Blogs Details

CHILD NUTRITION

Why nutrition?

The facts

Over 170 million children under 5

are stunted as a result of malnutrition.

 

•52 million children are too thin and require special treatment.

•At the same time, 43 million children are overweight - some as a result of poverty, when families are unable to afford a balanced, nutritious diet.

•2 billion people are deficient in key vitamins & minerals

 

Childhood Obesity-

Risks for children can include:

—Depression

—Heart disease

—Hypertension

—Poor self-esteem

—Sleep apnea

-Child Malnutrition

Can cause:

—Bone disease

—Death

—Depression

—Poor self-esteem

—Reproductive problems

—Seizures

 
Need for Good Nutrition & Wellness in Child Care

 

•High rates of food insecurity in families with children under six

•High prevalence of overweight and obesity in young children

•Good nutrition and wellness in child care can support good health, a healthy weight, & a lifetime of healthy habits

•High rates of food insecurity in families with young children:

• 21.9 percent of households with children under six (USDA)

•High rates of food insecurity in Wisconsin:

•11.2 percent of all households (USDA)

 
Negative Consequences of Food Insecurity
 

Poor early child development outcomes

•Poor education outcomes

•Poor child health outcomes

•Poor nutritional intake

•30.4 percent of low-income preschool children are overweight or obese 

 

•12.1 percent of children aged 2-5 years are obese 

•14 percent of children aged 2-5 years in Wisconsin are obese 

 

Overweight & Obesity: Consequences

Children who are overweight or obese are more likely to have:

•social and emotional problems;

•poorer academic performance; and

•health problems including asthma, sleep apnea, type 2 diabetes, and risk factors for cardiovascular

disease.

 

Growth During the Preschool Years-

There is a wide range of "normal" growth. Between the ages of two and five, the average child grows about 2½ inches taller each year, and also gains four to five pounds each year.

Growth During School-Age Years-

A school-age child should be:

—Becoming more aware of their body

—Focusing attention for longer periods of time

—Moving in a more strong, coordinated manner

—Using complex sentences

 

Choose My Plate-

Put the plan into action by:

—Choosing a variety of foods

—Choosing healthy snacks

—Making smart beverage choices

—Serving small portions

Eat a Variety of Nutrient-Rich Foods-

Servings are based on:

—Activity level

—Age

—Gender

 

Caloric Needs of Children-

 

Age

Caloric Needs

Two –year-old

1,000 calories

Five-year-old

1,400 calories

Ten-year-old

1,800 calories

Water: What does it do and how much is enough?

Water cools the body, lubricates the joints, and helps muscles to work. Infants are comprised of about 75% water while adults are about 90% water.

Infants: Up to 16 months, breast milk or formula is enough daily intake of liquid. The infant can get water intoxication if he/she drinks several bottles of water a day or drinks formula that has been diluted with too much water. Formula should be 2/3 milk and 1/3 water.

Signs of water intoxication include pale urine; sleeping more than usual; difficult to awaken; and wetting more than 8 diapers a day.

Young Child: Needs 1.5 oz. of water per pound of body weight a day. The child is more
 likely to drink cool water. Juice from a squeezed lemon or lime can also be added for taste.
 Avoid cold water because it can slow the digestive process causing constipation. Other
 sources of water
are fruits and vegetables.

Pre-teen, Teen, and Adult: Needs eight 8 oz. glasses a day. Cool water with squeezed lemon or lime juice is usually preferred. Avoid cold water because it can slow the digestive process causing constipation. Fruits and vegetables can be sources of water. This is another reason for pre-teens and teens to regularly include fruits and vegetables in their meal planning. If the pre-teen and/or teen becomes dehydrated,
he/she is at higher risk for getting constipated and/or developing
kidney stones.

What foods encourage regular bowel movements?

Fiber is necessary in the diet to promote regular bowel movements. Food sources include fresh/raw fruits and vegetables, legumes, whole grains. It is also important to  drink the daily requirement of water and eat unsaturated fats that include omega 3 such as tuna fish.

What foods should be avoided?

Limit the amount of cheese, fried foods, sweets, carbonated drinks, white flour and all junk food. Avoid ice cold drinks because they will slow the digestive process.

Constipation is a sign of chronic dehydration

Constipation slows the flow and use of essential nutrients by the body. This can lead to bad breath, headache, a particular body odor, hemorrhoids, and  varicose veins. Strawberries, blackberries, and raspberries can cause constipation so eat them moderately and drink required amount of water each day.

What should I know about feeding an infant (birth to 12 months)?

Feed infant 2-3oz. more than age in months. A 3 month old would therefore  be fed 5-6 oz. per day.

What should I know about feeding my toddler (ages 1-3)?

Needs 1000-1400 calories per day. Another way to determine is to calculate 40 calories per inch of height per day.

Nutrient  needs include 16 grams of protein; 44 grams of fat; and 210 grams of carbohydrate.

The toddler also needs 10 milligrams of iron a day. Good sources of iron
 include potatoes, spinach, split peas, and strawberries. Milk should not
 exceed 24oz. per day to prevent reduced iron absorption.

