Optimal Nutrition For Children

As parents, we are often worried about whether our child is eating enough or perhaps eating too much? What exactly is the optimal healthy eating plan for children? I want to say that children, believe it or not has their own "thermostat" for regulating food intake. There is really no need to force or watch childrens' food intake per se. However, parents are responsible for the type of foods provided. It is especially important to encourage a healthy palate of wholesome foods from infancy. There may not be scientific evidence but most babies has the same taste buds as their moms. I believe what a breastfeeding mom eats, and eventually what is introduced to a childs' first years highly shapes their future foods preferences. Just to give an example, if you are from a particular ethnic culture and grew up eating your cultural foods, even if you don't mind eating other foods once in a while, majority of your diet would highly likely still be your cultural foods. In short, it is much easier to start developing healthy taste buds early on.
Optimal nutrition is also of great importance during the first years to ensure proper physical development, mental learning capabilities and to fight off illnesses. The reason for going organic is obvious. A small, and undeveloped body is not as capable as an adult body to process all the toxic chemicals found in preservatives and additives. The truth is, we are role models for our children. We cannot expect our child to eat healthy when we survive on fast foods, snack on sugary cookies and drink soda all day. Also, candies are not absolutely essential during childhood. The following are some simple, healthy eating guidelines:
1) Well balance meals with healthy carbohydrates, proteins and healthy fats.
2) Variety. Experiment with different grains, vegetables, fruits everyday.
3) Use fresh, unprocessed and organic foods whenever possible.
4) Purified Water is best. Stay away from juice (yes, even 100% fruit juice) and sodas.
As for flavoring, minimum and simple are best. You will be surprise to find that babies do not need their food to be salty or sweet. Their taste buds are so new (unlike ours). Even though we cannot fathom eating broccoli without salt and butter, it is actually a-OK to babies. All foods like grains and vegetables has its own natural and mild flavor. If we just allow our children in their early few years to experience and enjoy this, it will help set up a strong foundation of lifetime healthy eating habits. It is when we start introducing children to the foods we eat that their taste buds begin to change. I am not saying to give tasteless, hospital-like foods to children but try instead to use natural seasoning like herbs, mild spices, seaweed granules, unsalted-butter, onion, garlic and if you want a little more, a dash of Bragg's Amino Acids. Minimize products that has high fructose corn syrups and sugar substitutes like saccharin, aspartame, sorbitol, sucralose, etc. Examples of acceptable sweeteners in moderation are organic agave, brown rice syrups, Luo Han Guo and honey (Note: do not give honey to children less than 2 years old).
All the above information applies to adults as well. Keep an open mind and enjoy experimenting. It is never too late to eat well! Be a great role model and an advocate to help stop the ever rising childhood obesity and diabetes epidemic.
Sandra Jorgensen has a Masters degree in Public Health Nutrition and is also a Registered Dietitian. Please visit her website at http://www.healthy-child-nutrition.com for more information and resources.
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