Download Children`s food and nutritional requirements

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Children’s food and nutritional requirements
Healthy eating and physical activity are essential for everyone. Eating well is particularly
important for children – both for growth and development and to ensure that all children achieve
their maximum physical and mental potential.
To help children develop healthy eating patterns from an early age, it is important that the food
and eating patterns they are exposed to – both at home and outside the home – are those which
promote positive attitudes to good nutrition.
Nutrition is the term we use to describe the relationship between food and drink and our bodies.
It is the study of how food and drink affect health and development, and of the way the body
works when it receives too much, or too few nutrients, or the wrong balance of nutrients.
Good nutrition is fundamental to all of us. One of the biggest misconceptions about healthy
eating is that there are ‘good’ and ‘bad’ foods. But individual foods themselves don’t make a
good or bad diet. It is the combination of foods and the frequency and amount of different foods
that we have over time which hold the key to eating well. (link to the eatwell plate)
ENERGY (calories)
Why children need energy
We all need a certain amount of energy (calories) to function and be active. Children also need
energy for growth and development.
Energy is measured in kilocalories (kcals), which is a metric term for calories. It can also be
expressed in kilojoules (kJ). 1kcal equals approximately 4.2 kJ.
Key points about ENERGY (CALORIES)
• Energy (or calories) is provided by fat, carbohydrate and protein in the food children eat.
• We all need different amounts of energy. We need energy to keep our bodies and brains
functioning but the amount we need each day also depends on how much we need for growth
and to fuel the amount of activity we do.
• Most of our energy should come from starchy foods such as bread, potatoes, pasta and rice.
Some will also be provided by milk, other dairy products, eggs, meat, fish, beans and other
protein alternatives.
• Sugary drinks and snacks provide energy but they often contain few other nutrients.
FAT
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Fat is found in many foods. Saturated fats come mostly from animal foods – for example,
meat, milk and other dairy products. Unsaturated fats – which include polyunsaturates –
come from vegetable foods and fish.
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Some fat in the diet is essential
What about fish oils or omega-3 fats?
Omega-3 fats are known to be important for brain development in babies
in the womb and probably in the early weeks of life, and these fats are
also thought to be beneficial for heart health in adults. There is, however,
no clear evidence that supplements of omega-3 fats are beneficial for
health in children or that they improve learning or concentration. It’s better
to eat fish than to take fish-oil supplements, because as well as
containing omega-3 fats, fish is an excellent source of other nutrients that
will help children grow and be healthy.
For further advice and assistance: freephone 08000 488 566 or [email protected]
Health Education Partnership Ltd – www.healtheducationpartnership.com
CARBOHYDRATES
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Carbohydrates are an important source of energy.
Most of the carbohydrates in the diet should come from starchy foods such as bread,
pasta, rice and potatoes, and from sugars naturally present in milk and other dairy foods
and fruits and vegetables.
Children do not need sugar for energy. All carbohydrates break down in the body to
simple sugars and it is better to have carbohydrates that break down more slowly. (These
are often called foods with a low Glycaemic Index (GI) index, or ‘low-GI’ foods.)
To prevent tooth decay, it is important to reduce the amount of sugars that can damage
teeth – for example the sugars in soft drinks, fruit juices, sweets and confectionery,
cakes, biscuits and puddings.
PROTEIN
Why children need protein
Protein is needed for growth and the maintenance and repair of body tissues – for example, skin,
bone and body organs.
Key points about PROTEIN
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Protein is essential for growth and repair of tissues.
Most people in the UK have plenty of protein in their diets.
Meat, fish, poultry, meat alternatives (such as eggs, beans, soya and nuts), dairy
products, and many cereal foods, are all good sources of protein.
Children who don’t eat meat are still likely to get plenty of protein.
FIBRE
Why children need fibre
Fibre (or NSP – non-starch polysaccharides) represents those parts of cereal and vegetable
foods which are not broken down in the small intestine and which are particularly important for
preventing constipation and other bowel disorders. It is also suggested that some components of
NSP are important for lowering blood cholesterol levels.
Key points about FIBRE
Fibre helps food to pass swiftly through the body and helps to prevent constipation.
Fibre is found in whole grain products, and in fruits and vegetables.
If a child has constipation, an increase in fibre-rich foods, as well as more fluid, may help.
VITAMINS
Vitamins are often divided into two groups: those that are fat-soluble and those that are watersoluble.
Fat-soluble vitamins
This group includes vitamins A, D, E and K. These are stored in the body and high
doses of vitamin A or vitamin D should not be given. We do not know enough about
vitamin E and vitamin K to set recommendations for intakes.
Vitamin A
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Vitamin A has many functions. It is important for fighting infections, for growth in children,
and for good vision in dim light.
For further advice and assistance: freephone 08000 488 566 or [email protected]
Health Education Partnership Ltd – www.healtheducationpartnership.com
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Vitamin A is found both in animal foods as retinol, and in foods of fruit and vegetable
origin as carotene.
It may be difficult for young children to get enough vitamin A from animal foods, so it is
important that every day they eat fruits and vegetables which can contribute carotene.
Too much vitamin A is harmful, but a normal varied diet is very unlikely to provide too
much.
Vitamin D
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Vitamin D is essential for healthy bone development.
Vitamin D is obtained from the action of sunlight on the skin and from some foods.
Oil-rich fish, eggs, fortified margarine, offal and some fortified breakfast cereals are good
sources of vitamin D.
Children who rarely go outside, or who wear clothing that covers most of their skin, or
who have darker skin, are more at risk of vitamin D deficiency.
Regular exposure to the summer sun is important, but children should wear protective
clothing such as sunhats, and use appropriate sun blocks, to prevent sunburn.
Vitamin D is toxic in large doses but this is unlikely from a normal varied diet.