Feed a toddler who eats too much by using a small plate; cut food in small pieces to allow hand eating; serve low calorie foods; be sure he/she is eating fiber foods and exercising (both will reduce appetite).

Good nutrition for school age children and teens-

Involve school age children in helping to plan, shop for, and cook meals

Remember, it takes 11 tries for a child to accept a new food. Don’t give up. Serve new food in small amount. Make the food presentation colorful and appealing.

School age children and teens require 1600-2400 calories a day depending on age and activity level. 

School children require 800 milligrams of calcium and 10 milligrams of iron while teens require 1200-1500 milligrams of calcium and 12-15mg.of iron a day. Junk food can cause iron deficiency. An iron supplement can significantly improve learning, memory, and cognitive test performance.

Teen nutrition deficiency and consequences-

Teens are growing rapidly during adolescence. Twenty percent of adult height and 50% of adult weight is gained during adolescence.

Because 45% of adult bone mass is added during adolescence, the daily requirement of calcium increases to 1200-1500 milligrams. A significant number of teens are deficient in calcium and other nutrients due to junk food..

Calcium aids in movement of nerve impulses; muscle contraction and relaxation; blood pressure; and the immune system. Caffeine ingestion has been noted to lower bone mineralization and thus increase fracture risk.

Typical caffeine food sources ingested by teens include chocolate, coffee, soft drinks, and tea. The effect of caffeine is enhanced in the absence of a diet inclusive of required amounts of milk.

Symptoms of calcium deficiency include insomnia, tooth decay, depression, headache, and inability to relax.

 Snacks for Preschool and
School-Age Children-

—Hummus or peanut butter and whole-grain crackers
—Sandwiches prepared with whole-grain bread
—Trail mix made from low-sugar cereal, dried fruit, chopped nuts, and mini chocolate chips
 

Here you’re about to…

ØHave a very precious lesson in life

Øto understand the importance of healthy eating

ØBe at the forefront of time

Øto know about the latest nutritional guidelines on lunch and snacks

ØBe smarter parents

Øto learn more practical skills of encouraging and educating children about choosing healthy lunch and snacks

 
Reasons for having too much calories…
ØSitting much, moving less
ØEating too much a quantity
ØEating too much junk food
What one have to pay for poor eating habit…
ØIt affects learning ability
ØIt increases the chance for illnesses: obesity, heart diseases, stroke, diabetes, cancer
ØIt undermines children’s confidence, ruins their self-esteem and affects mental health: anorexia, bulimia
ØIt causes extra burden to the medical expenses of the community
 
Recommended quantity for junior and senior primary schoolchildren

Food category

Recommended quantity for P1 to    P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½  to 2 ½ servings

Fruit

Minimum

 ½ serving

Minimum

 ½ serving

Fats and oil

Maximum

 2 servings

Maximum

 2 servings

 

 

What is ‘portion’?

 

ØPortion = serving
ØThe common unit of recommended food intake
ØIt helps maintain a balanced diet
ØIt is used for describing the recommended quantity of food needed daily from the 5 food groups for adequate nutritional intake
 
Grains and Cereals-

Food category

Recommended quantity for P1 to P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fat and oil

Maximum 2 servings

Maximum 2 servings

 

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fat and oil

Maximum 2 servings

Maximum 2 servings

 

One serving of grains and cereals is-

 

Ø~ 1/5 bowl of plain cooked rice / rice noodles (40g)
Ø~ 1/4 bowl of egg noodles (40g)
Ø~ 1/3 bowl of cooked spaghetti or macaroni (50g)
Ø~ 1/2 slice of bread without crust (20g)
Ø~ 1 egg-sized potato (40g)

contain carbohydrates, which is

a good  source of energy

Vegetables-

Food category

Recommended quantity for P1 to P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fat and oil

Maximum 2 servings

Maximum 2 servings

 

 One serving of vegetables-

Ø1 bowl of uncooked leafy vegetables
Ø1/2 bowl of cooked leafy vegetables / gourds / mushrooms

rich in dietary fibres, which can help improve intestinal health, blood sugar and cholesterol level, etc.

Meat, Poultry, Fish, Eggs and Legumes-

 

Food category

Recommended quantity for P1 to P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fats and oil

Maximum 2 servings

Maximum 2 servings

 One serving of meat, legumes, eggs-

Ø4 slices of cooked meat (as big as a mahjong tile)
Ø1/2 bowl of cooked legumes (board beans, kidney beans)
Ø1/3 bowl of hard bean curd
Ø1 egg

They are the primary sources of fat and protein, providing calories and essential elements for growth and development

Fruit-

Food category

Recommended quantity for P1 to P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fats and oil

Maximum 2 servings

Maximum 2 servings

 One serving of fruit-

Ø1 medium-sized (as big as a fist) fruit (e.g. orange, apple)
Ø1/2 piece of large-sized banana
Ø1 handful of grapes (~ 10 grapes)
Ø1 cup (150ml) of freshly blended fruit juice
Ø1/2 box of unsweetened dried fruit

