Children and adolescents are in a critical stage of growth and development that requires adequate nutrition and physical activity. A healthy eating plan can help them meet their nutritional needs, prevent overweight and obesity, and reduce the risk of chronic diseases later in life. However, many children and adolescents do not follow a healthy eating plan and may face challenges such as food preferences, availability, affordability, and social influences. This article will provide some general guidelines and tips for creating a healthy eating plan for children and adolescents, based on the latest scientific evidence and recommendations.
What are the Nutritional Needs of Children and Adolescents?
The nutritional needs of children and adolescents vary depending on their age, sex, growth rate, activity level, and health status. However, some general principles apply to all age groups:
Energy: Children and adolescents need enough energy (calories) to support their growth, development, and physical activity. The amount of energy they need depends on their basal metabolic rate (the energy needed to maintain basic body functions), their physical activity level, and their growth rate. The Dietary Reference Intakes (DRIs) provide estimated energy requirements for different age and sex groups, based on average growth and activity patterns. However, these are only guidelines and individual needs may vary. Children and adolescents should not restrict their energy intake below their needs, as this can impair their growth and development, and lead to nutrient deficiencies and health problems. They should also avoid excessive energy intake, as this can lead to overweight and obesity, and increase the risk of chronic diseases such as type 2 diabetes and heart disease.
Macronutrients: Children and adolescents need adequate amounts of macronutrients, which are the nutrients that provide energy and have other functions in the body. These include carbohydrates, proteins, and fats. Carbohydrates are the main source of energy for the body and the brain, and should provide about 45-65% of the total energy intake. Carbohydrates can be classified into simple (sugars) and complex (starches and fibers). Children and adolescents should limit their intake of added sugars, which are sugars that are added to foods and beverages during processing or preparation, such as table sugar, honey, syrups, and sweeteners. Added sugars can contribute to excess energy intake, dental caries, and poor diet quality. They should also increase their intake of dietary fiber, which is the indigestible part of plant foods that helps with digestion, bowel health, blood sugar control, and cholesterol lowering. Dietary fiber can be found in whole grains, fruits, vegetables, legumes, nuts, and seeds. The recommended intake of dietary fiber for children and adolescents is 14 grams per 1,000 calories. Proteins are the building blocks of the body and are essential for growth, development, and maintenance of tissues, organs, and muscles. They also have other functions such as enzyme and hormone production, immune system regulation, and fluid and electrolyte balance. Proteins should provide about 10-30% of the total energy intake. Proteins can be found in animal sources (such as meat, poultry, fish, eggs, and dairy products) and plant sources (such as legumes, soy, nuts, and seeds). Children and adolescents should consume a variety of protein sources, and choose lean and low-fat options to limit their intake of saturated fat and cholesterol. Fats are another source of energy and are also important for the absorption of fat-soluble vitamins (A, D, E, and K), the production of hormones, and the structure and function of cell membranes. Fats should provide about 25-35% of the total energy intake. Fats can be classified into saturated, unsaturated, and trans fats. Saturated fats are mostly found in animal products (such as butter, cheese, cream, and fatty meats) and some plant oils (such as coconut and palm oil). Unsaturated fats are mostly found in plant oils (such as olive, canola, sunflower, and corn oil) and some animal products (such as fatty fish and nuts). Trans fats are formed when liquid oils are hydrogenated to make them solid, and are found in some processed foods (such as baked goods, snacks, and margarines). Children and adolescents should limit their intake of saturated and trans fats, as they can raise the levels of bad cholesterol (LDL) and lower the levels of good cholesterol (HDL) in the blood, and increase the risk of heart disease and stroke. They should also increase their intake of unsaturated fats, especially omega-3 fatty acids, which have anti-inflammatory and anti-thrombotic effects, and may protect against heart disease, depression, and cognitive decline. Omega-3 fatty acids can be found in fatty fish (such as salmon, tuna, mackerel, and sardines), flaxseeds, walnuts, and soybeans.
