Child Diet

From LoveToKnow Diet

With the obesity epidemic increasing and affecting younger and younger people, there is great concern about what the proper child diet is, and what weight-loss diets may be safely implemented with an overweight child. The guidelines are actually quite simple, and the impact on a child's health and well-being is amazing.

Not Just Little Adults

The most important principle when considering a child's diet is that children are not just adults in smaller scale. Because children's bodies are still growing and developing, they don't need the same nutrients, the same foods, or the same restrictions as adults. That means that it's not just about smaller portion sizes and eating their spinach.

Challenges

It can be difficult to ensure that a child gets all of the necessary nutrients, since many children are picky eaters, or may be uncooperative about trying new foods. Childhood can also be a time when various food allergies present obstacles to providing proper nutrition -- for example, a child who is allergic to milk may find it difficult to get adequate calcium, especially if that child refuses to eat spinach or broccoli.

The Healthy Child Diet

The healthy child needs the same basic food groups as an adult, with a bit more of the healthy fats and proteins. For the healthy child of normal weight, the only dietary restriction should be sugars; fats, proteins, fruits, vegetables, grains, and dairy products should all be included, in reasonable, manageable portions. For example, an adult portion of whole-grain bread is one slice; for a child, the portion could be one-quarter to one-half slice, depending on age, activity, and appetite. It is not necessary to include every serving from every food group every day. Healthy children should not follow calorie-restricted diets; if you are worried your child may not be getting enough food, a good rule of thumb is 40 calories per inch of body height -- so a child who is 3 feet tall will need about 1440 calories daily.

The Allergic Child

For the child who cannot eat from an entire food group (most commonly dairy, with grains a close second), the parent will have to make careful substitutions to ensure adequate nutrition. A child who cannot have dairy will have difficulty getting the necessary amount of calcium and vitamin D, unless the vigilant parent provides tempting foods containing these nutrients.

The Overweight Child

Under no circumstances should a parent make the sole decision to place a child on a calorie-reduced diet. If there is concern about a child's weight, a pediatrician should be consulted for advice on whether the child is inappropriately overweight, or whether the apparent chubbiness is normal "puppy-fat" that will dissipate as the child matures. Barring a medical problem, the usual reason for a child's overweight is lack of activity. Too many children spend far too much time in sedentary pursuits. If your child is overweight, find a way to get some physical activity into his daily routine -- just riding his bike or roller skating up and down the front walk for 20 or 30 minutes can make a tremendous difference, both in weight and in energy levels.

If the pediatrician recommends a weight-reducing diet, then the best approach is to adjust the eating habits of the entire family to prevent the child's being humiliated by being singled out. Simply modeling healthy choices for the child, by eating healthful foods yourself, and by engaging in physical activity on a regular basis, can be a tremendous encouragement to a child with a weight problem. Above all, it is important to address these problems with sensitivity and care in order to prevent the development of eating disorders, such as bulimia or anorexia nervosa.

Other Considerations

When evaluating your child's diet, it is also important to consider outside influences. Don't tell your child not to eat cake at the birthday party; that could lead to embarrassment. Instead, serve fruit for dessert following that night's supper, and explain that when we have a special treat, it's important to compensate with healthier choices the rest of the day.

It's also important to be aware of your child's drinking habits. Teach your child to like the taste of water, and encourage him to drink 4 to 6 glasses of water daily. (As they approach their teen years, increase the amount of water until they are drinking the recommended adult level of 8 to 10 glasses of plain water daily.) Don't let your child replace the necessary water with fruit juice, sodas, or even milk.

Finally, monitor your child's activity levels. Don't allow video games and television, or even reading and homework, to usurp time your child should be actively playing. Involving your child in sports, or merely encouraging physical activities like bike riding or roller skating, can be a crucial factor in keeping your child healthy.