NUTRITION FOR KIDS
Many parents dread trying to get children to eat at all yet alone eat good food. But first of all let’s look at why good food is important.
In the UK today many children are obese and likely to be chronically ill at quite a young age. This may take the form of Diabetes, Heart disease, Cancer and many other possibilities. No parent wants a sick 20 year old. Even though your kids may look OK and be full of life, the body cannot sustain a poor diet for 20 years or so without breaking down.
Right from the word go, diet is important. Ideally breastfeeding and nothing else for the first 6 months, then weaning. Remember, boiled water should be given once you start your baby on any solids. Your health visitor can advise you on weaning.
Where does good nutrition come from?
Most parents seem to think meat is the most important food. Protein is important but too much strains the kidneys and makes children lethargic. A small amount of good quality (unprocessed meat) is fine. Processed meats to avoid are cured meats, bacon; other processed meats such as reformed meats, sausages, burgers etc. Processed meat contains large amounts of saturated fat which starts to clog even a three year old’s arteries. Meat once a week is plenty, but if you have meat daily only expect your child to take one or two bites. Do not add salt when cooking and remember kids don’t like spices, in general.
Fish should not be given more than twice a week, due to the accumulated poisons such as mercury.
What to include in a meal
Vitamins are important and most come from brightly (not artificial, of course) coloured foods. These are mainly vegetables. Offer your baby a selection of coloured food at each meal and as snacks. Children prefer a small amount every couple of hours to three meals a day.
Colour examples:
- RED - tomatoes, bell/sweet peppers, soft fruits such as raspberries
- YELLOW - split peas, squash (the vegetables, not the drink!), such as acorn squash, spaghetti squash
- ORANGE - carrots, some citrus fruit, peaches, sweet peppers
- BLUE/BLACK - blueberries, blackberries
- BROWN - mushrooms, edible fungus
- GREEN - leafy vegetables (the darker the more vitamins), such as kale, spinach, spring greens, lettuce, field greens, aubergine, marrow, broccoli, cabbage, cauliflower, (green peppers can cause indigestion as they are not very ripe), snow peas, peas, mange tout
The Staple
The staple is a complex carbohydrate food such as potatoes, brown rice, wholemeal pasta, millet, corn (maize), Sugar free breakfast cereals. This should form most of the meal in weight. Try and vary the staple to avoid intolerance developing.
A few nuts and seeds can be added as the child becomes older. Babies can choke on nuts.
Extra fibre is not necessary as this comes from the above foods.
Each meal should have as many colours as possible. The meal should not be split up into courses but presented as a selection all at once. The child can select what he/she wants.
Water should be available at all times (boiled for the first year of life).
Milk and dairy products are not necessary after the first four years of life and should be limited. Skimmed milk should not be given to under fives. Formula milk can be used instead of breast milk until the age of two when other milks can be introduced.
Juices are best avoided unless prepared fresh at home with no additives ideally mixed with vegetable juice and drunk immediately after preparation. There are certain juicers which do not destroy enzymes when juicing occurs. (Ask your chiropractor)
Green vegetables can feel a struggle to eat. Cut up leafy greens small and mix in with mashed potato and flax oil. Better still, allow your child to mix this together (being very careful with any hot liquids around). Instant potato can be substituted for this purpose occasionally. Other vegetables can be mixed in with mashed, such as runner beans, tomatoes.
Using oils
Use coconut oil for all cooking
Use flax oil for all other uses
Occasional olive oil
Keep all oils refrigerated, dark and air-free (use a wine stopper)
Some typical meals for a three year old:
- Breakfast: Egg yolk (use Omega or DHA eggs), Whole wheat/rye toast with flax oil, small piece of mushroom and/or tomato (both raw), water
- Snack: Mange tout or snow peas, clementines, water
- Lunch: Half a fillet of fish at most (couple of mouthfuls), small baked potato, with skin with flax oil, blueberries, raspberries, field greens
- Snack: whole cereal crackers (salt/oil free) such as Dr. Kargs, with seeds, water
- Dinner: split pea soup, broccoli, fruit mouse (sugar free)
- Snack: Rice cakes
Instead of meat, regularly offer beans and peas, as soups or add a handful of beans to the vegetables. There are many different types of peas and beans each with different colours and flavours to experience. Encouragement should not be necessary. Stress how much you are enjoying the good foods. Do not use bribes or try to force feed with words or actions. Food not eaten can be kept for a snack later (must be kept below 8 degrees C.)
Children eat best with their peers and not so well with adults or alone.
It will be impossible to keep your child away from sweets totally, but a good basic diet and habits will help compensate for diet mishaps when you are not looking!
Explain to your child why good food is necessary and why bad food will harm them.
Regular chiropractic check-ups and a good diet go a long ways to helping you will reap the rewards as your child develops and grows up to be a healthy, adult able to cope with all the stresses that life throws up.