adults need. If they fill up on "junk" foods, they will not have room in their diets for the nutrient-dense foods that they need in order to grow, learn, play and thrive.
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