Micronutrients: Children and adolescents need adequate amounts of micronutrients, which are the nutrients that are needed in small amounts and have specific functions in the body. These include vitamins and minerals. Vitamins are organic compounds that are essential for normal growth, development, and metabolism. They can be classified into water-soluble (such as vitamin C and the B vitamins) and fat-soluble (such as vitamin A, D, E, and K). Minerals are inorganic elements that are essential for normal growth, development, and metabolism. They can be classified into major (such as calcium, phosphorus, magnesium, sodium, potassium, and chloride) and trace (such as iron, zinc, copper, iodine, selenium, and fluoride) minerals. Children and adolescents should consume a variety of foods from all food groups to meet their micronutrient needs, and avoid excessive intake of any single nutrient, as this can cause toxicity and imbalance. Some micronutrients that are of particular concern for children and adolescents are:
Iron: Iron is a mineral that is involved in the production of red blood cells, which carry oxygen throughout the body. Iron deficiency can cause anemia, which is a condition characterized by low levels of hemoglobin, the protein that carries oxygen in the blood. Anemia can lead to fatigue, weakness, pale skin, shortness of breath, and poor growth and development. Iron deficiency is the most common nutritional deficiency in the world, and affects about 25% of children and adolescents globally. The risk factors for iron deficiency include low intake of iron-rich foods, high intake of iron inhibitors (such as phytates, polyphenols, and calcium), blood loss (such as menstruation), and increased iron needs (such as during growth spurts and pregnancy). The recommended intake of iron for children and adolescents is 7-15 milligrams per day, depending on age and sex. Iron can be found in two forms: heme and non-heme. Heme iron is more easily absorbed by the body and is found in animal sources (such as meat, poultry, fish, and eggs). Non-heme iron is less easily absorbed by the body and is found in plant sources (such as legumes, grains, nuts, seeds, and green leafy vegetables). The absorption of non-heme iron can be enhanced by consuming it with vitamin C-rich foods (such as citrus fruits, tomatoes, peppers, and broccoli) or heme iron sources. The absorption of non-heme iron can be inhibited by consuming it with iron inhibitors (such as tea, coffee, cocoa, and dairy products). Children and adolescents who are at risk of iron deficiency may benefit from iron supplementation, but this should be done under medical supervision, as excess iron can cause toxicity and damage to the liver and other organs.
Calcium: Calcium is a mineral that is involved in the formation and maintenance of bones and teeth, as well as muscle contraction, nerve transmission, blood clotting, and hormone secretion. Calcium deficiency can lead to osteoporosis, which is a condition characterized by low bone mass and increased risk of fractures. Osteoporosis is a major public health problem that affects about 200 million people worldwide, and is more common in women than men. The risk factors for osteoporosis include low intake of calcium and vitamin D, high intake of sodium and caffeine, physical inactivity, smoking, alcohol consumption, and genetic factors. The peak bone mass, which is the maximum amount of bone tissue that a person can attain, is reached by the age of 20-30 years. Therefore, it is important to optimize calcium intake and bone health during childhood and adolescence, as this can reduce the risk of osteoporosis later in life. The recommended intake of calcium for children and adolescents is 700-1300 milligrams per day, depending on age and sex. Calcium can be found in dairy products (such as milk, cheese, and yogurt), fortified foods (such as cereals, juices, and soy products), and some plant foods (such as broccoli, kale, bok choy, and almonds). The absorption of calcium can be enhanced by consuming it with vitamin D-rich foods (such as fatty fish, egg yolks, and mushrooms) or supplements, as vitamin D helps the body to absorb and use calcium. The absorption of calcium can be inhibited by consuming it with oxalates (such as spinach, rhubarb, and beet greens) or phytates (such as whole grains, legumes, nuts, and seeds), as these substances can bind to calcium and prevent its absorption. Children and adolescents who are at risk of calcium deficiency may benefit from calcium supplementation, but this should be done under medical supervision, as excess calcium can cause toxicity and interfere with the absorption of other minerals.
A healthy eating plan is essential for children and adolescents, as it can support their growth, development, and health, and prevent overweight and obesity, and chronic diseases. A healthy eating plan should provide adequate amounts of energy, macronutrients, and micronutrients, and include a variety of foods from all food groups. A healthy eating plan should also limit the intake of added sugars, fats, and sodium, and encourage the intake of water and other healthy beverages. Parents and caregivers can help children and adolescents create and follow a healthy eating plan, by involving them in planning, shopping, and preparing meals and snacks, offering a variety of foods from all food groups, providing regular meals and snacks, and promoting healthy eating behaviors and attitudes.
