| Proper and balanced nutrition is crucial to a child's | | | | deficiency in its mild stages usually remain |
| normal growth and development. Children need to | | | | asymptomatic but if prolonged, you may see you child |
| obtain a balanced diet that should include plenty of | | | | become increasing lethargic, out of breath, losing |
| vegetables, legumes, fruits, cereals, lean meat, fish, | | | | appetite and having headaches. Therefore, it is |
| poultry, milk, yoghurt, cheese and water. Nutrients can | | | | important to know which foods are rich in iron sources. |
| largely be grouped into macronutrients (carbohydrates, | | | | There are 2 types of iron found in foods: |
| protein and fat) and micronutrients (vitamins and | | | | - Haem iron are found in red meats and chicken |
| minerals). | | | | - Non-haem iron are round mostly in fortified cereals, |
| The increasing prevalence of childhood obesity may | | | | eggs, legume, wholegrain bread and some vegetables. |
| have caused parents to be extra careful when | | | | To improve the absorption of non-haem iron, it is a |
| considering the amount of fats to include in a child's | | | | good idea to combine these foods with those high in |
| diet. And with the constant bombardment weight loss | | | | Vitamin C, such as citrus fruits and juices. |
| and 'thin = beautiful' messages from the media, children | | | | - too much iron can lead to constipation and black or |
| are exposed to image problems at a much younger | | | | grey stool so iron supplements should be handled with |
| age. The reality is, for a growing child, fat is an integral | | | | caution unless advised by your doctor |
| part of a child's diet as it: | | | | Calcium deficiency |
| 1. provides a concentrated form of energy for their | | | | Calcium needs for children are particularly high due to |
| growth and development | | | | growth in their skeletal tissues. Children ages between |
| 2. essential fatty acids such as omega-3 are | | | | 4-8 yrs need about 700mg per day, rising to 1000mg |
| necessary to maintain regular functioning and structural | | | | per day for those aged 9-11yrs. Over two-thirds of |
| integrity of cells in the body and the brain. | | | | children do not receive the amount of calcium they |
| 3. is required to deliver certain Vitamins around the | | | | require on a daily basis. |
| body | | | | - Milk and milk products are the highest sources of |
| Two of the most frequently seen nutritional | | | | dietary calcium for young children |
| deficiencies now seen in children are iron and calcium. | | | | - Vegetables such as tofu, legumes and green leafy |
| Iron Deficiency | | | | vegetables generally are quite high in calcium. |
| Children need to absorb an average of 1mg of iron per | | | | - Vegetables low in oxalate provide better absorption |
| day for regular growth. However, since only about 10% | | | | of calcium such as bok choy, Chinese cabbage and |
| of iron is actually absorbed by their bodies, they will | | | | broccoli. |
| need to consume about 8-10mg of iron per day. Iron | | | | |