Nourishing our children's future

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June 02, 1999

Nourishing Our Children's Future

Kids, like their parents are busy people. It's no wonder parents worry about whether or not their children are eating right! In this factsheet, nutrition columnist and professional dietitian Denise Beatty responds to some common concerns about kids and eating today.

1. How do I know if my children are eating what they should ?
If your children are growing, energetic and generally healthy, they are likely well nourished. The easiest way to ensure your family is well nourished is to plan daily meals and snacks based on four food groups: Grain Products, Vegetables & Fruit, Milk Products, Meat & Alternatives.*


2. My 9 year old daughter is on the heavy side and unfortunately she loves all the fattening foods like bread, pasta and cereal.
Any suggestions ?
It's a myth that grain products are fattening. Grain products such as bread, pasta and cereal as well as vegetables and fruit are among the very foods dietitians recommend for healthy eating. Grain products are good sources of complex carbohydrates and are naturally low in fat and Calories unless of course, they're spread thick with butter, margarine or mayonnaise or served with rich, cream sauces. As for your daughter's weight... relax. Dieting and food restriction are not recommended for growing children. Instead, help her focus on healthy eating * and being more active every day with such activities as cycling or walking. This approach will help your daughter feel good about herself and she will be less likely to develop an unhealthy preoccupation with her weight.

3. As a family we're trying to eat better by cutting back on higher-fat foods but we just can't seem to do without peanut butter and cheese where the kids are concerned. What do you think about these foods?

It's true that peanut butter and regular cheese are higher-fat foods but they are also nutritious foods too. These foods can be an important part of healthy eating for children who may need the extra Calories and nutrients for proper growth and development. While it is important for children to learn early about healthy eating habits such as lower-fat eating, growing children can handle a little more fat than adults. Childhood is a step-down time between the higher-fat diets of infants and lower-fat diets of adults. During this time, children can be eating both the lower-fat foods as enjoyed by the whole family and include some of the nutritious, higher fat foods too. As children become adolescents and approach the end of growth, the lower-fat food choices should take on more significance in the diet.

Canada's Food Guide to Healthy Eating recommends a daily healthy eating pattern for all Canadians age 4 and over. 5-12 servings,Grain Products 1 serving is: 1 slice bread, 1/2 bagel or bun, 1/2 cup/125 mL rice or pasta, 1 oz/30 grams cold cereal, 3/4 cup/175 mL hot cereal 5-10 servings, Vegetables & Fruits 1 serving is: 1 medium size fruit or vegetable, 1/2 cup/125 mL fresh, frozen or canned, 1/2 cup/125 mL juice 2-4 servings, Milk Products 1 serving is: 1 cup/250 mL milk, 1 1/2 oz/45 g cheese, 2 slices processed cheese, 3/4 cup/175 mL yogourt 2-3 servings, Meat & Alternatives 1 serving is: 2-3 oz./50-l00 g meat or fish, 1-2 eggs, 1/2 - 1 cup/125-250 mL beans, 2 tbsp/30 mL peanut butter

Nutritious Snack Ideas

• crackers and cheese
• popcorn
• pretzels
• muffin and milk
  
• vegetables with dip
• mini-pizzas
• fresh fruit, hard boiled egg or peanut butter on toast with juice
• nuts and seeds
• yogourt

4. My children are after me constantly for candy, fruit leathers, pop, popsicles, chips, and chocolate bars. Any ideas for healthier snacks?
Snacks are often as important as meals in providing essential nutrients. That's why the best snacks will be made from foods from the four food groups.

But as you know, children like and ask for snacks like candy and chips too.

Canada's Food Guide to Healthy Eating* recognizes that these foods add interest and enjoyment to eating and concludes that when eaten once in a while, these items won't spoil an otherwise, healthy eating pattern. When sweet snacks are eaten however,children should be encouraged to brush their teeth afterwards to protect against cavities.


5. What am I to do about my 12 year old son who won't take any other sandwich in his lunch but ham?
This lunch habit may lack a little variety but at least a ham sandwich is a nutritious food! Eating a wide variety of foods is an important part of healthy eating. It's the simplest and surest way to get all the nutrients needed for good health. To get more variety in your son's lunch, try balancing his lunch with different fruits, vegetables and beverages. Try switching breads. Or offer something other than a sandwich; what about a bran muffin with cheese, a slice of cold pizza or chili in a thermos cup. Lastly, make an extra effort to offer a wide variety of foods at other meals and snacks.


6. I've looked at Canada's new food guide and there's no way my kids could eat all that food.
It looks like a lot of food at first but it's not. Let me explain.

Children should follow the basic food pattern outlined by the food guide with the emphasis on choosing more grains, vegetables and fruit. But the number of servings actually eaten will depend on the size, age and activity level of the child.

Use the lower end of the range as a starting point to build a diet that suits your child's appetite. Those with smaller appetites and needing fewer Calories such as younger children will choose from the lower end of the servings range. Only those with large caloric needs such as a teenage boy will be eating a large number of grains, vegetables and fruits.


IN SUMMARY

Like adults, children should:

• Enjoy a variety of foods
  
• Eat more Grain Products, Vegetables and Fruit
  
• Meet the food guide's recommendations for Milk Products and Meat & Alternatives
  
• Enjoy lower fat foods like the rest of the family
  
• Be active every day
  
• Use foods such as pop, candy and salty snack foods in moderation

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Want more information? Talk to a dietitian at your local hospital, health department, university, in private consulting practice or industry.
* For more information on the four food groups contact your local health department for a free copy of Canada's Food Guide to Healthy Eating (published by Health Canada in 1992)

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Nutrition Month is organized by The Dietitians of Canada and the Dietitians of your province.	EAT WELL, LIVE WELL T.M. The Dietitians of Canada
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