Water-soluble vitamins
This group includes the B vitamins – thiamin, riboflavin, niacin, vitamin B6 and vitamin
B12 – and folate and vitamin C.
These vitamins are not stored in the body and, because they are water-soluble, they are also
more likely to be destroyed by heat (for example by cooking and re-heating) or by oxidation if left
exposed to the air (for example by chopping vegetables and leaving them for a long time before
cooking).
Key points about B VITAMINS, FOLATE, VITAMIN B6, VITAMIN B12 and VITAMIN C
B vitamins – thiamin, riboflavin and niacin
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These vitamins are particularly important for the brain and to enable the body to use the
energy in food.
Most children appear to get enough of these B vitamins if they eat a varied diet. Cereal
foods and meat are good sources of thiamin and niacin, and dairy products are a good
source of riboflavin.
Folate
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Folate is an important vitamin for many metabolic processes and children will have
adequate amounts if they regularly eat a variety of vegetables, breakfast cereals, dairy
products and fruit.
Vitamin B6 and vitamin B12
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Most children have sufficient vitamin B6 and vitamin B12.
Vitamin B12 is only found in foods of animal origin, so those who restrict all animal
products (such as strict vegans) need to make sure they include a source of vitamin B12
in their diet.
Vitamin C
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Vitamin C is essential for maintaining good health, for healthy skin and bone and for
healing wounds. Children who rarely eat fruit and vegetables may well have too little
vitamin C in their diets.
Fruit and vegetables must be eaten every day, as vitamin C cannot be stored in the body.
For further advice and assistance: freephone 08000 488 566 or [email protected]
Health Education Partnership Ltd – www.healtheducationpartnership.com
MINERALS
There are a number of minerals in the diet including iron, calcium, zinc, copper, iodine,
magnesium, phosphorus, potassium, selenium and sodium. Three important ones for children
are iron, calcium and zinc, which children may not get enough of, and sodium (part of salt) which
might be present in too large amounts in their diets.
IRON
Iron is an essential part of the colour in red blood cells called haemoglobin, which carries
oxygen. A deficiency in iron will cause anaemia. With anaemia, the blood transports less oxygen
for the body’s needs and so limits the person’s ability to be physically active.
Key points about IRON
Iron is an essential part of the pigment in red blood cells called haemoglobin, which carries
oxygen. A deficiency in iron will cause anaemia. A person with anaemia will have less oxygen for
the body’s needs and so will make the person feel tired and lacking in energy.
Children with anaemia may become pale and tired and their general health, resistance to
infection and vitality will be impaired. There is also evidence that a child’s intellectual
development and behaviour may be affected in the longer term.
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Iron is found in foods from both animal and non-animal sources but is absorbed better
from animal sources – for example, meat, fish or poultry.
Good sources of iron include red meats, liver and liver pâté (but liver should not be
served more than once a week), oil-rich fish such as sardines, pilchards, mackerel, some
fortified breakfast cereals, green leafy vegetables, dried fruit, and beans and pulses.
Vitamin C may help the body to absorb iron from cereal and vegetable foods.
Drinking tea with meals hinders the absorption of iron.
Diets which provide lots of iron have plenty of meat, poultry, fish and fruits and
vegetables. Children who do not eat meat need to have a varied diet containing cereal
foods, pulses, vegetables and fruit.
CALCIUM
Calcium is needed for building and maintaining bones, for the transmission of nerve impulses
and muscle actions and for many other body functions.
Key points about CALCIUM
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Calcium is essential for building and maintaining bones and muscles.
Dairy products (milk, yoghurt, cheese) are the best source of calcium.
Children who avoid dairy products should ensure they have a suitable substitute (such as
calcium-fortified soya milk).
Green vegetables, soya products, sesame seeds, canned fish eaten with the soft bones,
and white bread are some non-dairy sources of calcium.
ZINC
Zinc plays a major role in the functioning of every organ in the body. It is needed for normal
metabolism of protein, fat and carbohydrate and is associated with the hormone insulin which
regulates the body’s energy. Zinc is also involved in the immune system, the utilisation of vitamin
A, and in wound healing.
Key points about ZINC
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Zinc is needed for all the organs in the body to function well, for immunity and for wound
healing.
For further advice and assistance: freephone 08000 488 566 or [email protected]
Health Education Partnership Ltd – www.healtheducationpartnership.com
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Zinc is found in meat and meat products, eggs, milk, cheese and cereal foods. Eating a
varied diet which could include foods such as meat and meat dishes, wholegrain cereals,
milk, milk products and eggs.
SODIUM (salt)
Salt (sodium chloride) is the main source of dietary sodium. Sodium is essential for fluid balance,
but too much is associated with raised blood pressure in later life, and this is a risk factor for
coronary heart disease and stroke. The main source of sodium in the diet is as salt, added to
manufactured foods and in cooking and at the table.
Key points about SODIUM (SALT)
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Everyone – both children and adults – is advised to cut down on the amount of salt they
eat.
Children who regularly eat snack foods such as crisps or salted nuts, tinned foods in
sauce such as spaghetti and beans, and take-away and fast foods – may be getting too
much salt.
Having salty snacks every day can get children used to the taste of salty foods. It is better
to serve these foods occasionally with meals rather than as a snack.
Fresh meat and poultry, fruits and vegetables are low in sodium and should be cooked
and served with no or minimal added salt.
The government has provided guidance on choosing foods with a lower salt content: see
www.nhs.uk/livewell/
Key points about OTHER MINERALS
Children who eat a varied diet that provides enough of all the nutrients described above are also
likely to obtain enough of all the other minerals they need for good health.
References:
www.nhs.uk/livewell
www.cwt.org.uk
For further advice and assistance: freephone 08000 488 566 or [email protected]