FAQs
Here are some frequently asked questions and answers about healthy eating plan for children and adolescents:
Q: How can I help my child or adolescent eat more fruits and vegetables?
A: You can help your child or adolescent eat more fruits and vegetables by:
Offering them as snacks, such as fresh, frozen, or dried fruits, or raw or cooked vegetables with dips or spreads.
Adding them to dishes, such as salads, soups, stews, casseroles, sandwiches, wraps, pizzas, or pasta.
Making them more appealing, such as cutting them into fun shapes, arranging them into colorful patterns, or serving them with sauces or dressings.
Letting them choose, such as letting them pick their favorite fruits and vegetables at the grocery store, farmers market, or garden, or letting them decide how to prepare or cook them.
Being a good role model, such as eating fruits and vegetables yourself, and showing enthusiasm and appreciation for them.
Q: How can I help my child or adolescent eat less junk food?
A: You can help your child or adolescent eat less junk food by:
Limiting the availability and accessibility of junk food at home, school, and other places, such as keeping them out of sight and reach, or storing them in less convenient locations.
Offering healthier alternatives, such as fruits, nuts, yogurt, cheese, popcorn, or granola bars, or making homemade versions of junk food, such as baked fries, muffins, or cookies.
Setting rules and boundaries, such as allowing junk food only on special occasions, or limiting the portion size or frequency of junk food consumption.
Explaining the consequences, such as informing them about the negative effects of junk food on their health, weight, and performance, or showing them the nutrition facts and ingredients of junk food products.
Being a good role model, such as avoiding or limiting junk food yourself, and choosing healthier options when eating out or on the go.
Q: How can I help my child or adolescent drink more water?
A: You can help your child or adolescent drink more water by:
Making water available and accessible, such as keeping a pitcher of water in the fridge, or carrying a reusable water bottle when going out.
Making water more appealing, such as adding slices of lemon, lime, orange, cucumber, or mint, or using ice cubes made of fruit juice or herbal tea.
Offering water as the first choice, such as serving water before, during, and after meals and snacks, or asking for water when ordering drinks at restaurants or cafes.
Setting rules and boundaries, such as limiting the intake of sugary, caffeinated, and alcoholic beverages, or allowing them only on special occasions or in moderation.
Being a good role model, such as drinking water yourself, and showing satisfaction and enjoyment for it.
Q: How can I help my child or adolescent cope with peer pressure and media influence on their eating habits?
A: You can help your child or adolescent cope with peer pressure and media influence on their eating habits by:
Providing guidance and support, such as talking to them about the importance of nutrition and health, and helping them make informed and confident decisions about their food choices.
Encouraging critical thinking, such as teaching them how to evaluate and question the messages and images they see or hear from their peers, social media, advertisements, or celebrities, and how to recognize and resist unrealistic and unhealthy standards and expectations.
Fostering self-esteem, such as praising them for their strengths, talents, and achievements, and helping them develop a positive and realistic body image and self-image.
Building social skills, such as helping them communicate effectively, assertively, and respectfully with their peers, and helping them find and join groups or activities that share their values and interests.
Q: How can I help my child or adolescent who has special dietary needs or restrictions, such as allergies, intolerances, or vegetarianism?
A: You can help your child or adolescent who has special dietary needs or restrictions by:
Consulting with their health care provider, such as a doctor, dietitian, or allergist, to determine their specific needs, restrictions, and recommendations, and to monitor their growth and development.
Educating yourself and your child or adolescent, such as learning about the causes, symptoms, and treatments of their condition, and the sources, alternatives, and substitutes of the nutrients they need or avoid.
Planning ahead, such as preparing and packing their meals and snacks, or checking the menus and ingredients of the foods and beverages they consume at school, restaurants, or other places.
Communicating with others, such as informing and educating their teachers, caregivers, friends, and family members about their condition, and requesting and ensuring their cooperation and accommodation.