They are rich in dietary fibres and vitamins

Fats and oil-

Food category

Recommended quantity for P1 to P3 students

Recommended quantity for P4 to P6 students

Grains and cereals

Minimum 4 servings

Minimum 5 servings

Vegetables

Minimum 1 serving

Minimum 1 serving

Meat, poultry, fish, eggs and legumes

1 to 2 servings

1 ½ to 2 ½ servings

Fruit

Minimum ½ serving

Minimum ½ serving

Fats and oil

Maximum 2 servings

Maximum 2 servings

 

 One serving of fats and oil-

Ø1 tsp of plant oil
Ø
Ø1 tbsp of salad dressing
Ø
How to choose healthy food for children?-
Ø3 lows, 1 high:

  Low in fat, low in sugar, low in salt and high in fibre

Ø
ØTypes of food in lunch:
ØEncouraged Food Items
ØLimited Food Items
ØStrongly Discouraged Food Items
 

 Encourage Food Items-

ØWhole grains or high fibre grains/cereals 
ØLow-fat dairy products or other calcium-rich food

 Limited Food Items-

ØGrains and cereals with added fat or oil and sauce

  e.g. fried rice, fried noodles, baked rice with sauce

ØFatty cut of meat and poultry with skin

  e.g. chicken wings, spare ribs, chicken legs, fatty

  minced meat cake

ØWhole-fat dairy products

  e.g. full-cream milk, regular cheese, whole-fat yoghurt

ØProcessed or preserved meat, eggs and vegetables

  e.g. sausages, ham, roasted pork, preserved mustard green

ØHigh-salt or high-fat sauce or gravy
 

 Strongly Discouraged Food Items-

ØDeep-fried food items
ØFood items with added animal fat, plant sources of saturated fat and hydrogenated-fat

  e.g. lard, chicken oil, butter, coconut oil, palm oil, margarine

ØDesserts or beverages with more than 10g or

  2 tsp of added sugar in each serving

ØItems with very high salt content

  e.g. preserved meat sausages, salted fish, salted eggs, etc.

What should be the ratio for grains and cereals (such as rice / noodles), vegetables and meat?

3:2:1

What should be done to the meat before cooking?

Remove visible fat or skin and extra oil

What are the low-fat ways of cooking?
Boiling, baking, steaming, quick sauté with less oil

 How to reduce the intake of salt?

Avoid using processed meat and preserved food, and take other seasonings as alternatives of salt

What could be used to make food more delicious if not using salt?

Use more natural seasonings like lemon juice, pepper, black pepper, ginger, garlic, star anise, etc.

How should gravy or sauce

 be provided?

Sauce and food should be served separately.  High-fat and high-salt gravy / sauce should be avoided.

What kind of physical problem would a salty diet bring about?

Hypertension.   In serious cases, cardiovascular diseases and renal dysfunction may be caused.

Do children need snacks?

Snacks can be provided in appropriate serving size to children on condition that their appetite for the main meals are not affected because they usually:

 

Øhave a small stomach that could only hold a small quantity of food every time
Øphysically active and have high energy output
Ømight not get enough nutrients from the 3 meals of the day
 

 Suitable time for snacks…

There should be at least

 

between snacks and main meals

to avoid spoiling children’s appetite for the next meal

Appropriate serving size for snacks-

It is usually smaller than that for a main meal, and it does not mean to replace the main one.

e.g. :

ü1 slice of wheat bread + 1 glass of low-fat milk
ü1 apple + 1 glass of water
ü2-3 plain biscuits + 1 glass of pure fruit juice

Criteria for selection:

 

ØRich in one of more of nutrients (e.g. dietary fibre, protein, calcium), and

 

Ø‘3 lows, 1 high’ principle

 

Low fat

Low sugar

Low salt

High fibre

Bread and grains and cereals that are low fat, low salt / sugar

Fresh vegetables and fruit, and unsweetened dried fruit

Snacks to Choose in Moderation-

Øcontain one or more major nutrients (e.g. calcium and dietary fibre)
Øbut also contain fat and added sugar or salt
ØBread and cereals with added fat, sugar or salt
ØProcessed and preserved vegetables
ØFruit with added sugar
ØWhole-fat dairy products
ØFat, processed or preserved meat and its alternatives
ØBeverages with added sugar but contain nutritional value

 Snacks to Choose Less-

ØFood or beverages low in nutritional value or high in fat, added sugar and salt
ØFrequent consumption of these snacks may increase the risk of the following diseases:
•Obesity
•Heart disease
•Diabetes
•High blood pressure
 

Choose more

Water

Pure fruit juice

Low-fat milk

Choose in moderation

Sweetened fruit juices

Sweetened soy milk, whole-fat milk, chocolate milk drink

Choose less

Soft drink, sweetened boxed drink, cordials, black tea, coffee

 You are cordially invited…

To work together with us and give our next generation a healthy eating environment

Newsletter